The difference between "sugar free" and "sugar added" revealed

SOURCE ~American Diabetes Wholesale

Sugar free items or no sugar added items remove the processed sugar (sugar, corn syrup, brown rice syrup, molasses, etc.) and replace it will a slower digesting carbohydrate known as “sugar alcohol”. Some familiar names of sugar alcohols are sorbitol, xylitol, mannitol and lactitol. 

Most of them end in “ol” just like alcohol. These sugar alcohols will still have an impact on your blood sugar, however, because they digest more slowly you may see less of a spike. The “regular” cookie has sugar and flour, etc. and the sugar free cookie will have sugar alcohol, flour, etc. Sugar alcohol is not as sweet as sugar, therefore, artificial sweeteners are used to enhance the sweetness.

It’s important to remember that there is an affect on your glucose levels from these foods so please discourage yourself from overeating them. Many of us forget that “free” may not mean “free of everything”! There are still calories (and the majority of us do not need the encouragement to eat more. 

“No sugar added” foods just means the sugar is replaced with sugar alcohol but the product contains a natural sugar (fruit sugar or fructose or milk sugar or lactose) so it cannot be called sugar free. When you shop for cookies, candy or ice cream that is “sugar free or no sugar added” please be careful to read the label and look at the total carbohydrates. Then remind yourself that it still turns into sugar and not to overeat! If you are not convinced of it’s affect on your glucose levels, then simply check your blood sugar before and 2 hours after your meal. 

Do this with the “real” cookie and the “sugar free” cookie. Notice the difference and make your informed decision. Diabetes is a very individualized disease which is why testing blood glucose levels is encouraged. You may find that you like the taste of regular jam as opposed to sugar free jam – so you can use 1 teaspoon instead of 1 tablespoon of it. However, if you like adding a bit more jam to your food then you may benefit from using the sugar free jam since there are fewer total carbohydrates in it. You have choices. Make the right one for you.

DIET TIPS! Diabetes

Among the tests carried out in a recent medical outreach in Abuja by my organization were blood glucose tests.

In a certain organization (name withheld) 70% of staff examined were aged 35 or less and 46% of staff whose fasting blood sugar levels were tested had high results, while 54% had normal result findings.

Worrisome! Don’t you think?

Although this one-time finding may not pronounce the participants (46%) as diabetic, but it is a very strong hint on the fact that diabetes is on the rise. It is now common to find a person living with diabetes in at least every two families; obesity has become a common sight in our society so diabetes and other chronic diseases thrive. 

If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

Eating right for diabetes comes down to three things:  

• What you eat. Your diet makes a huge difference! You should eat mostly plant foods, cut back on refined carbohydrates and sugary drinks, and choose healthy fats over unhealthy fats. Focus on whole grain carbohydrates since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. Whole grain carbohydrates include oat meal, whole wheat bread, brown rice, whole wheat pasta etc.

• When you eat. Keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant. Therefore, establish regular eating habits. Your body is better able to regulate blood sugar levels and your weight when you maintain a regular meal schedule. The following tips will help you,

-Do not skip breakfast

- Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.

- Listen to your body and know when you’ve had enough to eat.

How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes. The key is to eat a balanced diet. Make 50% of the meal in your plate vegetables and then the remaining 50% protein and carbohydrate Start your meals with vegetables, which will help fill you up and give you lots of nutrients.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!