Understanding Sugar Alcohols! Whether They Affect Blood Sugar Levels and 16 Tips for Controlling Blood Sugar
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Understanding Sugar Alcohols And Whether They Affect Blood Sugar Levels
A sugar alcohol
is a type of carbohydrate that is not completely absorbed by the body, and thus
is supposed to have a minimal impact on blood sugar. This would also be similar
to fiber, which is another type of carbohydrate that we don't digest and that passes
through the digestive tract into the colon without being absorbed.
They picked up
the name sugar + alcohol, because they partially resemble the chemical
structure of sugar, but interestingly their structure also has a part that
resembles alcohol.
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As a result of
their properties, food manufactures began widely using sugar alcohols as
sweeteners in their products - the basis for this was if the sweetener wasn't
being absorbed by the body, then it didn't have any impact on insulin release
or blood sugar levels.
But the marketing goes further to what has become called netting of carbohydrates, and the promotion of foods sweetened with sugar alcohols instead of sugar, as being low-carb foods. The logic behind this is if there is no impact or increase in blood sugar levels, then there is also no carbohydrate impact. So, let's say that you have bought a food bar that should be listed as containing 22 grams of carbs, but 15 of these are sugar alcohols, then there are only 7 grams of net carbs.
And, if the
same product had 5 grams of fiber, which is another carbohydrate that goes
through the digestive tract without being digested, then the carbs are netted
even further - and you are eating a food bar that is being sold as having 2
grams of net carbs, because that is the amount that would have any impact on
blood sugar.
Is The Netting
Of Sugar Alcohols As Having Not Blood Sugar Impact Valid
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To begin with,
unlike fiber, sugar alcohols are at least partially digested and absorbed,
which would cause some impact if they had a glycemic index above zero -
glycemic index is a way of comparing the relative sweetness of a food with
sugar, where sugar is 100% sweetness with a GI of 60.
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There is a wide
range of GI and calories per gram in the different sugar alcohols. But
especially in the case of maltitol syrup and maltitol, which is one of the most
widely used in food bars, you are within 75% of ingesting sugar - and there is
just no way that can be said to have so little impact on blood sugar levels
that it can be netted against the total carbohydrate number as if it isn't in
the product.
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Everyone wants
to know that the ingredients and nutrition label on the foods they eat are accurate
and properly represented. But this can be a real problem for people with
diabetes, or any kind of sugar restriction, and are trying to verify that they
are eating low-carb foods. So, when you are considering buying processed foods
based on being low in carbohydrates, carefully check the ingredients for sugar
alcohols, because they can impact your blood glucose.
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16 Tips for Controlling Blood Sugar
We can control
type 2 diabetes by following a diet that is low in fat, low in sugar, low in
salt, and high in fibre. It should consist mainly of plants and other foods
with low glycemic index numbers, and be washed down with lots of water.
There are times
however, no matter how successful we are at controlling our diabetes, that we
experience 'unexplainable' swings (up or down) in our blood glucose levels.
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The reason is
simple: we all have slightly different reactions to various foods, ie some
foods will increase (or decrease) blood glucose levels for some people while
others will experience no effects, adverse or otherwise, from eating these
foods.
To become adept
at controlling our diabetes we need to know how we are affected by particular
foodstuffs and drinks. We can only find this out by keeping track of our
responses to them.
To help, here
are some notes on various foodstuffs and drinks that may affect your blood
glucose levels in various ways. You should check these tips for controlling
blood sugar against your own experience of how these particular foods affect
you.
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Coffee
Your blood
sugar may rise after you drink coffee, even sugarless black coffee, due to the
caffeine it contains.
The caffeine in
black and green tea or other drinks can have a similar effect on your blood
glucose.
Strangely,
there are other compounds in coffee that have beneficial effects on your
health. These include antioxidants such as chlorogenic acids and melanoidins,
as well as N-methylpyridinium, which can boost cell defence mechanisms.
So how does
coffee, green tea etc affect your blood sugar levels?
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Refined bread
The refined
flour in white bread gives it a high value on the glycemic index, in excess of
70. Thus it is digested quickly and produces a rapid high spike in the level of
your blood glucose.
So you should
eat bread made from 100% whole meal flour.
Bagels are
often touted as a healthy alternative to white bread. Not so, if you are
diabetic. Bagels contain more carbs and calories than a slice of bread... even
the wholemeal ones.
What is the
best bread for you?
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Sugar-free
foods
These seem like
a safe bet when you are diabetic. But this is not always true.
Many sugar-free
foods contain oodles of fat added to impart flavor. If you are a type 2
diabetic you need to rid your diet of fat as far as possible in order to
unblock the glucose receptors in your muscle cells.
Sugar-free
foods may also contain a lot of starch, the main form of carbohydrates. You can
only find out by checking the labels.
Sugar alcohols,
such as sorbitol and xylitol, are often added to sugar-free foodstuffs to make
them taste sweet. While these compounds have fewer carbs than sucrose (table
sugar), they may still have enough to boost your blood glucose levels. Again,
check the labels.
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Eating out
Going to
restaurants always presents problems for diabetics. Trying to decide whether a
dish on a menu meets your low-fat, low-sugar dietary criteria can be difficult.
Food based on
Chinese, Japanese and other Eastern cuisines is, in the main, quite healthy.
However the
white rice served in these restaurants contains lots of carbohydrates. It also
has a relatively high GI value which means that the carbs are digested quickly
and thus can give rise to a rapid spike in blood glucose levels.
Some Eastern
foods also have a high fat content. You need to avoid these foods.
You need to be
cautious when eating out in other Western restaurants. Pizza, French fries and
other foods contain lots of carbs and fat.
