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Prediabetes And Sugar

Prediabetes And Sugar: Is Sugar Ok to Eat?

A lot of ladies are totally confused when it comes to Prediabetes and Sugar. Is sugar ok to eat? Are sugar replacements better? What about artificial sugars? Protect your health by learning the answers to these important questions and more in today's blog post.


By now you've probably been wondering how sugar fits into your new life as a woman with blood sugar problems.

Can you ever eat sugar again?

The answer is...YES!

BUT! You need to:

  • Always choose natural sugar options
  • Always control your portions
  • Always avoid ALL refined sugars
  • Always avoid the fake sugars
  • Always avoid sugar imposters that taste sweet but aren't sugar
  • Avoid sugar alcohols

1. Always Choose Natural Sugar Options

Natural sugars are ok to eat when you have Prediabetes.


Because natural sugars aren't just sugar!

Natural sugars are also packed full of vitamins, minerals, amino acids and antioxidants. Some natural sugars even have fiber in them! 

You can safely eat:

  • Raw Honey
  • REAL Maple Syrup
  • Coconut Sugar (also called coconut palm sugar, coco sap sugar, coconut blossom sugar, coconut sugar syrup)
  • Blackstrap Molasses

All of these sweeteners are natural and, in small quantities, you won't notice a significant blood sugar response, if any.

Natural sugars don’t raise your blood sugar as much as refined sugars.


The minerals in natural sugars slow down their digestion.

2. Always Control Your Portions

OK, even if you choose natural sugars, you can’t just eat sugar by the cupful!

Be smart and control yourself.

Prediabetes and Sugar

2 teaspoons per day, or less, is totally workable if you stick with whole foods high in fiber. You can learn more about how to do that here.

So...this means you can have:

  • A muffin or two (if it's the kind of muffin found at that link)
  • A cookie (if it's the kind of cookie found at that link)
  • Some cinnamon flaxbread
  • Or a little bit of sweetener in your salad dressing (lemons are pretty tart and sometimes they need a little help!)

This all sounds wonderful!

3. Always Avoid ALL Refined Sugars

But what about cane sugar, high fructose corn syrup or just plain old white sugar?

Are those sugars ok to eat?

No! Absolutely not!

Any sugar that's been overly refined is a big no-no because you're not eating something that's even remotely natural.

All processed sugars will raise your blood sugar MUCH faster than natural sugar.

This includes: cane sugar, brown sugar, turbinado sugar, high fructose corn syrup.

Why isn't cane sugar ok? 

Cane sugar has some of the natural minerals intact but you really don't know how much refining has taken place when you compare brands. Cane sugar is still VERY processed and you are better off choosing more natural sugars.

Tired of it all feeling like hard work?

Our Healthy U Group only involves very small, 1-week goals...

What about brown sugar?

Brown sugar is just refined white sugar with a wee bit of added molasses. So just say no to brown sugar.

What about maltodextrin?

Maltodextrin is a highly processed sugar powder made from plant starches and it's very similar to corn syrup. Maltodextrin also disrupts your gut microbiome, so just say no.

4. Always Avoid the Fake Sugars

There is nothing worse for your body than artificial sugars that are made in a laboratory.

You need to avoid ALL artificial sugars like the plague!

Artificial sugars are linked to weight gain, insulin resistance, IBS, migraines, behavior problems, and other metabolic problems.

To learn more about the danger of eating Artificial Sugars you can read this helpful blog post: Artificial Sugars and Prediabetes

Artificial sugars = sucralose, splenda, nutrasweet, equal, sugar twin, sweet and low, aspartame, saccharin and acesulfame potassium (Ace-K)

5. Always Avoid Sugar Imposters That Taste Sweet But Aren't Sugar

The most common non-artificial sugar replacements are Stevia Extract and Monk Fruit Sweetener.

You should avoid these at all costs.


Because your body can't tell the difference between these and real sugars!

What Happens When You Eat Something Sweet?

When you eat something that tastes sweet, your body releases insulin to help get the pending sugar out of your bloodstream. Insulin coming to the rescue is a totally NORMAL metabolic response!

But nowadays there are 'natural' sugar substitutes that taste sweet but aren’t sugar.

The problem is your body doesn't know you didn’t eat REAL sugar – so you release insulin – even though you didn't need to.

What happens to this insulin when there is no sugar to be found?

It zips around your bloodstream causing insulin resistance.

All this insulin zipping around your bloodstream makes you feel hungry too, so you tend to eat more later...that's why these sweet-tasting non-sugar sweeteners are linked to weight gain and overeating.

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

Stevia is also a known hormone disruptor, so that doesn't sound good either.

6. Avoid Sugar Alcohols

All sugar alcohols are plants that have been 'altered' through a chemical process in a factory.

Sugar alcohols are promoted as a form of sugar that's less sweet than sugar.

There's one big problem though...they're very unnatural and your intestines will tell you so.

(In other words, get ready to run to the bathroom or be doubling over with terrible gas pain...because you'll get major bloating and/or diarrhea).

Sorbitol enema solution

Anything that can be used as both a sweetener AND an enema solution can't be good. (Sorbitol Enema Instructions)

Sugar alcohols include: 

sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates

Sugar alcohols raise your blood sugar!

Just not as much as refined sugar.

Sugar alcohols are COMMON food additives, so read labels carefully.

Want to Learn More About Sugar?

Learn why drinking sugar is one of the quickest ways to get Diabetes: click here

Sugar is often called sneaky different names on ingredients lists! Learn all the sugar names:  click here

Want to learn more about Prediabetes and Baking?  Click here

Need More Food Help?

Want more help with meals, salads and snacks so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes?

(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!) Click below!

95-5 Wellness Solution

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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