If you have diabetes or not, it’s vital to watch your sugar intake. However, it’s not necessary to quit sweets, just upgrade to healthy sugar substitutes.
It matters, what sweeteners you use to substitute sugar, even if you are not doing KETO or low carb. Sugars and sweeteners have a Glycemic Index, which indicates how much, and how fast they increase blood glucose (sugar) levels. The lower the GI (Glycemic Index), the better.
Foods that have low GI, release glucose slowly and steadily, that’s what we are aiming to. Foods with high GI, release glucose rapidly, which we want to avoid.
A rapid rise in blood glucose is followed by a fast crash. When you eat sugar or something else high in glycemic index, you get a very fast energy rush. Unfortunately, that energy rush will crash as fast as it came. The result is low energy, tiredness, and possibly nausea.
Also, natural sweeteners are better for your health than artificial chemical ones. Choosing healthier sweeteners is especially important if you have diabetes or pre-diabetes.
Best substitutes for sugar
Stevia
Stevia is a sweetener and sugar substitute that is extracted from the leaves of the Stevia rebaudiana plant, which is from South America. The sweetness of stevia comes from a group of compounds called steviol glycosides, which are up to 400 times sweeter than sugar.
Stevia has been used as a sweetener in South America for centuries and is now used globally as a natural sweetener alternative to sugar. It is a zero-calorie sweetener, which means it has virtually no calories and it does not raise blood sugar levels.
Stevia is also known for its potential health benefits. Some studies suggest that stevia may help to lower blood pressure and improve insulin sensitivity, making it potentially beneficial for people with diabetes or metabolic syndrome.
Stevia is available in powder, liquid, and tablets, and can be used in cooking and baking in place of sugar. It is important to note that stevia has a slightly different taste than sugar, and some people may find it takes some time to get used to. Some stevia- products can also contain other sweeteners or additives, so it is important to read the label carefully before purchasing.
Erythritol
Erythritol is a sugar alcohol that is used as a sweetener and sugar substitute in foods and beverages. It is found naturally in some fruits and fermented foods, but the majority of erythritol used today is produced by fermenting glucose with yeast or other microorganisms.
One of the main advantages of erythritol is that it has very low-calorie content and does not raise blood sugar levels, making it a popular choice for people who are trying to reduce their sugar intake or manage their blood sugar. Erythritol has about 70% sweetness of sugar, but contains only about 0.2 calories per gram, compared to 4 calories per gram for sugar.
It is easy to digest and does not cause gastrointestinal problems that are sometimes associated with other sugar alcohols like xylitol and sorbitol. Erythritol also has a cooling effect on the tongue, which can help to mask bitter or unpleasant flavors in some foods and beverages.
It is important to note that erythritol may have a laxative effect if consumed in large amounts, so it is best to start with small amounts and gradually increase intake if needed.
A combination of stevia and erythritol
Stevia and erythritol are often used together as a sweetener blend, as they complement each other’s strengths and weaknesses. Stevia is much sweeter than sugar, but it can have a slightly bitter aftertaste, while erythritol has less sweetness than sugar.
When used in combination stevia, and erythritol can create a sweetener that closely mimics the taste and texture of sugar, without the calories or blood sugar spike. The stevia provides the majority of the sweetness, while the erythritol helps to bulk up the product and provide a more natural texture and mouthfeel. It is also a popular choice for people who are looking for a natural sweetener alternative to sugar, as both stevia and erythritol are from natural sources.
When purchasing a stevia-erythritol blend, it is important to read the label carefully to ensure that there are no added fillers, preservatives, or other additives.
Great article about natural sugar substitutes on Healthline.com.
Glycemic index for some commonly used sweeteners:
| SWEETENER | GI | TYPE |
| Stevia | 0 | Natural |
| Erythritol | 1 | Natural |
| Yacon Syrup | 1 | Natural |
| Acesulfame K | 0 | Artificial |
| Aspartame | 0 | Artificial |
| Sucralose | 0 | Artificial |
| Saccharin | 0 | Artificial |
| Sorbitol | 4 | Sugar Alcohol |
| Xylitol | 12 | Sugar Alcohol |
| Agave Syrup | 15 | Modified Sugar |
| Fructose | 25 | Sugar |
| Honey | 50 | Natural |
| Maple Syrup | 54 | Natural |
| Maltodextrin | 110 | Sugar |
Read also our Toxic carb carousel- post.