If you have diabetes, you understand how important it is to keep your blood sugar levels in check and how difficult it can be. Your eating patterns play a key role.

While some foods have naturally occurring sugars, such as fruits (fructose) and milk (lactose), other sugars may be added to food during processing or preparation, such as sugar added to tea, coffee or cereal. It’s these added sugars you need to watch.

Liz Jones, MS, RDN, LDN, CDCES, registered dietitian and certified diabetes care and education specialist with Endeavor Health Medical Group, provides some facts about sugar intake for people with diabetes (and anyone looking to cut down on sugar).

  1. Do we “need” added sugars?

    No, our bodies do not necessarily need added sugar to function. Many people consume more added sugar than they realize, and it really doesn’t have nutritional benefit. Excess sugar can contribute to excessive calories, which is associated with weight gain, obesity, prediabetes, type 2 diabetes and heart disease. Added sugar, as a treat, is OK every so often when it fits into our calorie budget for the day.

  2. What foods/drinks have added sugar?

    Some foods are sweetened with sugar. For example, sugar may be added to yogurt, cereals, milk, fruit drinks, cereal bars, tea, coffee and energy drinks. Also, regular soft drinks, candy and ice cream typically have high amounts of added sugars.

  3. How do I find out if there is added sugar in my food?

    The “Nutrition Facts” panel on the food product now lists added sugars. Look under “total sugars” and “carbohydrates.” If you don’t see the panel, look for these ingredients: maltose, sucrose, high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates. Keep an eye out for added sugars in foods you wouldn’t expect — pasta sauce, salad dressing, fruit cups/sauces, yogurt, snack bars and more.

How can you cut down on the amount of sugar you’re eating without noticing? It may be easier than you realize. Jones shares some tips and sugar substitutes:

  • Rethink your drink. Swap sugar sweetened beverages for plain or sparkling water — flavor it naturally with a fruit infuser, mint, cucumber or a splash of fruit juice. Try natural cinnamon, nutmeg or naturally flavored tea bags or coffee grinds in your tea or coffee, versus adding sugar, honey, or agave syrup.
  • Make your own snack mix and granola. Combine nuts, seeds and unsweetened dried fruit, popcorn, and non-sugared/non-frosted cereal. Try making your own cereal bars.
  • Make your own dressings/sauces. Store bought bottled salad dressing, ketchup, tomato sauce and BBQ sauce can be loaded with sugar. Try to make your own. For example, instead of marinara sauce, get tomato sauce and add your own herbs/spices.
  • Eat “sweet treats” less often. For day-to-day treats, try fresh, frozen or dried fruit. Consider yogurt, rice pudding, unsweetened fruit sauces. Buy smaller packs of your favorite sweet treats and keep sugar sweetened items out of sight, so you’re not tempted to eat too many. Add more natural fruits/vegetables to your day and have them readily available. Follow MyPlate nutrition recommendations for meals. Also, instead of ice cream trips, dinner outings or coffee dates, try walking, biking or bowling with family and friends.
  • Make changes gradually. If cutting out sugar in your favorite coffee is hard, even going from 2 tsp to 1 tsp can eventually lead to a long-term benefit. Try to reduce the sugar in your favorite recipe or swap some of the sugar for unsweetened apple sauce. Check out the ADA’s Diabetes Food Hub for your favorite dessert recipes with healthy swaps.

Do you have diabetes or prediabetes, or want to learn more to support a family or friend? Join us for a "Living with Diabetes" class at Galter Life Center and learn how to prevent and control diabetes, how to eat for diabetes and how to monitor health through basic screenings. Learn more and register.