Demystify Sugars: Gain an Understanding of Sugars in Your Diet
Understanding sugars in your diet is beneficial. Especially if you are looking to lose weight, have diabetes, or are just concerned about what type of sugars you put in your body. This article will discuss the different types of sugars and how they are digested within the body. These are the types of sugars that will be discussed:
Understanding Sugars
Contrary to popular opinion, people with diabetes can eat sugar and still meet their blood sugar goals. Research shows that the total amount of carbohydrates you eat has the biggest effect on your blood sugar level. So how does sugar fit in the picture?
Sugar is found in:
- Table sugar
- Brown sugar
- Molasses
- Honey
- Powdered sugar
- Cane sugar
- Raw sugar
- Agave nectar
- Syrups, like corn syrup and maple syrup
You may recognize other names of sugars as glucose, fructose, dextrose, maltose and sucrose. Sugar, like all carbohydrates, contains food energy. Every gram of carbohydrate has about 4 calories.
Often, people with diabetes or people trying to lose weight will limit or eliminate “sweets or desserts”. They might also cut out foods that are considered “snacks or treats”. However, sugar does contain energy for the body. Sometimes trying to eliminate your sweet tooth can make you crave the very thing you want to limit. This could make a person lose control; overeating often occurs. Sugar in moderation is not bad. Understanding what sugars you are consuming is key.
One teaspoon of sugar has about 5 grams of carbohydrates and 20 calories. One tablespoon of sugar has about 15 grams of carbohydrates and 60 calories. So, it may be no surprise that sugar and sugar-containing foods still have an impact on your blood sugar and body weight, just like other carbohydrate foods.
Can I have sugar in my meal planning?
This excerpt from the University of California sums up the answer well.
“Yes, you can occasionally eat sugar and sugar-containing foods. Just like other carbohydrate foods, count the grams of carbohydrates in your sweets. Be sure to stay within your carbohydrate budget for the meal or snack. Sweets or desserts will need to replace another carbohydrate choice in order to meet your blood sugar and body weight goals. Because sugar-containing foods may also be high in calories and fat, aim for small portions of sweets”. (1)
How do I know if there is “sugar/s” in my food?
Reading labels is the key to it all. When reading food labels, the grams of sugar are already included in the total carbohydrate amount. You do not need to count this sugar amount separately. The grams of sugar listed include both natural sugars, from fruit or milk, and added sugars.
So, what are sugar alcohols?
This is where reading labels and understanding terms like carbohydrates and sugar alcohols can get confusing. Sugar alcohols are a type of reduced calorie sweetener. They may be found in products that are labeled “sugar-free” or “no sugar added.” Think sugar-free candies, desserts, and energy bars. Don’t be fooled. Sugar alcohols are still a form of carbohydrate. They still affect your blood sugar levels.
Examples of sugar alcohols include:
- Sorbitol
- Xylitol
- Mannitol
- Isomalt
- Maltitol
- Lactitol
- Hydrogenated Starch Hydrolysates
What do I need to know?
Here’s what you need to know, best summarized again by University of California, San Francisco.
“Because sugar alcohols are harder for the body to digest, the effect on blood sugar levels is less than sugar. Sugar alcohols have about half the amount of calories compared with sugar and other types of carbohydrates. When counting carbohydrates for products made with sugar alcohols, subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbohydrate.
Remember that because sugar alcohols are harder for your body to digest, eating too many sugar alcohols may cause digestive complaints like gas, cramping, and diarrhea. So, while it is safe to eat products with sugar alcohols, it is best to limit the amount”. (1)
Practice Sample
Now let’s practice counting carbohydrates using the sample food label shown here:
- Locate the total carbohydrate in one serving. You will see that the total carbohydrate is 29 grams.
- The amount of sugar alcohol is 18 grams per serving.
- Calculate half the grams of sugar alcohol (18 grams of sugar alcohol divided by 2 equals 9 grams).
- Subtract only half of the grams of sugar alcohol from the total carbohydrate. Count this product as 20 grams of carbohydrate. (29 grams total carbohydrate minus 9 grams sugar alcohol equals 20 grams of carbohydrate). (1)
In Conclusion
Start with understanding what “sugars” are within your diet. Recognize the impact they have on your health. Now armed with this knowledge, you can better manage diets. This will only help you and the people you support to make healthy and informed choices. Remember, sugars are a carbohydrate. Carbohydrates are our body’s main source of energy. Everyone should enjoy a sweet treat if they want to, within moderation or within a physician’s order.
Please be aware that this information is not intended to replace or usurp any medical program or orders and is general information.
(1) ©2007-2024 Collective work Martha Nolte Kennedy. Demystifying Sugar : Diabetes Education Online. Diabetes Teaching Center at the University of California, San Francisco. dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/demystifying-sugar/#sugars. Accessed 7/2024
