Which Type of Sugar is Best for Diabetic?

Sugar, in simple terms, is a form of carbohydrate containing molecules of carbon, hydrogen, and oxygen.

Your body breaks down carbohydrates into glucose.

Glucose is the preferred energy source for the cells, tissues, and organs of your body. It serves as the main fuel for cells, acts as the primary energy source for the nervous system, and is essential as a metabolic fuel for the brain.

Carbohydrates provide almost half of the calories needed by the body, and many high-carbohydrate foods contain fiber, vitamins, and minerals. If you have diabetes, you should focus on healthy carbohydrates, such as: fruits, vegetables, whole grains, legumes, such as beans and peas, low-fat dairy products. And avoid soft drinks. Because they do not have much nutritional value, but they can increase blood sugar.

Usually, when we talk about sugar, we mean sucrose. Sucrose is found in the stems of sugarcane and roots of sugar beet.

 Sucrose is a disaccharide consisting of one glucose molecule and one fructose molecule, which are connected to each other.

Upon consuming sucrose, it undergoes hydrolysis by enzymes in the human small intestine, breaking down into its components monosaccharides, fructose, and glucose.

This event leads to an increase in your blood sugar, and the pancreas is responsible for releasing insulin at this time. After insulin is released by the pancreas, glucose is transported from the bloodstream into the cells, where it is metabolized to produce energy for the body.

A small portion of fructose inside sucrose may enter cells, but most of it will be transferred to your liver.

The part transported to the liver converts to glucose, potentially contributing to energy production in the body. The glucose produced in the liver may be stored, or it can be converted to fat if needed.

Exactly, consuming an excess of carbohydrates beyond your body's energy needs can lead to elevated blood sugar levels.

The surplus glucose can be converted into fatty acids and stored as fat in the body. Consequently, excessive intake of fructose can contribute to the conversion of fructose into fat, potentially raising triglyceride levels in the body if consumed in excess.

Elevated triglyceride levels can increase the risk of heart diseases and lead to fat accumulation in the liver. Excessive fructose consumption may also raise uric acid levels. If uric acid crystals accumulate in your body's joints, it could potentially lead to painful conditions like gout.

There are two types of carbohydrates: simple and complex.

The difference between these lies in the speed of digestion and absorption, determined by their chemical structure.

Complex carbohydrates are formed from three or more sugar molecules, whereas simple carbohydrates are composed of one sugar molecule (monosaccharide) or two (disaccharide).

• Glucose
• Fructose (known as fruit sugar)
• Sucrose (known as table sugar)
• Lactose (known as milk sugar)

These four different types of sugars can be categorized into natural sugar sources and added sugars.

Added Sugar: When we hear the word sugar, we often think of rainbow-colored candies and sodas. The type of sugar found in candies and most sweetened beverages is known as added sugar. As the name implies, this form of sugar is added to foods and drinks to enhance taste, color, texture, and shelf life. Essentially, this type of sugar adds calories but no special nutritional value which is why it's commonly referred to as empty calories. Added sugar in moderation is fine, but most people consume much more than they realize.

The Standard American Diet (SAD) identifies the main sources of added sugar as sodas, fruit drinks, grain products, cookies, cakes, sugary cereals, flavored yogurts, and many processed foods.

American adults consume an average of 77 grams (This exceeds the allowed limit for women by more than three times)– about 18 teaspoons – of sugar per day, which is 103% more than the recommended amount of 38 grams, or 9 teaspoons, according to the American Heart Association (AHA).

Excessive consumption of added sugar can lead to chronic increases in blood sugar, weight gain, and an elevated risk of various chronic diseases.

The American Diabetes Association recommends drinks that have zero calories or are very low in calories.

Water is one of the healthiest and easiest choices you can make.

Natural Sugars: Not all types of sugars are added to foods.

Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose).

While sugar itself doesn't have many benefits, it is still a part of a nutritious package, complementing it. In fact, sugars enter the body along with vitamins, minerals, and antioxidants. Foods containing natural sugars are nutrient-rich, high in fiber, and have various health benefits for the body. However, some specific foods with natural sugars may also contain hidden added sugars.

Fruits contain two types of sugars: fructose and glucose.

The ratio of each varies, but most fruits are approximately half glucose and half fructose.

Glucose raises blood sugar levels, requiring the body to use insulin for metabolism. Fructose, on the other hand, does not increase blood sugar; instead, the liver metabolizes it.

The body metabolizes fruit sugars differently from processed or added sugars. Very sweet fruits like mangoes and watermelons have relatively high sugar content. However, in general, fruits contain less sugar compared to sugary foods. Almost everyone, including those with diabetes, can benefit from consuming fruits. This is due to the combination of vitamins, minerals, fiber, phytochemicals, and water they provide.

