1. Remember that all carbohydrate-containing foods, not just sugars alone, affect your blood sugar.
This is the foundation of diabetes meal planning. Years ago, it was thought that only foods that contained sugar would raise blood glucose levels. As a result, people with diabetes were instructed not to eat foods with sugar in them (i.e. candies, cakes, cookies, etc.) and thus, the belief that people with diabetes can never eat any sugar was born. This is a myth.
It is now understood that ALL carbohydrate foods—starches, fruit, milk, and sweets—affect blood sugar levels in roughly the same way. For example, a 15-gram serving of sugar (1/2 cup of ice cream) and a 15-gram serving of carbohydrate as starch (1 slice of bread) will both produce about the same rise in blood sugar. Because of this similarity, it makes absolutely no sense that a person with diabetes can eat starch but not sugar. In the end, what becomes most important is the portion size of whatever carbohydrate foods are chosen. If possible, read the nutrition label (see tip #4 below) to determine the carbohydrate amount.
Another myth worth mentioning at this point is that "sugar free" foods (including foods made with artificial sweeteners) won't raise blood sugar. Remember, ALL carbohydrates affect blood sugar levels. While sugar free products have not been sweetened with sugar; many still contain some form of carbohydrates and will still affect blood glucose levels.
2. Try basic carbohydrate counting.
This is a method of meal planning in which individuals have a "carbohydrate budget" at each meal and snack. The carbohydrate budget can be counted in grams or servings. A typical budget is 45 grams (3 servings) of total carbohydrate at each meal for women and 60 grams (4 servings) for men. For snacks, both men and women tend to aim for 15 to 30 grams (1- 2 servings) of carbohydrates.
The beauty of a carbohydrate budget is that it can be "spent" on any carbohydrate food—including sugar or special treats. This is the best way to include "junk food" in any situation without necessarily going over your carbohydrate goals. Here's an example of how a person with diabetes might choose to spend their carbohydrates during a meal at a cookout: Continued ›