Satisfy Your Sweet Tooth Without Sacrificing Your Health

The Truth About Sugar

Sugar, regardless of its natural or refined form, is treated the same way by your body and can raise your blood glucose levels. It’s essential to distinguish between naturally occurring sugars in nutritious foods, like milk and whole fruit, and added sugars in processed foods and drinks.

Reading Labels Like a Pro

To make informed choices, you need to read nutritional labels carefully. Be aware of:

• Hidden sugars
• Surprise carbs
• Misleading serving sizes
• Ingredients that end in “-ose” or include “syrup” in their name, which may be high in added sugars

Know Your Serving Sizes

Serving sizes can be tricky, so make sure to check the label. For example, a pint of ice cream is not one serving, but four! Limit your servings of sugary foods to 15 to 30 grams of total carbs, which is about:

• 1/2 cup of traditional ice cream
• A 2-inch square of brownie

Use the Glycemic Index to Your Advantage

The glycemic index (GI) ranks foods based on how quickly they break down into sugar in your bloodstream. Choose foods with a low GI (under 55) to minimize the impact on your blood sugar levels. Examples of low-GI foods include:

• Fresh fruits like cherries, grapefruits, and apples

On the other hand, canned fruits and doughnuts have a higher GI.

Log Those Carbs

Keep track of your total carb intake to make informed choices about your desserts. Even healthy foods like pasta sauce and French bread can contribute to high carb loads, so be mindful of your overall carb intake.

Stay Hydrated

Drinking enough water is crucial when consuming desserts, as your body needs water to process glucose. Dehydration can lead to blood sugar fluctuations, so make sure to drink plenty of water throughout the day.

Take a Post-Dessert Walk

Gentle exercise, like a brisk walk, can help regulate your blood sugar levels after consuming a sweet treat. This doesn’t mean you should overindulge, but exercise can be a useful tool in managing your blood sugar.

Seek Expert Advice

Everyone’s nutritional needs are different, so consult with a healthcare provider or registered dietitian to develop a personalized eating plan that suits your health goals.

Common Blood Sugar Landmines

Be aware of common mistakes that can lead to blood sugar spikes, such as:

• Trusting labels that look healthy without checking the nutritional facts
• Eating sweets between meals
• Relying on refined sugars and processed foods
• Falling for natural sweeteners and sugar substitutes without considering the carb count

By following these tips and being mindful of your dessert choices, you can enjoy sweet treats while maintaining healthy blood sugar levels. Remember, moderation is key, and it’s essential to prioritize your overall health and well-being.