The holiday season brings joy, indulgence and togetherness. However, for those who have diabetes, Christmas means adding the stress of navigating a sugary landscape – and for some, this can be challenging. However, you don't have to give up your traditions – and you can even make new traditions. There are many alternative choices that friends and family can make so no one feels left out when they can't have all the confections and desserts that everyone else is eating.
Understanding How Sugar Impacts Diabetes
Sugar plays a pivotal role in those who have diabetes. Understanding the connection between sugar and diabetes can help those with diabetes better manage the condition. Sugar comes in many forms, including sucrose, fructose, and glucose. When you eat sugar in any of its forms, it enters the bloodstream and causes your blood sugar to increase. The pancreas releases insulin to counteract the sugar in your bloodstream. Insulin is a hormone that helps absorb sugar for energy required by your body's cells.
However, if you have diabetes, the process doesn't quite work as it should. If you have Type 1 diabetes, your pancreas produces very little insulin, if any at all. That means the sugar just hangs out in your bloodstream.
If you have Type 2 diabetes, your body's cells become resistant to insulin and won't absorb sugar like they should. In both cases, that leaves you with high blood sugar levels, which leads to all kinds of problems. If your sugar levels are consistently high, it could cause damage to nerves, blood vessels and organs. It contributes to kidney issues, heart disease, vision impairment and more.
Managing diabetes means you have to monitor your sugar intake and make the correct choices when it comes to eating. In many cases, you might be on medications or insulin therapy to help manage your diabetes.
Hidden Sugars in Holiday Favorites
During the holiday season, you may become tempted by all of the festive food, especially if you are used to eating all of the holiday foods. It's too easy to overlook sneaky sugars found in many of our favorite holiday dishes. Foods such as pies, cookies and cakes are easy – we all know they're loaded with sugar. It's the other food you don't expect sugars in.
Identifying Common Culprits in Traditional Holiday Dishes
Cherished holiday dishes can have tons of hidden sugar that you might not have thought of. Foods such as glazed ham, cranberry sauce, canned fruit and even flavored stuffing mixes have tons of sugar. When you know how much sugar is in these types of foods, it makes it easier to manage your diabetes.
Reading Labels and Making Informed Choices
You can always find out how much sugar a product has by reading the nutritional label. Before you head out to a relative's home, read the labels of holiday favorites – you'll know what to avoid when you show up for the holiday feast.
Disguised sugars include:
- Sucrose: This is a common table sugar, which is made from glucose and fructose molecules that are bonded together.
- Glucose: A primary source of energy for our bodies, glucose is a simple sugar.
- Fructose: This is the natural sugar found in honey and fruit.
- Lactose: Dairy products also have sugars called lactose. You'll find it in butter, cheese, milk, cream and other dairy products.
- Maltose: When starches break down, they form a sugar called maltose, which is generally found in malted foods.
- Galactose: Another sugar found in dairy products, as galactose is a component of lactose.
- High-Fructose Corn Syrup: This is a sweetener created from corn starch. It's commonly found in processed foods and beverages.
- Honey: This all-natural superfood has glucose and fructose in it.
- Maple Syrup: Even though you might think this is healthy since it's the boiled sap of maple trees, it has a lot of fructose in it.
- Agave Nectar: The agave plant has a ton of natural fructose in it, so agave nectar is high in sugar.
- Molasses: While molasses is rich in vitamins and minerals, it's a byproduct of refining sugar.
- Sorghum: This tasty syrup is filled with glucose, fructose and sucrose.
- Brown Sugar: This sweet-tasting product is white sugar and molasses combined.
- Coconut Sugar: This sweetener is made from the sap of coconut trees and contains glucose, sucrose and fructose.
- Date Sugar: Made from ground, dried dates, date sugar not only provides a lot of fiber but also contains glucose, fructose and sucrose.
- Barley Malt Syrup: This contains maltose, as it's made from malted barley.
Many of these sugars are found in what people often believe are healthy foods, so it's important to read the labels of anything you would normally eat during the holidays. Many products boast how healthy they are but have these hidden sugars.
