Sugar is intimately associated with diabetes. Even the original name for the disease — diabetes mellitus — means “sugar diabetes.” Phrases like “she has the sugar,” “he has sugar sickness” or “they have sugar trouble” are still used to describe this chronic disease in some places. Then, of course, there’s the routine checking of blood sugar levels for those of us who have diabetes.
It’s no wonder people assume that too much sugar causes diabetes and, consequently, that sweets are strictly forbidden for people who already have the disease. I even suspect some people with diabetes refuse to consult with a registered dietitian nutritionist like me simply because they think the sugarless, pleasure-less “diabetes diet” constitutes cruel and unusual punishment.
Of course, all of this is wrong.
[See: 10 Myths About Diabetes.]
First, too much sugar does not “cause” diabetes. Type 2 diabetes has a varied and complicated set of risk factors, including diet, weight and body composition. The risks for Type 1 diabetes (formerly called “juvenile” or “insulin-dependent” diabetes) seem unrelated to diet.
Second, there is no “diabetes diet.” People with diabetes can enjoy a wide range of foods to suit whatever their tastes — if they practice moderation with some food groups and manage their intake of carbohydrates.
Third, sugar is not “forbidden.” Sweets have important emotional and cultural benefits in our society, and sugar is a carbohydrate that may be included as part of a healthy, diabetes-friendly diet.
[See: 6 Darn Good Reasons to Eat Sugar and Not Apologize for It.]
Here’s how:
1. Understand carbohydrate nutrition.
Carbohydrates are the sugar, starch and fiber components of foods, and have the most pronounced effect on blood sugar levels. They are, therefore, important to diabetes management. Carbohydrates are found in fruits, beans and lentils, grains, starchy vegetables, milk and yogurt, and sweets. Most carbohydrate-containing foods (those not filed under “sweets”) also provide important nutrients, antioxidants, vitamins and minerals, which makes these foods important to general health. Their nutritional value “justifies” the elevating effect on blood sugar for people with diabetes. Sugar, meanwhile, does not offer a justifiable nutritional “deal.”
2. Know portion sizes.
Sugar itself isn’t worth eating for nutrition’s sake because the carbohydrate is so concentrated — and doesn’t offer any nutritional value. Only 1 tablespoon of sugar (or syrup or honey) has approximately the same carbohydrate content (so, the same blood sugar raising capacity) as 1 1/4 cup of strawberries, which also offers vitamin C, fiber, manganese and antioxidants. Likewise, a tablespoon of sugar has about the same carb content as 1 cup of acorn squash, which also provides vitamins A and C, potassium and magnesium. A tablespoon of sugar also equals the carb content of a half-cup of lentils, which gives you fiber, folate, iron and phosphorus too. Meanwhile, it takes a full 3 cups of raw, non-starchy vegetables (think broccoli, carrots, summer squash, asparagus and cucumber) to reach the amount of carbs in a measly tablespoon of sugar.
3. Minimize added sugars.
Make sure that eating sugar is a special experience not only by saving your sweets for truly special occasions, but also by minimizing foods that are loaded with added sugar but don’t have that “special experience” vibe. Foods like salad dressings, ketchup, sports drinks, sugary cereals and flavored yogurt aren’t worth the hit to your health the way a rich slice of chocolate cake on your anniversary is. New food labeling guidelines dictate that food manufacturers put “added sugar” on nutritional labels next year — for now, watch out for sugar, syrup, corn sweetener, honey and molasses to make better choices.
4. Question other sweeteners.
Honey, agave and other syrups and nectars are all the rage as sweeteners, but their carbohydrate loads are essentially the same as sugar. It’s OK to have them instead of plain old cane sugar, but that “moderation” thing still applies.
[See: Healthy Holiday Desserts and Snacks.]
5. Consider low-calorie sweeteners.
Unlike honey, agave, sugar and syrups, low-calorie sweeteners add negligible calories and carbohydrates for the same level of sweetness. These sweeteners do not affect blood sugar levels and are a great way for people with diabetes to add sweetness to their diets. Independent health authorities, including the American Diabetes Association and Academy of Nutrition and Dietetics, deem low-calorie sweeteners safe and beneficial for people with diabetes. These sweeteners can act as sugar substitutes in virtually every way, including baked into that special anniversary cake.
More from U.S. News
Got Diabetes? Why You Must Protect Your Feet
6 Tips to Keep Diabetics Out of the Hospital
4 Foods Besides Brown Rice That Help Prevent or Manage Type 2 Diabetes
How Much Sugar Can You Eat If You Have Diabetes? originally appeared on usnews.com
