Diabetes nutrition tips: sugar and sugar substitutes
Published 2 Aug 2017 • By Léa Blaszczynski
Hello Elisa, in the first part of our interview, you gave us a lot of information on diabetes and nutrition. But there is another topic that we have not yet discussed: sugar. Is it better to consume sugar or sugar substitutes when suffering with diabetes?
It is important to limit the consumption of sugar, no matter if you are suffering with diabetes or not. This nutrient should not be consumed daily, but only occasionally. In this case, we can turn to real sugar, preferably to cane sugar, little refined, like Rapadura or Muscovada sugar that we can find in the exotic food section of supermarkets or in an organic store. It is highly flavoured, so you don’t have to add a lot to get the taste of it. Coconut sugar can also be used occasionally for baking pastry, as its glycemic index is lower than that of cane sugar.
When you add sugar to a drink, a dairy product or a dessert, you should tell yourself that you do this to reduce acidity or bitterness, not to make it sweet. Following this logic, you should only add one or two pinches of sugar to change the taste that you don’t like. When baking home pastries, divide the quantity of sugar in two, whenever you can.
Note that sugar has no utility for human’s health.
What is your opinion on sugar substitutes?
Since the existence of sugar substitutes, the number of people with diabetes hasn’t stopped to grow, so « no comments ».
There are natural sweeteners, but their taste is often unpleasant.
Another solution can be to use a little bit of cinnamon, vanilla or orange blossom, to flavour your coffee, tea or dessert.
What foods contain « hidden sugars »?
Ready meals and most of the processed foods:
- Ham and delis, breaded fish
- Sauces
- Canned or frozen veggies, soups
- Flavoured drinks
Thank you for all this information on sugar and substitutes that you’ve shared with us. The topic of our next interview will be diabetes and obesity.
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10 comments
Years ago, I gave up sugar in tea and coffee for 40 days of Lent. I had always said that if I have to give up sugar in tea and coffee, i will give up drinking tea and coffee. The first cup of tea I tasted after the Lent was over, tasted yucky with sugar. I could not tolerate sugar in tea or coffee, and from that day on, I never have sugar nor substitute in my beverages. I can not tolerate milk chocolates and only stick to dark chocolate with 80 to 85% cocoa. I eat healthy, limit red meat, have plenty of fish, avoid high fat content food and also use herbs and spices in my cooking instead of salt. I don't drink alcohol and my food contains lots of fruits and vegetables nuts and seeds.
@robjmckinney @Tigger.co.uk @Aayawa @mjteddy @SionedGoch @nineteen_gale
Thanks to everyone for your responses. It seems like awareness of the dangers of overconsuming refined sugar is really growing.
What tips would you give to someone who wants to cut back their sugar consumption? From what other members are saying, the cravings can be quite intense for some people!
Michael
if someone is craving sugar then either go cold turkey, reduce the sugar gradually or use an artificial sweetener (Stevia?).
"Cravings" begins to sound like addiction so I would research safe ways to cure addiction. Sugar addiction may be less damaging than Heroin, in the short term, but will need similar techniques.
I started with tea and coffee then stopped as much sugar as I can.
Yes, I too started with tea and coffee without sugar. After a while, I could not stand tea, coffee with sugar. i did not even use artificial sweeteners such as Stavia or Truvia. My husband uses Truvia. It seems better and less intensely sweet than Stavia. Adding cinnamon instead of sugar makes the taste more bearable and is healthy too. Small amount of honey is healthier than sugar. In puddings such as Rice pudding, Semolina etc, adding ground spices such as cloves, cinnamon and Cardamom gives wonderful flavor
Regret I like a piece of cake occasionally, biscuits and more knowing that sugar is put in just about all foods!
Sugar was never available in Zimbabwe and ran short in South Africa; we had to drink tea and coffee without it! Now I cannot handle sugar in either! Milk also went short so we got used to drinking black tea and coffee, which I still drink. When one hasn't got one has to get used to not having it.
Coke, Fanta and most cool drinks are filled with sugar but if they weren't, then people would still drink them without or not at all.
I'd be quite happy if sugar was cut out totally as i don't really miss it.
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