Many people with diabetes assume that sugar-free products are completely safe for their blood sugar levels. However, this is not always the case. Dr. V Mohan explains why “sugar-free” does not mean “carb-free,” and why managing diabetes requires more careful attention to food labels and ingredients.
While “sugar-free” products don’t contain added sugar, they can still have carbohydrates and fats that affect blood sugar levels. For example, sugar-free biscuits might be made with refined flour, which is a carbohydrate. When digested, these carbohydrates can cause blood sugar spikes. Additionally, many sugar-free products replace sugar with higher fat content to improve taste, leading to increased calorie counts. Overeating these products can contribute to weight gain, which is a risk factor for complications in diabetes.
Key Points to Keep in Mind:
Sugar-Free Does Not Mean Carb-Free: Always check the “total carbohydrates” section on the nutrition label. Even without sugar, the carbs in the product can still affect your blood sugar.
Watch Fats and Calories: Sugar-free products may contain more fat, which can lead to weight gain if consumed excessively. Read the entire nutrition label, focusing on both carbs and fats, and be mindful of portion sizes.
Not Automatically Healthier: While sugar-free products are marketed as “diabetic-friendly,” they are not automatically healthy. Overeating them can still lead to blood sugar spikes and weight gain.
Consider the Cost: Sugar-free products often cost more due to artificial sweeteners and specialized ingredients. A better and more economical approach might be to choose whole, natural foods—such as fruits, nuts, or homemade snacks using low-glycemic ingredients.
Satisfy Sweet Cravings Wisely: Rather than relying on sugar-free treats, focus on low-glycemic index fruits like apples, guava, and berries, which release sugar slowly into the bloodstream. Pair them with healthy snacks, such as nuts or yogurt, to maintain stable blood sugar levels.
Conclusion:
Managing diabetes effectively goes beyond just avoiding sugar. It involves making informed choices about the foods you consume and understanding the impact of each ingredient. Always read nutrition labels carefully, and opt for whole, balanced foods to support better blood sugar control and overall health.
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