Are sugar free popsicles really sugar free?

Sugar free popsicles have become an increasingly popular alternative for people looking to reduce their sugar intake. Marketed as a “guilt-free” frozen treat, sugar free popsicles are made without any added sugars. But are they really as sugar-free as claimed? Let’s take a closer look at what’s really in sugar free popsicles.

What are sugar free popsicles?

Sugar free popsicles are frozen ice pops made without any added sugars. They are sweetened instead with non-nutritive sweeteners like aspartame, sucralose, stevia, or sugar alcohols like erythritol and sorbitol. This allows them to provide the sweet taste of regular popsicles without the added sugars. Popular brands of sugar free popsicles include Popsicle’s No Sugar Added pops, Outshine fruit bars, and Halo Top pops.

Do sugar free popsicles contain any sugars at all?

While sugar free popsicles do not contain added sugars like sucrose, glucose, etc., they may contain naturally occurring sugars. Fruit-based popsicles in particular will contain some naturally occurring sugars from the fruit, though the amounts are relatively small. For example, a 1/2 cup serving of strawberry or raspberry popsicle may contain around 5 grams of naturally occurring sugar. Other sugar free popsicles flavors like chocolate or creme do not contain any sugars from natural sources.

Sugar substitutes used in sugar free popsicles

In place of added sugars, sugar free popsicles are typically sweetened with non-nutritive sugar substitutes. Here are some of the most common ones used:

Aspartame

Aspartame is one of the most widely used artificial sweeteners in sugar free popsicles and other diet foods. It provides a sweet taste without calories or carbohydrates. Aspartame is 180-200 times sweeter than sugar so only a small amount is needed. However, it may have a bitter aftertaste. Brands like Popsicle use aspartame to sweeten some of their sugar free popsicles.

Sucralose

Sucralose is another popular artificial sweetener used in reduced calorie frozen treats. It is made from sugar but processed to remove calories while retaining sweetness. Sucralose is about 600 times sweeter than sugar. It does not have an aftertaste like some other sweeteners. Sucralose is found in many sugar free popsicles including Outshine fruit bars.

Stevia

Stevia is a natural, plant-derived sweetener extracted from the leaves of the stevia plant. It has no calories, carbohydrates, or artificial ingredients. Stevia is 200-300 times sweeter than sugar. Some brands like So Delicious use stevia to sweeten their sugar free dairy popsicles.

Sugar alcohols

Sugar alcohols like erythritol, sorbitol, and xylitol are often used to provide bulk and texture in sugar free frozen desserts. Though sugar alcohols are lower in calories than sugar, they are not completely calorie-free. Popular sugar alcohol sweeteners used in popsicles include erythritol and sorbitol. Halo Top popsicles use erythritol as their primary sweetener.

Calories and macronutrients

One of the main benefits of sugar free popsicles is that they are generally lower in calories and carbohydrates than regular popsicles. Here’s how the nutrition compares:

Calories

Regular popsicles contain around 40-70 calories per 1/2 cup serving. Sugar free popsicles range from 10-50 calories per serving depending on the sweeteners used. Those made with sugar alcohols tend to be lowest in calories, while popsicles made with fruit juices will be higher due to the naturally occurring sugars.

Carbohydrates

Regular popsicles contain anywhere from 10-20 grams of carbohydrates per serving, all from added sugars. Sugar free popsicles contain 0-5 grams of carbs depending on the recipe. Fruit-based varieties will contain more carbs than creme or chocolate flavors.

Sugar

Regular popsicles are high in added sugar, with around 10-15 grams from sources like cane sugar, corn syrup, etc. Sugar free popsicles do not contain any added sugars, though fruit varieties will contain around 3-5 grams of naturally occurring sugar per serving.

Fiber and protein

Neither regular nor sugar free popsicles provide any meaningful fiber or protein. Any protein would come from dairy-based varieties.

Nutrition Facts Regular Popsicle (1/2 cup) Sugar Free Popsicle (1/2 cup)
Calories 60 25
Carbohydrates 15g 5g
Sugar 15g 0g added sugar
Fiber 0g 0g
Protein 0g 0g

Are sugar free popsicles healthier?

