Sugar, sugar, sugar…sweet, sweet, sweet…it’s just human nature to love it. In fact believe it or not even studies show young babies and infants have a preference for sweet tastes.
So how can we help it, right?
But when it comes to having sweets I’m not a sugar advocate at all. So I wanted to write up some info on the best sweetener for diabetics, and point you in the right direction so you can manage your blood sugar and still enjoy your sweets 🙂
Why cut out sugar?
The main reason for cutting out sugar is that sugar provides zero nutritional value!
One reason why we eat is to provide fuel to our body in the way of nutrition, vitamins, minerals and so forth. Sugar doesn’t contain any of these things. So although we might like the taste of it, it’s deplete of anything valuable as far as nutrition goes.
And here are a few more reasons to cut it out:
- Sugar is also easy to overconsume
- Sugar is a refined product
- Sugar contains too many (empty) calories – no nutritional value = empty calories
- The fructose component of sugar is problematic – fructose gets metabolised entirely by the liver and converted directly into fat (not a pretty picture)
- Sugar does result in sharp rises to blood sugar levels
- We don’t need it
Is that enough reason for you? I hope so.
So what is the best sweetener for diabetics?
Let’s dig in and work our way through a few different things.
Sugar & Sweeteners: Nutritional Comparison
When it comes to choices, white sugar is definitely the worst type of sugar. This includes castor sugar and icing sugar as these are all highly refined. The whiter it is, the worse it is.
Following closely behind white sugar is brown sugar and raw sugar. Though they are brown or ‘raw’ they are still processed and refined.
All the types of sugars I’ve just mentioned is what we find in most processed and packaged food products. Which is why it’s simply easier to follow a whole foods diet as outlined in our food list over here.
Sugar Nutrition Facts
But let’s take a closer look at the nutrition facts of all our sugar and sugar substitute choices.
For 1 Tablespoon of each item
White sugar – 48 cal, 12.6 g carbs/sugar, 0 nutrients, GI: 54-84.
Brown sugar – 51 cal, 13.5 g carbs/sugar, 3 mg sodium, 18 mg potassium, 0 nutrients, GI: 54-84 .
Raw sugar – 45 cal, 12 g carbs/sugar, 0 nutrients, GI: 54-84.
Molasses – 58 cal, 15 g carb/sugar, 7 mg sodium, 41 mg calcium, 0.94 mg iron, 293 mg potassium, 0.134 mg niacin, GI: 55.
Blackstrap molasses – 47 cal, 12 g carb/sugar, 172 mg calcium, 3.5 mg iron, 43 mg magnesium, 8 mg phosphorus, 498 mg potassium, 11 mg sodium, 3.6 mcg selenium, 0.216 mg niacin, GI: 55.
Rapadura sugar – 45 cal, 12 g carb/sugar, 5.7 g iron, 3.6 g vitamin C, GI: 65.
Coconut sugar – 45 cal, 12 g carbs/sugar, 0 nutrients, GI: 35.
Raw honey – 70 cal, 17 g carb/sugar, 11 mg potassium, antibacterial and antiviral, GI: 50.
Brown rice syrup – 21 cal, 15 g carb/sugar, 4.8 mg calcium, 49.4 mg magnesium, 1.9 mg manganese, 14.8 mg phosphorus, 2.8 mg Vit B6, GI: 25.
Maple syrup – 52 cal, 13-14 g carb/sugar, 4 mg phosphorus, 42 mg potassium, 2 mg sodium, 1 g calcium, GI: 54.
Stevia – 0 cal, 0 carbs, 0 nutrients, GI: 0.
Sugar Alcohols – erythritol /xylitol/mannitol -‘tols’ – 0 cal, 0 carbs, 0 nutrients, GI: 1.
Artificial sweeteners – 0 cal, 0 carbs/sugar, 0 nutrients. Artifical sweeteners include aspartame (aka Equal and Nutrasweet), saccharin (aka Sweet N Low), and acesulfame K (aka Sweet One), GI: 0.
Sucralose (Splenda) – (1 g packet) 3 cal, 1 g carbs/sugar, 0 nutrients. GI: 0.
As you can see from the list above, most forms of sugar, even “natural” ones have roughly the same amount of carbs/sugar and calories per serving. The only real difference is the amount of nutrients that can be found in them.
If you are going to choose a “natural” form of sugar, it is better to choose something like molasses, rapadura sugar, or maple syrup.
The glycemic index (GI) can be helpful for some people too, we are all different so what some people can handle, other people can’t.
So What Is The Best Sweetener For Diabetics?
Okay, now we’ve covered all that what is the best diabetic sugar substitute?
