Reducing sugar intake not only lowers your risk oftype 2 diabetesbut other health problems as well.
Fruits, vegetables, grains, and dairy products all contain natural sugars.
Adding sugar to food during manufacturing increases unnecessarycaloriesandcarbohydratesin your diet, which can lead to health problems.
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Sucrose vs.
Sucralose
Dont confusesucralosewith sucrose.Sucrose is table sugar.
Sucralose is an artificial sweetener sold underSplenda, Zerocal, and many others.
Because of this, some food manufacturers cut down the name to “corn syrup” on labels.
Some research links large amounts of HFCS to fatty liver disease.
Molasses
The sugar in molasses is no different from sugar in any other source.
Honey
Honeycontains some beneficial nutrients but in trace amounts that are unlikely to favorably impact your health.
Honey also has more calories than sugar.
It may be better in some ways but not in others.
Agave nectar is mostly fructose, which is linked to several health problems.
It tastes sweeter than table sugar, which makes it popular with food manufacturers.
Your body treats invert sugar like any form of glucose and fructose.
Sugar Alcohols
Sugar alcohols(polyols) are common in products like sugar-free gums and candies.
Swap sugary cereal for whole-grain varieties with no or very little added sugar.
Opt for whole grain toast with an egg and avocado, or make a fresh fruit smoothie.
Eliminating them can go a long way toward reducing your sugar intake.
Instead, try water, unsweetened tea or coffee, 100% juices, sparkling water, or seltzer.
Many sodas and energy/sports drinks have no-sugar versions.
But that doesnt mean you better give them up entirely.
Instead of the full-sugar versions, try your favorite recipes with alternative ingredients.
Popular sugar substitutes include applesauce, grated fruits or vegetables, dried fruit, or ground nuts.
You may also be able to use less sugar without adding other ingredients.
Some artificial sweeteners (such asaspartameand saccharin) dont work well for baking.
But Stevia (a natural no-calorie sweetener) and Splenda may work well in many recipes.
Splenda and Blood Sugar
Research is divided on whether sucralose is helpful or harmful in blood-sugar regulation.
If you have diabetes, check your blood sugars after consuming sucralose until you know how it affects you.
you could buy reduced sugar or sugar-free versions of many products.
There is still plenty of sugar, but dark chocolate is the best choice for an occasional treat.
A bonus is that its so rich, you may be less likely to overeat it.
Try Natural Non-Sugar Sweeteners
You have several choices for sweeteners that dont contain sugar at all.
A Word From Verywell
Reducing sugar intake isnt easy.
Your healthcare provider or a nutritionist may be valuable resources, especially if youre struggling.
Frequently Asked Questions
Yes, you’re able to eat sugar when you have diabetes.
But you may need to eat less of it and consider substitutions to stick to a diabetic diet.
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