Sugar-Free or Low-Sugar Food Substitutes for Diabetics

Sugar may be found in nature, but that doesn't mean it's necessarily good for us to eat. When following a healthy diet, it's not only important to be sure that you're getting all of the best vitamins and minerals that your body needs to stay healthy, active and strong, but it's also important that your body gets all of the right chemicals to function properly. Too much of one kind of chemical, such as sugar, can cause major problems - especially if you are diabetic.

Why diabetics should limit sugar

Diabetics are more susceptible to health risks when they consume sugars for several reasons. For one, diabetes is a metabolic condition that has to do with insulin production, activity, and sensitivity. In a healthy person, when a person eats sugar, insulin will be released by the pancreas to start breaking the sugar down into useful forms of energy.

However, in a diabetic person, the insulin is either not released at all, in large enough quantities to break sugar down, or the insulin is not sensitive to sugars. In such a case, the body cannot absorb the sugar properly to use it as energy. Instead, the sugar stays in the blood stream and is toxic to the body.

Side effects of consuming too much sugar include weight gain, heart issues, high blood pressure, diabetic neuropathy, and so much more. In order to combat these side effects, it is recommended that diabetics limit their sugar in-take, exercise for at least 30 minutes a day, take their prescribed medications, and follow a low-sugar healthy diet. This often means turning to sugar-free diabetic-friendly foods and low-sugar foods in lieu of high-sugar (or high carbohydrate) foods.

Sugar alternatives

Eliminating sugar from the diet can be a real challenge - even if you do not have a sweet tooth. When it is recommended that diabetics limit sugar, the sugar isn't just refined sugar; it's all major carbohydrates. Refined sugars and major carbohydrates work similarly in the diabetic body because neither is broken down properly. Keeping this in mind, it is still important to keep some carbohydrates in the body for energy.

Here are some excellent healthy alternatives to high sugar carbohydrates that will keep you energized and full of nutrients, according to the book Sugar Busters:

• Instead of potatoes, opt for sweet potatoes, broiled tomatoes with cheese, mushrooms, and beans.

• Instead of white rice, opt for whole grain rice or brown rice.

• Instead of corn, opt for okra, peas, asparagus, and squash (this includes popcorn).

• Instead of white bread, opt for whole grain bread.

• Instead of refined sugar, opt for artificial sweeteners (but be sure to limit these, as they will help you to keep your sweet tooth).

• Instead of products with refined sugar (cakes, cookies, etc), opt for sugar-free desserts and candies - but only occasionally. (Sugar Busters p. 127-128)

By changing your diet and eliminating high-sugar products with these simple alternatives, you'll be well on your way to a healthier, leaner you!

Sources:

http://shop.imtypefree.com/Sugar-free-Desserts-and-Sugar-free-Candy-s/82.htm

­Sugar Busters­; by H. Leighton Steward, Morrison C. Bethea, M.D., Sam S. Andrews, M.D., and Luis A. Balart, M.D.; 1995