Can diabetics only eat non-sweet foods?

That is not the case.

In many people's impressions, diabetics seem to have no connection with sweets, but in fact, diabetics can enjoy sweets. The key lies in the glycemic index (GI) of food and the overall balance of diet. The glycemic index is an indicator of the effect of carbohydrates in food on blood sugar levels. Low GI foods release sugars more slowly during digestion and have less impact on blood sugar levels. In other words, not all sweets have the same effect on blood sugar, and diabetics can choose low GI sweets to satisfy their desire for sweetness. Controlling the amount of sweets is also key. Even high GI sweets can reduce the impact on blood sugar if the amount is controlled. By monitoring blood sugar levels, diabetics can understand their reactions to specific foods and adjust the types and amounts of food. In addition, diabetics can also choose sugar-free or low-sugar foods to meet their needs for sweetness. These foods usually use substitutes such as xylitol and sorbitol to replace traditional sugars such as sucrose and glucose. But it should be noted that diabetics must follow some principles when choosing food: 1. Control total calorie intake to maintain a healthy weight. 2. Choose low GI foods, such as whole grains, non-starchy vegetables and some fruits, which have less impact on blood sugar. 3. Eat high-quality protein in moderation, which helps control hunger while having less impact on blood sugar. 4. Choose healthy sources of fat, such as olive oil, nuts and fish, which help blood sugar control and provide essential nutrients. 5. Reduce the intake of sugary drinks, candies and other high-sugar foods, as they can quickly increase blood sugar levels. 6. Eat at regular times to help maintain stable blood sugar levels. 7. Avoid drinking on an empty stomach, as alcohol can affect blood sugar levels. 8. Increase fiber intake, as fiber in food can help control blood sugar levels while increasing satiety. 9. Monitor blood sugar levels regularly so that diet and lifestyle can be adjusted in time. In short, people with diabetes can eat sweets, but they need to manage blood sugar levels by controlling portions, choosing low GI foods, choosing foods with no or low sugar, monitoring blood sugar responses and balancing the overall diet. Through these strategies, people with diabetes can enjoy sweets while keeping blood sugar stable and enjoying sweetness.

Author | Master of Doubao Food Processing and Safety

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center