Diabetics must regulate blood sugar levels, and choosing healthy sugar substitutes can help. Understand that many sugar alternatives can still affect blood sugar levels, but some have a lower glycemic index (GI) and can be easier to incorporate into a diabetes-friendly diet. The following natural and healthier sugar replacements are suitable for diabetics.
Stevia Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It has no calories and no carbohydrates, making it a popular choice for people with diabetes. Stevia can be much sweeter than sugar, so a little goes a long way.
Erythritol Erythritol is a sugar alcohol with a very low glycemic index. It contains almost no calories and does not affect blood sugar or insulin levels, making it another good option for people with diabetes. It’s found naturally in some fruits and fermented foods but is also commercially produced.
Monk Fruit Sweetener Extracted from monk fruit, this sweetener is another zero-calorie option. Monk fruit sweetener does not raise blood sugar levels, making it suitable for people with diabetes. It’s much sweeter than sugar, so you'll need less of it to achieve the desired sweetness.
Xylitol Another sugar alcohol, xylitol, has a sweetness comparable to sugar but with 40% fewer calories. It has a low glycemic index, meaning it has a minimal impact on blood sugar levels. However, it’s important to note that xylitol can cause digestive issues if consumed in large amounts and is toxic to dogs.
Yacon Syrup Derived from the yacon plant, yacon syrup is sweet but with a much lower glycemic index than sugar. It’s high in fructooligosaccharides, which act as prebiotics to support gut health. However, like other sweeteners, it should be used in moderation.
Coconut Sugar While coconut sugar has a similar calorie content to regular sugar, it has a lower glycemic index, which may make it a slightly better option. It also contains small amounts of nutrients like zinc, iron, and inulin, a type of dietary fiber. However, it should still be used sparingly.
Agave Nectar Agave nectar has a lower glycemic index than table sugar, largely due to its higher fructose content. However, because of its high fructose content, it should be used in moderation, as excessive fructose intake can have adverse health effects, especially for people with diabetes.