What Is The Healthiest Sugar For Diabetics
If you have diabetes, it is best to avoid all forms of sugar when possible. Glucose, fructose, sucrose, and even lactose can all raise blood sugar levels which cause unhealthy blood sugar spikes. However, a study from 1985 published in the journal Nutrition Research, found that one sugar is less damaging to diabetics.
In the study, researchers compared the effects of various sugars on the blood sugar levels of diabetics. The study tested glucose, fructose, lactose, and sucrose. The researchers found that lactose increased blood sugar levels the least. This study suggests that lactose may be the safest form of sugar for diabetics.
What Are Some Other Sweet Options
Monk fruit extract is another alternative that is gaining popularity. But no processed sweetener can beat using fresh whole fruit to sweeten foods.
Another excellent option is date sugar, made of whole dates that are dried and ground. It doesnt provide fewer calories, but date sugar is made of the whole fruit with the fiber still intact.
You can also subtract fiber from total grams of carbohydrates, if you count carbs for meal planning. This will give you net carbs consumed. The more fibrous a food, the lower impact it will have on your blood sugar.
Dry Skin Itching And Skin Infections
High blood sugar levels can increase the risk for dry, itchy skin as well as skin fungal infections , especially in areas of the body with folds of skin, such as the groin, armpits, between fingers and toes, and under the breast. Blood sugar management is important for preventing and managing both of these complications.
Moisturizing regularly, especially after showering, and avoiding hot showers can help relieve itching from dry skin, according to Betul Hatipoglu, MD, Professor of Medicine and Medical Director of the Diabetes & Obesity Center at Case Western Reserve University School of Medicine in Ohio. To prevent fungal infections, keep skin clean and dry.
Over-the-counter creams are available for treating external skin fungal infections, but you may want to first check with your dermatologist or your gynecologist first. Some fungal infections may require prescription antifungal drugs.
Also Check: Does Sugar Get Rid Of Hiccups
Using Sugar Substitutes In Cooking And Baking
Read packages carefully for specific instructions on the best way to substitute the low-calorie sweetener for sugar in recipes. Things to know when using a sugar substitute:
- Baked products may be lighter in color because of the lack of browning effect found in real sugar
- Volume may be lower in cakes, muffins and sweet breads because of the lack of bulking ability in real sugar
- The texture may be altered
- There may be an aftertaste with some of the substitutes
- Cooking time may vary
- Products may not keep as long
If you still have questions, talk to a registered dietitian or refer the American Diabetes Association at diabetes.org.
Is Bread Better Than Cereal For A Diabetic
This is another question that often gets asked and the answer is yes. If you had to choose, a slice of bread over most breakfast cereals would be a better choice any day because most cereals are way too high in sugar.
Of course, not all breakfast cereals are made alike, but generally speaking, bread will contain less carbs, and far less sugar than most common breakfast cereals.
Love Yourself And Love Your Food
Having diabetes should never feel like a reason to punish yourself or love yourself less. Work with your doctor or nutritionist to determine the right number of calories, fats, carbs, and foods that work best for you.
Be mindful of your dietary choices, but dont cross into obsessive counting territory , which can burn anyone out and take the joy out of food.
- Azemati B, et al. . Animal-protein intake is associated with insulin resistance in adventist health study 2 calibration substudy participants. DOI:
Be Smart About Sweets
Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
Reduce your cravings for sweets by slowly reducing the sugar in your diet a little at a time to give your taste buds time to adjust.
Hold the bread if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.
When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.
Recommended Reading: How To Know If You Have Sugar Diabetes
Drink Herbaly Wellness Collection Tea Each Day
I recently discovered Herbaly Teas Wellness Collectionand its like a secret wellness weapon especially if you want to improve your blood sugar and support your immune system. I cold-brew a pitcher, keep it in my refrigerator, and sip it throughout the day.
Its a tasty and refreshing organic herbal blend thats formulated to support healthier blood sugar. The herbs and ingredients in Herbaly Wellness Collection tea may also strengthen your immune system and reduce inflammation. They include:
- Ginger which is rich in antioxidants, vitamins and minerals to naturally enhance the immune system. Theres research that shows some compounds in ginger have antibacterial properties.
- Fennel seeds which contain vitamin C and antioxidants. They also have antimicrobial properties.
