The 3 Best Sugar Substitutes (Perfect For Diabetics!)

By Alexa Sooter | 22 September 2020 1227 views
sugar subs for diabetics

Use These 3 Good-For-You Sugar Substitutes… Especially If You Are Diabetic…

sugar subs for diabetics

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Diabetes is a complex and frustrating disease. Whether it is Type 1 or Type 2… there are a thousand small things about it that affect everyday life.

One not-so-small thing about it, though, is the impact it has on sugar consumption.

You might have the biggest sweet tooth in the world… but if you’re diabetic, then you need to make some changes. Most of those changes will involve reducing the amount of sugar you eat.

But some changes involve the kind of sugar you eat.

White sugar might not be ideal for diabetics. But that doesn’t mean that all sweet things are off the table.

Things like monk fruit extract, stevia, and other alternatives mean that every now and then you can still indulge that sweet tooth. You just have to find the right one.

The 3 Best Sugar Substitutes (Perfect For Diabetics!)

What Makes A Good Sugar Substitute?

If you’re looking up sugar substitutes… then you probably know why sugar isn’t ideal for diabetics. But knowing sugar isn’t ideal and knowing what to use instead are two very different things.

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There seems to be a new sugar substitute in the grocery store every day… and sifting through them all & knowing which one is right for you can be overwhelming. Here are a few tips for picking a good sugar substitute.

One thing you want to look for is the amount of processing that a sugar substitute goes through.

White sugar goes through either seven steps or nine steps, including harvesting and packaging. The number of steps in this case depends on whether the sugar comes from sugar beets (7 steps) or sugar cane (9 steps).

The fewer steps in the process… the less chance there is for the addition of other chemicals that might affect insulin and blood sugar levels. Although most diabetes recommendations focus on sugar, other things can throw these levels out of balance as well. 

This is part of why many doctors recommend whole foods and cooking at home to their diabetic patients. There are fewer unknown chemicals in the food… giving the patient a much higher level of control over their blood sugar and insulin levels.

The 3 Best Sugar Substitutes (Perfect For Diabetics!)

A Few Words Of Caution About Sugar Substitutes

There are many sugar substitutes out there that say they’re sugar free. And while this is true, it does not mean that they can be used without moderation. 

Just like everyone has to be careful with regular sugar… diabetics especially need to be careful when it comes to sugar substitutes.

The “no sugar, zero calorie” promise on the packaging can cause people to eat more than they would otherwise. And while the sweetener might not contain calories, the other ingredients in the food might. 

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And calories aside, these foods might also contain ingredients that do cause issues with blood sugar and insulin levels. These ingredients, like trans fats, aren’t something most people think to check for. But when it comes to diabetes, you have to know what you’re putting in your body.

For this reason, it’s usually best to stick with natural alternatives. They’re typically less processed and are paired less often with other ingredients you want to avoid.

sugar subs for diabetics

The Best Sugar Substitutes For Diabetics

Although there are many sugar alternatives out there… some are better than others.

The three on this list are the top of the line as far as reducing the effects of sugar on blood sugar levels. They can help you reduce your overall sugar consumption and bring more than just sweetness to your table.

1) Date Sugar

Although this alternative is less common than the others on this list… it is one of the most effective. Date sugar is made by drying whole dates, then crushing and shredding the dried fruit. 

Anyone who has eaten a dried date can tell you just how sweet they naturally are. And the best part is that… in addition to the sweetness of the dates… you get all the fiber of the fruit as well.

Fiber is one of the best natural ways to help balance your blood sugar levels. It helps prevent your body from absorbing some of the sugar you eat and slows down the effect of the sugars that are absorbed.

These two effects work together to help prevent blood sugar spikes. Of course, fiber can’t stop every spike. But using date sugar instead of regular sugar does reduce the impact of the sweetner on your blood sugar levels.

As an added bonus, you can make date sugar at home. This gives you even more control over the content and quality of your sugar… skipping any unnecessary steps as mentioned above.

