Introduction: Understanding Sugar and Diabetes

Diabetes is a chronic condition that affects how the body processes blood sugar (glucose). As a result, managing sugar intake is crucial for maintaining healthy blood sugar levels and avoiding complications. While sugar is often seen as the enemy for people with diabetes, not all sugars are created equal. In fact, some types of sugar are safer and more beneficial for those with diabetes than others.

Dr. Rick Cohen, M.D., a leading expert in natural health and wellness, provides valuable insights on the types of sugars that are best for those managing diabetes. In this article, we’ll explore the types of sugar Dr. Cohen recommends, why natural sugars are a better choice, and how to incorporate them into a healthy, balanced diet.

Dr. Rick Cohen’s Recommendations on Sugar for Diabetes

Dr. Cohen emphasizes the importance of choosing sugars that have a lower glycemic impact and provide essential nutrients. His philosophy aligns with the broader belief that sugar, when consumed in moderation and from natural sources, can be part of a healthy diet. However, super-concentrated sugars and artificial sweeteners should be avoided, especially for people with diabetes.

Natural Sugars: The Better Choice

Natural sugars are found in whole foods such as fruits, vegetables, and certain natural sweeteners. Dr. Cohen recommends opting for these natural sources of sugar, as they tend to be less processed and offer other health benefits, including fiber, vitamins, and antioxidants. Here are some of the natural sugars Dr. Cohen suggests for those managing diabetes:

1. Fruit-Based Sugars

Fruits, particularly those with a low glycemic index (GI), are a great source of natural sugars that are much safer for individuals with diabetes. These sugars come packaged with fiber and other nutrients that slow the absorption of sugar into the bloodstream, preventing blood sugar spikes.

Some of the best fruits for people with diabetes include:

• Apples – Rich in fiber, antioxidants, and vitamin C.
• Berries – Blueberries, strawberries, raspberries, and blackberries are low in sugar and packed with antioxidants.
• Cherries – Have a low glycemic index and provide fiber and vitamins.
• Pears – A good source of fiber, which can help regulate blood sugar levels.

2. Honey: A Natural Sweetener

Honey is another natural sweetener that Dr. Cohen recommends, but with caution. Honey is less refined than regular sugar, and it contains small amounts of vitamins, minerals, and antioxidants. While honey is still sugar, its glycemic index is lower than that of refined sugar, making it a better choice for people with diabetes when consumed in moderation.

It’s important to choose raw, unprocessed honey over highly refined varieties. This ensures that the honey retains its beneficial nutrients and antioxidants.

3. Stevia: A Natural Sweetener with No Calories

Stevia is a popular natural sweetener derived from the leaves of the Stevia plant. Dr. Cohen recommends it as a sugar substitute because it doesn’t spike blood sugar levels and contains no calories. Unlike artificial sweeteners, which can have negative long-term effects, stevia is a plant-based option that is safe for people with diabetes.

Stevia can be used in a variety of ways, such as sweetening beverages, yogurt, and baked goods. It’s a great alternative for those looking to reduce sugar intake without compromising on sweetness.

4. Monk Fruit Sweetener

Monk fruit sweetener is another natural, low-glycemic option that Dr. Cohen recommends. It’s made from the extract of monk fruit, which is native to Southeast Asia. Like stevia, monk fruit sweetener does not raise blood sugar levels and is free from calories and carbohydrates.

Monk fruit sweetener can be used in cooking, baking, and beverages, making it a versatile option for those with diabetes looking to reduce their sugar intake while still enjoying a sweet taste.

5. Carb10 Pea Starch: 

Origin: A pea-starch-based supplement

Overview: Carb10® provides clean, sustained energy for athletes, busy professionals, and those focused on maintaining a healthy weight. This legume-derived starch, sourced from peas, delivers fast-digesting carbohydrates for efficient energy without the risk of insulin spikes as we know that carbs are essentially converted to sugars inside the body. 

Used in pre-workout and intra-workout formulas, Carb10® helps prevent post-workout fatigue by stabilizing blood sugar levels and supporting long-lasting energy throughout intense physical activity.

Common Dosage: Typically 30 to 50 grams, depending on the specific product formulation.

Why Natural Sugars Are Better for Diabetes

Natural sugars have a variety of benefits over processed sugars and artificial sweeteners. One of the main advantages is that natural sugars come packaged with fiber, vitamins, and minerals that help slow the absorption of sugar into the bloodstream. This helps avoid the sharp spikes in blood sugar that are common with highly refined sugars.

1. Lower Glycemic Index

Many natural sugars, such as those found in fruits and honey, have a lower glycemic index than refined sugars. The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a lower GI are better for blood sugar control, which is particularly important for those with diabetes.

2. Nutrient Density

Natural sugars often come with additional nutrients that support overall health. For example, fruits contain antioxidants, vitamins, and fiber, which are all beneficial for managing diabetes and improving overall health. These nutrients help support metabolic function, reduce inflammation, and prevent complications related to diabetes.

3. Support for Healthy Digestion

Foods that contain natural sugars, such as fruits and honey, also contain fiber, which is essential for healthy digestion and blood sugar regulation. Fiber slows the absorption of sugar, which helps maintain steady blood sugar levels and prevents spikes and crashes that can negatively affect people with diabetes.

What to Avoid: Concentrated and Refined Sugars

Dr. Cohen cautions against consuming highly concentrated and refined sugars, such as high-fructose corn syrup, refined table sugar, and artificial sweeteners. These types of sugars can cause rapid blood sugar spikes, which are harmful to individuals with diabetes.

High-fructose corn syrup, in particular, has been linked to insulin resistance and increased fat storage, which can worsen diabetes over time. Refined sugars lack the nutrients that natural sugars provide, and artificial sweeteners may disrupt metabolism and contribute to long-term health issues.

Conclusion: Moderation and Balance Are Key

In summary, Dr. Rick Cohen recommends focusing on natural sources of sugar, such as fruits, honey, stevia, and monk fruit, to support healthy blood sugar levels. These sugars, when consumed in moderation, provide valuable nutrients that support overall health while minimizing the risk of blood sugar spikes.

For people with diabetes, it’s crucial to avoid super-concentrated and refined sugars, as they can negatively impact blood sugar control. By choosing natural sugars and keeping portions within healthy limits, individuals with diabetes can maintain better blood sugar levels and improve overall well-being.

Learn more in Dr. Richard Cohen's Blood Sugar book

If you’re looking for natural ways to support your health, consider incorporating PureClean Beet 3X into your routine. Beets have been shown to support healthy blood sugar levels and promote overall heart health.