KOMPAS.com – Sugar is often considered the enemy of diabetes.
Where, when you are diagnosed with diabetes, you may be immediately asked to pay attention to your sugar intake.
This is because sugar consumption can significantly affect the level of sugar (glucose) in your blood.
Read also: What Is Normal Blood Sugar Level In The Body?
But does that really mean that you will never be allowed to eat sugar again? Or, is there a way for you to enjoy the occasional sugar?
Actually how much sugar can be consumed by diabetics?
Reported from Very Well Health, if you are diagnosed with diabetes, your doctor will generally recommend that you eat less sugar than the normal recommended amount.
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What is the limit of sugar consumption per day for diabetics?
Know how much sugar can be consumed by diabetics to prevent a rise in blood sugar and complications of diabetes.
In America, American Heart Association (AHA) revealed that the recommended daily limit for sugar intake is 36 grams (9 teaspoons) for adult men, 24 grams (6 teaspoons) for adult women, and less than 24 grams (6 teaspoons) for children. children aged 2 to 18 years.
When diagnosed with diabetes, a person will then be advised to eat less sugar than the AHA recommends.
Meanwhile, in Indonesia, the Indonesian Ministry of Health (Kemenkes) itself has provided a grid that the daily sugar intake limit under normal conditions is 50 grams or the equivalent of 4 tablespoons.
So in general the limit of sugar consumption per day for diabetics in Indonesia is less than 50 grams.
By paying attention to this sugar intake limit, diabetics are believed to be able to control their blood sugar levels.
This is clearly very meaningful for diabetics to prevent the occurrence of various complications of diabetes.
Also read: 12 Ways to Prevent Dangerous Diabetes Complications
Identify hidden sugars
When able to prepare their own meals, some people with diabetes or their families may find it easier to control their sugar intake.
However, on some occasions, people with diabetes or their families may find it difficult to prepare meals independently at home.
Well, when it comes to eating foods that are not made by themselves, diabetics may find it difficult to control their sugar intake.
Launch Medical News Today, it is often difficult for diabetics to realize how much sugar is hidden in packaged foods and drinks.
Even if they read food labels in detail, they may not realize that sugar can be called by other names.
Also read: 6 Complications of Type 2 Diabetes to Watch Out for
Names to watch out for on food labels include:
- Agave nectar or agave syrup
- High fructose corn syrup
These various types of sugar can more or less have an impact on the blood sugar of diabetics.
So don’t get hung up on the assumption that white sugar alone can increase blood sugar levels.
Fructose for example. This type of sugar can only be metabolized by the liver which converts it into a type of fat (triglycerides) that can increase insulin resistance and stimulate more insulin production.
In the long term, these effects can lead to fatty liver and other complications.
Also read: 11 Reasons Excess Sugar Consumption is Bad for Health
Choose better carbohydrates
Keep in mind that your blood glucose levels can be affected by complex carbohydrates (starches) and simple carbohydrates (sugars).
There are several ways to incorporate sugar into your diet without overdoing it.
How about it?
1. Track daily carb intake
Choose foods that are lower on the glycemic index (GI).
The GI index measures the impact different foods have on your blood sugar.
American Diabetes Association The (ADA) recommends that people with diabetes eat carbohydrates with a low or moderate GI, such as fresh vegetables, whole grains, and nuts.
Fresh fruits can also be part of a diabetes-friendly diet, but should be limited because they are high in natural sugars.
Also read: 5 Diseases Due to Excessive Sugar Consumption, Not Only Diabetes
2. Look for carbohydrate foods that contain less than 10 grams of sugar and more than 3 grams of fiber per serving
Look at nutrition labels to find these numbers.
The more fiber in the food you eat, the less carbohydrates your body absorbs with each meal or snack.
3. If you want something sweet, try eliminating carbohydrates from the same food
For example, if you want to enjoy a small piece of cake after dinner, reduce the starch portion of your previous meal.
Starch can be in the form of pasta, rice, or potatoes.
Be careful that the amount of carbohydrates you take is almost the same.
Replacing a loaf of whole wheat bread with a large cinnamon roll won’t work.
If you like sweets, fruits like berries are also a great option.
Stick with whole fruit instead of drinking a large glass of fruit juice or a fruit-based smoothie.
Even if the juice is without sweeteners, the amount of sugar in the juice or smoothie can have the same glycemic impact as a can of soda.
Also read: 13 Foods That Contain High Carbohydrates but are Healthy
Reduce the number of calories
Launch WebMD, if you don’t have diabetes, the AHA recommends limiting calories from sugar to 10 percent of your total calories. One gram of sugar equals 4 calories.
For a 2,000-calorie diet, that means you can consume up to 50 grams of sugar from all sources per day.
It should be noted that the World Health Organization (WHO) recommends an even lower percentage of no more than 5 percent of total calories from sugar.
If you have diabetes, it is important to work with your doctor to find out which foods are right for you.
Ask what percentage of your total daily calories should come from sugar. This will help you make adjustments if you are obese and need to cut calories or if you are underweight and need to add calories.
So for the record, having diabetes basically doesn’t mean you can’t eat sugar anymore. However, it does mean that you need to be aware of hidden sugars and what percentage of your daily calories should come from sugar.
Also read: What is the Normal Blood Sugar Level in the Elderly?
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