77. The Truth About "Refined Sugar-Free" Recipes
In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and true sugar content.
She explains how alternatives like maple syrup, dates, and agave still pack significant sugar content, potentially misleading health-conscious consumers. Dr. Sampson provides insights into legal sugar content definitions, alternative sweeteners, and the balance between enjoying real treats and managing sugar intake strategically. She emphasizes the importance of moderation and being mindful of portion sizes, advocating for small, intentional changes to reduce added sugar consumption.
Listen on Apple Podcasts, Spotify or Soundcloud or watch on Youtube.
Enjoying this podcast
Access the private members podcast and learn how to fuel before, during and after cycling with the Fuelled Cycling Nutrition Team.
TRANSCRIPT
I don't know about you, but I am being served up SO MANY 'guilt' free healthy refined sugar free recipes every time I go online right now.
If you're anything like me you might be tempted to try them, but hold back because you're wondering whether they
a) actually taste any good and
b) really are healthier?
Last week I had been CRAVING a chocolate chip cookie all week.
So on the weekend I made these delicious chocolate chip cookies using normal sugar... Ooh la laa...
All the 'healthy' recipes I see trending online are claiming to be 'refined sugar free' using maple syrup, agave, coconut blossom syrup, coconut sugar, dried fruit or other alternatives.
They claim to be a healthier alternative to normal table sugar and and I am here to tell you that it is a refined sugar free deception.
Enter the sugar free deception.
Ten years ago I was asked to comment on some recipes from Davina McCall 'sugar-free diet book' made with maple syrup, honey or dates.
I analysed the recipes and NONE of them came even close to being legitimately sugar free, let alone low in sugar.
Some would even need a high sugar label if they were made commercially and sold in the supermarket!
The recipes contained between 12-26g of sugar per 100g using ingredients that naturally contained sugar.
It really does my head in when recipes claims to be 'refined sugar-free' when they are still rich in sugar sourced naturally from maple syrup or honey or dates.
What is sugar free?
There are clear legal requirements for food and nutrition claims that can be made on food labels based on the sugar content of the food - whether natural or added.
I would love to see these applied to ‘diet books' and recipes that claim to be low in fat or sugar.
What is low sugar and sugar free?
In Europe the following apply to any food products wanting to make a label claim:
Sugar free contains less than 0.5g sugar per 100g or 100ml
Low sugar contains less than 5g sugar per 100g or 100ml
There is also a clear definitions for food that is:
High in sugar contains >22.5g sugar per 100g or 100ml
There is also a clear definitions for food that is:
High in sugar contains >22.5g sugar per 100g or 100ml
What about refined sugar free?
All the recipes I see online currently claim to be 'refined sugar free'. What does that mean?
Take your pick. It's a misleading term that doesn't really mean anything.
People tend to associate it with 'healthy' sugar alternatives like dates or maple syrup or honey, but there is no definition of 'refined sugar free' with most of those foods naturally being high in sugar.
Sugar is naturally present in a wide variety of foods and comes in many different shapes and forms.
Some natural. Others are added during processing. Our body can't tell the difference where it comes from.
How much sugar is in these refined sugar free foods?
I just hit up my local supermarket for some sugar alternatives so let's check the labels shall we?
Per 100g of food
White sugar - 100g
Muscovado brown sugar - 97.3g
Honey - 79g
Maple syrup - 67g
Agave syrup - 79g **fructose
Medjool dates - 70g
Carob syrup - 52g carbs of which 42% sugar
Coconut sugar - 92g grams
While many of the alternatives are slightly lower in total sugar content, they also tend to not be as sweet meaning recipes use larger amounts to achieve the right sweetness profile.
Which is why many 'healthy' refined sugar free recipes contain just as much if not more sugar than the traditional recipes.
Don't believe me? I just went and analysed the first recipe that appeared on Google for 'refined sugar free chocolate chip cookies.
Nutritionally there was the same amount of total sugar in the 'refined sugar free' cookies as in the ones I made using normal white and brown sugar - 19g of sugar per cookie.
The goal isn't to eliminate sugar.
Athletes and people training doing a lot of sport for example may need to intentionally consume foods high in sugar such as energy drinks or gels to fuel their training for performance and health.
The goal isn't to eliminate foods that are moderate or high in sugar - but instead understand how they contribute overall and playing around with the timings, frequency portions and context.
To truly go completely 100% sugar free you have to cut out many, many nutritious foods. Even vegetables contain small amounts of sugar. That doesn't make it bad!
Lots of these so-called refined sugar free recipes heavily utilise sugar alternatives like agave syrup, rice malt syrup, coconut blossom sugar, palm sugar, honey or maple syrup.
At the end of the day though, they are all still forms of sugar.
They might not contain quite as many calories as your standard table sugar per 100g, but if a recipe requires you to add twice as much (to make it sweet and taste nice), chances are you are increasing your sugar intake in the process.
Just because something contains sugar naturally doesn't mean they are bad for you. However, it doesn't automatically mean that it's a healthier choice and reason to go overboard either.
Make small reductions to your overall added sugar intake
Rather than quitting sugar cold turkey, why not make small changes to reduce your overall added sugar intake?
For example, if you currently add 2 tsp of sugar to your coffee, reduce it by 1/2 a teaspoon and gradually wean yourself down.
Your taste buds will adapt over time and get used to the lower sugar and sweetness.
You might find that you don’t even need that sugar at all after a few weeks.
Just don’t let a supposedly ‘refined sugar free’ recipe deceive you in thinking your sugar intake is reduced because most of the time they contain just as much sugar as the real deal.
That's all for today - like subscribe fuel your ride and I'll see you next time.
Gemma