Many people with and without diabetes may opt for sugar substitutes to help improve health without sacrificing the sweet taste most of us love. These alternate sugars bypass digestion and provide little to no calories – potentially leading to better blood sugar management and weight loss.
The problem is excess sugar intake can give rise to obesity, heart disease, and diabetes.
The USDA says the average American eats 17 teaspoons of added sugar daily, commonly found in beverages, cereals, ice cream, and many other food and drinks.
Sugar substitutes are food additives 300-13000 times sweeter than table sugar and maybe a better alternative to managing diabetes.
Read on to learn more about sugar substitutes for healthy living.
Different types of sugar substitutes
Sugar substitutes break into two categories depending on whether or not they contain nutrients that impact blood sugars.
Non-nutritive sweeteners or artificial sweeteners (generally don’t affect blood sugars)
- Saccharin
- Aspartame
- acesulfame potassium
- Sucralose
- Neotame
- Advantame
- Stevia
- Monk fruit
Nutritive sweeteners (affect blood sugars)
- Fructose
- Corn syrup and high fructose corn syrup
- Honey
- Sugar alcohols (erythritol, xylitol, sorbitol)
The best sugar substitutes
Despite some winning FDA-approved, there’s a reason artificial sweeteners have been a hot-button topic over the years. Though they may be deemed healthy, some studies have shown they may not live up to their favorable reputation.
Studies have found that artificial sweeteners may negatively influence blood sugar management. Your body detects their sweet taste and treats them like regular sugar. This phenomenon signals the pancreas to make more insulin, amplifying insulin resistance.
In addition, non-nutritive sweeteners may cause glucose intolerance by changing the gut microbiome, which changes the way your body metabolizes food. Altered gut health can cause weight gain through an uptick in cravings and overeating⸻making diabetes management more challenging.
Other studies state that the long-term use of artificial sweeteners may harm people with diabetes. In the short term, they can be helpful when used in moderation. Talking to your care team will help you determine if artificial sweeteners are a fit for you. That said, it helps to focus on eating a wide variety of healthy foods for good nutrition.
For the times when you need a little something sweet, we have you covered.
Here’s a sweet list of safe sugar substitutes that come from natural sources and offer little to no side effects.
Stevia
Stevia is a natural non-nutritive sweetener that comes from plant leaves that are rich in antioxidants. Stevia is generally recognized as safe (GRAS), has been proven safe in 200 studies, and rarely causes side effects. Stevia conveniently comes in liquid, powdered, and granule forms and has little to no impact on blood sugar levels, perfect for low-carb living. Some brands that make stevia also offer brown sugar substitutes for living with diabetes.
Monk fruit
Monk fruit is another natural non-nutritive sweetener from dried Luo Han Guo fruit. It’s GRAS and doesn’t have any known side effects. Monk fruit is popular because it has zero calories and doesn’t impact blood sugar. Thanks to a high tolerance for heat, monk fruit is ideal for baking. You can find monk fruit in liquid, powdered, and granule forms.
Erythritol and xylitol
Erythritol and xylitol are two types of sugar alcohols that are GRAS. But, despite their moniker, they’re neither sugar nor alcohol. Sugar alcohols offer sweetness for one-twentieth as many calories as table sugar (erythritol). Fruits and vegetables contain natural sugar alcohols, although some are also sweeteners and are man-made for easy addition to foods.
You might find erythritol or xylitol in foods such as granola, ice cream, and baked goods, and the dead giveaway is they’re often labeled “no added sugar” or “sugar-free.”They come in liquid, powdered, and granule forms for easy addition to foods. Sugar alcohols may cause stomach discomfort, gassiness, and bloating; however, most people tolerate erythritol well. If you’re sensitive to the aftertaste typical of many sugar substitutes, erythritol might be your best bet.
How 9amHealth can help you make healthy food choices
The American Diabetes Association states it isn’t wise to recommend sugar substitutes as a long-term solution for blood sugar management because more research is needed. Therefore, making healthy lifestyle changes is the key to managing your health in the long run.
Eating a wide variety of healthy foods for diabetes is the best way to avoid eating sugar or sugar substitutes excessively. 9amHealth can help you navigate how to eat more healthy foods to best care for your diabetes and health. Become a member and sign up here.
