Oh the sweet goodness of sugar….
Yes, our taste buds love it but our blood sugar and the belly fat doesn’t! Which is exactly why we’re going to chat about the best sugar substitutes for diabetes today.
But first, a short story.
Quite a few years back now, it was shocking to see Jamie Oliver walk out on stage and tip a whole wheelbarrow full of sugar cubes on the stage as a representation of the amount of sugar a person now consumes per year – around 140 pounds annually!
Yep, experts now agree that a lot of our health problems around the globe are due to excessive sugar intake. The World Health Organization now recommends people eat no more than 25 g or 6 teaspoons of ‘added’ sugar per day.
Even good ‘ol vegetables have natural sugars, so we’re not talking about those. We’re predominantly talking about all the hidden sugars found in grocery store products.
The Hidden Names of Sugar
Sugar is hidden everywhere, under 59 different names of sugar in more than 70% of grocery store items!
Take a look at this chart – it’s no wonder it can all get confusing!
Should you completely avoid sugar?
Unfortunately the ‘white poison’ as some call it, is highly addictive. In fact, Dr Eric Stice, neuro-scientist, has done studies on the brain showing that the same ‘addiction’ receptors are activated when we consume sugar as they are if we consume cocaine.
Quite shocking but true!
So you know, you could try to limit sugar but that’s hard to do, and there’s a reason why – those parts of the brain Dr Eric Stice discovered – they get stimulated, along with various hormones. And when that stimulation occurs, we want more of the sweet stuff.
Of course, it’s not going to kill you to eat small amounts of sugar. But, the truth is, eating sugar is hard to moderate so turning to sugar substitutes can be a good solution, if you choose the right ones.
Aspartame, Saccharin, Acesulfame-K
- Saccharin – Brand names: Sweet’N Low, Sugar Twin, Necta Sweet.
- Aspartame – Brand names: Equal, Nutrasweet, Natra Taste.
- Acesulfame-K – Brands: Sunette, Sweet One, Swiss Sweet.
Interestingly, aspartame and many of the ‘old hat’ artificial sweeteners were first implemented to help the obesity problem. In came diet coke and Coke Zero a whole range of ‘diet’ products and foods. Years later, research now shows that these may contribute to weight gain in many people – not weight loss as you’d expect.
Although it’s okay to use aspartame and artificial sweeteners on the odd occasion, or perhaps in social situations where ‘sugar free’ foods may contain them, they are not really a great everyday option.
Read more about artificial sweeteners here.
Sucralose
- Sucralose – Brand name: Splenda
Sucralose is also an artificial sweetener.
In terms of safety, the large majority of research gives it a tick of approval, so much so that it has been given the tick of approval for the entire population, including pregnant women and children as well.
Out of all the artificial sweeteners, it is definitely the best one to choose over the ones mentioned above.
Read more about sucralose here.
Sugar Alcohols – the ‘tols’
- Erythritol
- Xylitol
- Mannitol
- Sorbitol
The ‘tols’ are sugar alcohols – not really sugar or alcohol but named that way.
The ‘tols’ are claimed to be natural because sugar alcohols are naturally occurring in lots of fruits and veggies. However, these ‘tols’ are usually processed from pure glucose and sucrose taken from wheat and/or cornstarch. The end result is a zero calorie sweetener that does not affect blood sugar levels (in most people). The ‘tols’ are generally a safe option for people with diabetes and prediabetes to choose.
Erythritol is a commonly used product in sugar substitutes like Truvia and Natvia, which are a blend of erythritol and stevia. Many people find these more palatable than stevia or erythritol alone.
Out of all the ‘tols’ erythritol is more digestible and tolerable for the digestive region. Be cautioned that the other ‘tols’ can have a laxative effect or cause stomach cramps in many people.
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Stevia
Stevia is an herb from South America that has been used for centuries. It comes in a white powder (more processed), green leaf (unprocessed but can taste weird) and a liquid extract (much less processing required).
Considering the evidence and the pros and cons of stevia, overall it’s a good natural plant source sweetener to use.
Here at DMP we prefer using stevia over all other sweeteners and it’s what we most often recommend to people.
We use a liquid stevia extract because we find it’s more convenient and mixable – and being less processed, that’s obviously an advantage too.
Monk Fruit
Monk fruit is a small melon that naturally grows in Asian regions like southern China and northern Thailand. The extract from this fruit is turned into a sweetener. And like many other sweeteners in this category, monk fruit contains no calories, fats, protein, or carbs. You can find it in both a liquid and a powered form.
Read more about monk fruit here.
What About Honey and Natural Sugars?
While many people think of honey differently, as more ‘natural,’ honey is just another form of sugar.
Sugar is around 12-14 grams carbs per tablespoon. Honey around 17 grams. Most sugars (natural of not) compare the same.
The same applies for manuka honey.
