Can people with diabetes eat sweets? We'll introduce some tips for eating sweets and some recommended sweets.
There are many cases where people with diabetes or those concerned about their risk of diabetes have to resist their cravings for sweets. The key to being able to enjoy sweets is being able to control the rise in blood sugar after eating them.
In this article, we will explain the points that people with diabetes should be aware of when eating sweets, as well as the characteristics of sweets that can be eaten by people with diabetes.
Can you still eat sweets if you have diabetes?
First of all, how are diabetes and snacking related?
Diabetes is a disease in which glucose metabolism does not occur normally in the body, causing an excess of sugar in the blood. Humans obtain sugar from food as an energy source. In the case of healthy people, the hormone insulin, which is secreted by the pancreas, converts the glucose in the blood into energy, and any excess is temporarily stored in the liver and muscles as glucose, allowing the blood sugar level to be maintained at an appropriate level.
However, in diabetes, the body does not produce enough insulin or the insulin that is produced does not work properly, so the blood sugar level cannot be regulated and various physical problems occur.
If a person with diabetes eats between meals, they need to be careful, as there is a risk that their blood sugar levels may remain high, depending on the amount of sugar in the food and the timing of the meal.
However, even if you have diabetes, it doesn't mean that you have to give up sweets altogether. If you choose the right ones, keeping in mind the key points, you should be able to enjoy sweets while keeping your blood sugar levels under control.
Points to be aware of when eating sweets if you have diabetes
In order to eat sweets while managing your blood sugar levels, you need to keep your blood sugar levels from rising too quickly. To do this, it is a good idea to pay attention to the amount of sugar in the sweets, the ingredients used, and when you eat them.
Below, we will explain seven points to keep in mind when eating sweets.
Calories
The first point to consider is calories. If you eat high-calorie sweets and then fail to burn off enough calories through exercise, you may become overweight and there is a risk that your insulin function may decline.
The general rule for appropriate calorie intake when eating between meals is “around 10% of your total daily calorie intake”. If you have diabetes, it is recommended that men consume around 200 kcal and women around 180 kcal per day as a guide for managing blood sugar levels.
For those who are concerned about their blood sugar levels, it is recommended that men consume no more than 150 kcal and women no more than 120 kcal. The ideal amount of calories for snacks per day is between 80 and 160 kcal.
Carbohydrates
In order to enjoy sweets while keeping your blood sugar levels under control, it is important to be aware not only of the calories but also of the amount of carbohydrates you are consuming.
Try to keep the amount of carbohydrates you consume in between meals to 10g or less per day.
In recent years, the concept of “LOCABO” (low carbo), which advocates the appropriate intake of carbohydrates, has become more widely known. The idea of “LOCABO” is to recommend taking the right amount of carbohydrates, rather than an extreme carbohydrate restriction, and it is proposed by the Food, Fun, and Health Association. The basic idea is to take the right amount of carbohydrates in a delicious and enjoyable way, while keeping the amount of carbohydrates you take in each day between 70 and 130 grams.
If you have diabetes or are concerned about your blood sugar levels, as a guide, it is a good idea to keep your daily intake of carbohydrates to within 5-7g per kg of body weight.
Nutrients
When eating sweets while controlling your blood sugar level, it is also a good idea to check the nutrients contained in the sweets.
When snacking, if you eat protein together with carbohydrates, you can keep your blood sugar level from rising and falling too much. Also, foods that contain a lot of protein are said to be more filling than foods that contain a lot of carbohydrates or fat, so they can also be expected to have an effect in suppressing your appetite.
Foods that are high in protein include okara cookies, cheese, eggs, fish sausage, and tuna.
It is also recommended that you be conscious of the foods that contain the nutrients you feel you need or that you tend to lack in your diet. Many low-sugar sweets are rich in vitamins, minerals, iron, zinc, calcium, etc., and can help you to get the nutrients you can't get from your three meals.
Timing of Eating
In order to keep your blood sugar level low and avoid snacking, it is important to be aware not only of “what you eat” but also of “when you eat”.
The best time to snack is immediately after breakfast or lunch, or before going out or exercising.
The blood sugar level that rises after a meal will gradually fall over the next few hours thanks to the action of insulin. As the kanji for “snack” suggests, eating a snack in between meals will cause the blood sugar level, which was just starting to fall, to rise again, and there is a risk that it will rise even higher at the next meal. However, if you eat a snack as a dessert immediately after breakfast or lunch, you can lower your blood sugar level before the next meal.
