Brown sugar, like white sugar, is mainly composed of sucrose (sucrose), which raises blood glucose levels. However, because of its lower degree of processing and higher mineral and polyphenol content, it may raise blood glucose levels slightly more slowly than white sugar. (From a research report by the Okinawa Prefectural Industrial Technology Center)
Even for people with diabetes, it is not completely a "sweetener that should not be eaten" if the amount, timing, and combination of intake with other nutrients are carefully considered. However, they should be treated as "sweet/sugary foods" and restrictions should be set.
When incorporating brown sugar, it is safer to use "small amounts," "after meals," "with other foods that do not raise blood sugar," and "with a low GI if possible.
This is the kind of article we want people to read:
Those who have been diagnosed with diabetes or are concerned about their blood sugar levels and are considering substitutions or adjustments rather than cutting out sweeteners altogether.
Those who want to use brown sugar for health and beauty purposes but need to compromise with blood sugar management.
Those who have a family member with diabetes and are struggling to choose a sweetener.
Key points regarding brown sugar and blood sugar levels
In addition, brown sugar contains polyphenols and "black matter," which have been shown to inhibit glycolytic enzymes (in vitro/animal studies).
There are some opinions and limited experimental data on the rate of increase in blood glucose (GI value) that it is slightly slower than white sugar, but there is still not enough data to clearly call it "low GI".
. For diabetics, use of "too much at once," "on an empty stomach," and "overlapping with other sweet foods" is a risk.
If you want to maintain good glycemic control, use brown sugar in small amounts if you use it / adjust other carbohydrates / blood glucose monitoring should be done.
Consultation with a physician and dietitian is essential
Basis of Sucrose Content and Blood Sugar Elevation
Brown sugar contains sucrose (sucrose) as its main ingredient. Sucrose is broken down into glucose + fructose, and the glucose portion directly raises blood glucose levels. Therefore, when used as a sweetener by diabetics or people concerned about blood glucose levels, it is important to recognize that "sugar = something that raises blood glucose levels. Even if the sweetness, flavor, and minerals are different compared to white sugar, this basic mechanism remains the same.
Ingredients in brown sugar may reduce blood sugar elevation
Research using Okinawan brown sugar has confirmed that "black matter" (a polyphenol-like component) inhibits starch- and glucose-degrading enzymes. Specifically, in vitro (in vitro) experiments showed that it suppressed starch and glucose degrading enzyme activity, suggesting that it may delay sugar absorption somewhat.
However, there is not yet enough established clinical data to determine the extent to which such effects affect blood glucose levels in humans, or how much and when they act.
Perspective of GI value (rate of increase of blood glucose level)
The specific GI value of brown sugar is not yet clear, and the widely accepted academic value varies depending on research and measurement conditions.
...Some reports and personal/private records of "experimenting" show that "the rise in blood glucose levels was slower than white sugar" and "the peak of the response was a little slower".
However, it is dangerous to rely solely on GI numbers in diabetes management because "sugar content," "overall meal composition," and "timing" are more influential in practice than GI values.
Can a diabetic "use" brown sugar or not?
Basically "usable," but in very limited amounts and less frequently. For example, just a little for sweetening, or to adjust the sweetness of desserts and drinks.
・Avoid on an empty stomach with high blood glucose levels/take after a meal or in combination with a meal containing carbohydrates and fiber.
It is advisable to measure actual blood glucose levels after intake (using a blood glucose monitor, etc.) and to make adjustments while monitoring indices such as HbA1c, lipids, and body weight.
Examples of specific usage, amount, and timing
using a small amount of money: 1 teaspoon or less, or mix the portion of brown sugar used with other sweeteners.
Put in after the cooking time.Note: Adding it at the end of cooking may reduce heat destruction and slow the blood sugar rise a bit.
Combination with other ingredients: Consuming protein, fat, and fiber together will slow the rise in blood sugar. For example, drinks with brown sugar + milk, nuts, beans, etc.
Take a walk or do light exercise before meals: Helps control postprandial blood glucose peaks.
summary
. Even for people with diabetes, there is no need to eliminate them completely, but "usage, amount, and frequency" should be very carefully monitored. It should be incorporated in consultation with a physician and dietitian and with monitoring of the individual's blood glucose response.
Practical methods include using the minimum amount of sweetness, adjusting other sources of carbohydrates, and combining them after meals and with other foods.
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