- Dandelion root which can help fight inflammation. Some research on compounds in dandelion root suggests it can lower blood sugar levels.
- Sencha a type of green tea which contains powerful antioxidant compounds called catechins. Theyve been shown to reduce inflammation, maintain insulin sensitivity and support healthy blood glucose levels.
- Turmeric root, a source of curcumin. Its the compound with a wide range of superpowers including anti-inflammatory and immune system supporting benefits. Research suggests it may both reduce inflammatory damage caused by high blood sugar and also help to lower glucose levels.
Whole Wheat & Rye Bread And Diabetes
But, when you take the whole grain and grind it into a flour, it changes the way your body digests it. This mainly happens because the bulky fiber component of the grain gets broken down, meaning less digestion for you as a diabetic that means higher blood sugar spikes.
Have you heard of the glycemic index before?
The glycemic index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.
High GI foods rapidly effect blood sugar, while low GI foods have a slow digestion and absorption and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower a food is the better, and the higher it is the faster it affects blood sugar and the worse it is for you as a diabetic.
So now we can look at the GI of both a whole wheat kernel and whole wheat flour as an example. Whole wheat kernels are 30 and whole wheat flour is 71 .
What this really means is that whole wheat bread really isnt that great.
Your best bet when it comes to rye bread is pumpernickel bread its made from whole rye grains and is a low GI of 41-46. But, pumpernickel bread isnt exactly a sandwich type bread, and has its own pungent flavor, too.
Lets check out some more GI levels:
- 100% wheat white bread 85
What Is Medical Nutrition Therapy
Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.
Natural Sweeteners For Diabetics
There are several natural sweeteners that are good for diabetics or anyone looking for a sweetener that does not raise the blood sugar levels.
More healthier sweetener options for diabetics or anyone are making an appearance and are easily available.
I have linked to products that I use and are available from my affiliate partner – if you purchase through these links, I may make a small amount but it will not cost you any more.
3 Natural Sweeteners that do not change the blood sugar levels:
Yes – As long as the recipe is diabetes friendly .
So, be sure to check your intake, know your body and your symptoms.
Also Check: How To Bring Down High Sugar Levels Quickly
What Amount Of Sweetener Is Safe To Eat
As part of the approval process for each non-nutritive sweetener, an Acceptable Daily Intake level is set. The ADI is the estimated amount per kilogram of body weight that a person can consume, on average, every day, over a lifetime without risk. ADIs are set 100 times less than the smallest amount that may cause health concerns, so its extremely difficult for most people to reach the ADI. With these checks, the current levels of intake of artificial sweeteners in the UK are safe, although people with phenylketonuria are advised to avoid sweeteners containing aspartame.
Low Carb Bread Options From Netrition
Netrition is another great online store to purchase low carb goods from. If you live in the US, they have a flat rate shipping cost of $5.99, which is much cheaper than Amazon. They also ship worldwide, just make sure to check the shipping guide.
Another great thing is their prices for items are much cheaper too. For example, remember the Mama Lupes Low Carb Tortillas from Amazon were $11.98?
Well, you can get them from Netrition for just $3.89 per pack!
The MiRico Low Carb Bread is $6.39 per loaf, with 3 g net carbs per serve, so if you buy a few loaves at a time it wont cost anymore in shipping so it makes the cost fairly reasonable. MiRico also have low carb bagels, and low carb tortillas too.
Don’t Miss: What Is The Best Sugar Substitute For Baking
The 21 Best Snack Ideas If You Have Diabetes
Choosing healthy snacks can be difficult when you have diabetes.
The key is to choose snacks that are high in fiber, protein and healthy fats. These nutrients will help keep your blood sugar levels under control.
Its also important to snack on nutrient-dense foods that promote overall health.
This article discusses 21 excellent snacks to eat if you have diabetes.
Hard-boiled eggs are a healthy snack for people with diabetes.
Their protein content really makes them shine. One large hard-boiled egg provides your blood sugar from rising too high after you eat.
In one study , 65 people with type 2 diabetes ate two eggs daily for 12 weeks.
Eggs can help lower calorie intake and lead to weight loss. People with diabetes who lose at least 10% of their body weight may be able to achieve remission from the disease.
