A Diabetic's Guide to Natural Sweeteners

Many assume that a diabetes-friendly diet lacks sweetness and excitement, but it doesn't have to be that way!

We spoke with Dr. Thinh Xuan Ho, primary care physician at Baylor St. Luke's Medical Group, to share wholesome ingredients and interesting alternatives to make your meals delicious and nutritious. One way you can do this is by using a diabetic-safe sweetener in place of granulated sugar in your favorite recipes.

Sweeteners Diabetics Should Avoid

Not all natural sweeteners are safe alternatives for people with diabetes. For example, while agave has a low glycemic index (meaning it's less likely to cause spikes in blood glucose levels), it has more calories than granulated sugar and higher fructose content. Fructose (compared to the sucrose in table sugar) can cause the body to produce less insulin and put more strain on the liver as it breaks down the sugars.

In short, the side effects or effects of an alternative sweetener on insulin resistance may outweigh the benefits. Be careful when consuming artificial sweeteners and even more natural ones such as maple syrup, corn syrup and xylitol.

4 safe sugar substitutes for diabetics

Monk fruit extract

Monk fruit naturally contains mogrosides, a type of antioxidant responsible for the sweet taste of this treat. Researchers have found a way to extract this antioxidant to produce a sugar-free sweetener that does not contain calories and does not affect blood sugar levels.

Stevia

To make stevia sweetener, manufacturers collect the leaves of the Stevia rebaudiana plant and process them into fine crystals. Stevia is low in calories and retains its flavor when heated, making it an ideal sweetener for baking or hot drinks.

Erythritol

Erythritol is a sugar alcohol derived from the fermentation of cornstarch or wheat. It has very few calories and has no impact on blood sugar. While erythritol is less likely than others to do so, sugar alcohols can upset your stomach. Start with small amounts and discontinue use if it causes any discomfort. With that said, it is safe even in relatively large quantities.

Fresh fruit

Did you know that you can find the most natural sweetener in the aisle? Fresh fruit can be a great addition to your recipes, as fruits contain fiber that helps slow down sugar absorption and thus reduce the impact on your blood sugar levels. Try using mashed bananas, unsweetened applesauce or date paste in your next recipe.

According to Dr. Ho, "Most fresh fruits have a low to medium glycemic index, so they do not lead to a sharp rise in blood glucose level compared to other carbohydrate containing foods." That means fruit is generally a safe way to add extra sweetness to your diet, as we cannot eat lots of fruits at the same time. "A portion of fresh fruit contains on average about 15 to 20 grams of carbohydrates, which is the equivalent of a slice of bread."

"Most people with diabetes do not need to reduce the amount of fruit they eat," says Dr. Ho. "However, dried fruits and fruit juices can be high in sugar and should therefore be better limited or avoided."

A diabetes-friendly dessert

Put what you have learned into practice! Try our oatmeal raisin banana cookies:

Oatmeal Raisin Banana Cookies

Ingredients:

• 2 bananas
• ¼ cup natural peanut butter (without added sugar)
• 1 ½ cups rolled oats
• ¼ cup oat flour
• 1 tsp baking powder
• 1 tsp cinnamon
• ¼ cup raisins
   

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix the rolled oats, oat flour, baking powder, cinnamon, and raisins together. Set aside.
3. Mash the bananas, and mix with the peanut butter. Incorporate the dry ingredients until you have a smooth dough.
4. Take a large spoonful of dough, roll it into a ball, place it on a cookie sheet, and gently press it down. Continue until you use all the dough.
5. Bake for 12-15 minutes.

If you have diabetes, you don't have to give up the meals you love. Make an appointment with your Baylor St. Luke's Medical Group primary care physician or endocrinologist for advice on how you can modify your diet and achieve better health.

Sources:

Medical News Today | What are the best sweeteners for people with diabetes?

American Diabetes Association | Glycemic Index and Diabetes

Healthline | The Best Sugar Substitutes for People with Diabetes

Diabetes UK | Sugar, sweeteners and diabetes

Healthline | Monk Fruit Sweetener: Good or Bad?

Healthline | Erythritol — Like Sugar Without the Calories?

Medical News Today | Is agave syrup the best sweetener for diabetes?