Despite sometimes being labeled as ”diabetes-friendly,“ artificial sweeteners may not be the best choice if you’re trying to manage your blood glucose.
With a low to no calorie sugar count, artificial sweeteners may seem like a treat for people with diabetes. However, recent research indicates that artificial sweeteners may be counterintuitive, especially if you want to manage or prevent diabetes.
The increased consumption of these sugar substitutes may correlate to the increase in obesity and diabetes cases. There are some sugar alternatives you can choose from.
This article explains what sugar substitutes are best if you have diabetes.
Many sugar substitutes and artificial sweeteners may help manage blood sugar, such as:
- stevia or stevia products such as Truvia
- tagatose
- monk fruit extract
- coconut palm sugar
- date sugar
- sugar alcohols, such as erythritol or xylitol
You’ll still want to watch your intake for glucose management.
Stevia is a low calorie sweetener that has antioxidant and antidiabetic properties. It’s been approved by the Food and Drug Administration (FDA).
Unlike artificial sweeteners and sugar, stevia may suppress plasma glucose levels and
Stevia may have the ability to:
You can find steviaunder brand names such as:
- Pure Via
- Sun Crystals
- SweetLeaf
- Truvia
While steviais natural, these brands are usually highly processed and may contain other ingredients. For example, Truvia goes through 40 processing steps before it’s ready to be sold. It also contains the sugar alcohol erythritol.
Future research may shed more light on the effect of consuming these processed stevia sweeteners.
Tagatose is another naturally occurring sugar that researchers are studying. Studies show that tagatose:
- may be a potential antidiabetic and antiobesity medication
- may lower your blood sugar and insulin response
- may interfere with the absorption of carbohydrates
A 2018 review of studies suggests that tagatose is “promising as a sweetener without major adverse effects observed.”
However, tagatose needs more studies to provide more definitive answers. Talk with your doctor before trying newer sweeteners such as tagatose.
Monk fruit extract is another alternative that is gaining popularity. But no processed sweetener can beat using fresh whole fruit to sweeten foods.
Another excellent option is date sugar, made of dried and ground whole dates. It doesn’t provide fewer calories, but date sugar is made of whole fruit with intact fiber.
If you count carbohydrates for meal planning, you can subtract fiber from the total grams of carbohydrates. This will give you the net carbs consumed, although the American Diabetes Association recommends not to use net carbs when counting carbs. The more fibrous a food is, the lower its effect on your blood sugar.
Some artificial sweeteners claim to be “sugar-free” or “diabetic-friendly,” but
Your body responds differently to artificial sweeteners than it does to regular sugar. Artificial sugar can interfere with your body’s learned taste, confusing your brain and sending signals telling you to eat more, especially sweet foods.
Artificial sweeteners can still raise your glucose levels
One
Eating artificial sweeteners in moderation may help with short-term weight loss and diabetes management. However, long-term studies confirm this are lacking.
If you’re considering replacing sugar regularly, talk with your doctor and dietitian about your concerns. As of 2023, the
Artificial sweeteners may also contribute to weight gain
Obesity and having overweight is one of the top predictors of diabetes. While artificial sweeteners are
Marketing of food products can lead you to think non-caloric artificial sweeteners help with weight loss, but studies show the opposite.
That’s because artificial sweeteners:
For people with diabetes looking to manage their weight or sugar intake, artificial sweeteners may not be a good substitute.
Having overweight or obesity can also increase your risk factors for several other health issues, such as high blood pressure, body pain, and stroke.
Sugar alcohols are naturally found in plants and berries. The types most often used in the food industry are synthetically created. You can find them in food products labeled as “sugar-free” or “no sugar added.”
Labels such as this are misleading because sugar alcohols are still carbohydrates. They can still raise your blood sugar, but not as much as regular sugar.
Common FDA-approved sugar alcohols are:
Swerve is a newer consumer brand that contains erythritol. It’s available in many grocery stores. The brand Ideal contains both sucralose and xylitol.
Different from artificial sweeteners
Sugar alcohols are often synthetic, similar to artificial sweeteners. But these two classifications of sugar alternatives aren’t the same. Sugar alcohols are different because they:
- can be metabolized without insulin
- are less sweet than artificial sweeteners and sugar
- can be partially digested in the intestine
- don’t have the aftertaste of artificial sweeteners
Sugar alcohols are also known to produce side effects such as gas, bloating, and abdominal discomfort. However, erythritol is usually better tolerated if you’re concerned about these side effects. A
Here are some common questions about artificial sweeteners and diabetes.
Should those with diabetes avoid stevia?
What is the safest sweetener for those with diabetes?
The safest sweetener to use is a natural sweetener like pure stevia extract without fillers or monk fruit. However, it’s best to use these in moderation.
Which is better for those with diabetes, stevia or Splenda?
Stevia is the healthier alternative, with antidiabetic properties and the potential ability to stabilize blood glucose levels.
What are the side effects of using stevia?
Highly processed stevia products can raise blood sugar, so speak with your doctor or healthcare professional before altering your diet. Stevia
Recent studies indicate that artificial sweeteners are no longer suitable alternatives to sugar. In fact, they may increase a person’s risk for diabetes, glucose intolerance, and weight gain.
If you’re looking for a healthier alternative, try stevia. Based on research to date, this alternative sweetener is one of your better options. It’s known for its antidiabetic properties and ability to stabilize blood sugar levels.
However, experts recommend limiting your added sugar intake rather than switching to sugar substitutes.
The more added sweeteners you consume, the more exposure your palate has to sweet tastes. Palate research shows that the food you prefer and crave is the food you eat most often.
Managing your sugar cravings and diabetes becomes much easier when you reduce all forms of added sugar.