In India, "sugar-free" means a food has no more than 0.5 g of sugars per 100 g or 100 ml. "No added sugar" means none was added, but the food can still contain natural sugars. Neither label means the food won't raise your blood glucose.
Last updated: November 2026
The problem
Walk down any supermarket aisle and you'll see "sugar-free" mithai, "no added sugar" juices and "diabetic-friendly" biscuits. These labels feel like permission to eat freely.
But they describe one thing only: the sugar content. They say nothing about refined flour, sweeteners or how fast the food turns into glucose.
Why it happens
What the labels actually mean
Under FSSAI's 2018 advertising and claims rules, a "sugar-free" claim is only allowed when a food has no more than 0.5 g of sugars per 100 g (solids) or 100 ml (liquids) (FSSAI, 2018).
"No added sugar" is different. It means no sugar was added during making. Natural sugars from fruit, milk or dates can still be there.
Why "sugar-free" can still spike glucose
Many sugar-free foods are made with refined flour (maida), which is digested fast. In a large meta-analysis, refined wheat had an average glycemic index (GI) of 74, which counts as high (Anitha et al., 2021). It isn't just the sugar. It's the speed.
Sugar-free foods also need sweetness from somewhere. A 2025 study of 12,772 adults linked higher intake of six sweeteners, including aspartame, erythritol and sorbitol, to faster decline in memory and thinking. It shows a link, not proof (Gonçalves et al., 2025).
What to do
| Label says | What it means | What to check |
|---|---|---|
| Sugar-free | 0.5 g sugars or less per 100 g / 100 ml | Flour type, sweetener used, total carbs |
| No added sugar | No sugar added; natural sugars may be present | Total sugars and fruit or milk content |
| Diabetic-friendly | A general phrase, not a sugar-content claim | Everything: ingredients, carbs, portion |
- Read the ingredients first. If maida, refined wheat flour or maltodextrin is near the top, expect a faster glucose rise.
- Check total carbohydrate, not just sugar. Carbs from flour still become glucose.
- Find the sweetener. Look for names or INS codes: aspartame (951), acesulfame-K (950), saccharin (954), sorbitol (420), xylitol (967), erythritol (968).
- Sweeten at home when you can. If you use a sweetener, pick one that clearly states its ingredients. For example, Trulo's allulose blend has No Sugar Alcohol (e.g. Erythritol). Allulose wasn't part of the 2025 study, so that isn't proof of benefit.
- Mind the portion. Sugar-free sweets are still sweets.
Did you know? Of the seven sweeteners measured in the 2025 study, sorbitol, a sugar alcohol used in some sugar-free foods, had the highest average intake (Gonçalves et al., 2025).
FAQ
Is sugar-free mithai safe for diabetics?
Not automatically. It may still be made with refined flour, ghee and khoya, which affect glucose and calories. Check the ingredients and keep portions small.
What is the difference between sugar-free and no added sugar?
Sugar-free means 0.5 g of sugars or less per 100 g or 100 ml. No added sugar means none was added, but natural sugars can be present.
Are sugar-free biscuits good for blood sugar?
Many are made with maida, which has a high GI. Look for whole grains, fibre and protein instead of relying on the sugar-free label.
Where to buy
Trulo 'No Erythritol' Allulose Sweetener: trulofoods.com · Amazon · Blinkit
Related: sweeteners linked to brain ageing · reading food labels
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
References
- Food Safety and Standards Authority of India. Food Safety and Standards (Advertising and Claims) Regulations, 2018.
- Anitha S, et al. A systematic review and meta-analysis of the potential of millets for managing and reducing the risk of developing diabetes mellitus. Frontiers in Nutrition, 2021.
- Gonçalves NG, et al. Association between consumption of low- and no-calorie artificial sweeteners and cognitive decline: an 8-year prospective study. Neurology, 2025.
