Top 10 Alternatives For Sugar

Overview

From giving heed to sugar levels to reading nutrition labels, we are all now more aware. Sugar even conceals itself in everyday foods and acts like a drug in the brain, stimulating our reward system by releasing the pleasure chemical dopamine.

While the rush isn't as fast as it is with alcohol or nicotine, too much sugar can be addictive and blood sugar levels can reach dangerous heights, especially in those who suffer from Type 2 diabetes. Avoiding sugar is a must if you want to ward off its harmful effects on your health if you have Type 2 diabetes.

In this blog, we will discuss sugar, diabetes and the alternatives to white sugar, including the best sugars for diabetics and natural sweeteners for diabetics.

Sugar in Diabetes

While we are still looking for evidence of the link between type 1 diabetes and sugar, it is clear that in type 1 diabetes, the pancreas doesn’t produce any insulin. It is an autoimmune disease that is currently linked to genetic disorders. However, for type 2 diabetes, it has been proven that sugar directly increases the chances of developing this condition, causing an increase in blood sugar levels.

Type 2 diabetes occurs due to several factors, but the main factor is insulin resistance. This means that cells don’t uptake glucose properly due to problems in insulin absorption. As a result, cells cannot break down complex carbohydrates into simpler glucose, leading to high blood sugar levels. If this problem persists, it could lead to type 2 diabetes.

There are also the chances of people getting overweight due to sugar overconsumption. There are about 13 different types of cancer risks, which are increased if you are overweight.

Sugar, Diabetes, and Diet

You can't afford to indulge in sugar if you have Type 2 diabetes—there's no 'safe' amount. According to the World Health Organization, there is no moderate limit for sugar intake in Type 2 diabetes because even small amounts can be harmful. Stop trying to squeeze in that piece of cake and learn to read labels to eliminate sugar for proper diabetes management.

Not every sugar are the same. Consuming lower calorie sugars is key to managing your diabetes. For example, having 1g of white sugar versus 1g of stevia is a completely different story. We will compare some of the best alternatives to white sugar you can use for diabetes management and debunk some myths about various sweeteners.

Myth - Busting Indian Household Sweeteners

Glucose levels, making it a serious threat to diabetes managementThere are some Indian household myths looming around that can make lowering your blood sugar level difficult. Here are pretty common household things people are using thinking that they are better than white sugar :

Honey: With a glycemic index of 55, you might think that honey is a better alternative than white sugar, but unfortunately, honey can harm your blood sugar management. Honey still contains sugar, which can quickly raise your blood sugar levels.
Jaggery: Having a glycemic index higher than the white sugar by a large margin. Jaggery is commonly used for sweetening in our household but consuming jaggery is like inviting more spikes in blood sugar levels. Other than that jaggery is also almost similar to white sugar in nutritional values.
Mishri: Taken as a prasad mostly, holds cultural value but may just sabotage your diabetes management. Though small in size, it has a very concentrated amount of sugar that surges blood sugar levels to awkward levels, hence massively disturbing your progress toward better health.
Khand: Also known as muscovado sugar, khand is praised as a superior sugar in Indian households. While this may be true for people without diabetes, for those with diabetes, it can be extremely harmful. Its high sugar content can cause dangerous spikes in blood glucose levels.

Best Sugars for Diabetes

If you have a sweet tooth, we present a range of low carb sugars that are suitable for people with diabetes. Some of these are optimal for cooking, while others are better used in their raw form or can even be grown in your backyard.

Natural Sweeteners for Diabetes

Dates: Eating 1 or 2 dates with your unsweetened tea or as an evening snack can be beneficial for diabetes. Dates contain 2g of fiber, which helps your body absorb carbs at a slower pace, making it less likely to spike your blood sugar levels. When eaten in moderation, fruits and nuts are among the best sugars for diabetics.
Stevia: Stevia has high sweetening power and can replace white sugar in your diet. It is also a vasodilator, meaning it opens up your blood vessels, which can lower blood pressure. Stevia can be used in coffee, tea, cereal and other foods, and it can even be grown in your backyard.
Monk Fruit Extract: This sweetener has zero calories and is beneficial for weight loss. It also has anti-inflammatory properties that protect cells from damage. Monk fruit extract can be used in salad dressings, coffee or tea and may help your liver regain its health.
Yacon Syrup: Yacon syrup, derived from a root vegetable similar to sweet potatoes, is packed with nutrients. It contains fructo-oligosaccharides, a type of starch that isn’t digested, meaning it doesn’t raise blood sugar levels. Yacon syrup may also help reduce insulin resistance and fasting insulin levels.
Allulose: Allulose is a rare sweetener found in figs and raisins, Is 70% as sweet as table sugar. Though it’s digested or stored in your body causing no blood sugar spike in your blood glucose level.

Allulose is a new natural sweetener and we are still researching it. Studies have shown that consuming allulose in moderation is the best way to lower your side effects, but every person has their limits, so we suggest eating it sparingly throughout the week to avoid any side effects.

Artificial Sweeteners and Diabetes

Though mostly harmless, artificial sweeteners and diabetes is a combo that you should advise from your diabetic expert and it might give you some problems like an unhealthy gut and might interfere with metabolic processes. Our best advice is to consult your diabetic expert regarding the use of artificial sweeteners.

Erythritol: Erythritol is a sugar alcohol with about 70% of the sweetness of sugar but almost no calories. It has a glycemic index of 0, meaning it doesn't spike blood sugar levels. Erythritol is well-tolerated, with minimal digestive side effects compared to other sugar alcohols.
Sucralose: Sucralose is a calorie-free artificial sweetener that does not raise blood sugar levels, making it suitable for people with diabetes. It is stable when heated, making it a popular choice for baking. Sucralose is generally well-tolerated, though some individuals may experience minor digestive discomfort.
Saccharin: Saccharin is one of the oldest artificial sweeteners and is calorie-free with a glycemic index of 0. It does not affect blood sugar levels, making it suitable for people with diabetes. Saccharin is stable at high temperatures, making it suitable for cooking and baking. However, some individuals may notice a slightly bitter aftertaste.
Xylitol: Xylitol is one of the few sweeteners which we use in our daily life. It is in toothpaste making it a good choice for keeping your oral health in check. Though it’s nearly identical to sugar in sweetness it consists of 1/3rd of the calories. Not spiking your blood sugar/ insulin levels.

But there are some precautions you should take, consuming more than 100 g or more has shown some side effects like diarrhea or bloating. Studies have shown, consuming 50 g or less has given better results.

Should I Eat Sweeteners?

Choosing between natural and artificial sweeteners can be complicated. The impact of artificial sweeteners on diabetes can vary from person to person. With the help of your diabetes expert, you can make informed decisions. At Muditam, we provide access to diabetes experts who can create a dedicated diet chart to help reduce your blood sugar levels, using our experts and products. Being diligent about reading labels and understanding what you are consuming can lead to significant improvements in your diet.

Conclusion

It can be confusing to choose between natural and artificial sweeteners. Some artificial sweeteners are derived from natural sources, such as erythritol, which occurs naturally in fruits and vegetables. The main concern about sweeteners is their carbohydrate content and the potential spikes they can cause in blood glucose levels.