When it comes to managing your diabetes, it is best to cut out as much sugar as possible.
The main reason for this is that sugar provides zero nutritional value! Sugar is also easy to overconsume, and will cause more rapid rises in blood sugar response than other healthier forms of carbohydrate.
So what is the best diabetic sugar substitute?
Great question.
Let’s dig into that now.
Sugar & Sugar Substitutes: Nutritional Comparison
When it comes to choices, white sugar is definitely the worst type of sugar. This includes castor sugar and icing sugar as these are all highly refined. Following closely behind is brown sugar and raw sugar. And these are all the types of sugars we find in most processed and packaged foods.
So let’s take a closer look at the nutrition of all our sugar and sugar substitute choices.
For 1 Tablespoon
White sugar – 48 cal, 12.6 g carbs/sugar, 0 nutrients.
Brown sugar – 51 cal, 13.5 g carbs/sugar, 3 mg sodium, 18 mg potassium, 0 nutrients.
Raw sugar – 45 cal, 12 g carbs/sugar, 0 nutrients.
Molasses – 58 cal, 15 g carb/sugar, 7 mg sodium, 41 mg calcium, 0.94 mg iron, 293 mg potassium, 0.134 mg niacin.
Blackstrap molasses – 47 cal, 12 g carb/sugar, 172 mg calcium, 3.5 mg iron, 43 mg magnesium, 8 mg phosphorus, 498 mg potassium, 11 mg sodium, 3.6 mcg selenium, 0.216 mg niacin.
Rapadura sugar – 45 cal, 12 g carb/sugar, 5.7 g iron, 3.6 g vitamin C.
Coconut sugar – 45 cal, 12 g carbs/sugar, 0 nutrients.
Raw honey – 70 cal, 17 g carb/sugar, 11 mg potassium, antibacterial and antiviral.
Maple syrup – 52 cal, 13-14 g carb/sugar, 4 mg phosphorus, 42 mg potassium, 2 mg sodium, 1 g calcium.
Stevia & Erythritol /Xylitol -‘tols’ – 0 cal, 0 carbs, 0 nutrients.
Artificial sweeteners – 0 cal, 0 carbs/sugar, 0 nutrients. Artifical sweeteners include aspartame (aka Equal and Nutrasweet), saccharin (aka Sweet N Low), and acesulfame K (aka Sweet One).
As you can see from the list above, most forms of sugar, even “natural” ones have roughly the same amount of carbs/sugar and calories per serving. The only real difference is the amount of nutrients that can be found in them.
If you are going to choose a “natural” form of sugar, it is better to choose something like molasses, rapadura sugar, or maple syrup.
Best Diabetic Sugar Substitute
So what about the best diabetic sugar substitute, that’s what you’re here to find out about right?
Well as you can see from the list above, both stevia and the ‘tols’ provide 0 calories and 0 carbs so these are your best options.
I use a liquid stevia myself and prefer using stevia overall.
And if I were going to choose between xylitol and erythritol, I’d choose erythritol because most people seem to digest it better. I’ve seen far too many stomach cramps and reactions from xylitol.
You will also find there are some blends available on the market that include both stevia and erythritol. Some people prefer the taste of these and find them easier to use for things like baking because they come in a powder and you can replace them 1:1 for sugar.
Stevia
Stevia is an herb from South America that comes in both powder and liquid form. Stevia is low GI, contains no calories and has been attributed in some studies to aiding the pancreas and improving digestion. It’s great for people with diabetes, insulin resistance, and high blood sugars because it doesn’t cause a blood sugar response and may even help lower blood sugars post meal.
I talked about stevia more in this podcast.
Xylitol or Erythritol
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. But these ‘tols’ are processed from pure glucose and sucrose taken from wheat and cornstarch. The end result is a zero calorie sweetener that does not affect blood sugar, so again a possible option for diabetics or people with blood sugar problems.
I talked about erythritol more in this podcast.
Artificial Sweeteners
Even though artificial sweeteners also have 0 calories and 0 carbs/sugar. Researchers at Purdue University have done studies that show that non-caloric sweeteners such as aspartame lead to weight gain not weight loss as ‘diet’ products often suggest. So if you’ve been drinking ‘diet’ sodas, eating ‘diet’ foods, and think you’re doing yourself a favor, think again. Artificial sweeteners are NOT a good choice for diabetics.