Also, if you eat carbohydrates before going out or exercising, they will be used as an energy source when you move your body, so they will help to keep your blood sugar level from rising too quickly.
It is also a good idea to avoid eating between meals after dinner and before going to bed. At night, you are unlikely to be doing much exercise, and your blood sugar levels are unlikely to fall. If you eat between meals and go to bed with your blood sugar levels still high, this will affect your blood sugar levels during sleep and in the morning, and increase the risk of obesity.
Tricks for not overeating
When snacking, try to keep the amount you eat to a reasonable level and avoid overeating. Even if you are conscious of calories, carbohydrates and nutrients, if you eat too much each time you snack, all your efforts will be wasted. It is important not to eat too much at once and to stop yourself from wanting to eat more.
There are many ways to avoid overeating. For example, when buying food from the store, choosing products that are sold in small portions or individually wrapped can help you to control the amount you eat at a time. You can also keep track of how much you eat by only putting the right amount of food on your plate for your regular meals and snacks, or by cutting up the right amount of food and putting it in front of you.
On the other hand, “eating while doing something else”, such as eating snacks while watching TV, can lead to overeating because the restrictions don't work, so you need to be careful. Even simple things like not leaving food within easy reach and having a warm drink with your meal can help you to eat less.
Also, eating slowly over a long period of time is also effective. When you chew your food slowly and consciously, the brain's satiety center works, and you can feel satisfied even if you don't eat a lot.
Combining with drinks
Being conscious of how you combine your food with drinks can also help you to control your blood sugar levels.
When eating sweets, if you combine them with drinks that don't contain sugar, such as tea or water, you can reduce the rise in your blood sugar levels after eating. For example, research has shown that people who drink 3-4 cups of coffee a day have a lower risk of developing diabetes than people who don't drink coffee at all, for both men and women.
When snacking, avoid drinks that contain a lot of sugar, such as orange juice and cola, and if possible, take them with black coffee to help keep your blood sugar levels down.
Even if it has zero calories, be careful!
Many people choose “zero calorie” or “non-calorie” foods in order to restrict their carbohydrate intake. However, in reality, foods with less than 5 kcal per 100g (or less than 5 kcal per 100ml for beverages) can be sold with these labels. So even if a food is advertised as having zero calories or no calories, be careful not to eat too much of it, as you could end up taking in a lot of calories.
There are also many foods on the market that are advertised as “sugar-free” or “sugar-free”. Although these foods do not contain sugar, they often contain artificial sweeteners to give them a sweet taste, so you need to be careful not to eat too much.
Avoid making judgments about whether or not something is good or bad based on whether it is “sugar-free” or “zero calories”. It is important to check the ingredients used, such as whether they are natural or artificial sweeteners, after you have ascertained the actual calorie content.
Characteristics of sweets that can be eaten by people with diabetes
糖尿病を患っている人でも食べられるスイーツは数多くあります。糖尿病の人にもおすすめのスイーツや食材を見ていきましょう。
Chocolate
In recent years, there has been a lot of low-sugar, high-cocoa-content chocolate on the market. Chocolate with a cocoa content of 70% or more is rich in polyphenols, so it is likely to be effective in preventing complications.
Cheese
Cheese is a “low GI food” with a low GI value, which is an indicator of the amount of rise in blood sugar after eating. It is also rich in protein and calcium.
Fruit
The fructose contained in fruit is a natural sugar, so if eaten in the right amount, it can help to prevent a large rise in blood sugar levels after a meal. It is also rich in vitamin C and dietary fiber.
Nuts
Nuts can be expected to improve blood sugar control. They contain minerals such as magnesium, calcium and potassium, as well as unsaturated fatty acids. Chewing them thoroughly will give you a sense of satisfaction. However, they are high in calories, so you need to be careful not to eat too many.
Eggs
Eggs are a filling, high-protein food. They are also a good source of vitamins, iron, zinc, minerals and calcium.
・Yogurt
Yogurt is a food that provides protein, vitamins and minerals. It is also expected to improve the intestinal environment with lactic acid bacteria.
Another feature of the foods produced by Naturビュー is that they are delicious. We strive to create foods that maximize the deliciousness of the ingredients we use, pursuing a taste and flavor that does not make you feel that it is low in carbohydrates.
For more information, please click here.