LOW-SUGAR AND SUGAR-FREE FOODS AND
PRODUCTS : A COMPLEX MATTER

To gain a better understanding of ze complex matter, it might be good to first explain the types of sugars. For example, a distinction must be made between carbohydrates and sugars. Carbohydrates are an important source of energy for our body cells, muscles and brain. They are broken down into glucose, the fuel for our bodies. Carbohydrates are the collective name for monosaccharides, disaccharides, oligosaccharides and polysaccharides. The mono- or simple sugars include glucose or dextrose, fructose and galactose. They are immediately absorbed in our body and provide all our cells with the necessary energy. The disaccharides consist of two monosaccharides bound together such as sucrose, lactose and maltose. They are split in our mouth by our saliva into their two separate sugars and are therefore also absorbed relatively quickly in our body. The term sugars is used for these mono- and disaccharides. They have a sweet taste and are naturally present in food (e.g. glucose and fructose in fruit, lactose in milk). Sugars are also added during meal preparation and in foods. These added sugars are sucrose (sucrose) or table sugar but also dextrose (grape sugar), fructose, maltose, syrup, syrup, honey, coconut blossom sugar, invert sugar or molasses. They consist mainly of mono- and disaccharides such as glucose, fructose or a combination thereof. The other types of saccharides are the oligosaccharides (3 to 9 monosaccharides linked together, e.g., maltodextrin, oligofructose), polysaccharides (more than 9 monosaccharides linked together, e.g., starch, inulin) and sugar alcohols or polyols (e.g., sorbitol, xylitol). The absorption rate of these long chain sugars (starch, glycogen, inulin, etc.) by the digestive system is noticeably lower than that of short chain sugars. They must first be split into monosaccharides by hydrolysis before they can be absorbed into the bloodstream (only simple sugars can pass the intestinal wall and thus be absorbed into the bloodstream). As a result, they have a much lesser direct or indirect impact on the possible development of diabetes, dental caries, obesity, cardio-vascular diseases, etc. … Furthermore, the rate of absorption is partly determined by the amount of sugars, the glycemic index, the preparation of the food, the presence of dietary fiber, etc….

Eating too many fast sugars and sugary foods can be pernicious to our health. Eating sugar-free or low-sugar diets reduces the risk of several chronic diseases, such as diabetes, obesity and cardiovascular disease. Weight loss can also be a benefit of such diets. Sugary foods are often high in calories, which contribute to weight gain. Eating sugar-free or low-sugar diets reduces calories, resulting in weight loss. Sugar spikes in the blood provide a quick energy boost and also a momentary good feeling. But this is usually followed by a dip. Eating fewer sugars keeps sugar levels stable, contributing to more energy and a better mood. Eating low in sugar is not so obvious. A diet without cookies, chocolate, desserts, jams ….is a bit boring and almost unthinkable. Fortunately, there are many alternatives available. In order to best help consumers, the packaging is provided with health claims.

Since July 1, 2007, the European Regulation 1924/2006 on nutrition and health claims made on foods is in force. This legislation regulates and harmonizes the use of nutrition and health claims at the European level and thus aims to contribute to consumer protection. Nutrition and health claims may only be used in advertisements if they appear on the European list of approved claims. Moreover, the use of these approved nutrition and health claims is subject to strict conditions. So anyone who wants to watch sugar should start by taking the time to read nutrition labels. Each package lists the ingredients, nutritional values and nutrition claims. The nutritional info shows the total carbohydrate and sugar content but never the amount of sugar naturally present and how much has been added. Nor do nutritional claims on food packaging make that distinction. Nutrition claims also do not tell the whole story, often relate to only one nutrient in the food and do not take into account the overall nutritional profile of the food. For example, while light chips have less fat, the calorie content differs little from that of regular chips. Moreover, chips are luxury products and not a necessary food. Products with less sugar, do not necessarily also contain fewer calories. And mayonnaise with less fat may still contain sugar. But these health claims do make it possible to make better nutritional choices.

In our country, a food product is considered low sugar if it contains less than 5 grams of sugar per 100 grams or less than 2.5 grams per 100 milliliters. The claim for sugar-free is allowed only if the sugar content of that product contains no more than 0.5 grams per 100 grams or 0.5 grams per 100 milliliters. Both of these values are particularly low, so foods that naturally contain sugar cannot carry this claim. For example, jam contains 60% sugar and even if it is sweetened with sweeteners the values are still above 5 grams per 100 grams of jam. This is also not so obvious for cookies and cakes, especially if a fruit filling is used. This is quite a challenge for the food industry. The term “light” is used when a product contains 30% less sugar or fat or calories compared to the usual product. If a food contains 30% less sugar compared to a standard product, the claim ‘with less sugar’ may be used. If a product also contains sweeteners, the producer is obliged to state ‘with sweetener’ on the packaging. So a product may have as claim on the label: low sugar and high fiber – with sweetener.

Seniors, elderly and patients follow a sugar-free or low-sugar diet due to diabetes and/or other health reasons. The balanced diet is low in rapidly absorbable sugars and as little sugar as possible is added in the preparation. Ordinary sweet spreads such as jam and chocolate spread, but also cookies, desserts, etc. contain too many fast sugars. Fortunately, there are plenty of sugar-free and/or low-sugar alternatives. There are also residential care centers that consciously choose a diet with less sugar and more fiber for all residents, regardless of diabetes or other conditions. REVOGAN is a company based in Ghent that offers dietary foods, adapted foods and supplements within collectivities and specialized stores that more than cover the needs of most medical diets. In the context of general health and recommendations to consume less sugars and more fiber, the Allsan product range was developed. Allsan stands for healthy food (san) for everyone (all) for every day and brings products with more fiber, fewer calories, fewer sugars and without artificial sweeteners. Allsan spreads, for example, taste like home-made jam, but contain 30% less sugars and 40% fewer calories compared to ordinary jam. What makes it so special is that it is also enriched with natural fibers and so may bear the claim of less sugar and source of fiber. There is also a low-carbohydrate chocolate snack, which is very high in fiber and contains up to 70% less sugar. In turn, another product range is perfect for use in a diet where it is best to keep the mono- and disaccharides content as low as possible. Some products contain up to 90% less fast sugars and use safe and correct sweeteners that replace a large part of the sugar. For example, the Prodia range includes, in addition to various jams, two types of chocolate spread and a speculoos spread. The content of fast sugars in these jams is extremely low. They contain only 1.2 g of simple sugars and 16 kcal per 20 g, or 90% fewer sugars and 65% fewer calories compared to a standard product. The black chocolate and speculoos paste are also gluten-free and lactose-free. Several Prodia cookies and desserts carry the nutrition claim of sugar-free (< 0.5g sugar/100 g) or low sugar (< 5 g sugar/100 g). The packaging also states that they are ‘sweetened with sweeteners ‘.

A low-sugar or sugar-free diet is more than just making sure you have sugar substitutes. Nutritional therapy should also consider the inclusion of adequate fiber. Saturated fat should also be avoided as much as possible. And one must also make sure that seniors, elderly and patients take in enough protein to support muscle mass and muscle strength and for the prevention of malnutrition.