Best sweeteners for people with diabetes
Article reviewed by Carla Machado, Nutritionist (Portuguese Order of Nutritionists, professional license number nº0990N)
Anyone with diabetes knows that one of the main precautions to be taken is sugar consumption and replacing it with safe and natural options. Find out which is the best sweetener for a diabetic diet.
In general, and for the sake of our health, replacing refined sugar consumption with healthier and more natural options should be something already inherent in our eating routine.. However, if you are diabetic, this is not optional, but mandatory. However, being diabetic no longer means giving up giving that sweeter flavor to your coffee or meals. Nowadays, There is already a wide range of natural sweeteners on the market that allow people with diabetes to enjoy sweet foods and drinks without affecting their blood sugar levels.
Why are certain sweeteners more suitable for diabetics?
Diabetes is a chronic disease that causes an increase in blood sugar. Who gets this diagnosis You must make certain changes to your diet that allow you to reduce the amount of sugar you eat, as well as other carbohydrates and fats.
Replacing common sugar with sweeteners is a viable alternative for diabetics, as some of these do not have considerable energy values or carbohydrates and, even so, manage to perfectly sweeten food. Therefore, they are positioned as a great alternative for those who live with this disease.
The same applies to pregnant women who already have a history of diabetes or who developed gestational diabetes during pregnancy.
Which are the best sweeteners for diabetics
Sweeteners – or sweeteners – seem to be the best choice for people suffering from diabetes who want to continue to give their food a sweet taste. Below, we list three of the healthiest and most natural options that you can incorporate into your everyday life. In the end, it will really be a matter of taste.
Xylitol
This type of sweetener is known for its natural origin, being extracted from a type of sugar alcohol. It is considered one of the healthiest natural sweeteners for consumption. and it is one of the most popular alternatives, as it has a low caloric content (approximately 2.4 calories per gram) and also tastes very similar to sugar.
Its composition does not raise blood glucose levels, not overstimulating the insulin rate, making it ideal for consumption by those with diabetes.. Also, Xylitol plays a positive role in improving or maintaining dental health, by favoring the mineralization process of the teeth.
Erythritol
Very similar to Xylitol, Erythritol is also a type of natural sweetener extracted from an alcohol removed from sugar and can also be found in various fruits. It becomes more advantageous when comparing the amount of calories, as this sweetener only has 0.2 calories per gram. It has a sweetening power of 70% compared to traditional sugar and does not impart any unpleasant taste.
As this sweetener does not have a high glycemic index, it does not affect cholesterol and triglycerides and does not it needs insulin to be metabolized, being quickly absorbed in the small intestine, which also makes it an excellent sweetener for those with diabetes. In addition to the low caloric content, erythritol is resistant to high temperatures and can be applied in several recipes, perfectly replacing common refined sugar in food for diabetics.
Stevia
Taken from the leaves of a plant known as Stevia Rebaudiana, Stevia is also considered to be one of the most beneficial natural sweetener alternatives for consumption. Helps in controlling blood pressure and improving the body’s sensitivity to insulin. This substance also has the ability to sweeten foods 200 to 300 times more than refined sugar.
This sweetener contains zero calories, zero fat and zero carbs.. It is absorbed slowly into the bloodstream, so it does not cause a spike in blood sugar levels, making it an ideal sweetener for people with diabetes, weight control or anyone wanting to adopt a more balanced and healthy diet.
The main disadvantage of stevia is that it has a bitter aftertaste, which can occasionally change the taste of some foods.
But, attention: nothing used in excess is good!
Opting for the consumption of sweeteners instead of sugar is a good way to control blood sugar and a good path to follow, but it is not carte blanche to overdo it. Depending on the sensitivity to the composition of the sweetener – which varies from organism to organism -, those who suffer from this pathology may have intolerance and excess can cause headache, diarrhea, gas formation and abdominal discomfort.
And it’s worth noting: if you have any doubts about including these sweeteners in your routine, be sure to consult a doctor or nutritionist.
Some sources
St. Luke’s Health, «A Diabetic’s Guide to Natural Sweeteners»
Diabetes UK, «Sugar, sweeteners and diabetes»
Diabetes 365, «Adoçante stevia: uma opção na diabetes?»
Springer Link, «Sugar alcohols—their role in the modern world of sweeteners: a review»
Harvard T.H. Chan – School of Public Health, «Low-calorie and Artificial Sweeteners»