I talked about aspartame more in this podcast.
Sugar Free Diabetic Recipes
Believe me, if you are diabetic, it certainly doesn’t mean a life without tasty treats! I eat sugar free desserts myself and there is lots you can do.
Here are a few tasty things you can try.
Sugar Free Greek Berry Yogurt – my partner is now hooked on this yogurt. So easy and very satisfying.
Sugar Free Homemade Chocolate Recipe
Sugar Free Homemade Ice Cream Recipe – make the stawberry one to keep the carb count low
Sugar Free Healthy Low Carb Pancakes
Well, I hope that helps you choose the best sugar substitute to help manage your diabetes.
Jedha
Nutritionist & Health Counselor
What about Splenda which has sucralose ?
AND… What about Coke Zero which I also believe has sucralose?
Thank you
Hi Debi,
There are mixed opinions about Splenda/sucralose in the scientific literature. Although it is considered safe for human consumption it has been shown in some studies to have a negative effect on blood glucose and insulin response. There is also debate about it’s effect toward increased weight gain and the effect on various hormones. I’m just putting an article together with some more info about it so I will come back and post the link to that when it’s ready.
Coke zero is a definite no for diabetics as it contains artificial sweeteners (aspartame & acesulfame K) and as pointed out above, researchers have shown these lead to weight gain NOT weight loss as typically promoted.
Here is the ingredient list for coke zero.
Carbonated water, colour (caramel E150d), phosphoric acid, sweeteners (aspartame, acesulfame K), natural flavourings including caffeine, acidity regulator (sodium citrate). Contains a source of phenylalanine.
Here is the link to an article about sucralose http://goodfoodeating.org/9770/is-sucralose-good-for-you/
Going to try stevia. See if that works for me
Great words jehda! Finally someone gets it! As an icu nurse i shake my head at diabetics drinking zero calorie drinks..worse than sugar!
Thanks Jeree. It’s not rocket science but just goes to show how powerful food marketing and advertising is!
One thing you did not look at was the glycemic index. Aspartame has a higher glycemic index than sugar. Coconut sugar has half the glycemic index of white sugar. I haven’t researched all the ones you have listed although I know Stevia has a zero glycemic index. For me the glycemic index is more important than calories. A slice of white bread will shoot your blood sugars higher and quicker than a teaspoon of straight sugar. If you add protein when you eat a sweet your blood sugars will not spike as much. It is more than calories and sugars but how our bodies use the foods we fuel it with.
Very true Carri, I did not include glycemic index in this list so I will add that to the list for others who want to reference that. It certainly is more than just calories but there’s no denying that sugar is problematic for most people and is it is best to avoid any sugar, choosing no glycemic options. This way you don’t have to think about how it will effect you, because it won’t effect you at all. Any type of sugar is also easy to overconsume.
I tried Stevia but it leaves an artificial sweetener aftertaste. How do you get around this?
Have you tried the liquid stevia Tommy? I find it tends to be much better than the powder because it is less processed. Here is one you can get on Amazon http://amzn.to/1zleoXS or look at your local health food store.
Thank you for your information. Keep in mind that just because something is “natural ” it may not be good for sensitive people. I have a lot of allergies including many foods and additives which can be quite challenging with diabetes. I tried stevia and it made me very sick. Come to find out I’m allergic to it. Very depressing as I had hoped I’d found a new alternative sweetener.
Very true Iggy. We are all individuals so it’s definitely something to keep in mind.
I use stevia powder. Do you know if there is any differences in health facts? I would assume that manufactures might add a filler to sell the powder.
The liquid is less processed than the powder but the powder is still perfectly fine to use.
I am not happy with the sugar. subs out there.
Everything still just tastes nasty and bitter to me…
Nothing will taste exactly like sugar and that’s because it’s not sugar! The key with substitutes is to use them in small amounts, then you don’t get the bitterness.
Ok. Thanks…I appreciate your help…
I would like to thank you for your explanation on substitute sweeteners for diabetic with your breakdown i now know what to use .I will be buying Stevia products from now on .
Great Leigh, glad you found it helpful
I have been using sweet N low and I still haven’t found anything that works for me like sweet and low. Everything else has brought my sugar up.
Well stick to what works for you Jose, everyone is different.