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Although sometimes referred to as “diabetic friendly,” artificial sweeteners may not be the best choice if you're trying to manage your blood sugar levels.
Artificial sweeteners may seem like a treat to diabetics because they have low or no carbohydrate calories. However, recent research shows that artificial sweeteners can be counterintuitive, especially if you want to manage or prevent diabetes.
Increased consumption of these sugar substitutes may be correlated with increases in obesity and diabetes. There are several sugar substitutes to choose from.
In this article, we will discuss the best sugar substitutes for diabetes.
Many sugar substitutes and artificial sweeteners can help manage blood sugar levels, including:
- Stevia or stevia products (such as Truvia)
- tagatose
- monk fruit extract
- coconut palm sugar
- date sugar
- Sugar alcohols such as erythritol and xylitol
You need to be careful about your intake to control your blood sugar.
Stevia is a low-calorie sweetener with antioxidant and anti-diabetic properties. Approved by the Food and Drug Administration (FDA).
Unlike artificial sweeteners and sugar, stevia suppresses plasma glucose levels and increase significantly Glucose tolerance. Strictly speaking, it's not even an artificial sweetener.Because it's made from stevia leaves.plant.
Stevia may have the following abilities:
you can find steviaWith brand names such as:
- pure beer
- sun crystal
- sweet leaves
- Truvia
while taking steviaThese brands are usually highly processed and may contain other ingredients. For example, Truvia goes through 40 processing steps before it is sold. It also contains the sugar alcohol erythritol.
Future research may further elucidate the effects of consuming these processed stevia sweeteners.
Tagatose is also a naturally occurring sugar that researchers are studying. Research shows that tagatose has the following effects:
- Potential anti-diabetic and anti-obesity drug
- May reduce blood sugar levels and insulin response
- May interfere with carbohydrate absorption
a Review of research in 2018 They suggest that tagatose “shows promise as a sweetener with no significant side effects observed.”
However, further research is needed to obtain a more definitive answer regarding tagatose. Consult your doctor before trying new sweeteners, such as tagatose.
Monk fruit extract is another alternative that is gaining popularity. However, no processed sweetener beats using fresh whole fruit to sweeten foods.
Another great option is date sugar, which is made by drying and grinding whole dates. Although it doesn't reduce the calories, date sugar is made from whole fruit with the fiber still intact.
D-allulose too good sugar substitute It occurs naturally in foods such as figs and wheat.
When calculating carbohydrates for meal planning purposes, you can subtract fiber from the total grams of carbohydrates. This gives you net carbohydrates consumed, but american diabetes association We recommend not using net carbs when counting carbs. The more fiber a food has, the less impact it has on blood sugar levels.
Although some artificial sweeteners claim to be “sugar-free” or “diabetic friendly,” the study This suggests that the opposite effect exists.
The body's response to artificial sweeteners is different than it responds to regular sugar. Artificial sugar can interfere with your body's learned taste sensations and confuse your brain, sending signals to eat more, especially sweets.
One 2023 survey It was found that people who consumed more artificial sweeteners had a higher risk of developing diabetes than those who did not consume artificial sweeteners.
Moderate consumption of artificial sweeteners may help with short-term weight loss and diabetes management. However, long-term studies have confirmed that this is lacking.
If you're considering replacing sugar on a regular basis, talk to your doctor or nutritionist about your concerns. As of 2023, World Health Organization (WHO) It is advised not to use artificial sweeteners or non-nutritive sweeteners such as stevia for weight management purposes.
Obesity and overweight are one of the main predictors of diabetes. While there are artificial sweeteners, FDA approveddoes not mean it is completely safe to use.
While food marketing may lead you to believe that non-calorie artificial sweeteners will help you lose weight, research shows the opposite is true.
This is because artificial sweeteners include:
Artificial sweeteners may not be a good alternative for diabetics who want to manage their weight and sugar intake.
Being overweight or obese can also increase your risk factors for several other health problems, including high blood pressure, body pain, and stroke.
Sugar alcohols occur naturally in plants and fruits. The types most commonly used in the food industry are synthetically created. These are found in foods labeled as “no added sugar'' or “no added sugar.''
Such labels are misleading because sugar alcohols are still carbohydrates. It can raise blood sugar levels, but not as much as regular sugar.
Common FDA-approved sugar alcohols include:
Swerve is a new consumer brand that contains erythritol. Available at many grocery stores. The Ideal brand contains both sucralose and xylitol.
Sugar alcohols are often synthetic, as are artificial sweeteners. However, these two classifications of sugar substitutes are not the same. Sugar alcohols differ in the following ways:
- Can be metabolized without insulin
- Less sweet than artificial sweeteners and sugar
- May be partially digested in the intestine
- No aftertaste from artificial sweeteners
the study Suggests that sugar alcohols such as erythritol are a sufficient substitute for sugar. However, it has also been reported that it plays a less important role in weight loss. Sugar alcohols should be treated like sugar and should be limited in intake.
Sugar alcohols are also known to cause side effects such as gas, bloating, and abdominal discomfort. However, if you are concerned about these side effects, erythritol is usually better tolerated.a recent research We found that erythritol may be associated with an increased risk of heart disease, but more research is needed to confirm this.
Here are some frequently asked questions about artificial sweeteners and diabetes.
Stevia is suitable for diabetics safe alternative to sugar.
The safest sweetener to use is a natural sweetener like pure stevia extract without fillers or monk fruit. However, these are best used in moderation.
Stevia is a healthier alternative with anti-diabetic properties and the potential ability to stabilize blood sugar levels.
Highly processed stevia products can increase blood sugar levels, so consult your doctor or health care professional before making any changes to your diet.stevia There is a possibility that it will increase Liver enzymes are reduced, kidney function worsens, and anti-inflammatory cytokines are reduced.
Recent studies have shown that artificial sweeteners are no longer suitable as sugar replacements. In fact, they can increase your risk of diabetes, glucose intolerance, and weight gain.
If you're looking for a healthier alternative, try stevia. Based on previous research, this alternative sweetener is one of the better options. It is known for its anti-diabetic properties and ability to stabilize blood sugar levels.
However, rather than switching to sugar substitutes, experts recommend limiting your intake of added sugars.
The more additional sweeteners you consume, the more your taste buds are exposed to sweet flavors. Taste research shows that the foods you like and crave are the foods you eat most often.
Reducing all forms of added sugar will make sugar cravings and diabetes much easier to manage.