Safe Sweets and Sweets to Avoid
Figuring out the safe sweets and sweets to avoid can be overwhelming. This is something we learned when my husband was diagnosed with diabetes this past year. After his diagnosis we took a closer look at the foods we were consuming. Although, it is common knowledge to eliminate sugary drinks and candies, sugar can be found in many foods that we eat and we are not even aware of it. Sugar is okay in moderation and you can still indulge in sweets without overloading on sugar. Check out our list of safe sweets and sweets to avoid sorted by food category.
Beverages and Juices
Safe Sweets: Diet or Sugar Free Soft Drinks, Sugar Free Kool-Aid, Crystal Lite, and other flavored drink mixes, Unsweetened tea with or without Splenda, Equal, etc.) Water (although not sweet) is great to drink.
Sweets to Avoid: Regular soft drinks,fruit punch, sweet tea, sports drinks,lemonade, regular Kool-Aid, or any other drink with 15 or more grams of sugar.
Candy or Chewing Gum
Safe Sweets: Sugar Free chewing gum or candy with less than 20 calories per serving.
Sweets to Avoid: Regular sugar-sweetened candy and gum
Safe Sweets: Plain cereals with less than 15 grams of sugar per serving or cereals sweetened with artificial sweetener, plain oatmeal
Sweets to Avoid: Sugar-coated cereals or honey-coated cereals, flavored oatmeal and granola oatmeal
Breads and Starches
Safe Sweets: Bread, toast, crackers, potatoes, noodles, corn, beans, peas, rice and plain popcorn
Sweets to Avoid: Sugar-sweetened breads and muffins (examples: banana bread, pumpkin bread, blueberry muffins), sugar coated popcorn, dishes sweetened with sugar, danishes, donuts, sweet roles, coffee cakes, snack cakes,cookies, Pop Tarts, cake, and pies.
Safe Sweets: White milk (1% or skim), Sugar Free hot chocolate, plain or sugar free/lite yogurt (less than 15 grams per serving)
Sweets to Avoid: Milkshakes, chocolate or flavored milks, sweetened condensed milk, sugar sweetened/flavored yogurts, regular hot chocolate
Safe Sweets: Sugar Free gelatin, sugar free popsicles or fudgsicles, sugar free pudding, lite whipped topping.
Sweets to Avoid: Ice cream, sherbet, regular jello and pudding, hard candy, chocolate, frozen yogurt
Safe Sweets: Fresh fruit, canned fruit in water or fruit juice, unsweetened frozen fruit (All fruit contains natural sugar)
Sweets to Avoid: Jams, jellies, marmalades or preserves made with sugar, canned fruit with sugar added, frozen fruit with sugar added
Safe Sweets: Any cheese, eggs or meats
Sweets to Avoid: Sweet and sour dishes or glazed meats
Safe Sweets: All fresh, canned or frozen plain vegetables, dill pickles, dill relish
Sweets to Avoid: Sweet pickles, sweet relishes, candied or glazed vegetables
Safe Sweets: Small amounts of butter, mayo, nut butter, nuts, bacon, gravy, oils, oil based salad dressings, Seasonings without sugar, salt, pepper
Sweets to Avoid: Sweetened salad dressings, ketchup, barbecue sauce and marinades containing sugar
As a rule of thumb any food or drink with 15 grams or more per serving should be avoided. Foods and drinks with 5-15 grams of sugar per serving can be eaten occasionally. While foods with under 5 grams of sugar per serving are safe to consume. If you are looking for a sugar substitute some options include Splenda, Equal, Sweet N Low and other brands.