According to Dr. Le Thi Thuy Hang from University Medical Center Ho Chi Minh City - Campus 3, traditional Tet jams often contain very high sugar levels. The body absorbs sugar quickly through the digestive system, leading to acute and prolonged blood sugar spikes, which complicates diabetes management.
Are natural sugars truly safe?
A common misconception is that brown sugar, palm sugar, or honey are safe because they are considered natural. However, Dr. Hang emphasizes that even natural sugars raise blood sugar levels similar to refined sugar. Therefore, jams made from these ingredients should still be avoided by people with diabetes.
For low-sugar jams or those using alternative sweeteners (such as stevia, erythritol, xylitol), the impact on blood sugar is lower. Still, they should only be consumed in very small quantities. Overconsumption can lead to bloating or digestive issues.
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Sour and spicy tamarind candy and jam. Photo: Bui Thuy |
Choosing jams and fruits for people with diabetes
If you still wish to enjoy jams during Tet, people with diabetes should adhere to principles of choosing sugar-free varieties, simple preparations, and strict portion control.
Suggested jam types include: ginger jam, dried orange peel, dried pomelo peel, lotus seed jam, or mung bean jam without added refined sugar.
Note: Even sugar-free jams still contain natural sugars from fruits (fructose, glucose). Overconsumption can still negatively impact blood sugar levels due to the total carbohydrate intake. Compared to fresh fruit, jams are also significantly lower in fiber.
Instead of jams, the doctor encourages prioritizing fresh fruits such as pomelo, apples, pears, guava, kiwi, and white-flesh dragon fruit. Conversely, very sweet fruits or dried fruits should be minimized.
Contributing factors to rising blood sugar
Dr. Hang notes that blood sugar dysregulation during Tet doesn't only stem from jams but also from lifestyle disruptions. These include frequent snacking, excessive consumption of soft drinks and sweets, lack of physical activity, and habits of staying up late and irregular sleep.
To have a safe Tet, people with diabetes should maintain regular main meals, increase green vegetable intake, drink enough water, and keep up daily exercise habits.
Tet jams are not a recommended food for people with diabetes. If consumed, choose the correct type, eat the right amount, and ideally consume them immediately after a main meal to help maintain stable blood sugar.
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