The Definitive Answer: Are Squashies Sugar Free?
Despite the mild, milky flavour of the classic Raspberry and Milk Squashies, and the vibrant fruitiness of other varieties, these popular sweets are not sugar free. A single 100-gram serving, which is roughly equivalent to a standard bag, contains a substantial 63 grams of sugar. The ingredients list on the official Swizzels website and product packaging confirms this, explicitly listing both glucose syrup and sugar as key components. Therefore, anyone monitoring their sugar intake or following a sugar-free diet should avoid these confectionery items.
Deconstructing the Nutritional Label
To fully understand why Squashies are not sugar free, let's break down the nutritional information commonly found on the packaging:
- Carbohydrates: Approximately 84g per 100g.
- Sugars: Around 63g per 100g. This is the figure that places them firmly outside the sugar-free category.
- Energy: Roughly 1512kJ or 356kcal per 100g. This energy primarily comes from the high sugar content.
- Fat: Less than 0.2g per 100g. This shows the energy is not derived from fat, but from carbohydrates.
Clearing Up Confusion: Squashies Sweets vs. Swizzels Squash Drink
A common point of confusion arises from the existence of another Swizzels product: the Swizzels Squash drink. This fruit squash drink, available in flavours like Drumstick and Squashies Bubblegum, is marketed as having zero added sugar and being less than 5 calories per serving. The distinction is crucial. While the drink is sugar-free, the chewy, squishy Squashies sweets are not. Always double-check the specific product you are consuming to ensure it aligns with your dietary needs.
Health Considerations and Alternatives
For individuals with diabetes, or those simply trying to reduce their sugar consumption, Squashies are a poor choice. Medical News Today notes that while people with diabetes can enjoy sweets in moderation, managing high sugar and carbohydrate intake is vital for controlling blood glucose levels. A product with 63g of sugar per 100g is not suitable for regular consumption.
What Are Squashies Made Of?
Looking at the ingredients list for Original Squashies reveals exactly why they aren't sugar-free and also highlights other dietary considerations:
- Glucose Syrup
- Sugar
- Gelling Agent: Gelatine
- Modified Starch
- Acidity Regulators: Citric Acid, Trisodium Citrate
- Flavourings
- Pectin
- Glazing Agent: Carnaubawax
- Colour: Anthocyanin
An important note from this list is the use of gelatine, an animal-derived product. This makes most standard Squashies unsuitable for vegetarians and vegans, although some varieties may differ. It is always recommended to check the packaging.
Comparison Table: Squashies vs. A Healthier Alternative
| Feature | Swizzels Squashies (per 100g) | Fruit-Based Alternative (e.g., homemade fruit leather) |
|---|---|---|
| Sugar Content | ~63g | Natural fruit sugars only (or unsweetened) |
| Added Sugar | Yes (Glucose Syrup & Sugar) | No |
| Energy | ~356kcal | Varies, but typically lower and nutrient-dense |
| Main Ingredients | Glucose Syrup, Sugar, Gelatine | Fruit puree |
| Dietary Suitability | Not suitable for sugar-free diets, diabetics, or most vegetarians/vegans. | Can be suitable for sugar-free, vegan, and diabetic diets (check recipe). |
Healthier Snack Options for Sweet Cravings
Craving a sweet treat doesn't have to mean reaching for a sugar-laden bag of Squashies. Numerous healthier alternatives can satisfy your sweet tooth without the excessive sugar intake. Here are a few options:
- Fresh Fruit: Natural fruit offers fibre, vitamins, and minerals alongside its natural sweetness. Berries, apples, or a banana can be very satisfying.
- Homemade Fruit Leather: As seen in our comparison table, making your own fruit leather with a dehydrator is a great way to control ingredients and avoid added sugar.
- Sugar-Free Chews: Some brands offer sweets specifically sweetened with sugar alcohols like xylitol or erythritol, suitable for diabetics. Always read the label and check with a healthcare provider.
- Dark Chocolate: In moderation, dark chocolate offers antioxidants and a rich, satisfying flavour with lower sugar than milk chocolate.
The Final Takeaway on Squashies
To conclude, Squashies are definitively not sugar free. They contain high levels of both sugar and glucose syrup, making them a treat that should be enjoyed sparingly by most and with extreme caution by those managing conditions like diabetes. The occasional indulgence is acceptable for most people as part of a balanced diet, but they are not a health-conscious snack. For regular consumption, exploring healthier, sugar-free alternatives will better support your overall well-being. Always check the nutritional information on any confectionery item before purchasing and be aware of similar-sounding but fundamentally different products, like the Swizzels Squash drink.
For more information on managing diet with diabetes, you can refer to resources from health authorities like the Centers for Disease Control and Prevention.
