Can I have sugar if I have diabetes? Yes, you can and here is how

For decades, a myth has lingered in the public mind: that sugar is the sole culprit behind diabetes, and once diagnosed, individuals with diabetes must ban all sugar from their lives. This is an oversimplified narrative that caused unnecessary anxiety and fear. Prof. Dr A.F. Khabir Uddin Ahmed shares that, "For a person who does not have diabetes, eating sugar will not cause them to develop the disease. Sugar itself is not the cause of diabetes. However, for someone who has already been diagnosed with diabetes, there is a restriction on consuming sugary foods."

When we consume sugar, our bodies break it down into glucose, which then enters the bloodstream. For diabetics, this influx of glucose can lead to elevated blood sugar. The good news is that a strict, zero-sugar diet is generally not necessary or even recommended. The focus should be on overall dietary patterns and moderation.

1.        Understand carbohydrates: All carbohydrates break down into glucose. The key is to choose nutrient-dense carbohydrates and manage portion sizes.

2.        Focus on whole foods: Prioritise whole, unprocessed, fibrous foods. Fibre helps slow down the absorption of sugar, mitigating blood sugar spikes.

3.        Mind added sugars: The real concern lies with added sugars found in processed foods, sugary beverages, candies, and many desserts. These are "empty calories" that should be avoided.

4.        Balance and moderation: A small treat or a piece of fruit can often be incorporated into a diabetes-friendly meal plan when balanced with other foods and appropriate medication or insulin.

5.        Individualised plans: Diabetes management is highly personal. What works for one person may not work for another. Working with a registered dietitian or certified diabetes educator is crucial to developing an individualised meal plan.