Can you eat sugar if you're gluten-free? A Celiac's Guide

November 10, 2025 •

4 min read

According to Beyond Celiac, pure cane and beet sugars are naturally gluten-free, but that doesn't mean all sweet products are safe. If you're wondering, "Can you eat sugar if you're gluten-free?", the answer is more nuanced than a simple yes or no. This guide will help you navigate the hidden gluten risks in sweet foods.

Quick Summary

Pure cane and beet sugar are naturally gluten-free, but caution is necessary due to potential cross-contamination and hidden gluten ingredients in products like powdered sugar. Vigilance is key to safely enjoying sweets while on a gluten-free diet.

Key Points

Pure sugar is gluten-free: Refined white, raw, and pure brown sugars from cane or beets do not contain gluten.
Check powdered sugar labels: Some brands use wheat starch as an anti-caking agent, though cornstarch is more common.
Beware of cross-contamination: The biggest risk for celiacs is gluten transfer from shared utensils, containers, or workspaces.
Avoid malt-based sweeteners: Ingredients with "malt" often contain barley and are not safe for a gluten-free diet.
Gluten-free isn't always healthier: Many GF processed foods use extra sugar and fat to compensate for texture, requiring careful label-reading for overall health.
Use dedicated kitchen tools: To prevent cross-contamination, use separate measuring cups and spoons for gluten-free ingredients, especially sugar.
Explore natural alternatives: Sweeteners like maple syrup, honey, and fruit are naturally gluten-free and can offer healthier sweetening options.

Is Pure Sugar Really Gluten-Free?

In its most basic form, sugar is derived from plants like sugarcane or sugar beets. The refining process removes any gluten-containing proteins, resulting in a naturally gluten-free product. This applies to most granulated sugars, including white, raw (such as turbinado), and brown sugar derived from pure molasses. The key takeaway is that pure, unprocessed sugar is inherently safe for those with celiac disease or a gluten sensitivity. However, this safety can be compromised by processing methods, additives, and poor handling.

Hidden Gluten: Where to Look for Risks

While pure sugar is safe, the real danger lies in additives and cross-contamination, especially in certain types of sugar and sweet products. Being a vigilant label-reader is essential for anyone on a strict gluten-free diet.

Common Sources of Hidden Gluten

Powdered Sugar: This is the most common culprit. To prevent clumping, manufacturers add anti-caking agents. While cornstarch or tapioca starch are typical, some cheaper or imported brands may use wheat starch, which contains gluten. Always check the ingredient list for specified starches.
Brown Sugar: Most brown sugar is made by mixing refined white sugar with pure molasses, making it gluten-free. However, less expensive varieties or brands made outside the U.S. might use molasses containing barley malt, a gluten-containing ingredient. Stick to reliable, name-brand brown sugar or those explicitly labeled gluten-free.
Malt-based Sweeteners: Some sweeteners, such as barley malt syrup, are explicitly derived from gluten-containing grains. Always be cautious of ingredients ending in "-malt," as they often indicate a gluten source.
Candy and Confections: Gluten can hide in various sweet treats. This includes certain types of licorice, chewy candies, and even some chocolate bars, particularly if they contain added ingredients or are manufactured on shared equipment.

Cross-Contamination: The Silent Threat

For those with celiac disease, even a tiny amount of gluten can cause a reaction. This makes cross-contamination a serious concern when it comes to sugar, both in the processing facility and at home.

Protecting Your Sugar from Gluten Contamination

Shared Kitchen Utensils: If you live in a mixed household, ensure you use separate utensils for scooping flour and sugar. A contaminated measuring cup or spoon can easily transfer gluten.
Countertops and Storage: Be mindful of where you store and use your sugar. Shared workspaces can harbor flour dust. Always wipe down counters thoroughly before preparing gluten-free foods.
The Bread Trick: An old-fashioned method for keeping brown sugar soft is to place a slice of bread in the container. For a celiac, this is an absolute no-go, as it introduces gluten directly into the sugar. Use a more modern, safer method like a terracotta disc or microwaving with a cup of water.

