When it comes to frozen treats, popsicles are a popular low calorie option. Sugar free popsicles provide a sweet flavor without extra calories from sugar. But some people wonder if these no sugar added popsicles still contain carbs. Let’s take a closer look at the carb content of sugar free popsicles.
Do Sugar Free Popsicles Have Carbs?
Yes, most sugar free popsicles do contain some carbohydrates. However, the amount of carbs is much lower compared to regular popsicles made with sugar. Sugar free popsicles are sweetened with non-nutritive sweeteners like aspartame, sucralose, stevia, or artificial sweeteners. These provide the sweet taste without adding substantial calories or carbs.
While the carb content is minimal, there are still some other sources of carbs in sugar free popsicles:
- Fruit juice – Most fruit juice concentrates used in popsicles still contain natural sugar and carbs from the fruit.
- Added fiber – Some brands add fiber to their popsicles, which contains carbohydrates not digested by the body.
- Milk or cream – If made with milk or cream, the naturally occurring lactose sugar contributes some carbs.
- Vegetable juice – Popsicles made with veggie juice like carrot contain natural vegetable sugars.
- Starches or thickeners – Starch may be added to improve texture, which adds minuscule carbs.
So while sugar free popsicles are very low in carbs, they are not completely carb free. But the amount of carbs per serving is usually less than 3-5 grams depending on the brand.
Carb Count Comparison of Sugar Free vs Regular Popsicles
To demonstrate the difference, here is a carb count comparison between regular and sugar free popsicles:
| Popsicle Type | Serving Size | Total Carbs |
|---|---|---|
| Regular orange popsicle | 1 popsicle (45g) | 13 grams |
| Sugar free orange popsicle | 1 popsicle (45g) | 5 grams |
As you can see, the regular popsicle contains over twice as many carbs as the sugar free version. This is because regular popsicles are sweetened with sugar, which is 100% carbohydrates. The sugar free version uses non-nutritive sweeteners that contribute no carbs.
Results will vary between flavors and brands, but in general sugar free popsicles contain 70-80% fewer carbs than the regular high sugar versions.
Specific Brands of Sugar Free Popsicles
Here is the carb content per serving for some popular sugar free popsicle brands:
- Otter Pops: less than 1 gram of carbs
- Jolly Rancher Pops: 1-2 grams of carbs
- Great Value Sugar Free Fruit Flavored Pops: 2 grams of carbs
- Kool Aid Sugar Free Popsicles: 0-1 grams of carbs
- Popsicle No Sugar Added Pops: 2-5 grams of carbs
As you can see, most brands range between 0-5 grams of net carbs per popsicle. This makes them a keto and low carb diet friendly frozen treat.
Do All Sugar Free Popsicles Use Artificial Sweeteners?
Most mainstream brands rely on artificial sweeteners to provide the sweet taste without sugar and carbs. But there are some sugar free popsicle options made with natural sweeteners too:
- Stevia sweetened – Stevia leaf extract is a natural, zero calorie sweetener some sugar free popsicles are sweetened with rather than artificial sweeteners.
- Monk fruit sweetened – Monk fruit extract is another natural high intensity sweetener used in place of sugar alcohols or artificial sweeteners.
- Erythritol sweetened – Erythritol is a natural sugar alcohol derived from corn that provides sweetness without many carbs.
So if you prefer to avoid artificial sweeteners, look for popsicles made with stevia, monk fruit, or erythritol instead. These will be the most natural sugar free options.
What About Sugar Alcohols in Popsicles?
Some sugar free popsicles are sweetened partly with sugar alcohols like sorbitol, xylitol, maltitol, or others. Sugar alcohols provide a sweet taste with fewer carbs and calories than regular sugar.
The carbs from sugar alcohols are usually not fully digested or absorbed by the body, so they contribute fewer net carbs. However, sugar alcohols can cause digestive side effects like gas, cramping, or diarrhea if eaten in large amounts.
If you have sensitivity to sugar alcohols, check the ingredient list for types like sorbitol, xylitol, maltitol and limit your portion size until you know how they affect you.
Glycemic Index and Sugar Free Popsicles
The glycemic index (GI) measures how quickly a food raises your blood sugar. Foods with a high GI cause faster, larger spikes in blood sugar and insulin response.
Most sugar free popsicles have a very low glycemic index of 0-5. This minimal effect on blood sugar is because they are sweetened with non-nutritive sweeteners and contain minimal carbohydrates.
Regular popsicles have a much higher GI of around 65-80. The high sugar content causes faster absorption and rapid rise in blood glucose.
So sugar free popsicles are the better option if you want to minimize effects on blood sugar and insulin compared to high sugar regular popsicles.
Sugar Free Popsicles Benefits
Here are some of the benefits that come with choosing sugar free popsicles:
- Fewer carbs and calories – Sugar free popsicles contain 70-80% fewer carbs and calories than regular high sugar popsicles.
- Lower glycemic impact – The minimal carbs create little impact on blood sugar and insulin levels.
- Less sugar – No added sugar provides a sweet treat without excess sugar.
- Promotes hydration – Frozen fruit juice pops provide hydrating fluids along with nutrients.
- Convenient portion control – Each popsicle contains a built-in appropriate serving size.
For these reasons, sugar free popsicles can be a smart occasional treat for a variety of diets including low carb, keto, paleo, or for anyone looking to reduce excess sugar.
Potential Drawbacks of Sugar Free Popsicles
However, there are a couple drawbacks to keep in mind with sugar free popsicles:
- Artificial sweeteners – Most are sweetened with artificial sweeteners, which some people try to avoid.
- Sugar alcohols – Added sugar alcohols can cause digestive side effects when eaten in large amounts.
- Less nutritious – Without real fruit, some sugar free pops provide less nutrition than whole fruit options.
So while sugar free popsicles are significantly lower in carbs and sugar, they may contain more artificial ingredients. Some people tolerate these just fine, while others prefer more natural options.
DIY Sugar Free Fruit Popsicles
You can also make homemade sugar free popsicles yourself using real fruit and natural sweeteners:
- Blend fruit like strawberries or mango with a little water or milk for the base.
- Sweeten to taste with a natural no calorie sweetener like stevia, monk fruit, or erythritol.
- Pour into popsicle molds and freeze overnight.
With homemade popsicles, you control the ingredients. Tailor the carb content by your choice of fruit. And use your preferred natural sweeteners and flavors.
Conclusion
In summary, most sugar free popsicles do contain a small amount of carbohydrates, but significantly less than regular high sugar popsicles. On average, sugar free popsicles provide about 2-5 grams of net carbs per serving from natural fruit sugars or added ingredients like fiber and starch. Brands sweetened with non-nutritive natural sweeteners are available for those wishing to avoid artificial sweeteners.
Overall, sugar free popsicles are a convenient lower carb and lower sugar frozen treat. But be mindful of excess consumption of sugar alcohols and artificially sweetened versions. For the most natural choice, make your own homemade popsicles tailored to your own diet.
