The phrase “no sugar added” is often misunderstood when it comes to packaged food items. Many people assume it means the product is free of carbohydrates, but this is far from the truth, especially with fruit fillings. The primary source of carbs in these products comes from the fruit’s natural sugars and any thickeners, like modified food starch, used to create the desired consistency. This article will demystify the carb content in commercially available no sugar added cherry pie fillings and provide context for those on specific dietary plans.
The Breakdown of Carbs in Canned Fillings
When a product states it has “no sugar added,” it typically means that no sucrose, or table sugar, has been included in the recipe. Instead, manufacturers may use low-calorie, artificial sweeteners like sucralose or natural sugar alcohols. The carbohydrates that remain are derived from the cherries themselves and starches used for thickening.
For example, examining the nutritional information for a 1/3 cup (85g) serving of several popular brands reveals the following:
- Comstock/Duncan Hines No Sugar Added Cherry Pie Filling: This product lists approximately 7 to 8 grams of total carbohydrates. Since there is little to no fiber, the net carb count is similar. The sweetness comes from sucralose, and the consistency is created with modified food starch.
- Great Value No Sugar Added Cherry Pie Filling: A 1/3 cup serving contains 8 grams of total carbohydrates and 7 grams of net carbs, indicating about 1 gram of dietary fiber. This brand also relies on sucralose for sweetness.
Net Carbs vs. Total Carbs
For individuals following a ketogenic or other low-carb diet, understanding the difference between total carbs and net carbs is important. Net carbs are calculated by subtracting the fiber and, sometimes, sugar alcohols from the total carbohydrates listed on the label. Fiber is a type of carbohydrate that the body cannot digest, so it does not raise blood sugar levels in the same way as other carbs. In many no sugar added pie fillings, the fiber content is minimal, meaning the total and net carb counts are nearly identical.
Comparison of No Sugar Added Cherry Pie Fillings
To make an informed choice, consider the nutritional profile of different brands. The following table provides a quick comparison based on a typical 1/3 cup (85g) serving size.
| Brand | Calories (kcal) | Total Carbs (g) | Net Carbs (g) | Fiber (g) | Sugar (g) | Sweetener | Thickeners |
|---|---|---|---|---|---|---|---|
| Duncan Hines | ~30 | 7 | 6.5 | ~0.5 | 3 | Sucralose | Modified Food Starch |
| Great Value | ~35 | 8 | 7 | 1 | 4 | Sucralose | Not specified |
| Comstock | ~35 | 8 | 8 | 0 | 4 | Not specified | Modified Food Starch |
As you can see, even among no sugar added options, there is some variation. Pay close attention to the ingredient list and the fiber count to determine the actual impact on your carb intake.
Beyond the Can: Homemade, Low-Carb Alternatives
For those who need to minimize their carbohydrate intake even further or prefer to avoid artificial sweeteners, making your own cherry pie filling is a great option. By controlling the ingredients, you can significantly reduce the carb load.
Ingredients for a homemade filling:
- Fresh or frozen cherries (can be more or less sweet depending on variety)
- A low-carb sweetener such as erythritol, stevia, or monk fruit sweetener
- Thickeners like xanthan gum, cornstarch, or arrowroot powder
- Flavorings like lemon juice and almond extract
Quick steps for making a low-carb filling:
- Combine pitted cherries, water, lemon juice, and your chosen sweetener in a saucepan.
- Simmer over medium heat until the cherries have softened and released their juices.
- Whisk your thickener with a small amount of cold water to create a slurry and stir it into the cherry mixture.
- Continue cooking until the mixture has thickened to your liking. It will thicken further as it cools.
- Add any extracts or additional flavorings, then remove from heat.
Considerations for Dieters
While no sugar added cherry pie filling is a vast improvement over the traditional, sugar-laden versions, it's not a free-for-all on a low-carb or keto diet. The natural sugars in the fruit, though less than in regular filling, still need to be accounted for. Portion control is essential. Using a smaller serving size as a topping for low-carb desserts can be a strategic way to enjoy the flavor without overdoing it on carbs.
Moreover, consider the glycemic impact. Even though the sugar is from fruit, a large serving can still affect blood sugar levels. For diabetics and those monitoring blood sugar, paying attention to the total carbohydrate load is a priority. For strict keto dieters, even the lower carb count might be too high for a single serving, making homemade alternatives a more suitable choice. The natural approach of homemade filling allows for cleaner eating and avoids processed thickeners and artificial sweeteners.
In conclusion, no sugar added cherry pie filling is a convenient option for moderate carb reduction, but it does contain carbohydrates from fruit and starches. By carefully reading labels and exploring homemade recipes, you can make smarter choices that align with your nutritional goals.
Link to a Low-Carb Recipe: Sugar-Free Cherry Pie Filling - Bobbi's Kozy Kitchen
Conclusion
Understanding how many carbs are in no sugar added cherry pie filling is crucial for anyone managing their carbohydrate intake. While these products are significantly lower in carbs than their traditional counterparts, they are not carb-free. The carbs present come from the natural sugars in the fruit and the starch used as a thickener. By comparing brands and considering a homemade alternative, you can find a suitable option that aligns with your dietary needs without sacrificing flavor.
