To continue our recognition of National Diabetes Awareness Month, today we will focus on sweets. It is important to remember that eating a diabetic diet doesn’t mean eliminating sugar altogether. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Here are some ways you can be smarter about sweets 

• Reduce your cravings for sweets by slowly reducing the amount of sugar in your diet a little at a time. This will give your taste buds time to adjust.
• Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates, so cut back on the other carb-heavy foods at the same meal.
• Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt or nuts.
• Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. If you eat them along with other healthy foods, your blood sugar won’t rise as rapidly.
• When you eat dessert, truly savor each bite. Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.

Tips to cut back on your sugar intake

• Reduce soft drinks, soda and juice. Try sparkling water with a twist of lemon or lime instead. 
• Don’t replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt or unflavored oatmeal and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the manufacturer.
• Check labels and opt for low-sugar products. Use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
• Avoid processed or packaged foods like canned soups, frozen dinners or low-fat meals that often contain hidden sugar. Prepare more meals at home.
• Reduce the amount of sugar in recipes by a fourth or a third. You can boost sweetness with mint, cinnamon, nutmeg or vanilla extract instead of sugar.

To learn more healthy eating tips to prevent and control diabetes, visit https://www.helpguide.org/articles/diets/the-diabetes-diet.htm.

Submitted by: Corporate Communications