ByDR. MAYA ROSMANJUNE 21, 2026 12:00Are sugar–free wafers and cookies really suitable for diabetes? In my opinion, the clear and unequivocal answer is: No! In most cases, not only is this not a good solution for diabetes – it is also a marketing illusion that can cause harm. Let us bust the myth and explain the danger in these products: Quite a few people are certain that if "sugar–free" is written on the packaging, then it is a healthy, dietetic product, or at least suitable for diabetics. In practice, these are ultra–processed products that contain ingredients that are no less problematic (and even more so) than sugar – such as white flour and trans fat.Are they suitable for a diet or for health? In most cases, the answer is negative. First of all – sugar–free wafers or cookies are not "dietetic" at all, do not contribute to weight loss, and in most cases are not healthy at all. Look at their ingredient list! White flour, low–quality fats... and other ingredients that are considered unhealthy. So what if they do not contain sugar??? Studies conducted in recent years indicate that white flour, hydrogenated and industrialized fats – damage the body no less than white sugar.They cause an increase in inflammatory markers, insulin resistance, and blood vessel damage. For example – a study published in The American Journal of Clinical Nutrition showed that regular consumption of products based on white flour and hydrogenated fats significantly increased the risk of type 2 diabetes. Another study found a direct link between a diet rich in "sugar–free" products but with processed ingredients – and an increase in fasting sugar levels, blood pressure, and abdominal fat.What should you pay attention to on the food packaging of sugar–free wafers/cookies? Here are a few ingredients that we do not really want in the food we put into our mouths, especially if we have diabetes or a tendency toward diabetes.1. More white flour instead of the sugar that was removed: Most "sugar–free" cookies and wafers are based on white flour – which is a simple carbohydrate that breaks down rapidly in the body and causes a sharp rise in blood sugar levels. For diabetics, this is an aggravation of the condition – even if the product does not contain added sugar. It must be understood that the moment the manufacturer reduces the sugar from the ingredient list of their product, they must supplement the volume with something else – otherwise the wafers will come out smaller.Oatmeal cookies (credit: SHUTTERSTOCK)So what is the solution?They add more white flour instead of the sugar that is missing from the recipe. Meaning,they reduce white sugar, and in its place, they add white flour for us.What is the result?The product indeed receives a "sugar–free" label, but remains with a terrible nutritional value.2. Low–quality fats = more inflammation and cardiac risk: To improve the texture and taste, these products often contain low–quality vegetable fats (sometimes even hydrogenated palm oil). These fats can worsen inflammation in the body, raise "bad" cholesterol, and contribute to the risk of heart disease and diabetes.3. Calories just like in the original product: Most sugar–free wafers and cookies contain a very similar amount of calories to the version with sugar. This is written for you on the packaging, you can check! No one is hiding this fact. If a difference exists in favor of the "sugar–free" products, it is small, negligible, and not significant at all. When checking per single unit – the difference is negligible, and if one eats more out of the thought that it is "healthier," they get even more calories.Why is white flour almost as bad as sugar? I want to elaborate a bit to explain why it is really not enough for diabetes or health – if they reduced the amount of sugar. That is nice.. but not enough. White flour undergoes a refining process that removes the fiber, the germ, and most of the vitamins and minerals from it. The result: An "empty" carbohydrate that breaks down quickly, raises blood sugar, and does not contribute to satiety.Numerous studies have shown that high consumption of white flour is linked to an increased risk of obesity, diabetes, and heart disease. For example, a study published in the "BMJ" found that substituting whole grains with white flour increases the risk of developing diabetes by 30%. Also from a metabolic standpoint, the consumption of white flour over time is associated with an increase in insulin levels and an increased sensation of hunger a short time after the meal.The "sugar–free" cookies recommended for diabetes and health – if you still must have something sweet, it is preferable to choose something that includes:Whole grains (such as whole–wheat flour or preferably – oatmeal).Quality fats (such as tahini, nuts, natural peanut butter).Sweeteners that are not harmful to the body such as stevia, sucralose, or maltitol.An example of suitable cookies: Oatmeal cookies with tahini, a little cinnamon, and some dried fruit – they are a much better option. Homemade energy balls with nuts, oatmeal, and dates can also satisfy the need for something sweet without causing harm. And if you are having chocolate – sugar–free real dark chocolate (above 85%) is preferable.The message: Even during a diet – it is possible to incorporate sweets – and it is worthwhile to incorporate delicious things that help us persist with the process over time. But.. choose sweets that are also good for the body, and not those that masquerade as "healthy" and cause more harm than good. And always remember that not everything labeled "sugar–free" is truly good for diabetes – or for health.For Dr. Maya Rosman's course: How to improve health and how to lose weight in a sane and logical way, click hereFor Dr. Maya Rosman's newsletter, articles on nutrition and health, advice and tips for improving health, and nice recipes, free of charge, click hereFollow us on Google