Less Obvious Sources of Sugar
We all know most desserts contain a lot of sugar. Some of the less obvious sugar-laden foods include:
- Cranberry sauce
- Glazed ham
- Sweet potatoes
- Candied yams
- Marshmallows
- Stuffing (especially those with dried fruits or other sweetened ingredients)
- Gravy
- Baked beans
- Hot chocolate
- Eggnog
- Apple cider
- Cinnamon rolls
Also, be careful of anything cooked with something that has sugar, such as a turkey stuffed with boxed stuffing or homemade sweet stuffing. The sugars will transfer from the stuffing to the turkey if they are cooked together.
Sweeteners for the Holidays
You don't have to abstain from all the goodies if you have diabetes. There are many sugar-free alternatives on the market, including sugar substitutes you can use for baking. There are some health considerations with some of these artificial sweeteners.
- Stevia: This artificial sweetener comes from the leaves of the Stevia rebaudiana plant and is virtually non-caloric. It is a lot sweeter than sugar, so you need less when cooking with it. While Stevia is generally considered safe, some people may experience an aftertaste.
- Aspartame: This is a chemical made from aspartic acid and phenylalanine that is nearly free of calories. It is about 200 times sweeter than sugar. However, while it is safe for most people, those with phenylketonuria (PKU) should stay away from aspartame.
- Sucralose: This sweetener is a form of modified table sugar. It has nearly zero calories and is about 600 times sweeter than sugar. This artificial sweeter is heat stable and is suitable for baking and cooking.
- Saccharin: This synthetic sweetener is nearly calorie-free and is 300 to 400 times sweeter than sugar. Scientists once linked this sweetener to cancer risk in animals but later deemed it safe for human consumption.
- Acesulfame Potassium (Ace-K): This potassium salt is nearly calorie-free and is about 200 times sweeter than sugar. It is stable enough to use in cooking and baking.
- Monk Fruit Extract (Luo Han Guo): This sweetener is extracted from monk fruit and is considered non-caloric. It is much sweeter than sugar and is generally considered safe, though only limited research is available.
- Erythritol: This sweetener is a sugar alcohol that is found naturally in certain fruits. It is low in calories and about 70 percent as sweet as sugar. Erythritol is usually well-tolerated, but some people may experience digestive issues if they consume enough of it.
- Xylitol: This low-calorie sweetener is a sugar alcohol found in some fruits and vegetables. Its sweetness is similar to sugar. However, it may cause digestive issues in some people and is toxic to dogs.
Sweetener Substitutes in Holiday Cooking and Baking
When you substitute sugar in holiday recipes, be sure to consider the type of sugar substitute that you are using compared to the recipe's specific characteristics. Some general tips include:
- Check the sweetness level of the sugar substitute and its properties. Make sure the substitute you choose is suitable for baking.
- Know the conversion ratios for the sugar substitute you choose. Truvia and Swerve can be substituted 1:1 for sugar. Swerve comes in granulated sugar, confectioner's sugar and brown sugar, which gives you more options.
- Some sugar sweeteners change the texture and volume of baked goods. You may have to experiment by adding leavening agents, eggs, or liquids.
- Applesauce and mashed bananas are often used as sugar substitutes, but be careful, as these foods have their own natural sweeteners. If you use applesauce, make sure it's unsweetened.
- Try blending different sugar substitutes to find the perfect balance of sweetness, taste and texture.
- Because sugar contributes to the moisture content in recipes and sugar substitutes are dry, you may have to add a little more liquid to your recipes to reach the consistency you want.
- You can replace the enhanced flavor that sugar gives by adding a pinch of salt.
- Sugar substitutes brown differently or may not brown at all, so pay attention to baking times instead of going by looks.
- Some sugar substitutes are made specifically for baking. They often have information about substitution rates on their packages.
- If you are not sure if something is going to work out, experiment before you make it for your holiday party.
You can find many recipes online for baking and cooking with sugar substitutes, including:
There are many more recipes out there! Just search recipes using sugar substitutes or desserts for diabetics.
Merry Christmas and Happy New Year!