Comparing Common Sugars and Sweeteners


Sweetener Type	Source	Gluten Risk	Notes
Granulated Sugar	Sugarcane/Sugar Beets	Low	Naturally gluten-free, but check for processing contamination.
Brown Sugar	Sugarcane/Molasses	Moderate	Check for barley malt in molasses; stick to trusted brands.
Powdered Sugar	Sugar/Starch	High	Can contain wheat starch; always read the label.
Maple Syrup	Maple Tree Sap	Low	Naturally gluten-free.
Honey	Bees	Low	Naturally gluten-free.
Stevia	Stevia Plant	Low	Naturally gluten-free, check for additives in blends.
Monk Fruit	Monk Fruit	Low	Naturally gluten-free, check for additives in blends.
Barley Malt	Barley Grain	Extremely High	Contains gluten; avoid entirely.

The Sugar Trap in Gluten-Free Foods

One of the most significant dietary traps for those on a gluten-free diet is the assumption that gluten-free products are automatically healthier. Many commercial gluten-free products, especially baked goods and cereals, are higher in sugar and fat to compensate for the missing gluten, which affects texture and taste. Some studies have found that individuals following a gluten-free diet may have higher sugar intake and lower intake of fiber and certain minerals. Therefore, focusing solely on removing gluten without considering overall nutrition can be counterproductive to your health. Read all labels carefully to ensure you're not trading gluten for excessive sugar.

Safe Gluten-Free Sweetener Alternatives

For those looking to reduce sugar intake or find natural alternatives, several naturally gluten-free options are available:

Maple Syrup and Honey: Excellent, natural sweeteners that are naturally gluten-free. Look for pure versions without added ingredients.
Dates: Ground dates can be used as a whole-food sweetener in many recipes. Check that they are processed in a gluten-free facility.
Monk Fruit and Stevia: These plant-derived, zero-calorie sweeteners are naturally gluten-free. Be sure to check the labels on blended products, as they can sometimes contain additives.
Erythritol and Xylitol: These sugar alcohols are common sugar substitutes and are naturally gluten-free. As with any product, check for certification to be safe. [See also Healthline's guide on keto sweeteners: https://www.healthline.com/nutrition/keto-sweeteners]

Conclusion: Sweeten with Caution

Ultimately, pure sugar is safe for individuals on a gluten-free diet, but a cautious approach is necessary. The primary risks come from hidden additives, particularly wheat starch in powdered sugar, and cross-contamination from shared kitchen equipment or processing facilities. A gluten-free label is the best way to ensure safety for specific products. Additionally, be mindful of the nutritional profile of gluten-free baked goods, as they can sometimes contain more sugar and fat. By staying vigilant and making informed choices, you can safely and healthily enjoy sweet foods while maintaining your gluten-free lifestyle.

Frequently Asked Questions

Not always. While powdered sugar is often made with corn or tapioca starch, some brands use wheat starch as an anti-caking agent. It is crucial to always read the ingredient list to confirm the source of the starch or look for a certified gluten-free label.

Yes, most brown sugar is safe, as it's made from white sugar and pure molasses. However, inexpensive brown sugar might contain molasses with barley malt, so it's safest to buy from trusted brands or those labeled gluten-free.

Cross-contamination is the biggest risk, especially for those with celiac disease. Gluten can be introduced if sugar is scooped with a utensil previously used for flour, stored near gluten products, or handled on a shared countertop.

Most common sugar substitutes like stevia, monk fruit, erythritol, and maple syrup are naturally gluten-free. However, processed blends or products can have added ingredients, so always check the label for certification.

While pure granulated sugar is naturally gluten-free, it is still wise to check for a gluten-free label, especially if you have a severe sensitivity. This ensures there was no cross-contamination during processing or packaging at the facility.

Yes, pure honey is naturally gluten-free. It is a product of bees and does not contain any gluten-containing grains. Just ensure you are buying pure honey without any questionable additives.

Not necessarily. Many gluten-free baked goods are made with higher amounts of sugar, fats, and refined starches to improve texture and flavor. This can lead to a less healthy nutritional profile compared to their gluten-containing counterparts, so it's important to monitor overall sugar intake.