Sugar is a form of carbohydrate found naturally in foods, such as sugar beets, and added to desserts and other foods to enhance taste, according to the American Diabetes Association. While sugar itself is not necessarily cause for concern, eating too much of it can cause your blood glucose levels to spike, which is especially harmful for those who have diabetes. Your physician may recommend reducing or eliminating sugar in your diet.
Types
When consuming a sugar-free diet, you should carefully read food labels for added sweeteners, including sucrose, honey, brown sugar, molasses, fructose, maple syrup, cane sugar, agave nectar and confectioners sugar, according to the American Diabetes Association. These sweeteners are added to a variety of foods, including cereals, cookies, cakes, pies and other products.
Nutrition Label
The Nutrition Facts Label contains listings of total carbohydrates---which includes sugars---and a sugar listing itself, according to the American Diabetes Association. The included sugars measure both naturally occurring sugars and added sugars, which can help you avoid all sugars. However, manufacturers are not required to list the amount of sugar alcohols found in foods. To avoid these sugars, read the ingredients listing for foods that end in "ol." These include maltitol or sorbitol.
Foods to Eat
A sugar-free diet can feature a variety of no-sugar fruits, vegetables, nuts, seeds and other foods, according to Diet TV. Meals can consist of protein sources such as fish, lean meats, poultry and/or shellfish. Sides include beans, berries, avocado, notes, potatoes, rice, vegetables and whole grains. Read labels carefully to ensure no sugar has been added to the foods. Examples of snack foods you can eat include cheese, deli meats, salsa, hummus, eggs, dried fruit, nuts, seeds, popcorn, wheat-free tortilla chips, vegetables and no-sugar added yogurt.
Substitutions
When you are consuming a sugar-free diet, you can utilize sugar substitutes in order to avoid sugars. Examples include diet soda, sugar-free popsicles or sugar-free hot cocoa, according to the National Diabetes Information Clearinghouse. Remember that foods labeled "low-sugar" may still contain sugars and should be avoided on a sugar-free diet.
Hidden Sugars
You may be surprised to learn that some foods contain hidden sugars, according to CBS News. Examples of these foods include ketchup, crackers and peanut butter. Read the food labels carefully for high fructose corn syrup, which can be a sign your food contains added sugars. Protein bars also can contain added sugars in order to improve their taste.
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