There is no recommendation for how much sugar a person with Type 2 diabetes should eat. As a form of carbohydrate, sugar counts as part of your recommended carbohydrate intake. Carbohydrate, which also includes starch and fiber, is the nutrient that has the biggest effect on blood sugar levels. Carbohydrate is the body's preferred energy source, especially for the brain. Food groups that contain carbohydrates also provide essential vitamins, minerals and fiber. A registered dietitian can work with you to determine an appropriate amount of carbohydrate, based on your body weight, activity level and preferences. A good starting point is 45 to 60 g carbohydrates or three to four servings of carbohydrates at meals.
About Sugar
Sugar is present naturally in foods such as fruit, milk and yogurt, honey and molasses. It is also added to foods such as beverages, baked goods, desserts, candy and condiments. Corn syrup, high fructose corn syrup, fructose, and sucrose, or white table sugar, are commonly used added sugars. All forms of sugar -- natural or processed -- are broken down in the stomach and absorbed into the bloodstream, thus raising blood sugar levels. One teaspoon of sugar contains 4 g of carbohydrate and 16 calories.
Fruit
Fruits naturally contain the sugar fructose. A serving of fruit, based on the American Diabetes Association's Exchange Lists for Meal Planning, provides 15 g total carbohydrate, primarily as fructose. Examples include one medium fresh fruit, 1 cup fresh fruit, ½ cup canned or frozen fruit or juice, and 2 tbsp. to ¼ cup of dried fruit. Choose fruits without added sugar. Fruits provide vitamin C, folate, potassium and fiber, as well as other vitamins, minerals and phytochemicals. Aim for at least three servings of fruit daily, counted into your meal plan.
Milk
Milk and other dairy products contain the sugar lactose. One cup of milk or 6 oz. of plain nonfat yogurt or nonfat light yogurt without added sugar contains about 12 g of carbohydrate in the form of lactose. Milk and yogurt also provide calcium, vitamin D and potassium. The U.S. Department of Agriculture recommends three servings daily of dairy products. Count milk and yogurt servings as part of your carbohydrate servings or grams.
Added Sugar
You can include foods with added sugar, such as sweets and desserts, in your meal plan, but you need to substitute them for other carbohydrates, such as fruit, milk or starch. The ADA recommends saving sweets for special occasions. They usually contain a large amount of carbohydrate, calories and fat in a small serving but without providing vitamins, minerals, fiber and other nutrients that you need. If you choose to include a small portion of dessert with your meal, identify your other carbohydrate sources -- for example, a starchy food -- and cut back on its portion accordingly. If possible, refer to a food label or an Exchange List for serving size and carbohydrate information.
Label Reading
The Nutrition Facts Panel on food labels is very helpful when counting carbohydrates. The two most important pieces of information in relation to your blood sugar are the serving size and the total carbohydrate grams. The total carbohydrate includes sugar, starch and fiber and tells you how much carbohydrate is in one serving of the food. If you only look at the sugar grams, you will overlook carbohydrate from starch. Foods that contain label claims such as sugar-free, no sugar added or reduced sugar may still contain carbohydrate, so be sure to check the Nutrition Facts Panel.
