Sweet Tooth Tips for a Diabetes-Friendly Diet

Getting a diabetes diagnosis can feel like being handed a long list of foods you are no longer allowed to enjoy, and sugar often tops that list. Although you may think you’ll never have dessert again, or can’t indulge in your favorite treat on occasion, you’ll be happy to know you don’t have to completely give up sugar if you have diabetes.

“While sugar isn’t fully off limits, not all sugar behaves the same in the body, and it’s helpful to understand how different types of sugar, as well as refined carbohydrates, affect blood glucose levels so you can fit them into your meals in a smart way,” said William Wang DO, an internist at PIH Health Whittwood Medical Office Building in Whittier.

• Natural sugars – These are found in foods like fruit, milk, and plain yogurt, which also contain fiber, protein, or fat that slow digestion. That slower breakdown helps keep blood sugar from rising too fast. For example, an apple contains sugar, but it also has fiber that makes it gentler on blood sugar than apple juice.
• Added sugars – These are sugars added during processing or cooking, such as those found in soda, candy, cookies, and packaged snacks. Added sugars don’t offer much nutrition, and are absorbed quickly, which can lead to blood sugar spikes. That’s why foods high in added sugar are best limited when managing diabetes.
• Refined carbohydrates – Foods like white bread, white rice, pastries, and many breakfast cereals break down quickly, and can raise blood sugar almost as fast as when you eat added sugar. On the other hand, whole grains like oatmeal, wild rice, and quinoa digest more slowly because they contain fiber. That slower digestion helps blood sugar rise more steadily instead of spiking.

How to Fit Sugar into a Diabetes Diet

For many people, sugar can still fit into a diabetes-friendly eating plan when it’s eaten in moderation and paired with other foods (but be sure to check with your doctor or dietitian). According to Dr. Wang, “Having something sweet alongside protein, healthy fat, and fiber helps slow the speed in which sugar enters the bloodstream.”

Portion size also makes a difference. A few bites of cake enjoyed after a balanced meal is not the same as eating a large ice cream sundae on its own.

If you have a sweet tooth, there are ways to satisfy it without sending blood sugar soaring. Fresh fruit paired with nuts or peanut butter adds fiber and healthy fat. Plain Greek yogurt with berries and a small handful of nuts can be a treat while still supporting blood sugar balance. Even a small square of dark chocolate or a serving of a diabetic-friendly dessert recipe may be okay for some people.

Everyone’s body responds to food differently so checking blood sugar after meals and snacks can help you learn which foods are okay for you to eat. A dietitian can also provide valuable information about the best ways to pair foods that contain sugar or refined carbs with other foods to help keep blood sugar in a healthy range.