A single gummy looks harmless, and on its own it usually is. But the sugar in supplements is easy to overlook, because nobody thinks of a vitamin as part of their sugar intake. If you are watching your sugar for any reason, it is worth two minutes with the label.
Where sugar hides on a label
Begin with the nutrition or supplement facts panel and find total sugars or added sugars per serving. Remember that a serving may be two gummies or more. Then read the ingredient list, where sugar can appear under many names:
- Glucose syrup or corn syrup
- Sucrose or cane sugar
- Dextrose and fructose
- Fruit juice concentrate
- Honey
Ingredients are usually listed from highest to lowest amount, so a sugar near the start of the list is a useful signal.
Putting the number in context
The World Health Organization advises keeping free sugars below 10 percent of daily energy, and says that going below 5 percent may bring additional benefits. For an adult of healthy weight eating about 2,000 calories a day, the WHO puts the 10 percent level at roughly 50 grams, or about 12 level teaspoons. A few grams from gummies is modest on its own, but it counts alongside sweet tea, juice and knafeh. Think about your whole day and not just one item.
What sugar-free means
The phrase has a legal definition, and it differs slightly by country. In the United States, the Food and Drug Administration allows a food to be called sugar free only if it contains less than 0.5 grams of sugars per serving, and if the food is not low in calories the claim must be accompanied by a statement such as not a low calorie food. In the European Union, Regulation 1924/2006 on nutrition and health claims sets the sugar-free limit at no more than 0.5 grams of sugar per 100 grams or 100 millilitres, and allows the claim with no added sugar only when no sugars or sweetening foods have been added, with the extra line contains naturally occurring sugars where that applies. Note what the phrase does not mean:
- It does not mean calorie-free
- It does not mean the product suits everyone with diabetes without checking
- It does not tell you about the sweetener used
- No added sugar is a different claim, since natural sugars may still be present
About sugar alternatives
Sugar-free gummies often use sugar alcohols such as maltitol, sorbitol or erythritol, or high-intensity sweeteners such as stevia or sucralose. Sugar alcohols can cause gas, bloating or a laxative effect, especially in larger amounts or in people with irritable bowel syndrome. Keep products with xylitol well away from dogs: the Merck Veterinary Manual explains that xylitol triggers a rapid insulin release in dogs that can cause dangerous low blood sugar, and in some dogs liver failure, and it lists chewable vitamins and supplements among the products that may contain it.
Teeth, children and diabetes
Sticky sugars cling to teeth, so have your gummy with a meal or rinse with water afterwards, and keep up with regular brushing. Store gummies out of children's reach. If you have diabetes, are pregnant or take regular medication, speak with your doctor, dietitian or pharmacist before adding a gummy product, and count any carbohydrates it provides within your plan. A supplement is an optional extra; meals, sleep and medical care come first.
Sources
- Healthy diet · World Health Organization
- Guidance for Industry and FDA: Dear Manufacturer Letter Regarding Sugar Free Claims · US Food and Drug Administration (FDA)
- Regulation (EC) No 1924/2006 on nutrition and health claims made on foods · European Union (EUR-Lex)
- Xylitol Toxicosis in Dogs · Merck Veterinary Manual
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.