For diabetics, the worst sugars are added sugars, especially fructose (in high-fructose corn syrup, table sugar), found in sugary drinks, sweets, and processed foods, as they rapidly spike blood sugar, increase liver fat, inflammation, and insulin resistance, leading to poor glycemic control and weight gain, making whole foods with natural sugars (like fruit) a better choice due to fiber.
Sweeteners Diabetics Should Avoid
Fructose (compared to the sucrose in table sugar) can cause the body to produce less insulin and put more strain on the liver as it breaks down the sugars.
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Artificial sweeteners.
Some sugar substitutes contain few or no calories and don't affect your blood sugar. These include sucralose, aspartame, saccharin, stevia and monk fruit extract.
10 Breakfasts to Help with Glycemic Control
The worst foods for diabetics include:
Berries. Berries are a great option for a diabetes meal plan, packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet can be a great option to satisfy your sweet tooth without added sugar.
Sugar alcohols are different from other artificial sweeteners because they can raise blood sugar. For some people, they also may cause diarrhea. Examples of sugar alcohols include mannitol, sorbitol and xylitol.
Moderation is Key
While maple syrup may offer some benefits over refined sugar, it's crucial to remember that it is still a concentrated source of sugar and should be consumed in moderation, especially by people with diabetes.
No, brown sugar is not a better option for people with diabetes. Like white sugar, it can cause rapid spikes in blood glucose levels and should be limited in the diet.
While all added sugars should be limited, natural options like honey, date sugar, and coconut sugar provide more nutrients and benefits than refined table sugar.
But research suggests some low-GI sweeteners — like xylitol and aspartame — may increase the risk for heart disease and strokes. The best sweeteners for people with diabetes are natural sweeteners with low or zero glycemic index — like stevia, monk fruit, and allulose.
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
While it may seem hard at first, lowering the amount of sugar in your diet can help you manage your blood glucose levels, may prevent high blood glucose levels, and can help with your overall wellbeing. Small changes can make a big difference in your diabetes management.
Canderel® is suitable for people with diabetes as part of a balanced diet since the sweeteners used do not raise blood glucose levels like sugar does. As with other low calorie sweetener products, Canderel® does contain a small amount of carbohydrate per serving to provide volume for a consumer friendly dose.
Here's what you can swap sugar for if you are worried about your glucose levels spiking.
Strawberries and raspberries.
As sweet as they taste, strawberries contain the lowest amount of sugar per serving. Research shows they help the body better use insulin, lowering the amount needed to manage your blood sugar after a meal. Raspberries are also loaded with fiber and low in sugar.
What kinds of cheeses should diabetics avoid? Unless you really love them, processed cheese like American cheese and those that are low fat are best to consider off-limits. Processed cheese often has a variety of additives that can impact the carbohydrate, fat, protein and sodium content in unpredictable ways.
You cut out sugar for just two weeks, here is what you will notice. Your face would look less puffy as insulin driven water retention decreases. Your belly would feel flatter as insulin levels fall often before the scale moves. Your liver sugar load will drop which is critical for fatty liver.
Low glycemic fruits like berries, green apples, and citrus fruits are excellent natural options to help satisfy a sugar craving! The fruits are naturally sweet while also providing your body with fiber and nutrients.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
If your blood sugar is low, follow the 15-15 rule: Have 15 grams of carbs, then wait 15 minutes. Check your blood sugar again. If it's still less than 70 mg/dL, repeat this process.