That’s what you’re here to find out about right?
Well as you can see from the list above, if you were basing your decision on carb count, then you’d assume that artificial sweeteners, stevia, or sugar alcohols would be your best choice because they provide 0 calories and 0 carbs.
BUT, I wrote about artificial sweeteners recently over here, and they are NOT a good choice. These include brands such as Equal, Nutrasweet, Natra Taste, Sweet’N Low, Sugar Twin, Necta Sweet, Sunette, Sweet One, Swiss Sweet.
Option 1 – Small amounts of natural sugars
The 3 best options for natural sweeteners are:
If you’re going to consume these you will have to test to see how they affect your blood sugar levels because they will have an effect.
Option 2 – Stevia or erythritol
Although these don’t really contain any nutrients, neither stevia nor erythritol will affect blood sugar levels so you can make some sweets and perhaps have a little more 🙂
I personally prefer using stevia over most sweeteners and use a liquid stevia, I find it’s more convenient and mixable.
I have used erythritol and prefer it to xylitol because it has a smaller molecule size and is more easily digested. I’ve seen far too many stomach cramps and reactions from xylitol.
You will also find there are some stevia/erythritol blends available on the market. Some people prefer the taste of these and find them easier to use for things like baking because they come in a powder and you can replace them 1:1 for sugar.
You can find stevia made chocolates, or ones made with stevia and erythritol.
Option 3 – Sucralose
Although sucralose, otherwise known as Splenda is an artificial sweetener, it is the one that has been shown to be the safest out of all of them. It’s still not something I’d recommend eating all the time, but we are talking about options here.
Sugar Free Diabetic Recipes
Believe me, if you are diabetic, it certainly doesn’t mean a life without tasty treats!
Our meal plans provide great sugar free desserts options to you every week and there is lots you can do.
Check out this carob choc slice!
I served this at a family meal recently and the whole thing got gobbled up!
So living without sugar is possible and actually very enjoyable once you get used to it.
Try one of our meal plan subscriptions and take the whole stress out of eating 🙂
P.S. What sweetener do you use? Or maybe now you’ve read this you’ll change it…what to?
Robin Dutton
Hi! I’m a newly diagnosed type 2. I’m overwhelmed. I have no idea what I’m doing. I don’t want to eat chicken breast and salad everyday the rest of my life.
Jedha
Robin, you won’t be stuck eating salad and chicken breast forever! I’d recommend you take our 30 Day Turnaround Program – it will take you through nutrition step-by-step and demystify everything. Plus there are tons of food ideas, recipes and a meal plan.
Gloria Smith
I just found your site and I read it with a lot of interest. Thank you so much! My husband and I have been dx with pre-diabetes. Scares us to death! I have found “Sugar-free” Chocolate from Russell Stover and also I have been using Stevia in the powder form as well as Organic Blue Agave and 72% cacoa. I am very concerned about cancer causing foods as well as kidney stones. Can you tell me if any of those cause those by consuming it? Thank you so much! -Gloria from Utah
Jedha
Hi Gloria, no one can really say what “causes” any disease so unfortunately I cannot really give you a definitive answer on that. As long as you follow a healthy balanced diet full of lots vegetables it will minimize your risk. Agave though is not a great option for sweetener. We are not fans of agave liquid. Although it’s a ‘natural’ sweetener and has been promoted as low GI, it’s still the same nutrition value as sugar but it’s worse that eating sugar because it’s almost entirely fructose, which is a real downer. You can read more about why over here.
Gin K.
What about Agave Sweetener? it says it is has a low GI. I have beenusing that in my coffee and teas. Is it a god option or not?
Jedha
I answered this question yesterday. In fact, I think I’ll write an article about this one because it’s a question we often get. We are not fans of agave liquid. Although it’s a ‘natural’ sweetener and has been promoted as low GI, it’s still the same nutrition value as sugar but it’s worse that eating sugar because it’s almost entirely fructose, which is a real downer. You can read more about why over here.
angie perez
What about Monk fruit? I like the monk fruit in the raw and have used Agave in the raw liquid. i am having trouble finding information related to either of them and diabetes. angie
Jedha
Monk fruit is a good option, like stevia it does not affect blood sugar the way natural sugars do. Agave liquid is not good. Although it’s a ‘natural’ sweetener and has been promoted as low GI, it’s almost entirely fructose, which is a real downer. You can read more about why over here.
LindaM
I’m a type 2 diabeic, i was diagnosed about 6 months ago. I will not use artificial sweetners. They scare the willies out of me. I have started using Swerve. But im concerned that its A processed artificial Sweetener like aspartame . Is this true? I also use stevia. But the taste is so sweet that it is bitter.
