Nowadays, supermarkets are filled with various foods labeled as "sugar-free": sugar-free drinks, sugar-free biscuits, sugar-free candies... These products seem to be a godsend for diabetic patients, offering them more "freedom" in dietary choices. But is this really the case?

Two Major Misconceptions About Sugar-Free Foods

"Sugar-Free" Foods May Still Contain Sugar

According to national standards, foods with sugar content below 0.5g per 100g (solid) or 100ml (liquid) can be labeled as "sugar-free." However, this doesn't mean the food is completely free of sugar—it just contains very low amounts. Moreover, while many sugar-free products don't contain sucrose, they may include other substitutes like sugar alcohols (xylitol, sorbitol, etc.) or artificial sweeteners (aspartame, acesulfame potassium, etc.). Although these ingredients can somewhat reduce sugar intake, they aren't entirely without effect on blood sugar levels.

Many diabetes patients mistakenly believe they can indulge freely in sugar-free foods without considering other ingredients. Take sugar-free biscuits, for example—while they contain no added sucrose, their primary component is flour, which ultimately breaks down into glucose in the body and can still raise blood sugar levels. Additionally, to enhance taste and flavor, some sugar-free products may be high in added fats, increasing calorie intake and potentially indirectly affecting blood sugar control.

Long-term consumption of sugar-free foods can still cause blood sugar fluctuations.

Some diabetic patients rely on sugar-free foods for a long time, only to find that their blood sugar levels still fluctuate significantly. Why is this? On one hand, as mentioned earlier, other ingredients in sugar-free foods (such as carbohydrates, fats, etc.) can still affect blood sugar. On the other hand, the body's blood sugar regulation is a complex physiological process influenced by various factors, including diet, exercise, mood, and sleep. Relying solely on sugar-free foods to control blood sugar while neglecting other factors makes it difficult to achieve ideal results.

Moreover, long-term consumption of sugar-free foods containing artificial sweeteners may have some adverse effects on the body. Some studies suggest that artificial sweeteners might disrupt the balance of gut microbiota, thereby affecting glucose metabolism. Prolonged and excessive intake of artificial sweeteners could worsen insulin resistance, which in turn may hinder blood sugar control.

How to Lower Blood Sugar Correctly

Proper Exercise

The key to blood sugar control lies in comprehensive management, with exercise and healthy diet being the most effective and fundamental methods. Exercise helps the body burn excess sugar, enhances insulin sensitivity, and makes blood glucose easier for cells to utilize. Regular moderate exercise such as walking, jogging, or practicing tai chi daily greatly benefits blood sugar control. For example, one study found that diabetic patients who performed at least 150 minutes of moderate-intensity aerobic exercise weekly combined with appropriate resistance training showed significantly better blood sugar control than those relying solely on dietary management.

Healthy Diet

A healthy diet requires adjusting the overall dietary structure rather than simply pursuing "sugar-free" options. Diabetic patients should eat more vegetables and whole grains, consume high-quality proteins, and reduce intake of high-sugar, high-fat, and high-calorie foods. Meanwhile, total caloric intake should be controlled while maintaining dietary balance and variety. For instance, a healthy meal could include one portion of brown rice, one portion of steamed fish, one portion of stir-fried spinach, and a low-sugar fruit as dessert.

Herbal Substitute Teas

Luo Han Guo Tea

Luo Han Guo is a common traditional Chinese medicinal herb known for its effects in clearing heat, detoxifying, moistening the lungs, and relieving coughs. Its fruit contains abundant mogrosides, a component that imparts sweetness but does not raise blood sugar levels. To prepare Luo Han Guo tea, simply break the fruit or place it whole into a cup and steep it with boiling water. The tea has a naturally sweet taste, making it suitable for people with diabetes to drink when thirsty. It can also help alleviate symptoms such as coughing and dry, itchy throat.

Goji Berry Tea

Goji berries are known for their benefits in nourishing the liver and kidneys, improving eyesight, and boosting immunity. They are rich in nutrients such as Lycium barbarum polysaccharides, vitamins, and minerals. To make goji berry tea, simply steep the berries in boiling water. It can be enjoyed on its own or combined with other teas, such as green tea. With its naturally sweet taste and vibrant color, goji berry tea not only satisfies the desire for sweetness in people with diabetes but also helps nourish the liver and kidneys.

Chrysanthemum Tea

A tea beverage made from dried chrysanthemum flowers with simple preparation method. Steep appropriate amount of dried chrysanthemum in boiling water for drinking, which can help relieve eye strain. It has a refreshing aroma with initial slight bitterness followed by subtle sweetness of chrysanthemum. This tea can clear liver heat and improve vision, making it suitable for daily consumption.