Sugar free popsicles have become a popular treat for people looking to satisfy their sweet tooth without spiking their blood sugar. But do these seemingly “free” treats actually affect blood glucose levels? As a diabetic or someone conscious of maintaining healthy blood sugar, having a definitive answer can help inform your snack choices. In this comprehensive guide, we’ll explore the key factors that impact blood sugar response to understand whether and how much various sugar free popsicles influence glycemic control.
Do artificial sweeteners impact blood sugar?
Most sugar free popsicles are sweetened with non-nutritive sweeteners like aspartame, sucralose, stevia, or acesulfame potassium (Ace-K). The key quality of these artificial sweeteners is that they are not broken down and absorbed by the body, so they do not directly raise blood glucose levels. However, some research indicates they may still have a small effect.
Studies show consuming artificial sweeteners may alter the gut microbiome, which helps regulate glucose metabolism. The sweet taste of artificial sweeteners can also trigger release of insulin, the hormone that lowers blood sugar. Over time, this may dull sensitivity to insulin and raise blood sugar. However, more research is needed to confirm any blood sugar impacts from non-nutritive sweeteners alone. For most people, these effects are likely to be subtle if present.
Do sugar free popsicles contain other sugars or carbs?
In addition to non-nutritive sweeteners, some sugar free popsicles contain other ingredients like sugar alcohols or fiber that can affect blood sugar.
Sugar alcohols like erythritol, xylitol, and sorbitol are often used alongside artificial sweeteners in reduced sugar foods. Though sugar alcohols are lower in calories than sugar, they can still raise blood glucose levels, particularly in large amounts. However, this effect is typically less dramatic compared to regular sugar.
Fiber from ingredients like inulin can slow digestion, which causes a more gradual rise in blood sugar when consuming carbohydrates. So popsicles containing fiber may create a lower, steadier blood sugar response compared to those without.
Of course, popsicles advertised as sugar free or low in sugar should not contain significant amounts of actual sugars like sucrose, fructose, glucose, etc. Paying attention to the nutrition label will reveal any notable carbs from sugars or other sources.
Do sugar free popsicles contain protein or fat?
Beyond the source of carbs and sweeteners, the protein and fat content can also impact blood sugar response.
Protein slows digestion of carbohydrates, resulting in a blunted and extended rise in blood glucose. Fat can also slow gastric emptying and digestion, spreading the release of glucose into the bloodstream.
Since most popsicles are low in protein and fat, they tend to be absorbed quickly and can spike blood sugar more than snacks balanced with these macronutrients. However, popsicles made with ingredients like Greek yogurt would supply more protein and fat to help stabilize blood sugar impact.
What is the glycemic index of sugar free popsicles?
The glycemic index (GI) indicates how quickly and how much a food spikes your blood sugar on a scale of 0–100 compared to pure glucose. Low GI foods (55 or below) create a gradual blood sugar rise, while high GI foods (70 or above) lead to rapid fluctuations.
Most sugar free popsicles would be considered low glycemic, with little direct effect on blood sugar. For example, pure ice pops made with non-nutritive sweeteners and water would have an extremely low GI closer to 0. Popsicles containing sugar alcohols or fiber might have slightly higher values in the low to moderate GI range. Any product containing more carbohydrates from sugars would increase the GI accordingly.
Consulting the glycemic index can provide guidance when choosing sugar free popsicles for blood sugar control. Focusing on low GI options helps minimize any effects on your glucose levels.
Do sugar free popsicles contain electrolytes?
Electrolytes like sodium and potassium are minerals that help regulate hydration status. Consuming drinks or foods with electrolytes helps absorb and retain fluid better than plain water.
Popsicles made from fruit juices will naturally contain some electrolytes, though likely not large amounts. Some sugar free popsicles also contain added electrolytes like sodium and potassium to aid hydration, either through electrolyte solutions or sports drinks.
Staying hydrated is important for maintaining healthy blood sugar levels, as dehydration can cause hyperglycemia. The electrolytes found in some popsicles can support hydration, which helps stabilize blood glucose response.
