The scoop on sugar

For years, people with diabetes were warned to avoid sweets. But what researchers understand about diabetes nutrition has changed.

• Total carbohydrates are what counts. It was once assumed that honey, candy and other sweets would raise your blood sugar level faster and higher than would fruits, vegetables, or "starchy" foods, such as potatoes, pasta or whole-grain bread. But this isn't true, as long as the sweets are eaten with a meal and balanced with other foods in your meal plan.

  Although different types of carbohydrates affect your blood sugar level differently, it's the total amount of carbohydrates that really matters.

• But don't overdo empty calories. Of course, it's still best to consider sweets as only a small part of your eating. Candy, cookies, sugar-sweetened beverages and other sweets and food with added sugars have few vitamins and minerals and are often high in fat and calories. You'll get more empty calories — calories without essential nutrients — when you eat sweets and food and drinks with added sugars.