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?
Susan
Has anyone EVER tried Monk Fruit? It comes in a liquid form, 3 drops=1 teaspoonful of sugar, and has no carbs and registers ) on the Glycemic Index. No one on your site even mentioned this GREAT sugar substitute. Just read the label as some have added chemicals such as erythritol.
Malorie: Dietitian (MS, RD, CLT)
Thank you for bringing up Monk fruit and we do recommend it too. We have an article on Monk fruit you can view here.
Sara
The best ive ever tried bought it and it works wonders
Kay C Oxford
There’s a lot of them not mentioned here, not an all inclusive list. Also Xylitol causes death in animals, I’d never have it in my house! Monfruit is great.
Jedha: Nutritionist (MNutr)
Sure, it’s not all inclusive but gives some good suggestions.
Cindy
Hi Jedha,
We are waiting on the doctor test results for
complete blood labs.
My husband had the stick test yesterday and it registered as 340.
He eats oatmeal every morning.
Should he or shouldn’t he.
Thanks,
Cindy
Emily - Dietitian (MS, RD)
Oatmeal is a food that so frequently get’s labeled as “healthy” but when you look at it from a nutrition standpoint you quickly realize it’s just a big bowl of carbs that will break down into sugar! Find more information about oatmeal here. Instead your husband may want to try some of these breakfast ideas.
Barbara
Truvia is good, right? I eat oatmeal every a.m. with Truvia and blueberries.
Emily - Dietitian (MS, RD)
Truvia is stevia based, so yes it is an acceptable sweetener. You may want to give this article about oatmeal a read– oatmeal is commonly mislabeled as “healthy” when in actuality it’s just a big bowel of carbohydrates waiting to send your blood sugar soaring.
AJ
Have you heard of/used Swerve?
Emily - Dietitian (MS, RD)
I have not, but a quick google search seemed to indicate this is an erythritol based sweetener and it looks like a good choice for you to use if you like the way it tastes.
Mary
Jedha, thank you for sharing this helpful information. I’ve been using Splenda & Stevia. It works well for me!
Emily - Dietitian (MS, RD)
You are welcome- we are glad you have found the information valuable!
Doug
Hi Jehda,
I was wondering if the drink ICE are okay for diabetics to drink. They indicate no sugar. I wanted your expertise on this product as a substitute for drinking soda soft drinks.
Please advise
Jedha: Nutritionist (MNutr)
These are actually an okay drink to have. It’s true they have no sugar and calories. Just keep in mind they do contain sucralose, which does have mixed results in terms of studies. You can read more about sucralose here and decide for yourself.
Pamela
I use Pure Via in my coffee
Raymond Dean White
While I use Stevia, I also use raw unfiltered honey and Blue Agave Nectar as sweeteners.
Emily - Dietitian (MS, RD)
One common misconception is that raw honey and/or agave is healthier than sugar- but at the end of the day it’s all the same! If you’re struggling to maintain good control of your blood sugar, I would strongly recommend you eliminate your intake of the honey and agave, and just stick to the Stevia.
EDWARD ROOKS
Are pure maple syrup god for a diabetic
Emily - Dietitian (MS, RD)
Maple syrup is not a good choice for people with diabetes.
People get very confused when it comes to maple syrup, but it’s seriously just pure sugar and will definitely send your blood sugar soaring. Find more information regarding maple syrup over here.
Susan
Thanks for your help Emily!
SUSAN STELZER
I Have recently heard that sugars derived from Monk Fruit are better for diabetics than even Truvia or Stevia. Is that true?
Emily - Dietitian (MS, RD)
Great question, Susan. The short answer is yes, monk fruit is a good choice as far as sweeteners go. We actually have a whole article about monk fruit if you’re looking for some more information.
Deborah Bradley
Thanks for all the good information. I have been using a sweetener called Ideal. Are you familiar with it and is it a good choice? It is hard to find. I once could buy it in grocery store but now only online. Thanks for your help.
Emily - Dietitian (MS, RD)
I am not familiar with this product but I checked the website and it appears Ideal is “a blend of xylitol, dextrose, maltodextrin and sucralose.” Xylitol, a sugar alcohol, causes GI upset in some people, but is generally safe for diabetics. Dextrose and maltodextrin are both forms of sugar (starch) that help add bulk to this particular product, and these can impact your blood sugar. Sucralose, an artificial sweetener more commonly known as Splenda, is probably one of the better artificial sweeteners for diabetics.
Keep in mind, although Ideal is marketed as a zero calorie product, the FDA allows companies to market something as zero calorie as long as it’s under 5 calories per serving. If using a full cup of Ideal, that will be around 200 calories and 50 carbohydrates. Be cognizant of how many servings you are consuming at a time (also be aware this is still much better than table sugar.)
Here are some other sweeteners we like to recommend. It all depends on how your using them, what’s available to you, and your personal taste preference.
meg
what about agave ? is that an alternative and good for diabetics
Jedha
Find info on agave here Meg.
Randolph Smith
Hi this is confusing. I tried every sugar out there and they was all not tasteful. Accepted coconut sugar. Does that taste good.
Jedha
It can take a little time to adjust to sugar substitutes as they do taste a little different Randolph, but you do adapt. Coconut sugar is not a sugar we recommend for good blood sugar control. According to the research we’ve conducted, the best substitutes include stevia, tagatose, monk fruit extract, xylitol and erythritol.
Ray White
What about Blue Agave Nectar? I’ve been taking one tablespoon mixed with a tablespoon of Bragg’s Apple Cider Vinegar and water for a couple of months now and it seems to be helping lower my A1C.
Jedha
We generally don’t recommend agave Ray. And I’ve never heard of agave helping to lower blood sugar. It’s likely the apple cider vinegar, which has known benefits for lowering blood sugar.
Diane
Is 100%wheat bread good if you are prediabetic i’ve lost 22lbs.and i walk twice a day and my aic is still 6.1
Jedha
We don’t encourage eating bread, simply because it is a high carb food and research shows even whole grains do not help with blood sugar control. Additionally, when you take grains and make them flour, the glycemic index also rises. You can find more info on bread here and whole grains here. In the end you can only rely on your blood sugar to tell you what’s best.
Regine Tabitha
Hi, I am Regine, I have been diagnosed type 2, 12 years ago. I strangle with it, doesn’t become stable. I take 2 kinds of insulin’s : novolog and levemir, the blood sugar is up and down !! I try to do my best but….
What can I do ? Help me please,
Thank you
Emily - Dietitian (MS, RD)
Regine, have you considered trying a low carbohydrate diet?
Based on research we have reviewed at DMP, we believe this is one of the most effective ways to gain control over blood sugar levels. Carbohydrates are the nutrient that most impact blood sugar/A1c, so naturally if you eat a lot of foods high in carbohydrates it can become very difficult to gain control over your levels. Because you are on insulin, let your doctor know you are going to change your diet so that they can better monitor changes in your sugar levels.