Best Sweeteners for Your Blood Sugar

Because of its low GI, stevia doesn't raise blood sugar at all. In fact, one small study found that it could actually lower insulin and blood glucose levels.

1. Stevia

Splenda (aka sucralose) was introduced to the U.S. market in 1998, and since then has become a go-to sweetener for home and commercially-made pastries, beverages, ice creams, and more.

2. Splenda

Splenda performs the near-magical feat of flavoring foods with 600 times the sweetness of sugar—and none of the calories.

Unlike other sweeteners that are exponentially sweeter than table sugar, this one is actually less sweet than the white stuff. Most estimates place its sweetness at around 70% of sugar's.

3. Erythritol

Like stevia, Splenda, and erythritol, allulose doesn't raise blood sugar—so folks with diabetes can feel free to do a happy dance. However, it's not completely calorie-free

4. Allulose

Because monk fruit has only been used as a sweetener for a relatively short time, it doesn't have the same robust research backbone as some alternatives.

5. Monk fruit

Still, the evidence for monk fruit as a blood sugar-friendly sweetener is promising! Two studies from 2017 found that consuming monk fruit didn't affect subjects' blood sugar or insulin levels.

Xylitol, like erythritol, is derived from fermented corn (or sometimes—surprise!—birch bark). In fact, that's where it gets its name, since "xylose" means "wood sugar."

6. Xylitol

It's loaded with over two dozen types of antioxidants and even has small amounts of calcium, riboflavin, manganese, and zinc. That said, for blood sugar issues,

7. Maple syrup

maple syrup isn't the best sweetener. Although its glycemic index of 54 is lower than that of honey, brown sugar, and white sugar, it's still high enough to elevate your blood glucose.

In two teaspoons, coconut sugar contains 30 calories, 7 grams of sugar, and 8 grams of carbs–the exact same as white sugar. It does have a slight edge over table sugar

8. Coconut sugar

for its trace amounts of nutrients like zinc, calcium, iron, and potassium. And a somewhat lower glycemic index means it's possible coconut sugar wouldn't disrupt your glucose

Still, it's definitely not a ticket to steadier blood sugar levels. Keep this in mind before you whip up any tropical treats.


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