What Does Sugar-Free Actually Mean?

The term ‘sugar-free’ might sound like a win, but it’s not always straightforward. In the UK, a product can only be labelled ‘sugar-free’ if it contains less than 0.5g of sugars per 100g or 100ml. This includes both natural and added sugars.

Just because it ticks this box doesn’t mean it’s healthier. Many sugar-free products lack real nutrients and contain processed ingredients or sweeteners that do little for your well-being. Labels can be misleading; what matters is what’s inside.

Naturally occurring sugars in fruit and dairy aren’t the issue. They come with fibre, vitamins, and minerals that slow down the absorption of nutrients and reduce blood sugar spikes. It’s excessive free sugars, added sugars, and syrups that are linked to weight gain, inflammation, and metabolic issues.

How Does Excess Sugar Affect Your Body in Midlife?

In perimenopause and menopause, your body is less efficient at handling sugar. Declining oestrogen makes insulin sensitivity weaker, so sugar spikes blood glucose more dramatically than it used to. This promotes inflammation, worsens bloating, disrupts sleep, and makes weight loss harder.

Over time, regular high sugar intake increases the risk of insulin resistance and type 2 diabetes. This is why many women find midlife weight management far more challenging.

The solution isn’t to eliminate all sugar, but rather to balance it with foods that help keep blood sugar steady. High-protein snacks such as tuna mashed with a bit of mayo on oatcakes, edamame beans, or Greek yoghurt with berries help control cravings and support stable energy levels.

What's Really Inside Sugar-Free Products?

Sugar-free doesn’t mean sweetener-free. Most products still aim to taste sweet, so they’re often loaded with sugar substitutes like stevia, erythritol, sucralose, and aspartame. While these don’t spike blood sugar the way sugar does, they come with their own drawbacks, especially for digestion and gut health.

These artificial sweeteners can disrupt the delicate balance of your gut microbiome, the community of bacteria that influences everything from digestion to immune function. Research shows that sweeteners like sucralose and aspartame may reduce the diversity of gut bacteria and even encourage the growth of strains linked to inflammation. For women in perimenopause and menopause, where hormonal changes already heighten inflammation, this disruption can amplify bloating, digestive discomfort, and metabolic stress.

What to Look for in a Label: Let's Break It Down

The less sugar there is in a product, the further down the ingredients list it will appear. By law, ingredients must be listed in descending order by weight. So if sugar or any of its many forms (like glucose syrup, rice syrup, or honey) is listed in the top three ingredients, that product is primarily made up of sugar.

However, food labels can be tricky. Manufacturers often use several different types of sugar in small amounts, such as “cane sugar,” “agave,” and “fruit juice concentrate,” so none appear at the very top, but collectively they add up to a high sugar content. This is called ingredient splitting, and it’s a common tactic to make a product look healthier than it is. I told you it's a minefield out there.

How the “5g per 100g” Rule Fits In

When reading a label, don’t just look at the ingredients; check the nutrition panel too.

The 5g per 100g rule is a simple guide:

• 5g or less of sugar per 100g is considered low sugar

• Over 22.5g per 100g is considered high sugar

  
  

For drinks, the thresholds are even lower: 2.5g per 100ml is low, and 11g per 100ml is high.

So, if a product contains under 5g of sugar per 100g, it’s generally a better choice. But remember to also look at the type of sugar. Natural sugars in fruit and dairy behave differently in your body compared to added free sugars.

How to Use This When Shopping

1. Check the first 3–5 ingredients – if sugar or syrups appear early, it’s not a great sign.

2. Look at the per 100g sugar content – under 5g is low.

3. Watch for multiple names for sugar – they all add up.

4. Choose products with whole, recognisable foods at the top of the list.

   
   

This way, you’re educating yourself rather than relying on marketing claims like “no added sugar” or “healthy.” It’s about making informed choices, not being perfect.

What Does a Balanced, Minimally Processed Snack Look Like?

If ‘sugar-free’ snacks leave you feeling bloated or unsatisfied, it’s time to go back to basics. Think apple slices with peanut butter, Greek yoghurt with berries, or oatcakes and carrot sticks with hummus. These snacks are loaded with fibre, healthy fats, and protein that keep you fuller for longer. They’re minimally processed, nutrient-dense, and provide slow-release energy without artificial ingredients, helping you avoid blood sugar crashes and digestive issues.

Expert-Approved Top Tips for Smarter Snacking Choices

Always read the ingredients list, checking the first 3-5 ingredients. Don't believe what you read on the front of the pack, which is solely focused on the brand's bottom line. Aim for whole ingredients you recognise and limit foods with long lists of additives or hidden sugars. Following these simple steps is a powerful way to see past clever marketing and truly understand what you’re eating.

Conclusion: Making Informed Choices

Understanding what ‘sugar-free’ really means is essential for making informed dietary choices. By being aware of the ingredients, sugar content, and the impact of sweeteners, you can navigate the food landscape more effectively. Remember, it’s not just about avoiding sugar; it’s about finding balance in your diet.

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