What kind of sweets can I eat if my blood sugar is high? Full analysis of the top 10 low-glycemic alternatives
As health awareness increases, blood sugar management has become a hot topic. In the past 10 days, the search volume for keywords such as “sugar control diet” and “sugar substitute options” has surged. This article combines the latest research and popularity data across the Internet to provide scientific guidance for people with high blood sugar.
1. Top 5 hot sugar control topics on the Internet (last 10 days)
| Ranking | topic | Search volume (10,000) | Platform popularity |
|---|---|---|---|
| 1 | Are sugar-free drinks healthy? | 128.6 | Weibo/Douyin |
| 2 | prediabetes diet | 95.3 | Zhihu/Xiaohongshu |
| 3 | Natural sugar substitute evaluation | 87.2 | Station B/Douyin |
| 4 | Glycemic Index (GI) | 76.8 | WeChat/Baidu |
| 5 | Artificial sweetener controversy | 63.5 | Zhihu/Toutiao |
2. 10 types of sugar that people with high blood sugar can safely eat
| Category | Name | Glycemic Index (GI) | recommended daily amount | Examples of popular products |
|---|---|---|---|---|
| natural sweetener | Steviol glycosides | 0 | 4mg/kg body weight | Now FoodsStevia |
| Mogroside | 0 | No limit | Lakanto monk fruit candy | |
| Erythritol | 1 | 30g | Zero Calorie Sugar Baking Kit | |
| Sugar alcohols | xylitol | 7 | 50g | Green Arrow Sugar Free Chewing Gum |
| Maltitol | 26 | 30g | sugar free chocolate | |
| Sorbitol | 9 | 20g | sugar free yogurt | |
| low GI sugar | coconut flower candy | 35 | 15g | Thai coconut sugar |
| fructooligosaccharides | 11 | 10g | Prebiotic granules | |
| Others | arabinose | 8 | 5g | sugar blockers |
| Fruit source | Apple fiber candy | 18 | 20g | Sugar Free Jam |
3. Be cautious about the 3 hotly debated sugars
The three most discussed sugars recently are controversial: 1)honey(GI=58) Although it contains minerals, it obviously raises blood sugar; 2)maple syrup(GI=54) The marketing is high but the actual sugar content is 66%; 3)artificial sweeteners(such as aspartame) has zero calories but may affect intestinal flora.
4. Ranking of popular sugar substitutes measured by netizens
| Ranking | product type | Satisfaction | Main advantages | price range |
|---|---|---|---|---|
| 1 | Erythritol + Luo Han Guo compound | 92% | The taste is closest to white sugar | 30-50 yuan/200g |
| 2 | Pure Stevia | 85% | zero calories | 20-40 yuan/50g |
| 3 | Xylitol baking ingredients | 78% | Not easy to crystallize | 15-30 yuan/500g |
5. Latest suggestions from experts (updated in 2024)
1. PreferenceNatural sweetener + dietary fiber2. Be wary of hidden sugar-raising ingredients such as maltodextrin under the "zero sugar" label; 3. Control total sweetness intake, even if you substitute sugar, you should gradually reduce the amount; 4. Combined with exercise, you can improve glucose tolerance by 20-40%.
According to the latest data from the International Diabetes Federation, proper selection of sugar substitutes can reduce blood sugar fluctuations by 35%. It is recommended that people with high blood sugar set up a personal "carbohydrate profile" and regularly monitor the impact of different sugars on their blood sugar.
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