People suffering from diabetes don’t need to remove sugar from their diet altogether, experts say. You probably know that diabetes occurs when the body struggles to manage blood sugar — or glucose — adequately, but that doesn’t mean it becomes a forbidden element.
The following text is based on information by Diabetes UK, a major British charity focusing on diabetes, its prevention and treatment. It does not, however, constitute any form of medical advice, so you should not rely on it as a substitute for actual diagnosis or guidance by your doctor. Talk to your healthcare provider if you suspect you may be suffering from diabetes or already received a diagnosis and think your treatment needs adjusting. Consult with them before making any major changes to your diet, and never assume your self-worth is based on what you eat or how your body looks.
As Diabetes UK explains, pointing at sugar as the single culprit of diabetes is inaccurate or complicated at best, as it depends on many other factors. There are two types of diabetes, and we know for certain that type 1 is not caused by sugar. Whatever the reason, still to be unearthed, you may find relief in knowing nothing in your lifestyle causes this condition. Type 1 occurs when your body destroys the cells in your pancreas in charge of insulin production. So no, sugar is not to blame here.
Things get more complicated with type 2, though. While not a direct cause, being overweight puts you at risk of developing this type, so sugar may play a role since sugary foods are usually very heavy in calories and can make you gain weight. At any rate, it is unlikely that sugar is the only driving force behind diabetes type 2. Nevertheless, sugary sweetened drinks are linked to this condition aside from the impact on weight, Diabetes UK notes.
How much sugar should most people get?
Sugary foods are not something you should banish entirely from your diet. In fact, people who suffer from diabetes rely on them in some situations to prevent hypoglycaemia, where you don’t have enough blood sugar. Occasional treats are fine in the context of a balanced and healthy diet, experts say. Moderation is key, as too much sugar can lead to health problems. Per this source, adults should get a maximum of 30g of sugar a day. For reference, this equals seven teaspoons. That may seem a lot, but keep in mind that many of the processed foods we eat contain sugars. A tablespoon of ketchup roughly contains a teaspoon of sugar, for instance.
Sugar is also naturally present in many healthy foods, like fruit and veg, so strictly avoiding it altogether is as unattainable as undesirable, experts say. You don’t have to avoid sugar, but make sure that its sources are healthy instead, and enjoy that occasional treat depending on your condition. To safely reduce your sugar intake, Diabetes UK lists some strategies.
How to reduce your sugar intake if you need to
For instance, if you are trying to meet your 5 a day goal, know that you can eat fruit and veg in many ways, but not all of them contain the same amount of sugar. This can be counter-intuitive, but the fact is that smoothies are higher in sugars, because juicing and blending release more of this nutrient. Eating whole pieces of fruits is therefore preferred.
Added sugars and free sugars should be limited, so it is advised to replace chocolates, sweets and biscuits for healthier snacks, at least on a regular basis and following medical guidance. Diabetes UK suggests alternatives like natural yogurt topped with fruit or nuts.
Of course, sugar is in way more foods than just sweets. Pasta sauces, ketchup or baked beans can also be high in added sugars. You can cook yourself from scratch to be in control of what goes in, and opting for alternative sweeteners. For beverages, you can still enjoy flavour by choosing mint or lemon options instead of the usual sugary drinks, which work for “sugar lows”.
Nutrition labels are a great resource, but the charity warns against misleading terms. Some “low-fat” foods might be higher in sugar, for example. And while many products don’t mention the word, they will list others like fructose, glucose, dextrose, fructose, glucose syrup, corn and maize syrup or honey, among others. They all mean sugar has been added, even if manufacturers don’t use the actual term.
