Doctors once thought sweet treats were completely off-limits for people with diabetes.
However, recent research has shown that if you plan for it, small amounts of sugar can be part of a healthy diabetes diet.
What's more, an increasing array of sugar substitutes can make foods and drinks taste like they're made with the real thing. So there are more ways than ever to satisfy your sugar cravings.
Be Smart With Sugar
Sometimes only the real deal will do — particularly on special occasions. So go ahead and indulge, but do it with care. Put a small portion of a sugary item on your plate, but only as a substitute for other carbohydrate-containing foods.
For instance, if you want a small slice of cake, have one — but skip the side dish of potatoes. Choosing sweets naturally lower in sugar, such as fruit or dark chocolate with a high percentage of cocoa, can reduce the impact on your carb count.
Sugar sometimes goes by other names —and shows up in surprising places, such as yogurt and bread. Check food labels for sweeteners that contain calories and carbs that must be figured into your meal plan, including:
- Honey
- Molasses
- Fructose and high-fructose corn syrup
- Maple syrup
- Turbinado
- Brown rice syrup
Consider the Alternatives
Artificial sweeteners can satisfy your sweet tooth with less of an effect on blood glucose levels. Many food companies use them to make diet sodas, baked goods, gum and light yogurt, among other products. You can also buy them to use in recipes or on your table.
Sugar substitutes that have little to no effect on your blood glucose include:
- Acesulfame potassium
- Aspartame
- Neotame
- Saccharin
- Sucralose
- Stevia
These sweeteners are much sweeter than sugar. They don't add extra calories or carbs — but you still have to consider the calories and carbs that a food's other ingredients supply when fitting it into your meal plan.
Another type of artificial sweetener found in some products is called sugar alcohol. Sorbitol, xylitol and maltitol are examples of sugar alcohols. They affect your blood glucose, but not as much as sugar. To fit them into your diet, check to see if a food contains at least five grams of sugar alcohols. If so, subtract half the amount of sugar alcohols from the grams of carbohydrates, and use that total to count carbs in your meal plan.
Good Neighbor Pharmacy Health Connection, November 2013
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