As we know, sugar and diabetics are like "the eternal enemy". Calories contained in sugar that is too high really should avoid for diabetics, but don't worry, there are many sugar substitutes for diabetics that can still safely consumed. Type of sugar which should be avoided is pure sugar like table sugar, brown sugar, candy, chocolate, jam, honey, syrup, or sweetened condensed milk. In contrast to these sugars, artificial sweeteners formed in the laboratory, so it contains no calories and does not raise blood sugar levels.
Here are calories in each sugar types.
Granulated sugar : 0.2 oz contained 23 calories or 97 kJ.
Brown sugar : 0.2 oz contained 17 calories or 72 kJ.
Powdered sugar : 0.1 oz contained 110 calories or 461 kJ.
Keri Glassman, nutritionist from New York, said the best advice is to use a very minimal sugar content in the diet of diabetics. Sugar substitutes product can be used as option because in addition to offering a sweet taste, but also to control carbohydrate intake and blood glucose.
Sugar substitutes list
As quote from Everyday Health, below are sugar substitutes that may safely consumed by diabetics.
1. Sucralose
This is kind of a non-nutritive sweetener is right for diabetes patients. In addition, although sucralose is 600 times sweeter than sugar, but does not have the effect of raising blood sugar. Artificial sweeteners can be used in hot or cold foods. Processed foods generally contain sugar.
2. Saccharin
Saccharin is a sweetener that contains no calories and about 300 to 500 times sweeter than sugar. While it can be an option for people with diabetes, but research shows that saccharin intake can lead to weight gain. Can be used for hot or cold foods. But avoid this sweetener if you are pregnant or breastfeeding.
3. Aspartame
Aspartame is a non-nutritive sweetener is 200 times sweeter than sugar but contains no calories. Can be used for cold or warm food. In the heat, sweetness level will be reduced. Not everyone should consume this sweetener, those who suffer from phenylketonuria conditions is not recommended because it can lead to certain side effects.
4. Stevia
Stevia is a plant that can produce a sweet taste and is rated better than sugar because it is free of calories. Stevia itself does not cause blood sugar to rise, but most of this kind there are certain ingredients that are mixed so that it can raise blood sugar levels.
5. Agave
Is derived from the sap extracted from the agave plant. Although it is a form of sugar, but has a low glycemic index so absorbed in the body longer and does not cause blood sugar spikes. About twice the level of sweetness of regular sugar. Most are available in the form of agave syrup so most nutritionists assess the sweetener high fructose, a simple sugar found in fruit.
6. Sugar alcohols
Sugar alcohols or polyols are derived from natural fiber in fruits and vegetables. This sweetener contains carbohydrates that are grouped into a nutritive sweetener. Nevertheless the calorie content of a type of sugar is low and can be selected as a sugar substitute.
Between Myths and Facts
Carbohydrates in the form of glucose needed for organs to function properly and not stagnate. For that, they need about 140 grams of glucose. When a person consumes foods containing carbohydrates, such as sugars or starches, the body instantly turn it into glucose, a simple carbohydrate which will then be absorbed into the bloodstream and used as energy, Once is absorbed, the body can not distinguish the source of sugar. Insulin, a hormone produced by the pancreas, function ensures the availability of glucose to the body's cells. Hopefully if you already understand the function of sugar in the body, you do not swallow the myths.
1. As an energy source
Completely eliminate sugar from the diet is not recommended. When you consume the required amount (equivalent to calories in calories used), it will not cause problems on body weight or other health problems.
2. Types of sugar
Whatever type of sugar, 1 gram always contains 4 calories. But often times the sugar has undergone various processes of addition (added sugar) so that the number of calories is not 'just' 4 again. The problem is, there are a lot of added sugar in the form of food or drink so that automatically increase the amount of calories the food or beverage. Examples of soft drinks containing sugar (sugary soft drinks) and fruit-flavored drinks (fruit-flavored beverages). Both the U.S. Department of Agriculture identified as the largest source of added sugar. In the midst of the invasion of foreign products to supermarkets, you should be more careful. The trick? Keen to read product labels. Better, select another source of sugar such as fresh vegetables and fruits.
3. Addiction
Sweet taste of sugar it can make you like an addiction. Genetically, humans love the sweet taste. Similarly, researchers from the Monell Chemical Senses Center in Philadelphia. However, do not be a reason for you to always meet the pantry with candy or donuts. If indeed you are a big fan, try reducing portions little by little until you really only consume the appropriate amount of calories your body needs.