How Much Sugar is Safe to Eat for Prediabetics

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Diabetes and Prediabetes are not uncommon in the US but that doesn’t stop these diseases from wreaking havoc on the lives of those who are diagnosed with them. The most common form of Diabetes, Type 2, occurs when your body no longer produces or correctly uses insulin, a hormone produced by the pancreas, blocking your body’s cells from receiving energy. Prediabetes is a marker that your body is on its way to this diagnosis and can be shocking news to receive but may just be the wake-up call you need to change your diet, exercise, and life patterns and set you on the road to better health. One of the simplest ways to ensure that you are staying safe as a prediabetic and prevent Type 2 Diabetes is to control your blood sugar levels by monitoring what you eat and how much sugar is included.

Who is considered prediabetic?

Blood sugar levels are tested by your doctor using a blood test called an A1C. This test examines your blood and determines your blood sugar levels and a normal level is considered anything less than 5.7 percent. Any level over 6.5 percent is considered diabetic making any level falling between 5.7 and 6.5 percent prediabetic. A diagnosis of prediabetes is a sign to change these levels before they increase and become even more detrimental to your overall health.

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Factors such as age, genetic and family history, and obesity can increase your likeliness of a Type 2 Diabetes diagnosis. The National Institute of Diabetes and Digestive and Kidney Diseases states that those who lead a more sedentary lifestyle and are active less than three times per week, those over the age of 45, and those who already suffer from certain health problems such as high blood pressure are more likely to develop Type 2 Diabetes.

How to Monitor Your Sugar Intake Levels

Sugars are split into two categories: natural or added. While natural sugars occur in the food’s original form, added sugars are introduced during processing and are seen more often in packaged goods and can be hard to spot. Names like high fructose corn syrup, fruit juice concentrates, malt sugar, syrup, and most words ending in “-ose” are all forms of added sugar that may not be clearly labeled as such. Because added sugars are considered “empty calories” and have no nutritional value, it’s best for us to limit the amount of added sugar consumed in any diet.

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The American Heart Association recommends that no more than 6 percent of your daily calories come from added sugars so, for the recommended 2000 calories-per-day, this would suggest around 120 calories or less from added sugars. You can calculate this value yourself by multiplying your total calories for the day by the percentage value of added sugar determined (6% equals 0.06) and then dividing this value by 4 since there are 4 calories per gram of carbohydrates to obtain the total number of grams of added sugar you can safely consume.

Or, if you aren’t a math whiz either, the American Heart Association guidelines recommend that men consume no more than 36 grams of added sugars, women no more than 24 grams, and children ages two to eighteen no more than 24 grams daily. Other sources such as the American Diabetes Association and the Center for Disease Control say this percentage of added sugars recommended can be up to ten percent, but you should consult with your doctor to find the values or added sugars and total calories that are right for your body specifically.

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Sugar From Carbohydrates

Carbohydrates are a form of macronutrient that breaks down to become sugar. In addition to added sugars, other forms of carbohydrates such as natural sugars, as well as starches and fibers, should be monitored and it is recommended that about half of your total caloric intake comes from carbohydrates. You can split your total carbs up however you would prefer but studies suggest that balancing these carbs by distributing your total evenly per meal and by sticking to around the same level of carbs consumed per day and throughout the day on a regular basis will help to regulate blood sugar levels and stop spikes that may be dangerous to the health of a prediabetic. No matter what you do, make sure you are consulting a physician about any changes to your diet in order to make your health a priority.