In the past, people might only drink tea two or three times a day with one or two sugar cubes, or they might have a juice once a day. But today, with the production of diet foods containing artificial sweeteners, we see an increase in obesity, overweight, and diabetes! In fact, the "diet" label on a food item like cake, ice cream, can lead to overconsumption.

These foods may have less sugar, but they also have calories, fat, flour, carbohydrates, etc., which can all lead to obesity and eventually impaired glucose control and diabetes. For this reason, the consumption of sweeteners and diet foods is not recommended, especially for people with diabetes, as it can lead them into a vicious cycle.

Fruits Suitable for Diabetics

Diabetics should first and foremost consume fresh fruits and never go for canned or frozen fruits that contain added sugar. The sugar in fruits is natural and is much less harmful for people with diabetes, but processed fruits contain additional artificial sugar.

1. Berries: Berries are considered a superfood for diabetics. One cup of fresh berries has 84 calories and 21 grams of carbohydrates. This fruit contains antioxidants that fight against various diseases, such as cancer and heart disease.

2. Sour Cherry: Sour cherry is anti-inflammatory and one cup of it has 52 calories and 12.5 grams of carbohydrates. Cherries are full of antioxidants. This fruit is available fresh, canned, frozen, or dried. However, most canned and frozen fruits contain added sugar and are not suitable for diabetics. Therefore, it is better to consume this fruit fresh.

3. Peach: A medium peach contains 59 calories and 14 grams of carbohydrates and is considered the best fruit for diabetics. This fruit contains vitamin C and potassium and increases the body's metabolism. Diabetics can consume this fruit without any worries.

4. Apricot: One apricot contains 17 calories and 4 grams of carbohydrates. By consuming 4 apricots, the daily vitamin A requirement of the body is fulfilled. This fruit is also rich in fiber and is the best fruit for people with diabetes.

5. Apple: One apple has 95 calories and 25 grams of carbohydrates. Apple is full of fiber and also has vitamin C. Apple skin is very nutritious and contains heart-protective antioxidants. This fruit is suitable for diabetics.

6. Orange: Oranges are a source of vitamin C and since they have low carbohydrates, they are suitable for diabetics. One orange has 15 grams of carbohydrates and 62 calories of energy. Orange also contains folate and potassium, which can keep blood pressure in normal condition.

7. Pear: Pear contains vitamin K and fiber and is an excellent fruit for diabetics.

8. Kiwi: Kiwi contains potassium, fiber, and vitamin C, and one of them has only 10 grams of carbohydrates, which makes this fruit suitable for diabetics. By consuming healthy fruits and avoiding fruits that have high sugar and carbohydrates, it is possible to keep blood sugar levels low and normal.

The best honey that diabetics can use is honey that has a low amount of glucose and a high amount of fructose, such as sidr honey.

What is the relationship between sugar intake and diabetes?

As you know, in diabetic patients, the cycle of insulin hormone secretion by the pancreas is disrupted. With the consumption of sugar, the blood glucose level increases and then the hormone insulin is produced by the pancreas. If the process of insulin secretion and glucose absorption in the body does not work well, there is a possibility of developing type 1 and 2 diabetes.

Diabetes is a disease that leads to high blood sugar. Diabetes causes the body to either not produce enough insulin or not use it effectively. Diet plays an important role in controlling diabetes symptoms.

Consuming excessive amounts of added sugars is associated with an increased risk of developing type 2 diabetes. Natural sugars, such as those found in fruits and vegetables, are not associated with diabetes risk, while artificial sweeteners are. In addition to sugar intake, overall diet quality, sleep quality, exercise, and genetics all play a role in developing this disease.

If you have diabetes or are following a weight loss diet, you should pay attention to the sugar content of fruits because some fruits have a high sugar content and can quickly raise your blood sugar levels after consumption. Low-sugar fruits, such as berries, kiwi, and citrus fruits with a low glycemic index, can help control blood sugar levels and provide essential nutrients such as vitamin C, fiber, and antioxidants. High-sugar fruits, such as dried fruits, also have important nutrients, but should be consumed in moderation. If you have diabetes, combine fruits with non-starchy vegetables, lean protein, and healthy fats to create balanced meals that help keep your blood sugar in your target range.

The amount of sugar in dried fruits is more concentrated. One cup (151 grams) of grapes contains 27.3 carbohydrates, including 1.4 grams of fiber. In contrast, one cup (145 grams) of raisins has 115 grams of carbohydrates, of which 5.4 grams are fiber.

Therefore, raisins have four times more carbohydrates than grapes. Similarly, other types of dried fruits contain more carbohydrates than fresh fruits.

It is not necessary to completely eliminate fruit consumption in a diabetic diet. People with diabetes can eat low-sugar fruits (such as fresh berries or a small apple) that have many health benefits and keep blood sugar levels in a healthy range. But dried fruits should be consumed in moderation.

According to the American Diabetes Association, rolled oats, steel-cut oats, and oat bran are all low-GI foods with a GI of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn kernels, puffed rice, flaxseed bran, and instant oats are considered high-GI foods with a value of 70 or more.

