Index
- Which sugar should I use if I have diabetes?
- Why reduce sugar consumption in the case of diabetes?
- How should diabetics consume sugar?
- The importance of the glycemic index
- What alternatives to sugar for diabetics?
Which sugar should I use if I have diabetes?
Along with obesity, diabetes is one of the most common diseases affecting people worldwide. Indeed, this chronic disease can affect children, youth and adults alike. Unfortunately, there is no cure for diabetes at this time. People with diabetes need to adopt a better lifestyle and a healthy diet to avoid aggravating the consequences of diabetes. Hence the importance of having a good relationship with sugar in case of diabetes. All the more so as there are different sugars, some of which are harmful to health. Which sugar to choose? How to consume it when you have diabetes? The answers in the following.
Why reduce sugar consumption in the case of diabetes?
You've probably already heard that diabetics need to reduce the amount of sugar they consume. In fact, this is mainly due to the mechanism of this disease. Whether it's type 1 diabetes or type 2 diabetes, sugar restriction is a must.
- In type 1 diabetics: this form of the disease is caused by a lack or insufficiency of Insulin is the hormone secreted by the pancreas and whose main function is to reduce blood sugar levels or glycemia.
- In type 2 diabetes: the second form of diabetes mainly affects overweight people and those over 40 years of age. It is characterized by the resistance of the entire body to insulin.
In both cases, a high intake of sugar in the diet can lead to hyperglycemia and may contribute to certain complications of diabetes.
How should diabetics consume sugar?
Being a diabetic doesn't mean not eating sugar. Sugar is very important for having energy. However, if you have diabetes, the way you eat sugar must change. In fact, you need to know how to distinguish between the different types of sugar that exist. There are what we can call "real sugars". These include brown sugars, refined white sugar and whole sugars. There are also products that are naturally sweetened such as honey, fructose, agave syrup or maple syrup. These types of sugar all provide simple sugars such as sucrose or glucose. They provide only "empty" calories, i.e. no minerals or vitamins.
The best way to consume sugar in the case of diabetes is to avoid certain forms and to favour others.
- Sugar should be banned: when you are diabetic, it is strictly forbidden to consume
white sugar that is totally refined.
- The form of sugar to be limited: made from plants, agave syrup is a form of sugar to be limited in case of It stands out for its high sweetening power and high fructose content.
- The type of sugar to consume in moderation: rich in minerals, maple syrup is authorized in cases of diabetes, but it must be consumed in And this despite the fact that it has long been considered the sugar of diabetics with its relatively higher sweetening power than white sugar and its low glycemic index.
- The preferred form: whole sugar is the preferred form for diabetics. It is rich in protein, calcium, magnesium, iron and B vitamins. Brown sugar is a variant that you can consume on a daily basis. Honey is also one of the forms of sugar suitable for diabetics. In fact, it is reputed to have the lowest glycemic index of all the above- mentioned forms of sugar. Honey also has a higher sweetening power and antioxidant and antibacterial properties.
The importance of the glycemic index
For a good diet adapted to diabetes, patients need to pay more attention to the glycemic indices of the foods they eat. A glycemic index is a value that classifies foods according to the increase in blood glucose levels that their consumption causes. The maximum reference value is the glucose syrup index, which is 100.
Generally, complex carbohydrates in some foods such as cereals have a lower Glycemic Index. As a reference, you should know that the glycemic index of white sugar is 70, that of mashed potatoes is 85, white pasta has a glycemic index of 55 while those of chips and corn flakes are 80 and 85 respectively.
Foods with a low glycemic index include fruits, dried fruits, legumes and shellfish.
What alternatives to sugar for diabetics?
There are several alternatives to sugar when you have diabetes. And unlike the synthesized products of the past (such as sweeteners), natural alternatives are currently available. Such is the case of stevia, a product made from a plant originating from South America. The glycemic index of stevia is very low, however, to consume it, you must know how to appreciate its taste quite unique. There is also coconut sugar whose glycemic index is 35. Finally, there is also xylitol, a sugar alcohol.
