Managing diabetes through diet is challenging, but it can be done. Because modern diets are loaded with processed, refined foods, it is a chore to find natural foods not tainted with preservatives and chemicals that strip them of their beneficial qualities. Nevertheless, it is paramount that diabetics control blood sugar levels by modifying sugar intake. Low-carb diets offer diabetics a shot at stabilizing blood sugar and leading a higher quality of life.
Step 1
Read labels. Food manufacturers have become proficient at cloaking their actual sugar content with certain words. Avoid foods that include the following on their labels: brown sugar, brown syrup, glucose, cane juice, corn sweetener, fructose, fruit juice concentrate, corn syrup, maltose, honey, high fructose corn syrup, sucrose or fruit syrups. Refined sugars, especially those found in fruit juices, impact blood sugar levels immediately. They are said to have a high glycemic index ranking. Avoid them. Understand portion sizes as well. A product can claim to have low sugar content per serving, yet there could be multiple servings in the package because the portion size is so low.
Step 2
Replace table sugar with sweeteners. Alternatives that do not cause a drastic spike in blood sugars include sucralose (Splenda), stevia, aspartame (Nutrasweet, Equal) or saccharin (Sweet' n Low). Use only small quantities as these alternatives are all many times sweeter than sugar. Be aware that the FDA allows manufacturers to label their products as having "no carbs" if the actual carbohydrate content is less than 1 gram per serving.
Step 3
Look for items that contain sugar alcohols, which occur naturally in many foods such as carrots, pineapples, olives and sweet potatoes (mannitol). They are found in many fruits and vegetables, including mushrooms and corncobs (sorbitol and xylitol). Benefits include containing about one-third of the calories of regular sugar, and sugar alcohols are absorbed very slowly by the body, reducing impact on blood sugar. Consume no more than 25 grams per day of sugar alcohols, as consumption greater than this can cause gas and cramping.
Step 4
Avoid any and all products that contain high-fructose corn syrup. This is non-negotiable for diabetes management because the consequences can be volatile. Besides elevating blood sugar levels quickly, high-fructose corn syrup increases appetite, boosts body fat and weight, brings about insulin resistance and leads to high blood pressure. Be cognizant of this ingredient when reading labels.
Tips and Warnings
- Increase fiber intake, which helps regulate blood sugar levels.
- Saccharin, which was associated with causing cancer in lab rats, was on the FDA's list of carcinogenic products. However, it was removed in 2000 due to lack of evidence that it causes cancer in humans.
References
- "Fructose, Weight Gain and the Insulin Resistance Syndrome"; S.S. Elliot; N.L. Keim et al; American Journal of Clinical Nutrition, Issue 76(5), pages 911-922; 2002
- "Atkins Diabetes Revolution"; Mary Vernon and Jacqueline Eberstein; 2004
