3 mins

Diabetes and sugar

Managing your blood glucose (or blood sugar) levels is essential if you live with diabetes, and understanding food labels can play a crucial role in this process. Food items such as "sugar-free," "no sugar added," and those containing sugar alcohols can seem confusing. This article helps unravel what these labels mean and how they impact your dietary choices.

 

A couple reading the ingredient list of a product at a grocery store

1. Prioritise healthy carbs

Living with diabetes involves a complex relationship with carbohydrates. Carbs are commonly the main source of energy in a diet1, but not having the right amount can cause rapid increases or decreases in blood sugar levels. Simple, refined carbs like pasta and white bread can cause spikes in sugar levels. Try instead choosing complex, high-fibre carbs such as wholegrain breads, cereals, dried peas, lentils, fruit and vegetables1. These can cause a slower release of glucose and ensure your blood sugar levels don’t spike right after eating them.

2. Carbs and sugar 

Although sugars are carbohydrates, not all carbohydrates are sugars.1 Fibre and starches are carbs, too. When you are trying to make healthy food choices, the amount of carbohydrates in your food matters.2 Watching how much sugar you eat is important, but understanding the role of carbohydrates can help you make a more fully informed decision.

Sugar free and no sugar added foods can be part of a diabetes diet. Before you decide which food products are best for you, check the nutrition facts label first so you know the ingredients and total carb content of what you’re eating. 
 

3. Understanding sugar-related food labels

When deciding what to eat, understanding food labels and nutrition facts can help you choose better options. Some food labels are deceptive, so it’s always a good idea to check the nutrition facts. For example, a package labeled as “sugar free” might seem like a healthy option until you check the nutrition facts about its carbohydrates. Understanding sugar-related food labels.

4. Check the Nutrition Facts

Most countries now require food labels to list important nutritional information such as energy, protein, fat, saturated fat, carbs, sugars, and salt.3 You can learn more about the calories, carbs, and sugar content by looking at the nutrition facts. This is helpful for picking foods that complement your diet.

5. Sugar free 

Food labeled “sugar free” doesn’t necessarily mean that it is also “carb free” or even low in carbs. While sugar free foods can be part of your diabetes diet, you should also consider their amount of carbohydrates. If you’re deciding between standard food items and others that are labeled “sugar free,” take a moment to read the nutrition facts label.

Items that are labeled “sugar free” and also have fewer carbs might be a better choice. If there’s little to no difference in the carbs, then pick based on price or taste.

6. No sugar added 

Food labeled “no sugar added” does not necessarily make it “carb free.” The label “no sugar added” means that there is no additional added sugar, but the food itself can contain its own sugar and carbs. Check the food label for total sugar and carbs before deciding if it’s the right choice for you.

7. Sugar alcohols 

Sugar alcohols are often considered a diabetes-friendly ingredient to replace sugar.4 Many foods that say "sugar free" or "no sugar added" might still have sugar alcohols.1

Some common sugar alcohols you may find in foods are:

  • mannitol
  • sorbitol 
  • xylitol

Sugar alcohols still have calories and carbs, and excessive consumption can result in side effects — so it’s important to read the nutrition facts label before you decide to use or consume foods containing sugar alcohols.4

Your diet should be tailored to your specific needs. Whether you do better with a slightly higher or lower carbohydrate content depends on factors like your age, metabolism, physical activity, and personal food preferences.5  Checking nutrition labels and exploring the effects of sugar alcohols will help you make informed choices about your diet. Collaborate with your healthcare provider to create an effective treatment plan for managing your diabetes.
 

Sources

1. Get to Know Carbs | ADA. Accessed November 23, 2023. https://diabetes.org/food-nutrition/understanding-carbs/get-to-know-car…

2. http://www.intechnic.com I. What is the Diabetes Plate Method? Diabetes Food Hub. Published February 2020. Accessed January 25, 2024. https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-met…

3. Nutrition C for FS and A. Changes to the Nutrition Facts Label. FDA. Published online December 6, 2023. Accessed January 25, 2024. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-fact…

4. Msomi NZ, Erukainure OL, Islam MdS. Suitability of Sugar Alcohols as Antidiabetic Supplements: A Review. J Food Drug Anal. 2021;29(1):1-14. doi:10.38212/2224-6614.3107

5. American Diabetes Association Professional Practice Committee. 5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2024. Diabetes Care. 2023;47(Supplement_1):S77-S110. doi:10.2337/dc24-S005Diabetes UK. Carbohydrates and diabetes: What you need to know. [Online] Available at: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes [Accessed 13th March 2024]

This content is provided for general information only. It is not intended to amount to advice on which you should rely – you must obtain professional or specialist advice from your healthcare professional before taking, or refraining from, any action on the basis of the content. Although we make reasonable efforts to ensure that the content is up to date, Roche makes no representations, warranties or guarantees, whether expressed or implied, that the content is accurate, complete, up-to-date or that it should be relied upon. 
 

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