Every time a news story appears about sugar, it seems that the conclusion is always the same: "we must eliminate sweets." But living with type 1 diabetes for years, my experience is quite different.
The reality is that not all sugars behave the same, and not all foods have the same impact on our glucose. Eating a piece of fruit is not the same as drinking a sugary soft drink, even though both contain sugar.
The explanation lies in how that sugar is "packaged." In whole fruits, for example, sugar is accompanied by fiber, water and other nutrients that make it absorbed more slowly. On the other hand, the added sugars present in soft drinks, pastries, sauces or many ultra-processed products reach the bloodstream much faster and tend to cause much more pronounced increases in glucose.
As a person with type 1 diabetes I see it constantly on my sensor. Two foods with the same amount of carbohydrates can give rise to completely different glucose curves depending on their composition, whether I accompany them with proteins or fats, the time of day or even the exercise I do afterwards.
One of the recommendations that makes the most sense to me is not to obsess over prohibiting foods, but to learn to combine them better. If one day I feel like dessert, it usually helps to have it after a balanced meal, accompany it with protein or healthy fats, or take a 15 or 20 minute walk afterwards. They are small gestures that, on many occasions, soften the glucose spike.
It's also worth checking the labels of some foods that look "healthy." Flavored yogurts, breakfast cereals, sauces, or low-fat products can hide surprising amounts of added sugar. Many times the problem is not in the occasional sweet, but in those sugars that we consume almost without realizing it.
Of course, I think it is important to put this news in context. Many of the studies cited talk about the risk of developing **type 2 diabetes** and the consequences of excessive consumption of free sugars in the general population. Type 1 diabetes is an autoimmune disease and is not caused by eating sugar. However, recommendations about avoiding large glucose spikes, prioritizing less processed foods, and maintaining a balanced diet can also help those of us living with type 1 diabetes achieve better glycemic control.
In the end, the goal should not be to live in fear of sugar or prohibit ourselves from indulgences. The key is to know how our body responds, use the tools we have—such as continuous glucose sensors—and learn to make decisions that allow us to enjoy food without losing control of our diabetes.
And you? Have you noticed much difference between eating a sweet alone or doing it after a full meal?
Is there any food that surprises you because of the glucose spike it produces?