Sugar free popsicles can be a better option for limiting calories, carbohydrates, and added sugars compared to regular popsicles. But are they truly a “healthy” choice? Here are some things to consider:

Lower calorie treat

For people trying to manage their weight, sugar free popsicles can provide a sweet frozen snack with significantly fewer calories than regular popsicles. This makes them a smart substitute for reducing overall calorie intake.

Benefits people with diabetes

The American Diabetes Association approves using sugar free popsicles as an occasional treat for people with diabetes trying to control carbohydrates. They eliminate worries about blood sugar spikes from added sugars.

May support dental health

Sugar free popsicles won’t contribute added sugars that can damage tooth enamel and lead to cavities in the way regular popsicles do. But they can still be acidic, so oral health benefits are minimal.

Lack nutritional value

Neither regular nor sugar free popsicles provide much in the way of essential vitamins, minerals, fiber or protein. Sugar free pops made with fruit juice provide some beneficial compounds like vitamin C and antioxidants, but amounts are minimal.

Sugar substitute concerns

Though considered safe by most health authorities, some sugar substitutes like aspartame remain controversial. There are lingering questions around effects on gut health and metabolism. Moderation is recommended.

Are sugar free popsicles safe for children?

Most health authorities consider the sugar substitutes in sugar free popsicles safe for children in moderation. But there are a few considerations for kids:

– Aspartame is approved for children over 2 years old.Sucralose and stevia do not have minimum age limits.

– Sugar alcohols like sorbitol may cause gastrointestinal side effects like gas or diarrhea if consumed in large amounts.

– There are no long-term studies on the potential effects of artificial sweeteners on growing children. Moderation is advised.

– Sugar free popsicles still expose children’s teeth to acidity that weakens enamel over time. Good dental hygiene is still important.

– Sugar free popsicles should not become a free-for-all. Treat intake should still be limited to avoid overconsumption of sweet flavors.

Potential downsides of sugar free popsicles

While sugar free popsicles can be a smart substitute for regular popsicles in moderation, there are some potential cons to consider:

Gastrointestinal effects

Some sugar alcohols like sorbitol and xylitol are known to cause bloating, gas, and diarrhea when consumed in large amounts. This primarily occurs in people who eat a lot of sugar-free foods.

Tooth enamel erosion

Even without added sugars, popsicles contain acids that erode and weaken tooth enamel over time, especially if teeth are not brushed afterwards. This can increase dental caries risk.

Taste and texture

Sugar free popsicles may have an undesirable aftertaste from sweeteners like aspartame. Texture can also become icy and unreliable compared to regular popsicles with sugar’s bulking properties.

Not a free pass to overeat

The lower calorie count of sugar free popsicles can lead some people to overconsume. Portion control is still important, even for zero calorie sweet treats.

Minimally nutritious

At best, fruit-based sugar free popsicles provide small amounts of beneficial compounds. In general, popsicles remain nutritionally void treats.

Safety of sugar alcohols

Sugar alcohols like erythritol, sorbitol, and xylitol are popular sweeteners for sugar free popsicles and other foods. But are high intakes of these sugar replacers safe? Here’s what health authorities and studies say:

FDA approved

The FDA recognizes sugar alcohols as “generally recognized as safe” (GRAS). They consider common sugar alcohol intakes safe.

Well-tolerated in moderation

For most people, consuming sugar alcohols in amounts found in packaged foods do not cause issues. Up to 50 grams daily is considered safe by health authorities.

Gastrointestinal effects

If over-consumed, sugar alcohols can lead to laxative side effects like gas, bloating, and diarrhea. Those with irritable bowel syndrome may be more prone.

Natural vs artificial origins

Naturally derived sugar alcohols like xylitol may be better tolerated than artificial ones like sorbitol. But both are considered safe by regulatory bodies.

Tooth-friendly

Unlike sugar, sugar alcohols do not increase risk for dental caries and erosion. This makes them tooth-friendly sugar substitutes.