You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole.
What Foods And Drinks Should I Limit If I Have Diabetes
Foods and drinks to limit include
- fried foods and other foods high in saturated fat and trans fat
- foods high in salt, also called sodium
- sweets, such as baked goods, candy, and ice cream
- beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks
Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.
If you drink alcohol, drink moderatelyno more than one drink a day if youre a woman or two drinks a day if youre a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you havent eaten in a while. Its best to eat some food when you drink alcohol.
Read Also: How Much Sugar Does Vitamin Water Have
Organic Tofu & Tempeh
Although vegetarians might have a tougher time getting protein in their diet, Anziani recommends organic tofu. Tofus absorbs the flavor of whatever it is cooked with, making it extremely versatile. Another high-protein option is tempeh, a fermented soy protein that can replace animal protein. However, those with a thyroid condition should only consume tofu or tempeh two to three times a week.
Best Diets For People With Diabetes
As the ADA reports, no single diet offers more benefits to a person with diabetes than another.
However, research suggests that low carb diets may be useful. Some people may try this with or in place of medical treatment, according to their doctors guidance.
A low carb diet can help reduce cravings, lower blood sugar levels, and boost energy. It may also help people with diabetes maintain a moderate weight.
Low carb diets also have variations, including:
Don’t Miss: What Are Normal Sugar Levels For Adults
Saccharin Called The Pink Packet
Also in a liquid form, it has been used for more than 100 years. The studies in the 1970s that linked saccharin to bladder cancer were dismissed by the FDA as they were not relevant to humans. Saccharin is heat stable and a good choice for use in cooking, baking and canning/preserving.
Brand names include Sweet N Low®, Sweet Twin® and Sugar Twin®
The Blood Sugar Level Regulation Mechanism
When you eat rice, bread, or any other typical food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body.
When glucose enters the bloodstream, insulin facilitates its uptake into the body’s cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.
Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.
What is BMI?
What is a healthy blood sugar level
- Fasting blood sugar level 99mg/dL
- Postprandial blood sugar level 7.8mmol/L
Don’t Miss: Can Sugar Make Your Feet Swell
How Do The Foods I Eat Affect My Blood Sugar Levels
The sugar in your blood comes from certain foods called carbohydrates, or “carbs.” Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood sugar level will be.
Whether you have type 1 or type 2 diabetes, making the right food choices is an important way to keep your blood sugar at a healthy level. When you control your blood sugar, you lower your chance of having serious health problems from diabetes, such as vision loss and heart problems.
And if you have prediabetes or are at risk for diabetes, eating foods that keep your blood sugar levels healthy may help prevent type 2 diabetes later on.
Artificial Sugar Lowers Insulin Sensitivity
A 2012 study published in PLOS One found that exposure to aspartame over time changes blood glucose parameters which damages spatial learning and memory in animal testing. The insulin sensitivity of the mice was also severely decreased. To combat type 2 diabetes, you need to become more sensitive to insulin- not less. These mice also had faster weight gain- likely due to the increases resistance to insulin and leptin. The mice also had higher resting blood glucose levels, which is another danger to diabetics. In fact, the blood glucose levels of mice fed artificial sugar was 120.2 percent higher than the control mice.
Don’t Miss: Is 500 Sugar Level High
Sugar Substitutes That Are Not Blood Sugar Friendly
Lets start with honey because, lets face it, its sugar in liquid form .
Its delicious, but a 2015 study in the Journal of Nutrition found that when subjects were given honey, cane sugar, or high-fructose corn syrup, they saw no notable difference in blood sugar increase.
The only benefit of honey over regular table sugar from a blood sugar perspective is that honey is slightly sweeter so you can use a little bit less of it and achieve the same sweetness. But that still doesnt make it a good option for people with diabetes!
I think that the corporate marketing machine has been very clever when declaring agave nectar is a health food, for as Dr. Jonny Bowden points out..Its basically high-fructose corn syrup masquerading as healthy food.
Agave nectar may have a lower glycemic index than sugar or honey, but its still up to 90 percent liquid fructose.
At the end of the day, sugar is sugar. Honey or agave nectar may be slightly better for you than pure white sugar from an overall nutrition perspective, but dont get tricked into thinking that they are blood sugar-friendly alternatives.