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. asian pigeonwings powder
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:
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 significantly increase glucose tolerance. It’s also not an artificial sweetener, technically speaking. That’s because it’s made from the leaves of the steviaplant.
Stevia may have the ability to:
You can find steviaunder brand names such as:
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:
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.
D-allulose is also a good sugar substitute and is naturally present in foods such as figs and wheat.
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 research suggests they have the opposite effect.
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.
One 2023 study saw that individuals who ate more artificial sweeteners were at a higher risk of developing diabetes than people who did not eat artificial sweeteners.
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 World Health Organisation (WHO) advised against using nonnutritive sweeteners for managing weight, including artificial sweeteners and stevia.
Obesity and having overweight is one of the top predictors of diabetes. While artificial sweeteners are FDA-approved, it doesn’t mean they’re completely safe to use.
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.
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:
Research suggests that sugar alcohols such as erythritol can sufficiently replace sugar. However, reports also say that they won’t play a significant role in weight loss. You should treat sugar alcohols the same as sugar and limit your intake.
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 recent study found that erythritol may be linked to an increased risk of heart disease, although more studies are needed to confirm this.
Here are some common questions about artificial sweeteners and diabetes.
Stevia is suitable for those with diabetes and is a safe alternative to sugar.
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.
Stevia is the healthier alternative, with antidiabetic properties and the potential ability to stabilize blood glucose levels.
Highly processed stevia products can raise blood sugar, so speak with your doctor or healthcare professional before altering your diet. Stevia may also increase liver enzymes, worsen kidney function, and decrease anti-inflammatory cytokines.
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.
Last medically reviewed on April 25, 2024
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Imashi Fernando, MS, RDN, CDCES
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