Sweeteners for Diabetics: Enjoy Your Favorite Foods Without the Blood Sugar Spike

If you’re living with diabetes, you know how tricky it can be to enjoy sweet treats without sending your blood sugar through the roof. The good news? There are plenty of sugar alternatives out there that let you indulge in your favorite desserts without the guilt—or the glucose spike.

In this post, we’ll explore some of the most common sweeteners for diabetics that you can use to replace sugar. We’ll talk about the pros and cons of each one, with a little extra love for natural options like monk fruit. Plus, I’ll share how I use these sweeteners in some of my favorite recipes, like chocolate chip cookies, fudge, and sugar cookies. One of the amazing things that has been developing around the diabetic world is countless recipes that are diabetic friendly. What does diabetic friendly mean? Well, to start, it’s important to understand that not all Type 2 people are the same. So, we come up with options for people to discover and try, and see what works the best for the widest group of our community.

One more important point! This IS a community. Sure, we meet in places like TikTok, Instagram, Facebook, the blog at diabeticdadman.com, YouTube, and Buy Me A Coffee. Most everyone who isn’t judgmental and who hopes to learn from not just my experience but also from everyone here. We don’t have to all agree, but we do want everyone to be kind and as helpful as they can.

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Back to the task at hand, why replace sugar?

Before we get into the sweeteners for diabetics, let’s talk about why swapping out regular sugar is such a big deal for diabetics. When you eat sugar, it’s quickly absorbed into your bloodstream, causing a spike in blood glucose levels. Over time, these spikes can lead to complications like nerve damage, heart disease, and kidney problems. One of the crazy things that people need to know is that just one of those little cubes of sugar that people used to put in their coffee (go catch and old movie and notice 2 things, 1 The cups were tiny AND 2 They used 2 to 6 cubes of sugar. Both things would kill me these days) is as much sugar as your entire body can easily deal with. Just one cube. Crazy but true. Now, lets check an alternative to meltable death in your coffee.

By using sugar alternatives, you can still enjoy sweet flavors without the blood sugar rollercoaster. Plus, many of these sweeteners have fewer calories and don’t contribute to tooth decay. It’s a win-win!

Common Sweeteners for Diabetics

Here’s a breakdown of some popular sugar substitutes, along with their pros and cons.

1. Monk Fruit

Monk fruit is my personal favorite, and for good reason. It’s a natural sweetener made from the extract of the monk fruit, a small melon-like fruit native to Southeast Asia. It looks like sugar, tastes like sugar and bakes like sugar.

Pros:

• Zero Calories: Monk fruit doesn’t add any calories to your diet.
• No Blood Sugar Impact: It doesn’t raise blood sugar levels, making it perfect for diabetics.
• Natural: It’s derived from a fruit, so it’s a clean, natural option.
• Sweetness: It’s about 150-200 times sweeter than sugar, so a little goes a long way. Try ⅓ cup of monk to 1 cup sugar until you find your comfort zone.

Cons:

• Cost: It can be more expensive than other sweeteners.
• Availability: It might be harder to find in some stores, but Costco helped.

How I Use It:

I love using monk fruit in baked goods like cookies and fudge. It blends well and doesn’t leave an aftertaste.

2. Stevia

Stevia is another natural sweetener, made from the leaves of the stevia plant. It’s been used for centuries in South America and is now widely available.

Pros:

• Zero Calories: Like monk fruit, stevia doesn’t add calories.
• No Blood Sugar Impact: It’s great for diabetics.
• Natural: It’s plant-based and minimally processed.

Cons:

• Aftertaste: Some people notice a bitter or licorice-like aftertaste.
• Potency: It’s very sweet (about 200-300 times sweeter than sugar), so it’s easy to overdo it.

How I Use It:

Stevia works well in beverages like tea or coffee, and I sometimes use it in no-bake desserts.

3. Erythritol

Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It’s popular in low-carb and keto diets.

Pros:

• Low Calories: It has about 0.24 calories per gram (compared to 4 calories per gram in sugar).
• No Blood Sugar Impact: It doesn’t raise blood sugar or insulin levels.
• Tooth-Friendly: It doesn’t contribute to cavities.

Cons:

• Digestive Issues: Some people experience bloating or gas when consuming large amounts.
• Cooling Effect: It can leave a cooling sensation in your mouth, which some people find odd.

How I Use It:

Erythritol is great for baking because it measures like sugar and doesn’t have a strong aftertaste.

4. Xylitol

Xylitol is another sugar alcohol, often found in sugar-free gum and mints.

Pros:

• Low Glycemic Index: It has a minimal impact on blood sugar.
• Tooth-Friendly: It’s known to prevent cavities.
• Tastes Like Sugar: It has a similar sweetness and texture to sugar.

Cons:

• Digestive Issues: Like erythritol, it can cause bloating or diarrhea in large amounts.
• Toxic to Pets: Xylitol is extremely dangerous for dogs, so keep it out of reach.

How I Use It:

I use xylitol in recipes where I want a texture similar to sugar, like in sugar cookies.

5. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)

Artificial sweeteners like aspartame (Equal), sucralose (Splenda), and saccharin (Sweet’N Low) are widely used in diet sodas and sugar-free products.

Pros:

• Zero Calories: They don’t add calories to your diet.
• No Blood Sugar Impact: They don’t raise blood sugar levels.

Cons:

• Aftertaste: Many people notice a chemical or metallic aftertaste.
• Controversial: Some studies suggest potential health risks, though more research is needed.

How I Use It:

I tend to avoid artificial sweeteners in baking, but they can be handy for sweetening drinks or store-bought products.

While all these sweeteners for diabetics have their place, I’m a big fan of natural options like monk fruit and stevia. They’re derived from plants, minimally processed, and don’t come with the potential risks associated with artificial sweeteners. Plus, they blend seamlessly into recipes, so you don’t have to sacrifice flavor for health.

Enjoying Your Favorite Foods Without the Guilt

One of the best things about using sugar alternatives is that you can still enjoy your favorite foods and desserts. Here are a few recipes where I’ve swapped out sugar for healthier sweeteners for diabetics:

1. Chocolate Chip Cookies
2. Fudge
3. Sugar Cookies

Tips for Baking with Sugar Alternatives

If you’re new to baking with sugar substitutes, here are a few tips to help you get started:

• Follow Recipes: Look for recipes specifically designed for the sweetener you’re using.
• Adjust Sweetness: Some sweeteners are much sweeter than sugar, so you may need to use less.
• Experiment: Don’t be afraid to try different sweeteners to find the one you like best.
• Combine Sweeteners: Sometimes mixing two sweeteners (like monk fruit and erythritol) can give you the best results.

Final Thoughts

Replacing sugar with healthier alternatives doesn’t mean giving up the foods you love. With options like monk fruit, stevia, and erythritol, you can enjoy sweet treats without the blood sugar spike.

I’ve been using these sweeteners for diabetics in my recipes for a while now, and they’ve made a huge difference in my health and happiness. Whether it’s a batch of chocolate chip cookies or a slice of fudge, I can indulge without worrying about my blood sugar.

So go ahead—experiment with these sweeteners for diabetics and find the ones that work best for you. Your taste buds (and your body) will thank you!