Does gluten-free stuff still have sugar?

November 9, 2025 •

3 min read

According to a 2025 study published in The Conversation, many gluten-free products are not only higher in calories and sugar but also lower in fiber and protein compared to their conventional counterparts. So, does gluten-free stuff still have sugar? The short answer is yes, and often in greater quantities to compensate for the absence of gluten.

Quick Summary

Processed gluten-free foods often contain high levels of added sugar, fats, and salt to improve taste and texture. Always read nutrition labels carefully, as the 'gluten-free' label does not guarantee a healthy product. Focusing on naturally gluten-free whole foods is the best strategy for a nutritious diet.

Key Points

Hidden Sugars: Many processed gluten-free products contain high levels of added sugar to improve taste and texture after removing gluten.
Misleading Labeling: The 'gluten-free' label does not imply 'healthy' or 'low-sugar'; it simply means the product lacks gluten.
Read Nutrition Labels: It is critical to read ingredient lists to identify various forms of added sugar and understand the product's true nutritional content.
Prioritize Whole Foods: A truly healthy gluten-free diet emphasizes naturally gluten-free whole foods such as fruits, vegetables, legumes, and lean proteins, not processed substitutes.
Bake Your Own: Home baking allows for complete control over ingredients, enabling you to use healthier sweeteners and increase nutritional value.
Dietary Control: Conscious choices about processed foods are necessary to avoid potential health issues associated with high sugar intake on a gluten-free diet.

The Surprising Truth About Processed Gluten-Free Foods

Many people transitioning to a gluten-free lifestyle, whether due to celiac disease or a non-celiac gluten sensitivity, often assume that all gluten-free products are inherently healthier. This assumption, however, is a common misconception. Manufacturers of processed gluten-free goods frequently add extra sugar and fats to make up for the texture and flavor lost when gluten is removed. This is particularly true for items like breads, pastas, cookies, and snack bars, which can be surprisingly high in sugar and carbohydrates.

Why Processed Gluten-Free Products Have More Sugar

Gluten provides elasticity and structure to baked goods made with traditional wheat, rye, and barley flours. When a manufacturer removes gluten, the product can become dense, crumbly, or have an unappealing texture. To counteract this, they often use a combination of refined starches, sugar, and fat to create a more palatable product that mimics its gluten-containing equivalent. This quest for consumer acceptance leads to products that are, in some cases, less healthy than their gluten-filled counterparts.

How to Identify Hidden Sugars in Gluten-Free Products

Reading nutrition labels is crucial, as sugar can be disguised under many different names. Here is a list of some common culprits to look out for on ingredient lists:

Agave Nectar: A sweetener often perceived as healthier, but is still added sugar.
Brown Rice Syrup: A common sweetener and binder in many gluten-free products.
Cane Sugar/Cane Juice: A very common form of added sugar.
Dextrose: A simple sugar derived from starches.
Evaporated Cane Juice: Another term for cane sugar.
Maltodextrin: A high-glycemic-index carbohydrate used as a thickener and sweetener.

Comparison Table: Gluten-Free vs. Conventional Processed Goods


Feature	Processed Gluten-Free Products	Conventional Processed Products
Added Sugar	Often higher to improve taste and texture.	Can be high, but not always used to compensate for missing structure.
Fiber Content	Often lower, as many lack whole grains.	Higher if made with whole grains.
Satiety	Can be less filling due to low fiber content.	Varies, but whole grain options are more satiating.
Nutrient Fortification	Less common, potentially leading to lower vitamin and mineral content.	Often fortified with vitamins and minerals.
Cost	Typically more expensive due to specialized ingredients.	Generally more affordable and widely available.

Strategies for a Healthier Gluten-Free Diet

For a truly healthy gluten-free diet, the focus should be on naturally gluten-free whole foods rather than processed imitations.

Embrace Whole Foods: Fill your plate with fruits, vegetables, lean proteins, legumes, nuts, and naturally gluten-free whole grains like quinoa, buckwheat, and brown rice.
Check Labels Carefully: Make it a habit to scrutinize nutrition facts and ingredient lists. Look for low sugar content and avoid products with multiple forms of added sugar.
Experiment with Baking: Control your sugar intake by baking your own treats using naturally sweet alternatives like applesauce, date paste, or a moderate amount of maple syrup.
Choose Nutrient-Dense Flours: Opt for gluten-free flours that offer nutritional benefits. For example, almond flour is high in protein and healthy fats, while coconut flour is high in fiber.
Educate Yourself: Recognize that a gluten-free label is a dietary restriction, not a health claim. It is not a guarantee of a low-sugar, low-fat, or high-fiber product.

Conclusion

While a gluten-free diet is essential for those with celiac disease or gluten sensitivity, relying on processed gluten-free products without reading labels can lead to a diet high in hidden sugars and low in essential nutrients like fiber. The question, 'Does gluten-free stuff still have sugar?' is unequivocally answered with a 'yes,' and this awareness is key to making healthier choices. By prioritizing whole foods and educating yourself on ingredients, you can successfully manage a gluten-free lifestyle that is both safe and nutritious.

Frequently Asked Questions

No, absolutely not. The terms 'gluten-free' and 'sugar-free' are not interchangeable. A product can be entirely free of gluten but still contain significant amounts of added sugar, especially processed baked goods and snacks.

Manufacturers often add more sugar, fat, and starches to processed gluten-free foods to compensate for the loss of elasticity and structure that gluten provides. This helps to improve the taste and texture, making the product more appealing to consumers.

To find lower-sugar gluten-free products, you should focus on whole foods and carefully read nutrition labels. Look for products with low total sugar and minimal added sugar. Opt for naturally gluten-free grains and vegetables instead of processed packaged foods.

Yes, if they are high in sugar, fat, and calories. Several studies have found that processed gluten-free products are often less nutritious than their conventional counterparts and can contribute to weight gain, blood sugar swings, and other health issues.

Excellent naturally gluten-free options include fresh fruits, vegetables, lean meats, fish, eggs, nuts, seeds, and legumes. You can also incorporate naturally gluten-free whole grains like quinoa, brown rice, and buckwheat.

Most forms of pure sugar, such as granulated white sugar, brown sugar, and raw sugar derived from cane or beets, are naturally gluten-free. The risk of contamination is low, but it's best to check for a 'gluten-free' label to be certain, especially for powdered sugar which can sometimes contain wheat starch.

Not necessarily, but they should be very selective. Since many processed gluten-free products are high in carbohydrates and sugar, they can significantly impact blood sugar levels. A focus on whole, naturally gluten-free foods is the best approach for someone managing both celiac disease and diabetes.