By Melinda Maryniuk, MEd, RD, CDCES
As a diabetes dietitian, I get a lot of questions about sugar. As many of you already know, the answers to most questions related to food are: “in moderation.” For most people, there are no forbidden foods. Not everyone’s blood glucose responds in the same way to the same foods, though. The only way to really know how a food affects you is by doing paired blood glucose checking – before and two hours after a meal.
Keep in mind that “sugar” is a broad term. The sugar we are mainly concerned about in diabetes is “added sugar” – not as much natural sugar (also known as carbohydrates that are part of foods like fruit, vegetables, milk, and grains). All carbs will raise your blood sugar. Carbs in combination with protein and fat will raise it more slowly than just eating carbohydrates alone. This link has some great information about avoiding added sugar.
Can people with diabetes eat sugar?
Yes, as long as it is “in moderation.” For many people, that might mean, “a little less than you’re used to.” I look at the amount of added sugar in someone’s usual diet and recommend places to reduce it, if blood glucose levels run high. Do you add sugar to your coffee or tea? Do you drink soda? Questions like this matter.
What About Chocolate?
Which kind is best – milk or dark?
There are small differences in nutrition values between types of chocolate, but my usual answer is simple: enjoy the one you like best, and try to choose less-processed options when you can. Reading the ingredient list is key – know what you’re eating so there are no surprises.
Should I Buy Sugar-Free Chocolate?
Sugar-free chocolate is made with a different type of carbohydrate called sugar alcohol. While it may contain less added sugar, it still has calories, is often more expensive, and tends to be highly processed. Eating too much sugar-free candy can also lead to digestive issues such as gas, bloating, and diarrhea.
If you enjoy sugar-free chocolate, it’s fine to have it occasionally—but don’t buy it just because you think it’s automatically better for diabetes management.
Is Dried Fruit Okay?
The key question here is how much.
A few dried apricots? Sure—no problem.
A full cup? That’s a lot of carbohydrates.
Remember, one piece of dried fruit contains the same nutrients—and carbohydrates—as its fresh equivalent. Just as we wouldn’t recommend eating 10 whole apricots at one time, it’s also not recommended to eat 10 dried apricots at once. Portion size matters.
Sign up for our free diabetes education class here.
If you’d like to join a diabetes support group to learn and share with others, click here.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