Help.
Thanks,
linda
Jedha
Hi Linda, Swerve is made with erythritol, which is also a pretty safe option. If you prefer it and it’s not influencing your blood sugar, then sounds like it’s best for you.
David
Bitter come from using far to much. I use one 16th teaspoon stevia daily to add a little sweetness to my latte.
Jedha: Nutritionist (MNutr)
Very true David. You just need a touch of stevia to get the sweetness.
Angela
Hi. Do you know tagatose?
Have any info about it?
Thanks!
Jedha
I will have to look into this more Angela but a couple of studies I found: Tagatose did not effect A1C. No changes to glucose or insulin. Again another study found no effect.
The thing that concerns me about tagatose is the Food Association says “foods containing tagatose would not be suitable for individuals with disorders in fructose metabolism as the absorbed fraction of tagatose is metabolised in the same way that fructose is metabolised. Individuals with such conditions are likely to also be intolerant to tagatose. Avoidance of foods containing tagatose is therefore highly recommended for individuals with disorders in fructose metabolism.”
As a diabetic you do have issues with carbohydrate/ fructose metabolism, so I’d be unsure as to whether it’s really a good choice. At the end of the day, you have to test how it effects you.
Jerome
What about monk sugar ?
Thank u
Jedha
Monk fruit sugar substitute is another safe option Jerome. It’s often not just monk fruit but a blend of monk fruit and erythritol. Also watch out if it’s in products as it can be mixed with other things too.
Patricia Griffin
What about sweet-n-low would like to know about it. I am a type 2 Diabetic.
Jedha
You can find info about artificial sweeteners here Patricia.
Ernestine Dorsey
I have been diabetic for 12 years that I am aware of. I am still learning. Would love to know more. I love your site. So I will stay tuned in for more information. Ernestine
Jedha
Welcome Ernestine, great to have you here 🙂
Barbara
I was recently diagnosed with diabetes. While I am overweight by about 30 lbs., the doctor told me that it is my family history of diabetes that is the culprit here. I was put on Metformin and Gliperide to control my blood sugar. I am a 59 year old female still experiencing menopause symptoms for the last 10 years.
I am finding it difficult to wrap my mind around the diabetes issue with regards to diet. I know what I should eat. I know that I should get exercise. I find myself un-movitated to do the right thing all the time. My A1C is 12+ and is critical to get it lowered. Is this lack of movitation and confusion normal? Or is my depression from menopause holding me back from taking charge and owning this problem and doing the right thing?
Jedha
Yes Barbara, it is normal, especially if you already have a dose of depression. It’s kind of like shock and denial really – it’s something you probably don’t want to face. None of us like the news of bad health and having to make changes. And you can also feel alone on the journey too.
But like you said, you know what to do – eat well and exercise daily – so how can you start? What one thing can you do starting today?
We’re here to support you. And you deserve to look after yourself 🙂
Wendy
Is Manuka honey ok for a pre-diabetic person?
Jedha
Hi Wendy, although manuka honey is the best form of honey in the world (with medicinal properties too), it is still honey – high in fructose/sugar that will increase blood glucose and A1C, not help it. The same applies to pre-diabetes really. In small doses it definitely is a better option but avoiding most sweeteners (most of the time) is the go.
Mindy
Thank you for the good info. I prefer Stevia but I like to know I have options for times I am not at home.
Gloria
I always look forward to your emails and I wait until morning so I can savor your information with my coffee. Always very informative.
Jedha
Awesome Gloria. It’s great to know that the info is helping people – makes it worth getting out of bed every day 🙂
Mary Burge
I have used Splenda for years and use it in baking. My husband uses Sweet and Low for coffee I can’t get him to stop using Sweet n Low.!! ):
Jedha
It’s a tough one Mary! Keep at it, you might bring him around 🙂
Ruth
What do you think about Truvia? We only use in tea n coffee? It doesn’t leave a after taste to us like everything else.
Jedha
Truvia is okay. It’s a stevia/erythritol blend and if it works well for you and doesn’t affect blood sugars, that’s great Ruth 🙂
mi
What about Swerve? I read a little about it, and it’s supposed to measure and bake exactly like sugar without the bitter aftertaste.
Jedha
Swerve is a good option – it uses erythritol, which is mre tolerable than xylitol (without the stomach upsets). You’re right, it can be replaced 1:1 for sugar so it’s good for baking. Like anything, it’s a good idea to see how it affects you by testing because even natural sweeteners can affect some people. It’s not common but it can happen.