2) Honey

You might have heard that you should stay away from honey if you’re diabetic. This is not because of the honey itself, however.

It is because honey isn’t quite as sweet as sugar. Because of this, you’re likely to use a lot more than you should if you’re trying to make things sugar-sweet.

Using honey effectively means avoiding this unintentional overload. You can do this by avoiding even artificially flavored foods for a little while.

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As anyone who has aggressively cut down on sugar can tell you… your taste for sugar is more sensitive when you go back to it. The same thing happens when you skip sweets for a while and then start using honey.

My own breakfast is a good example of this. I used to love sugary yogurts and cereals. Now I have unsweetened Greek yogurt with a little bit of honey and some berries with my morning egg.

It’s sweet without giving me that sugar-sick feeling. I had to adjust to the lower sweetness level… but it’s more than worth it.

Honey has other benefits as well. It’s been used in home remedies to soothe sore throats and suppress coughs for centuries and in many countries.

It may also have anti-inflammatory effects, which are good for anyone with diabetes. There is even some suggestion that eating locally sourced honey can help reduce pollen allergies in some people, though more studies are needed to confirm that.

Taken altogether, these benefits definitely land honey high on the list of possible sugar substitutes. As an added bonus… you can probably get it from local beekeepers and help your community at the same time. Just remember to eat it in moderation.

3) Stevia

You have probably seen this sweetener in stores under the name Truvia. Stevia is zero-calorie and can be easily incorporated into most recipes that call for sugar

It is, unfortunately, also the most processed of the three sweeteners on this list. There are about 40 steps between when someone picks the Stevia leaf and when it ends up on your table. 

Of course, this isn’t always a bad thing. But the more processed the food is… the more likely the chemical makeup of it has changed.

Most studies are not on specific brands such as Truvia, but on the plant itself. And this could mean that some of the research on stevia sweeteners refers to the whole leaf, not the powdered product on shelves.

For this reason, your best bet is to either buy whole stevia leaves… or grow it yourself. It might make baking a little more difficult at first, but you can do so much with the leaves.

You just need a little practice… and you’ll be using homemade stevia sweetener in anything you want!

sugar subs for diabetics

The Takeaway

Ultimately, the best sugar substitute for you is based on your needs.

Do you need a sugar substitute you can easily bake with? Or are you looking for something to add to your oatmeal in the morning?

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Do you have time to make a few sweetener options at home? Or do you need something you can throw in your bag and go?

Only you know your specific needs. And once you pin those down, you can decide which sweetener is for you. 

Just remember that no matter what you choose, moderation is the name of the game.

The Doctor-Approved Sugar Substitutes That Can Help You Burn More Fat

Like I mentioned, looking for sugar substitutes that are “zero sugar” or “zero calorie” isn’t necessarily the key to finding a sugar substitute that’s better for you… especially if you’re diabetic.

That’s particularly true when it comes to “zero calorie” sugar substitutes… because did you know that even some zero calorie sweeteners can make you pack on pounds and actually increase your sugar cravings??

(That’s exactly the OPPOSITE of what I want in a sugar substitute!)

So, to help make it easier for you to choose a sugar substitute that’s good for both you and your waistline… I have an exclusive guide that was created under consultation with a real, renowned medical doctor.

This guide features 3 sugar substitutes that are WAY better for your health than eating regular sugar or those not-so-great sweeteners I just mentioned…

And maybe the best part? They can actually boost your fat burn!

So they’re better for your health… can encourage weight loss… AND taste amazing.

(And if you were wondering… YES, there is overlap between this doctor-approved guide and the sugar substitutes for diabetics that we just discussed… but the lists aren’t exactly the same…)

To see which better-for-you sugar substitutes this doctor recommends… as well as the 2 sugar substitutes you should NEVER use… click here:

Click Here To See Our Exclusive, Doctor-Approved Guide To The Best Sugar Substitutes For Your Health (And The 2 That Are The WORST)