Specific Product Reviews
Here we’ll review a few popular brands of sugar free popsicles and evaluate how they may impact blood sugar based on their ingredients and nutrition facts:
Otter Pops
A classic summer treat, Otter Pops are long popsicles containing around 10 calories per tube. The main ingredients are water, citric acid, artificial flavors and colors, sucralose, sodium citrate, and other additives. With no actual sugars or carbohydrates, Otter Pops will not directly raise blood glucose levels. The artificial sweeteners may cause a negligible insulin response. Overall glycemic impact would be extremely low.
Sugar Free Popsicles by Smart Sweets
These popsicles are sweetened with stevia and erythritol rather than artificial sweeteners. They also contain some fiber. Each popsicle has 10 calories, 2g carbs, and 1g fiber. This low calorie, low carb formula flavored with stevia rather than sucralose or aspartame makes these popsicles a smart choice for blood sugar control. The fiber and sugar alcohol may produce a minimal, gradual effect on glucose levels.
Halo Top Popsicles
With 60–70 calories and 12–15g carbs per popsicle, Halo Top has higher calorie and carb counts than most sugar free options. However, the protein content ranges from 2–4g per popsicle due to the inclusion of milk and cream. This boosts protein and fat to help manage the blood sugar response. The primary sweeteners are erythritol and stevia. Overall glycemic impact should be low to moderate thanks to the protein content. Those sensitive to sugar alcohols may experience a slightly greater blood sugar effect.
Creme Savers Swirls
These cream-based popsicles contain sucralose and acesulfame potassium but no sugar alcohols. With 60 calories and 15g carbs per bar, the glycemic impact is low to moderate. The higher carb count comes from corn syrup solids rather than sugars, minimizing direct glucose response. But the lack of protein, fat, or fiber results in rapid digestion and absorption – so blood sugar could still spike moderately in some individuals.
Sugar Free Fla-Vor-Ice
Fla-Vor-Ice makes tube popsicles sweetened with sucralose and containing 30 calories and 8g carbs each. Dextrose is the primary ingredient, providing glucose that will raise blood sugar faster than sugar alcohols or artificial sweeteners alone. With more carbs and no protein or fat, these would have a moderate glycemic impact that could spike blood glucose more aggressively compared to most other sugar free options.
Tips for Choosing Sugar Free Popsicles
Here are some tips for identifying sugar free popsicles that will minimally affect your blood sugar levels based on the nutrition profile:
Avoid options with regular sugars or sucrose
Any popsicle containing table sugar, corn syrup, etc will clearly raise blood glucose. Artificial sweeteners or sugar replacements like erythritol are safer options.
Seek minimal carbs and calories
The lower the carbs and calories, the less impact on blood sugar. Look for under 15g carbs and 60 calories per serving.
Select fat and protein sources
A few grams of protein and fat slow absorption and blunt the glycemic response. Greek yogurt or cream-based varieties are ideal.
Focus on low GI sweeteners
Stevia and erythritol have lower GI values than other sweeteners. They cause a slower, smaller blood sugar spike compared to sucrose, glucose, etc.
Avoid large serving sizes
The effect is dose-dependent, so eating multiple popsicles magnifies the blood sugar impact. Stick to a single serving.
Drink water for hydration
Hydration helps stabilize blood glucose. Drink water before and after eating popsicles to maximize fluid absorption.
The Verdict
Most sugar free popsicles will have minimal direct impact on blood glucose levels, as they are sweetened with non-nutritive artificial sweeteners and contain little to no carbohydrates. However, the artificial taste may trigger a small insulin release, while ingredients like sugar alcohols could modestly elevate blood sugar in sensitive individuals. Your specific response will depend on the exact product formulation.
Consuming sugar free popsicles in moderation as part of a healthy diet is unlikely to significantly affect glycemic control for most people. Those with diabetes or diet-controlled blood sugar issues should exercise caution, select options with low carbs and high protein/fat, and monitor their individual response. Overall, sugar free popsicles can be a refreshing, low glycemic treat for mindful blood sugar management.