"No Sugar"/"Low Sugar" Diet Goodies?

When it comes to tracking your nutrition, the two most important factors to consider are accuracy and consistency. Just because you enter it into your MFP doesn’t mean it gives a true representation of what is actually happening.

One of the issues that we see from a lot of people who utilise a flexible dieting approach is that things can get missed sometimes, especially when you use a variety of food sources and switch things up regularly.

I will go through a few commonly used “sugar free” goodies during a diet phase that are often not being tracked.. It’s the minor things like this that can add up to make a difference, especially when you are deep in a fat loss phase with a limited amount of calorie intake.

To start off, I would highly recommend to double check the nutrition label with any sort of “sugar free” diet foods. I would also recommend you to do a regularly nutrition tracking audit to make sure everything is on point.

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Make sure all the nutrition information used are correct and nothing is missed. That’s usually the first thing I ask clients to do when their progress stalled but the data suggested that they should be making progress. More often than not there will always be those ‘light bulb” moments when they realise something was missed.

The best way to show you how these things can make a difference is to show you what I typically would consume at the moment.

The first one is a sugar free/low sugar cordial. Can you pick up why this nutrition label is tricky? And how you can easily consume up to 20g of carbs if you aren’t careful?

So a lot of people would just look at the label and think “oh 250ml only has 1.7g of carbs. Sweet let me go ahead and enjoy myself without tracking”. However, if you read carefully, you will notice that it is 250ml mixed with water as the directions suggest. That means 25ml of cordial with 225ml of water. Which isn’t much cordial at all.


For those who are deep into the fat loss phase and craving flavour, you can easily consume up to 250ml of actual cordial over the course of the day. That’s easily 17g of carbs per day!

The second one is “no sugar added condiments”.  This is a very popular option among dieters that can be purchased at local markets in Australia. I usually use about 40g a day at the moment. The issue is a lot of people won’t bother tracking this because they see no sugar added and the amount in the standard serving size is minimal.

However, 40g of this end up being 6.25g of carbs. 40g is actually a fairly conservative amount in my opinion and a lot of times when you are deep into prep and craving flavours you can easily go way more than this.

The third one is this Sugar free maple syrup/sauces that uses sugar alcohol. Whilst the label says zero carbs and that’s usually how people stop looking any further, it does have a decent amount of sugar alcohol which does have caloric value.

We’ve spoken about sugar alcohol many times through our IG story and posts and due to the nutrition label guideline in Australia, sugar alcohol are listed separate to carbs (in the U.S it’s listed as a sub category under carbs). So you do actually have to factor in those calories.

This one uses sorbitol and it’s roughly 3cals per gram. So I typically use around 40mls of this per day which again is a very conservative amount. It’s not uncommon to see people go through a bottle per week. 40mls of this sugar free syrup has 6.16g of sorbitol which is roughly 18kcals so if you are tracking it as carbs it would be around 4.6g carbs

So total all up just through these 3 “sugar free”/ “low sugar” diet goodies I would be missing up to 25g of carbs which is 100 calories if I wasn’t tracking.

I think we can all agree that 25g of carbs can make a bit of difference for most people in a fat loss phase and this is calculated with a fairly conservative consumption. As mentioned, it’s not uncommon to see people go through these very quickly.

So have a look at what you are currently consuming if there’s any “sugar free” food items make sure to double check the label and track correctly.

For myself, I will limit myself to this amount throughout the rest of my fat loss phase and perhaps take some out to create more room for food if needed later on. Consume these in moderation and use them as a tool during a diet phase.


Diet Smart. Not hard.

Coach Allen.