Once upon a time, eating sugar was considered taboo for people with diabetes because experts believed it caused quick, unacceptably high spikes in blood glucose levels. Some even thought sugar might cause the disease to develop. Research has since changed that expert advice. Today we know that sugar affects blood glucose levels in the same way as any other carbohydrate, such as bread and potatoes. In fact, according to the American Diabetes Association, sugar in moderation can be a part of your meal plan as long as you include it as part of your total daily carbohydrate allowance.

How much sugar is in a carbohydrate exchange?
One tablespoon of sugar is the equivalent of 1 slice of bread and equals 1 carbohydrate exchange. According to the University of Maryland Medical Center website, sugar should not comprise more than 10 percent of the total carbohydrates you eat daily.

So it’s okay for me to eat sugary foods as long as I count carbs?
Not so fast. Remember that most sugary foods are high in calories and fat, and low in nutrients. So if the choice is between a cupcake and a pear, the pear is still the smarter food choice. Moderation is key. If you want to enjoy an occasional cookie, count it as a carb and take a walk around the block to burn off some of the extra calories.

How can I maximize my enjoyment of sweets while still eating as little sugar as possible?
Try these ideas:
• When dining out, eat just a few bites of a rich, decadent dessert shared with a friend.
• Dried fruits such as raisins, bananas, and apricots can satisfy your need for a sugar hit without adding fat. Be sure to eat correct portions, as these are calorie-dense foods.
• Buy a cookbook that focuses on low-fat, low-calorie dessert recipes; be adventurous, and try something new. And share the goodies with friends and family.

Reality check:
DC isn’t telling you to incorporate more sugar into your diet. What we are saying is that enjoying something sweet is okay as long as you stick to the personalized meal plan developed by you and your diabetes professional.