Blood sugar and insulin

Sugar alcohols have minimal effects on blood sugar and insulin levels compared to regular sugar. This makes them useful for people with diabetes.

As with any food additive, moderation is key. But health authorities endorse sugar alcohols found in sugar free popsicles as safe alternatives to sugar.

Do sugar free popsicles cause cancer?

There is no good evidence that sugar free popsicles or their sweeteners cause cancer. Here’s what health authorities report:

Aspartame

The National Cancer Institute and EFSA have reviewed many studies and found no credible link between aspartame and cancer risk in humans.

Sucralose

The National Cancer Institute states there is no evidence linking sucralose to increased cancer risk in humans.

Saccharin

Saccharin was linked to bladder cancer in rats, but human studies have not found clear association. It is approved for use by health authorities.

Sugar alcohols

Sorbitol, xylitol, erythritol and other sugar alcohols are not believed to increase cancer risk at typical intake levels.

Stevia

Stevia sweeteners like rebaudioside A have GRAS status in the U.S. There is no known cancer risk.

While more research is always beneficial, current studies provide reasonable assurance that sugar substitutes in moderation do not appear carcinogenic.talk to your doctor about any health-related concerns.

Are sugar free popsicles Keto friendly?

Sugar free popsicles can fit into a Keto diet plan when chosen carefully. Here are some tips for identifying Keto friendly popsicles:

Check sugar alcohol type

Some sugar alcohols like maltitol and sorbitol can raise blood sugar, while erythritol has minimal impact. Look for popsicles sweetened with erythritol.

Avoid excessive carbs

Even though sugar free, some popsicles get excess carbs from fillers or fruit juices. Look for 5g net carbs or less per serving.

Go for creamy flavors

Options like creme brulee and cheesecake won’t have the naturally occurring sugars found in fruit varieties.

Examine artificial sweeteners

Aspartame and sucralose are generally considered Keto friendly. But some prefer to avoid artificial sweeteners.

Watch portions

Sticking to a 1/2 cup serving or less is smart even on Keto diets to avoid overdoing sugar free treats.

Brands that offer Keto friendly sugar free pops include Enlightened, Chilly Cow, and Yasso. Always check nutrition labels to verify.

Recipes for homemade sugar free popsicles

It’s possible to make homemade popsicles that are just as tasty as store-bought versions, but without any added sugars. Here are some healthy recipes to try:

Strawberry Coconut Cream Popsicles

Ingredients: Light coconut milk, strawberries, erythritol, vanilla extract. Blend ingredients together, sweeten to taste with erythritol, and freeze in popsicle molds.

Orange Creamsicle Popsicles

Ingredients: Orange juice, vanilla Greek yogurt, vanilla extract, erythritol. Mix ingredients, pour into molds, and insert popsicle sticks once partially frozen.

Chocolate Avocado Pudding Pops

Ingredients: Avocado, almond milk, cocoa powder, erythritol, vanilla. Blend until smooth and creamy. Freeze in molds.

Piña Colada Popsicles

Ingredients: Pineapple chunks, light coconut milk, lime juice. Blend till smooth. Optionally add rum extract. Freeze.

Berry Yogurt Bark Pops

Ingredients: Greek yogurt, milk, frozen strawberries/blueberries, erythritol. Blend then stir in berries. Pour into molds and freeze.

Get creative with fresh fruit, herbs, spices, extracts, sugar free chocolate chips, nut butters, and more!

Conclusion

Sugar free popsicles can be a smart substitute for regular popsicles for those limiting sugar intake. They provide a sweet, frozen treat with fewer calories and carbs thanks to sugar substitutes like erythritol and stevia. While not a health food, sugar free popsicles in moderation can be an occasional guilt-free indulgence. Just be mindful of total daily treat intake and potential gastrointestinal side effects if over-consumed. Homemade versions allow for total control over ingredients. For the healthiest frozen treats, fruit-based sugar free popsicle recipes are ideal. With a little label reading and recipe experimentation, it’s possible to enjoy popsicles without all the added sugar.

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