Sugar contributes to the carbohydrate content of foods, making sugar a concern for diabetics. While some foods are naturally concentrated in sugars, others have sugar added during the manufacturing process. The American Heart Association advises that women limit added sugars to 25 grams (6 teaspoons) a day and men to 37.5 grams (9 teaspoons) a day. Though it won't be possible to see these added sugars in teaspoons when it has been added to a product during manufacturing, the Nutrition Facts Label can help to identify added sugars.
On the food label, "Total Carbohydrate" will be listed, and then broken down into "Dietary Fiber," "Sugar Alcohols," and "Sugars." For carbohydrate counting purposes, "total carbohydrate" is the main number to be concerned with, but also note:
- The term "sugars" refers to added sugars, as well as natural sugars coming mostly from fruit and dairy products -- so if the food in question is not fruit or dairy, then it is safe to assume most of the sugar has been added during manufacturing.
- "Sugar Alcohols" are frequently found in diet and diabetic foods. They are only partially absorbed and can often lead to gastrointestinal symptoms, such as bloating, diarrhea or gas. However, because they are only partially absorbed, they provide fewer calories. If a food has more than 5 grams of sugar alcohols per serving, then it is recommended to subtract half of the sugar alcohol grams from the total carbohydrate grams for a more accurate carb count.
Another way to identify added sugars is by reviewing the ingredient list. Ingredients are listed in descending order -- ingredients found in the largest amounts are listed first. Finding ingredients such as sugar, corn syrup, honey, and dextrose near the top of an ingredient list should signal that there is a high amount of added sugar in the product.
For more information on sugar, carbohydrates and diabetes, see the following links:
