If you have diabetes, you might think you can’t have any sugar, but your body actually needs certain sugars like glucose to function. You can talk with your diabetes care team about managing your sugar intake.
Sugar is often portrayed as a villain or main culprit when the topic of diabetes comes up.
While sugar does play an important role in the context of this condition, several misconceptions exist about people with diabetes being able to consume sugar.
People with diabetes can eat food and drink beverages that contain sugar. But just like everything, moderation is key.
This article looks at the role of sugar in diabetes and glucose management, and how to approach it in appropriate and balanced ways.
Clinical guidelines or recommendations about anything, including sugar consumption by people with diabetes, are just that: guidelines. They aim to guide many people and help them stay as healthy as possible.
Expert opinions differ on daily sugar recommendations:
- The World Health Organisation (WHO) recommends that adults and children ensure their added sugar intake or “free sugars” make up less than 10% of their daily calories.
- In the United States, that recommendation is the same, according to the Centers for Disease Control and Prevention (CDC). That translates to
12 teaspoons per dayTrusted Source , or around 50 grams, when following a 2,000-calorie diet. - However, the American Heart Association advises limiting sugar to no more than
6%Trusted Source of total calories per day. For most women, that means 100 calories per day or 25 g — about 6 teaspoons of added sugar per day. For most men, this means 50 calories per day or 36 g — around 9 teaspoons.
The CDC
If you’re used to consuming a lot of sugar, you may want to reduce your intake to help manage blood sugar levels and keep them in target range.
Carbohydrates count, too
Calories and sugar are not the only things that matter when looking at a nutrition label. Carbohydrates are just as important for people with diabetes.
It’s important to keep in mind that carbs break down into sugars. So, just because you see “no sugar” on a nutrition label doesn’t mean it’s free of any blood sugar effect. Carbs affect blood sugar levels just like forms of sugar do.
The American Diabetes Association (ADA) does not recommend a specific daily carb limit for people with diabetes because it’s so individual. However, the typical U.S. diet contains about 275 g of carbs per day, which is too high for most people with diabetes.
If you decide to try carb counting, you’ll need to know the total grams of carbs in the foods or drinks you plan to consume and have a reasonably accurate estimation of the serving size.
One carb serving contains
Learn more about carb counting.
Of course, everyone is different. Your weight, activity level, nutritional needs, and your body’s reaction to
You and your diabetes care team can discuss your situation, including your history of managing your blood sugar levels, to determine how much sugar you can eat in a typical day. This can also vary, depending on what type of diabetes you have and any medications you take.
Some people may worry that eating sugar will lead to diabetes, but the condition is much more complex. Plus, your body does need some sugar to function. According to the National Institutes of Health, one type of sugar called glucose is an important source of fuel for your body and brain.
The sugar in your body comes, in part, from carbohydrates. After you eat, your body breaks down the food you eat as you digest it, sending glucose into your bloodstream.
Simple carbohydrates like candy or fruit break down quickly, sending a quick burst of sugar into your bloodstream. More complex carbohydrates like pasta break down more slowly and deliver a steadier dose of sugar over time.
If you don’t have diabetes, your pancreas will respond to the influx of sugar by releasing a hormone called insulin. This works to move that sugar out of your blood and into your cells to use as fuel.
However, if you have diabetes, your pancreas may not respond by producing enough (or any, in some cases) insulin to do the job. The sugar can build up in your bloodstream, which can eventually damage your blood vessels and cause other complications.
Different types of diabetes
Here’s what to know about each of the main types of diabetes:
- Type 1 diabetes (T1D): This is an autoimmune condition in which your pancreas is no longer able to produce any or enough insulin to help you naturally regulate your blood sugar levels. You must take insulin (injection, insulin pump, inhaled) so your body can move the glucose into your cells from the bloodstream for energy. Roughly
5% to 10% of people with diabetesTrusted Source have this type. - Type 2 diabetes (T2D): People with T2D have developed a resistance to insulin, so it doesn’t work efficiently to move sugar from the bloodstream into your cells. Over time, your pancreas may also stop producing insulin. While many people use lifestyle measures like diet and exercise to manage their T2D and keep blood sugars steady, many also take medications like insulin or metformin to help manage their condition. T2D is the most common form, with roughly
90% to 95% of people with diabetesTrusted Source living with this type. - Latent autoimmune diabetes in adults (LADA): Sometimes known as type 1.5 diabetes, LADA shares characteristics of both type 1 and type 2 diabetes.
- Gestational diabetes: Some people develop diabetes during pregnancy, which often requires them to take insulin until delivery.
It’s a common misconception that people with diabetes need to give up sugar for the rest of their lives.
So, in other words, yes, people with diabetes can still eat sugar. They can eat foods with added sugars and also other foods containing carbohydrates that break down into sugar inside the body.
People with diabetes need to be careful about how much sugar they consume.
Addressing diabetes stigma
No one chooses to have diabetes — regardless of the type. Food choices and lifestyle habits can play a part in developing type 2 diabetes, but science is also clear that genetics play a part in the development of this condition.
The most common diabetes stigma is the perception that people with diabetes are responsible for developing the condition. Eating too much sugar does not directly cause diabetes.
Stigmatizing people by mentioning they are “eating too much sugar” or taking other actions to cause their diabetes can be damaging to that person’s mental health. A 2020 study shows a link between stigma and symptoms of depression, anxiety, and distress.
You can consider joining the ADA’s online support community or visit diaTribe’s dStigmatize page for more information and resources.
Limiting sugar content overall is a smart choice. A few commonly recommended strategies include:
- Trying to eat smaller portions to reduce your daily calorie count.
- Eating a variety of foods, including vegetables, fruits, grains, and low fat dairy, to get the most nutritional bang for your buck.
- Choosing foods with lower amounts of fat.
- Watching out for highly processed foods, which may contain a lot of added sugars.
- Limiting sugar-sweetened beverages. Instead, try substituting with a lower sugar option or choosing water more often.
You can also learn how to count carbohydrates. Many people with diabetes count carbs to help them keep track of what they’re eating so they can better manage their blood sugar levels.
According to the CDC, if you have overweight, you may help reverse prediabetes and delay or prevent type 2 diabetes by shedding
If you have diabetes, you don’t have to resign yourself to a life without sugar. However, you do need to be mindful of how much sugar you consume and how it affects your ability to manage your blood sugar levels.
This includes not only sugary sweets but beverages and anything with carbohydrates, as your body converts those into sugar. Your diabetes care team can help you design a plan to achieve a healthy balance.
