Question: “I was recently diagnosed with diabetes and have to keep an eye on the sugar levels in my meals. I noticed some of your savoury recipes can have as much as 14g of sugar but don’t have sweet ingredients in them. Where does the sugar come from, and do I need to be worried about it?”
– Lyn, via email
Expert advice:
Sugars are a type of carbohydrate, however not all sugars are created equal. We can separate sugars into ‘naturally occurring’, like in fruit, milk, yoghurt and cheese, or ‘added sugars’ used to increase sweetness in products like baked goods, crisps, soft drinks and biscuits. Foods very high in added sugars are likely to be nutrient poor and high in kilojoules. If you have diabetes or want to eat healthily, you need to reduce these foods in your diet.
Foods with naturally occurring sugars are usually eaten in smaller amounts and provide many important nutrients like calcium, antioxidants and fibre. Fibre, especially, has the potential to increase fullness and improve after-meal blood glucose levels compared with highly processed carbohydrates and refined added sugars. It’s important to note that while sugar types may differ in certain characteristics, they all contribute calories and their effects on blood sugar levels can vary.
The Glycaemic Index (GI) is a way to rank carbohydrates based on how quickly they are digested and their impact on blood glucose levels. Foods with a low glycaemic index have less impact on blood glucose levels, so provide the best blood glucose level control. Examples of low GI foods include barley, oats, corn, chickpeas, lentils, dairy foods and most fruit and vegetables.
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