Although manuka honey is the best form of honey in the world (with medicinal properties), it is still honey – high in fructose/sugar that can increase blood glucose and A1c, not help it. In small doses it is definitely a better option. But avoiding most sweeteners (most of the time), even natural ones – honey, molasses, maple syrup – is going to be better for your health overall.
What About Agave Syrup?
This question comes up a bit so we better add agave to the list.
Agave has been hyped up for quite a few years as a safe option for diabetics because it’s “low GI.” While that may be the case, it doesn’t make it good. In fact, my recommendation is to stay away from agave, it is NOT a good sweetener for diabetics.
Interesting, when researchers discovered high fructose corn syrup, they also thought they’d found the halo for an obesity and a possible diabetes cure (because fructose gets processed by the liver and does not require much insulin). Well, it turns out they didn’t have their handle on the whole story because fructose is said to be the CAUSE of much of our obesity and diabetes issues – many researchers agree.
How does this relate to agave? Agave is 80-90% fructose, which is a lot!
Fructose is 100% metabolized by the liver, this then leads to fatty liver, which then leads to insulin resistance and contributes to the development of diabetes. Not to mention fructose gets stored as fat at 3 times the rate of sucrose – talk about bring on obesity!
And, like most other “natural” sugars, agave still contains approximately the same amount of carbs – 5 grams per teaspoon.
You can read more about fructose and it’s affects on the body here.
Best Sugar Substitute for Diabetes?
We prefer using stevia over all other sweeteners and it’s what we generally recommend to most people. Because based on the research we’ve evaluated, we think it has better outcomes for all of us, including people with diabetes.
In saying that, at the end of the day it’s going to be a personal choice. Other suitable options include monk fruit, tagatose, erythritol and xylitol.
Some people hate the taste of stevia. So move up the ladder and try the ‘tols’ or a little sucralose. If anything, try to avoid the nasty ones mentioned first – Aspartame, Saccharin, and Acesulfame-K.
It’s also good practice to try to move away from eating too many sweets and focus on eating more vegetables because they are much better for your health.
One Word of Caution Too…
Although stevia is a good option for most people, and the other artificial sweeteners aren’t ‘meant’ to effect blood sugar, some people do still react with high blood sugar readings.
It’s important to be aware that just because something is labelled “diabetic friendly,” doesn’t mean it will work for you!
It’s not common to react to sugar substitutes but this is where your individualism comes into play. It’s always important to listen to what your own body tells you (and your glucose meter!).
So, what sugar substitute do you use? Leave your comments below.
Or maybe now you’ve learned more, perhaps you’ll make the switch???
Rei
I used dates as substitute these days. Since I have PCOS, I really have to watch what I eat and cut down my sugar intake drastically. I like dates a lot and I try to limit 3 datea per day but have to say, it’s quite hard too lol. I don’t eat other high Glycemic load fruits so dates are the ones I depend on.
sonia
HELLO THIS IS SONIA. TYPE OF SUGAR I USE IS SWEET ‘N LOW LIKE IT BUT I DONT USE IT EVERYDAY IN MY MORNING COFFEE OR FOOD,ONLY TIME I USE IT IF RECEIPES REQUIRE SUGAR.CAN YOU PLEASE REPLY WITH ANSWER.
Jedha
You didn’t ask a question Sonia. But assuming your asking if Sweet ‘n Low is okay, we don’t recommend it – for reasons already pointed out above. If you want to use it that’s of course, your choice.
Sylant
I use splenda i bake with it as well. I know this may sound confusing but before i got the phone call saying i was diabetic type2 i was low blood sugar cant ever remember the spelling of that word hypoglycemic or hyper lol …now they say i am t2 diabetic confused the heck out of me but i am being treated for it and its under control. The problem i have is that everyone keeps saying 4-6 is good safe levels. I feel really sick and shakey at 6 and like i want to faint so i keep mine at 7or8. Would the hypoglycemic still be present.? I do get blood tested every 6 months for averages he says they great.
Jedha
The normal level is 4-6 and the ideal fasting is under 6.1 but up to 7.2 or 7.5 is prescribed to some people – ranges can be different because each person is an individual. Hypo = low, hyper = high. You can find some more info about hypoglycemia here.
Michael Jerome Hennessey
Hi,
New to your site. I am following the 30 day weight loss menu on second week and have gained 3 pounds!!
I found I can not stand the taste of Avacado.
My question is about a hot drink I have been trying. It is 2 TBLS of Organic Apple Cider Vinegar, 2 TBLS of lemon juice and 1 TBLS of organic honey with a cup of hot water. I use stevia in place of the honey and add my packet of vitamin C to it. It tastes pretty good. Does it have any benefits in controlling diabetes, kidney stones or Cholesterol? Is there really a difference between organic Apple cider vinegar and regular Apple cider vinegar?
