According to the American Diabetes Association, 8 percent of Americans have diabetes. For most people with diabetes, the first line of defense against diabetes complications is a diabetic diet. The cornerstone of a diabetic diet is limiting carbohydrate intake, especially sugar. For many diabetics, this means tossing some of their favorite foods like candy, chocolate and soda into the trash. Fortunately, there are a number of ways to follow your diabetic diet and still satisfy your sweet tooth.
Sugar Intake
One of the most challenging aspects of a diabetic diet is avoiding sugar in a sugar-coated nation. As of 2010, the average person consumes up to 22 teaspoons or 355 calories of sugar daily, according to the American Heart Association. Soda, juice and other sweetened beverages largely account for the increase in sugar intake. However, you shouldn't feel guilty about your love of sweets. According to a 2008 article in the U.K. newspaper "The Independent," instinct plays a part in your love of sweet things---it's a physiological trick to save you from the effects of poisonous plants and berries, which typically have a bitter taste.
Sugar-Free Foods
One of the simplest, and most popular ways, to stimulate your taste buds without sugar is by eating sugar-free foods that use artificial sweeteners. You can satisfy your sweet tooth with some of your favorite foods like brownies, cakes and candy, by choosing sugar-free alternatives. Read the nutrition facts label to ensure that the food is in fact sugar-free.
Sugar Alcohols
Sugar alcohols are chemically modified sugar molecules that are not completely absorbed by the body. Although found naturally in certain foods, they are commonly used as a sweetening agent, according to the Yale-New Haven Hospital website. However, unlike non-nutritive sweeteners, which are calorie-free, sugar alcohols contain some calories, although around half the amount of real sugar. The Yale-New Haven Hospital website explains that, because sugar alcohols are slowly absorbed, they don't require insulin to be processed in the body, which is an important consideration for those with diabetes.
Stevia
Diabetics who are concerned about the potential side effects from artificial sweeteners may turn to "natural" sugar substitutes, such as the herb stevia. In 2008, "The New York Times" reported that the Food and Drug Administration added stevia to its "generally regarded as safe" list of foods. However, like artificial sweeteners, there is uncertainty over the long-term safety of stevia, according to the Center for Science in the Public Interest, adding that stevia lacks research proving that it's safe to consume.
Considerations
There's some concern among health care professionals about a heavy intake of sugar substitutes in diabetics, especially when it comes to weight control. "CBS News" reports that for every can of diet soda consumed per day, obesity risk increases by 41 percent. Also, the Center for Science in the Public Interest suggests that the FDA should look into the safety of aspartame, which was tied to cancer risk in a study on rats published in the June 2007 issue of "Environmental Health Perspectives."
References
- Diabetes: Diabetes Statistics
- Basil and Spice: High Sugar Intake a Health Risk Factor
- CSPI: Stevia: Not Ready for Prime Time
- "The New York Times"; FDA Approves Two New Sweeteners; The Associated Press; December 18, 2008
- Yale-New Haven Hospital: Sugar Alcohols
- "CBS News": Diet Soda Drinkers Gain Weight
