The Sweet Life Table sugar (sucrose) used to be seen as unhealthy for people with diabetes. Doctors and dietitians assumed that table sugar was more quickly digested and absorbed into the blood than starches, like potatoes and breads. They thought that table sugar would cause a larger rise in blood glucose. They were wrong. More than a dozen studies have shown that sugars in foods don't spike blood glucose any higher or faster than starches. The American Diabetes Association has changed its nutritional recommendations to say, "scientific evidence has shown that the use of sucrose as part of the meal plan does not impair blood glucose control in individuals with type 1 or type 2 diabetes." The picky guidelines that told you exactly how many teaspoons of sugar you could eat per week have been dropped. However, one important rule remains: you need to work sugar into the meal plan that you have set up with your dietitian. Sugar is not a "free food." It counts as a carbohydrate. When you choose to eat foods that contain sugar, you need to substitute them for carbohydrate foods in your meal plan. What is a sugary food? The Nutrition Facts labels on almost all packaged foods will tell you how many grams of sugar are in a serving of that food, as well as how many grams of total carbohydrate. Your registered dietitian can help you read the new food label. He or she will also do a nutrition assessment to tell you how much carbohydrate to eat at each meal. The Aftertaste The new recommendations are good news. But there are still reasons to limit the amount of sugar you eat. Sugary foods are often foods without much nutrition. They have calories, but lack the vitamins, minerals, and fiber that are important to your health. Foods made with a lot of sugar are often also high in fat. Look at the exchange values for foods such as ice cream, cake, and chocolate. One-half cup of ice cream equals one (1) starch and two (2) fat exchanges. Eating too many high-fat foods puts you at risk for heart and blood vessel disease. Remember that different people have different responses to food. It's a good idea to check your blood glucose after you eat a sugary food. You may be able to eat a serving of a food with sugar without much change in your blood glucose levels. Or you may find that your blood glucose level shoots up and you need to use care when eating sugary foods. If you take insulin, your dietitian may be able to teach you how to increase your dose when you plan to eat something with sugar or extra carbohydrate. a.k.a. Sugar There are many types of sugars in nature. You should be aware that the Nutrition Facts label groups all types of sugar together under the category "sugars." Regular table sugar is called sucrose. You can recognize some other sugars on labels because their chemical names also end in "-ose." These include glucose (also called dextrose), fructose (also called levulose), lactose, and maltose. Other kinds of carbohydrates are sugar alcohols: sorbitol, xylitol, and mannitol. Fructose and the sugar alcohols may have a smaller effect on your blood glucose levels than sucrose or other carbohydrates. These sweeteners are fine to use in moderate amounts. But there is no reason to use large amounts of fructose or sugar alcohols in place of sucrose. Large amounts of fructose may increase blood fat levels. Sucrose is known by several names, depending on its form and how it was processed. Molasses, beet sugar, brown sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup -- all are basically table sugar and have similar effects on blood glucose. Other natural and processed foods are very high in sugars. These foods include carob powder, corn syrup, sugar cane syrup, honey, sweetened condensed milk, and chocolate. Low Calorie Sweeteners Don't throw away your low calorie sweeteners just because sugar is safer than you thought. Low calorie sweeteners are "free foods." They make food taste sweet, and have no calories and do not raise blood glucose levels. They do not count as a carbohydrate, a fat, or any other exchange. They can be added to your meal plan instead of substituted. The Food & Drug Administration (FDA) has approved the use of these low calorie sweeteners. The American Diabetes Association accepts the FDA's conclusion that these sweeteners are safe. Saccharin Saccharin can be used in both hot and cold foods to make them sweeter. As you may know, large amounts of saccharin have caused cancer in laboratory animals, such as rats. Rats are often good models for humans, but in the case of saccharin, they appear not to be. Evidence from studies done on people suggests that saccharin does not cause cancer in humans. Aspartame Aspartame (NutraSweet) is another low calorie sweetener. You need to use only a tiny amount to sweeten food. People who have the rare disease phenylketonuria (PKU) know not eat or drink anything with phenylalanine. Because aspartame-containing products have phenylalanine, those products carry the labeling "Phenylketonurics: Contains Phenylalanine." Because high temperatures can decrease its sweetness, check the manufacturer's Web site or call their toll-free number for guidelines when using aspartame in recipes. Acesulfame potassium Another low calorie sweetener on the market is acesulfame potassium (Sweet One), also called acesulfame-K. This sweetener can be used in all baking and cooking. In some cases the texture of baked goods is not the same with acesulfame-K as with sugar. To improve the texture, you might need to add some sugar. Again, follow the manufacturer's guidelines for the best results. Sucralose Sucralose (SPLENDA) is the newest low calorie sweetener on the market. Sucralose can be used anywhere sugar can be used, such as in beverages, baked goods, and processed foods. Like other low calorie sweeteners, you may need to add some sugar to recipes to improve texture. All of these low calorie sweeteners may help people who have diabetes or are overweight reduce calories and stick to a healthy meal plan. In addition, these sweeteners are useful for reducing calories and carbohydrates when used instead of sugar in coffee, tea, cereal, and on fruit. For Dessert Whether you choose to eat foods with sugar, low calorie sweeteners, both, or neither, there are four helpful hints to a sweeter life with diabetes. 1. Work with a registered dietitian to develop a meal plan unique for you. A nutritional assessment will help you learn how much carbohydrate at meals and snacks keeps your blood glucose in your target range. 2. Limit saturated fats, which often go hand-in-hand with sugar in some sweet foods. 3. Learn to read the Nutrition Facts on food labels to know how much fat, protein, and carbohydrate you're getting. 4. Eat a variety of fruits, vegetables, low-fat dairy products and whole grain foods each day. Do you love sweets? Now you can indulge in nachos, pizza and yummy chocolate brownies without the guilt! Learn how with Forbidden Foods Diabetic