I am told I am prediabetic by one doctor and no problem by another. I am 6’2″ 142 pounds, A1C of 6.2 LDL and HDl ok with triglycerides on the high normal.
Jedha
Hi Michael, Two weeks is early days and weight can fluctuate for any number of reasons. Apple cider vinegar in particular has been shown to have many health benefits for glucose control, A1C and insulin resistance. The general recommendation is 1 tablespoon in one cut of water before meals. The organic apple cider comes with the “mother” and yes, it is a better quality.
A1C normal range is 4-6 so you’re just on the high side there Michael. By lowering carbohydrates, this will reflect in A1C because it’s a measurement of glucose in the blood over an average 3 month period. People are also lowering cholesterol. Read Sheryl’s story here.
Mary Ellen Benz
What about coconut sugar. It is also said to be low glycemic
Jedha
Coconut sugar is not a good option Mary, despite it’s lower GI it is still the same carbs as sugar.
Kate matthews
Hi Jedha
I studied all forms of sugar when i was first diagnosed last year with T2. i now use erythritol only and sometimes sucralose liquid to top up in all cooking. Stevia sounds good but i can’t seem to get it in britain except as stevia sweet. Xylitol is out because of animals in home. In short I find erythritol perfect but rather expensive. Any other suggestions would be appreciated but itvworks for me. Hope this might help some others.
Jedha
Erythritol is also a good choice, great researching there Kate!
Anna Engdahl
I have been using stevia for a few years. I use simply stevia, it has no additives. Pure stevia, I measure it with a tooth pick.
Jedha
Stevia is our preferred choice too Anna.
Tina
I am not diabetic, but my stomach gives me terrible fits if I eat it. I would rather be feeling good then sick all the time. I am on organic local honey at the time. If you suggest stevia I will get some liquid. My sis always told me honey is better especially organic because it has all the vitamins and minerals. white sugar and brown sugar make me sick. Am I on the right track?
Jedha
If you’re not diabetic, then organic raw honey in small doses is likely fine for you to eat Tina. If it gives you stomach issues, then use another sweetener and in my opinion, stevia is the best option.
Tina Eakin
Hi, could you Please Tell Me if Coconut Palm Sugar is good For diabetics?
Thank you,
T. Eakin
Jedha
Here is some more info on sweeteners Tina. While coconut sugar has been shown to have a lower glycemic index compared to some forms of sugar, it is still roughly the same amount of carbs as most other sugars. We use stevia in our recipes, and according to research, other reasonable options are sucralose, erythritol and tagatose.
BellePhyre
Hi, I have type 1 diabetes, and I tried coconut sugar with bad results. It definitely affects my bloodsugar levels, but everyone is different. Plus, the taste is not as sweet as regular sugar or sugar subs.
Jose Heleazar Solis
I’m a diabetic and I’ve been using sweet and low . I’ve talked to my doctor and he said that sweet and low is better then most of the substitute out there. My sugar is at below 7.0. So is my doctor right or wrong.
Jedha
Your choice of sweetener is your choice. People choose by glucose results, taste and preference. However, Sweet and Low contains an artificial sweetener (namely saccharin), which has been linked to increased metabolic problems in several research studies. Read more about specific artificial sweeteners here. I wouldn’t say your doctor is wrong, but the information in this article is based on research.
Brewster
We use Stevia when we need sweetener. There’s a grocery store nearby that makes “sugar free” pies, apple, blueberry, cherry, they say they use pear juice as a sweetener. The pies are a bit smaller than normal but I can have a slice and it dosen’t bother my sugar levels
Jedha
Stevia is definitely my top choice too Brewster. And if you have good control of your sugar levels like you do, it makes the occasional treat okay.
Jan
I alternate between coconut sugar and Norbu or Natvia in my coffee and I use Hermesetas in my cooking as well as Rice syrup…….. I have type 2 diabetes …was meds controlled and now diet controlled and no meds………comments on these please….thanks
Jedha
Well it sounds like they are working for you Jan so that’s the most important thing. Well done on getting off Meds. Love it!!!
Margaret hand
I use coconut sugar .
terry lapwood
Hi, I use lucuma powder as a sweetner. I think it is from the Lucuma tree in America.
Jedha
Interesting Terry, never heard of that one, will have to do a little investigating.
Jeannette
Thank you for this info! I am not diabetic, but I am trying to cut down on my sugary snacks. My friend David is a diabetic though. I love to bake and he has a birthday coming up soon; what sugar can I use in baking cookies for him? My next question is this: you said no to honey, what about using pure maple syrup?
Thank you again!
Jedha
Stevia or liquid stevia extract is what we recommend. Maple syrup, honey and all “natural” sweeteners such as this ALL have the same amount of sugar/carbs and can be problematic for diabetics. Read through the info if you need to learn more. There’s plenty of stuff in the posts listed above.