No matter where
you eat, you should note the foods you have eaten. You should then check your
blood sugar about 2 hours later. After a while a pattern will emerge and you'll
be able to see which foods have an adverse affect on your glucose levels and
what foods are safe to eat on a night out.
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Colds and flues
Your blood
glucose levels will rise when your body is trying to fight off an illness.
There's not a lot you can do about that except to make sure you stay hydrated
by drinking lots of water.
Note that some
medicines can increase your blood sugar levels even further. These include some
antibiotics and decongestants for clearing your sinuses. For example, decongestants
containing pseudoephedrine or phenylephrine are known to raise blood sugar.
Cold medicines
also sometimes have a little sugar or alcohol in them, so look for products
that do not contain these ingredients. Antihistamines, however, don't cause a problem
with blood glucose.
You should ask
your pharmacist about the possible effects of over-the-counter meds before you
buy them. You should, of course, attend your doctor if an illness persists for
more than two days or so.
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Other
medications
Several medicines
in common use can have an adverse affect on blood sugar levels.
Corticosteroids, such as prednisone, are used to treat
rashes, arthritis, asthma, and many other conditions. They are known to boost
your blood glucose levels.
Diuretics (or water pills) that help
regulate high blood pressure can also affect blood sugar levels adversely.
Birth control pills containing estrogen can
affect the way a woman's body handles insulin. Birth control injections and
implants are known to raise blood sugar levels. However oral contraceptives are
considered safe for women with diabetes. A combination pill containing
norgestimate and synthetic estrogen is recommended, though your doctor's advice
should always be sought.
Female hormones
When a woman's
hormones change during her monthly menstruation, her blood sugar levels change
also. During menopause, the hormonal changes can make blood glucose even harder
to control.
You should keep
a monthly record of your blood glucose levels to get a better idea of how they
are affected by your menstrual cycle.
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Stress
Blood sugar
rises due to stress are more common among people with type 2 diabetes than more
healthy persons.
You need to
change the things that are stressing you if that is possible.
If not, you
should train yourself to relax using deep breathing and physical exercise.
Dried fruit
Fresh fruit is
always a healthy choice for a snack.
Dried fruit is
just as healthy. However, as the water has been taken out, it will contain on
average about three times the amount of natural sugars and carbs by volume as
fresh fruit.
For example,
one tablespoon of raisins, dried cranberries or dried cherries will have the
same amount of carbs as three tablespoons of these fruits.
Thus you should
only eat a third of what you would eat if the fruit were fresh.
Probiotics
Probiotics are
foods such as fresh yoghurt that contain healthy bacteria. These can improve
your digestion. They may also help you control your blood glucose levels.
But be
cautious. Some yogurts contain added sugar and fruit. You need to check the
labels and note the amount of carbohydrates. Your best bet is plain or light
yogurt without added sugar.
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Several studies
have found that people with type 2 diabetes who switch to a vegan (all
vegetable-based) diet have better blood glucose control. Most are able to
reduce or give up their medications. A few have actually reversed their
diabetes.
It can be
difficult at first but if you follow a pure vegan diet you are guaranteed to
experience very positive effects on your diabetes.
Cinnamon
Cinnamon is
definitely one drug that helps reduce blood glucose levels two hours after a
meal. It is also a handy way to add flavour to dishes without adding salt,
carbs or calories.
In this
writer's experience a sprinkling of this spice on his oatmeal in the morning is
worth between 0.3 and 0.5mml/L (5.4 to 9mg/L). This is a significant drop
(almost 7% on average) when your are aiming for a target of 6mml/L (108mg/L)
two hours after breakfast.
Exercise
Physical
activity will boost your overall health. It will also contribute to keeping
your blood glucose levels under control.
However, as a
diabetic, you need to tailor your exercise to suit your needs. If you work out
hard enough to sweat and raise your heartbeat, your blood sugar may increase
rapidly and then drop.
In fact,
intense or endurance-type exercise can reduce you blood glucose to a
dangerously low level and keep it down for 24 hours or more afterwards. A snack
before you begin could help prevent it dropping too low.
You should
check your blood sugar before, during, and after you exercise.
That said,
moderate exercise can have a very positive effect on blood glucose levels. For
example, cleaning the house or mowing the lawn can help lower your blood sugar.
There are many
ways in which you can boost the amount of exercise you do. For example, walk up
stairs instead of taking the elevator or park on the far side of the parking
lot near your office or at your local supermarket. Small bits of moderate
exercise all add up.
Sports drinks
The fact of the
matter is that all you need after a workout is plain old H2O. Indeed unless you
have had an extreme workout, plain water will replenish your fluids adequately.
Sports drinks
are usually full of sugars, calories and carbs, so if you must imbibe one, read
the label carefully. Some of them contain as much sugar as a soda drink.
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Alcohol
Alcoholic
drinks contain plenty of carbohydrates so drinking moderate amounts of alcohol
will cause your blood sugar to go up. This initial rise soon wears off and the
level of glucose in your blood starts falling.
If you continue
drinking then your blood glucose can continue to fall until you end up with hypoglycemia (dangerously low blood sugar levels, aka a
hypo). Even if you don't experience a hypo, your glucose level can stay too low
for up to 12 hours after drinking.
It's best to
take your booze with food and to check your blood sugar two hours afterwards.
Heat
Heat makes your
blood sugar harder to control.
You are better
off inside with the AC on when it's hot outdoors. You should drink plenty of
water to avoid dehydration, and test your glucose levels from time to time.
High
temperatures can also affect your medications, glucose meter and test strips,
so don't leave them locked in a hot car.
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