Diabetes is a health problem caused by high peaks of sugar in the blood, which the body cannot control on its own. These peaks of glucose or blood sugar are caused by a number of reasons, of which ingestion of sugars is just one. According to the Peace Health Organization, reducing sugar in the diet can help improve your overall quality of life and increase your overall health, whether you are diabetic or not.
Step 1
Learn to read food labels on everything from canned soups to sauces to dairy products. Sugar can be found in products under many different names, such as corn syrup, maltose, molasses, sucrose, glucose, dextrose and galactose. While fructose and lactose are natural sugars present in fruits and dairy products, they also affect your blood sugar, so look for their presence in the ingredients list of a product. Avoid products that contain any of these forms of sugar, and instead look for different brands that are sugar-free. This is often clearly marked on the front label.
Step 2
Stop drinking sodas, sports drinks and powdered mixes such as cocoa or iced tea, unless you can confirm that they contain no sugar at all. Diet sodas are not the healthiest options, but they contain only artificial sweeteners, making them acceptable if you have diabetes. Alternatively, make your own tea or drinks at home so that you can avoid the sugar content.
Step 3
Stay clear of "natural" sugars as well. Honey, brown sugar and rice sugar are somewhat healthier than white sugar, but they cause the same peak effect on glucose, so they're also not appropriate for people with diabetes. If you're trying to avoid sugar, you should eliminate those forms of sugar from your diet as well.
Step 4
Buy desserts only if they've been made especially for people with diabetes. They should be free of sugars and sweetened only with artificial sweeteners such as Stevia, which don't affect blood glucose. If you're trying to lose weight, however, read labels, as sugar-free products are sometimes high in calories or fat to make up for the lack of flavor.
