Which Is Better for Blood Sugar?

While there’s no denying they’re delicious, traditional Oreos are high in carbohydrates and added sugar, which can cause blood sugar spikes. A sugar-free version of Oreos is now available, offering far fewer carbs and calories than traditional Oreos. But are they actually a better choice for blood sugar?

Classic Oreos are high in carbohydrates, the macronutrient that has the greatest effect on blood sugar levels, and contain a significant amount of added sugar. Oreos are made primarily from refined carbohydrates, including refined wheat flour, sugar, and high-fructose corn syrup, and provide little to no protein or fiber

Foods that are high in carbs but low in fiber and protein tend to raise blood sugar more quickly, since fiber and protein help slow digestion and the release of glucose into the bloodstream.

As a result, they’re digested rapidly and can trigger a significant spike in blood sugar, especially if they’re eaten on their own or in large portions.

While everyone should limit sweets for overall health, people with healthy blood sugar control can usually enjoy high-sugar foods like Oreos occasionally without issue. However, those with blood sugar concerns, such as those with prediabetes or diabetes, should be more mindful and limit foods that cause significant increases in blood sugar.

Zero-Sugar Oreos are made without the added sugars found in classic Oreos. Instead, they’re sweetened with sugar alcohols and artificial sweeteners, including acesulfame potassium (Ace-K) and sucralose.

Sugar alcohols, such as maltitol and sorbitol, are carbohydrates that are only partially absorbed by your body, which means they tend to cause a smaller rise in blood sugar compared with regular sugar and sweeteners like corn syrup.

Artificial sweeteners like Ace-K and sucralose are calorie-free and don’t directly raise blood glucose levels.

As a result, Zero-Sugar Oreos are less likely to cause the sharp blood sugar spikes associated with classic Oreos, making them a more blood-sugar-friendly option, especially for people who are trying to reduce their added sugar intake. 

While this can be appealing for immediate blood sugar management, there are many downsides to these sweeteners, including digestive symptoms and long-term blood sugar and other health concerns with chronic intake.

Additionally, while Zero-Sugar Oreos are low in added sugar, they’re still high in overall carbs. So they still affect blood sugar, just not as much as classic Oreos. 

The better choice depends on your overall health needs and concerns, as well as your preferences.

A person with or without diabetes can enjoy an Oreo or two from time to time without it significantly impacting blood sugar. However, overconsuming any sweet, including Oreos, can lead to high blood sugar and significant blood sugar regulation issues.

Though Zero-Sugar Oreos may cause a smaller blood sugar spike than classic Oreos, eating a larger portion can still significantly increase your carb intake, spiking blood sugar and insulin levels.

In addition, the sweeteners used in Zero-Sugar Oreos are linked with side effects and health concerns. Sugar alcohols are known to cause digestive side effects in some people, such as bloating, gas, and diarrhea, especially when eaten in large portions.

Long-term consumption of artificial sweeteners such as sucralose and Ace-K, have been linked to potential health concerns, including negative effects on gut health and increased risks of conditions like heart disease, cerebrovascular disease, and certain cancers, including breast cancer. 

Some research has also linked artificial sweetener intake to a higher risk of insulin resistance and diabetes. However, more research is needed to fully understand how artificial sweeteners affect metabolic health.

Here’s how a 2-cookie serving of Zero-Sugar Oreos and classic Oreos nutritionally compare.