In the past, people with diabetes were told that they shouldn't eat sugar. Even the occasional sweet was frowned upon. This advice usually led people to replace sugar with fat, which was less healthy than a normal diet. These days, people with diabetes can still enjoy the occasional sweet treat or foods containing sugar as part of a balanced meal.
Dietary advice regarding sugar is the same for everyone, irrespective of whether or not you have diabetes. Nutritionally you do not need any pure sugar. Your liver produces all the glucose your body needs to be healthy. Cutting down your sugar intake is advisable for two reasons:
1. Sugar gives you "empty calories" because it provides energy but is free from other nutrients.
2. Sugar is bad for your teeth.
Eating too much sugar can lead to weight gain whilst reducing your appetite for more nutritious, healthy foods. Weight control is an important part of managing your diabetes. Sugar is a carbohydrate. You should limit the amount of sugar you eat, particularly between meals; because it can cause rapid rises to your blood glucose level. However, small amounts of sugar within a meal will not affect your blood glucose level. If you are on insulin, the sugary part of your meal should be balanced by a reduction in other carbohydrates or an increase in insulin. Your dietician will be able to give you the best advice about sugar, the effect it has on your diabetes and adjusting your insulin doses accordingly.
Different types of sugar
It is important to check food labelling very carefully. Sugar comes in different forms, so it can be a "hidden" ingredient in our food. Some types of sugar to look out for are:
- sucrose - common table sugar (added to drinks, sweets and cakes)
- fructose (found naturally in fruit)
- lactose (found naturally in milk)
When a product's packaging says "no added sugar" or "unsweetened", it is not necessarily sugar free. It quite often means that no sugar has been added, but it may contain a natural sugar. These products can sometimes have more calories than their alternatives and will still increase your blood glucose. "Sugar free" foods can contain sorbitol, which also eventually transforms into blood glucose.
Does eating too much sugar cause diabetes?
It is a common myth that eating too much sugar causes diabetes. There is no evidence to suggest that this is true. Diabetes has been linked to a combination of genetic and environmental factors (a family history of diabetes and lifestyle). While sweet foods do not cause diabetes, they are high calorie foods, which can lead to weight gain. Being overweight or obese combined with a family history of diabetes, could mean you are more likely to develop it. If you have diabetes or a family history of diabetes, it is advisable to limit your sugar intake whilst enjoying regular exercise for weight control.