You can usually find the following whole grains in breakfast cereals:

• Oatmeal
• Whole wheat flour
• Wheat bran
• Whole cornmeal
• Barley
• Brown rice
• Wild rice
• Buckwheat

Dietary sweeteners may be derived through manufacturing of plant extracts or processed by chemical synthesis.

Its sweetness is often higher than natural sugars, allowing people to achieve desired sweetness in main meals and snacks with a smaller amount of sugar consumption. 

Dietary sweeteners are zero or low-calorie alternatives to nutritive sweeteners like sugar. These sweeteners can be added to both hot and cold beverages, and some can be used for cooking as well.

• Weight control
• Diabetes control
• Prevention of tooth decay
• Pleasant taste

However, these results require further studies and research.

Eight non-nutritive sweeteners approved by the United States Food and Drug Administration (FDA) include:

1. Aspartame
2. Acesulfame potassium
3. Sucralose (Splenda)
4. Neotame
5. Advantame
6. Saccharin (Sweet ‘N Low)
7. Luo Han Guo extract
8. Stevia

Luo Han Guo extract is a natural sweetener sourced from the Luo Han Guo fruit (Monk fruit).

This sweetener is the newest sugar substitute available in the market and has been used as a sweetener in China for almost 1000 years.

Monk fruit sweetener is natural and 100–250 times sweeter than sugar. It contains zero calories and is thought to have antioxidant.

This substance is often combined with other sweeteners.

Stevia is a natural sweetener obtained from a shrub called Stevia rebaudiana, that is native to North and South America. It is an ingredient in many brands of sweetener, including SweetLeaf, Truvia, and Pure Via.

 Stevia contains compounds called steviol glycosides that are about 150–300 times sweeter than white sugar. However, stevia is so low in calories that it is technically a “zero-calorie” product.

Stevia sweeteners can be used by food and beverage manufacturers as an ingredient in beverages ,such as diet sodas, light or low-sugar juices and flavored waters.

As a sweetener, stevia has grown in popularity, especially among people with diabetes.

Some studies have indicated that Stevia does not increase blood sugar levels, making it a safe option for people with diabetes.

Stevia is associated with reducing blood sugar and cholesterol.

The U.S. Food and Drug Administration has classified Steviol glycosides as 'Generally Recognized as Safe' (GRAS). As a result, manufacturers may add some highly purified Steviol glycosides to foods and beverages. Steviol glycosides are often found in sugar-free beverages, jams, and dairy products.

✓In a joint statement, the American Heart Association (AHA) and the American Diabetes Association (ADA) said that stevia and similar sweeteners can be beneficial for people with diabetes if they use them appropriately and do not compensate by eating extra calories at later meals.

Some studies suggest that Stevia may assist in blood sugar control, supporting this statement. Substituting Stevia for sugar in sweetened foods and beverages may help individuals with diabetes stabilize their blood glucose levels. This alternative may reduce the calorie intake, potentially aiding in weight reduction.

Weight gain is a risk factor for type 2 diabetes and its complications, including heart and kidney problems.

Moreover, many individuals with diabetes also have high blood pressure. Some studies have indicated that Stevia may potentially reduce blood pressure in individuals with hypertension, although not all studies have reached similar conclusions. Further research is needed to confirm the potential effects.

All cells in our body need glucose for energy. Even if you completely eliminate sugar from your diet, the body produces glucose from other sources, including proteins and fats. It can be said that excessive consumption of sugary substances like sugar can lead to weight gain, obesity, and diabetes, all of which can expose you to a higher risk of various cancers, including:

• Breast cancer
• Gastrointestinal cancer
• Colorectal cancer
• Endometrial cancer
• Pancreatic cancer
• Prostate cancer, and more.

According to the Healthline, high sugar consumption can pose 11 health risks:

1. Leads to weight gain.
2. May increase the risk of heart diseases.
3. Associated with increased acne.
4. Raises the risk of type 2 diabetes.
5. May indirectly increase the likelihood of cancer.
6. Increases the likelihood of depression.
7. May accelerate the aging process of the skin (premature skin aging).
8. Raises the potential for cellular aging.
9. Rapid depletion of your body's energy.
10. May lead to fatty liver.
11. Increases the risk of other diseases, including kidney diseases, and has detrimental effects on dental health.

Eating lots of sugary foods over time can cause you to gain weight and being overweight or obese increases the risk of different types of cancer. In fact, overweight and obesity are the biggest cause of cancer.

• 11 Reasons Why Too Much Sugar Is Bad for You
• Facts About Sugar and Sugar Substitutes
• Is oatmeal good for people with diabetes?
• The sweet danger of sugar
• Understanding the Link between Sugar and Cancer: An Examination of the Preclinical and Clinical Evidence

What are your thoughts on the role of sugar in modern diets? Join the discussion in the comments below.