Contrary to popular thinking, people with diabetes can enjoy
moderate amounts of carbohydrates in their diets. The emphasis is
on carbohydrate control NOT carbohydrate avoidance. Actually,
carbohydrates are the body's preferred energy source, and roughly
half of your daily calorie intake should come from carbohydrate
foods. Carbohydrates are the starches and sugars in food. They are
found in grains, starchy vegetables, fruit, milk, and sweets.
What is carbohydrate counting?
Carbohydrate counting is a meal planning approach that evenly
distributes your carbohydrate calories throughout your day by
counting out the right amount of carbohydrate foods for each meal
and snack. The emphasis with carbohydrate counting is on how much
carbohydrate you eat at any one time, NOT on which type of
carbohydrate you choose. Stay away from fad diets that restrict the
amount of carbohydrates you can eat.
What about sugar?
Research has shown that sugar does not raise blood sugar levels
any more than starches do. This means you can eat sugary foods
(cookies, cakes, pies, and candy) as long as you count them as part
of your total carbohydrate intake. Keep in mind that foods high in
sugar are often high in fat and calories, and if eaten in excess
might elevate sugar and triglyceride levels, and can lead to weight
gain.
What about sugar substitutes?
A sugar substitute is a sweetener that is used in place of
sugar. The sugar substitutes approved by the Food and Drug
Administration (FDA) are aspartame, saccharin, acesulfame
potassium, sucralose, and neotame. All can be safely consumed in
moderation. Sugar substitutes do not need to be counted in your
meal plan. If they are used as a sweetener in food that contains
few calories and no other carbohydrate (such as sugar-free soft
drinks or sugar-free gelatin), that food is considered to be a
"free food." If, on the other hand, the sugar substitute is used in
a food that contains other carbohydrate sources (such as sugar-free
pudding or sugar-free cookies), the total carbohydrate content must
be counted. That food is not considered a "free food."
What about sugar alcohols?
Sugar alcohols, such as mannitol and sorbitol, are carbohydrates
that are absorbed very slowly and therefore affect your blood sugar
significantly less than sugars and starches. Because of this, they
are often used as sweeteners in sugar-free foods. Sugar alcohols
are not "free," and must still be counted as part of the total
carbohydrate content of any food. Too many sugar alcohols can
lead to diarrhea.