The natural sweeteners for diabetics are sugar substitutes and are well tolerated. They sweeten drinks, can be added to desserts, and can be safely consumed by people with diabetes.
Sweeteners for Diabetics
There are many products to sweeten, but only some are suitable to avoid hyperglycemia, that is, the increase of glucose in the blood. This is a dangerous condition due to the abnormal functioning of insulin.
This can occur due to a total lack of insulin or simply a decrease in its secretion, so it is important to know which are the natural sweeteners for diabetics:
Most of them have healthy properties, contain no calories, or have a very low calorie content. This is the opposite of white table sugar, which contains a lot of carbohydrates.
But let’s see what the properties and benefits are, as well as the advantages and disadvantages of sweeteners for diabetics.
Contents
Stevia
A small amount of this sweetener is very sweet. Be careful with the drops or tablets that are added, as it is easy to overdo it.
At first, its taste is somewhat strange, especially if you’re used to the flavor of traditional sugar, both white and brown.
You should not take more than a dose of stevia greater than 4 mg per day per kilogram of body weight. That means if you weigh 60 kg, the maximum would be 15 mg. The recommendation is never to reach this amount.
Aspartame
Its effects are strong, and although they do not reach the level of stevia, it also has the property of being low in calories.
In general, it is not recommended to consume it regularly, as it may have side effects. Scientific evidence is mixed.
People with phenylketonuria, those who cannot properly metabolize the amino acid phenylalanine, should avoid consuming it. In the absence of the enzyme phenylalanine hydroxylase, it is impossible to metabolize aspartame.
The daily dose of aspartame is 40 mg per kilogram of body weight.
Neotame
It avoids the bitter taste and provides much sweetness when mixed with a liquid. It is ideal for cooking for diabetics, as it can withstand high temperatures very well.
Be careful the first time you use neotame. It is much stronger than sugar, so it is easy to overdo the amount.
The dose of neotame is 2 mg per kilogram of body weight per day, at most.
Sucralose
Known as Splenda, the body has difficulty metabolizing it. A large portion of the sucralose you consume will be expelled as useless, so its calories will pass through the digestive tract without effect.
If you are concerned about keeping your blood sugar below 100 mg/dl, it can be a good alternative, as sucralose is recommended for patients with type 2 diabetes. It helps maintain blood sugar levels within normal values.
The maximum dose of sucralose is 5 mg/kg of body weight.
Saccharin
Although it is an artificial sweetener, it is quite commonly used. It was one of the first products used as a sugar substitute.
It is labeled as additive E954. It is very sweet and can be found in a wide range of foods and beverages. It has a bitter taste and is very common to be included in processed foods. Most of the time, it is combined with another artificial sweetener to mask its taste.
The recommended daily amount is 2.5 mg per kilogram of body weight. For a 60 kg adult, this amounts to 150 mg.
Acesulfame
Like saccharin, acesulfame is an artificial sweetener. Its characteristics place it alongside neotame for cooking. It withstands heat well and does not lose its properties in baking.
The recommended dose is 15 mg per day per kilogram of body weight.
Why Are They Recommended for Diabetics?
Many studies indicate that they are healthy for all types of people, but especially for diabetics. According to the U.S. Food and Drug Administration (FDA), the ones we have listed can be used without risk for diabetes. So, if you want to add a touch of sweetness and a bit of flair to your coffee or infusions, you can add one of these sweeteners recommended for diabetics.
Can Xylitol or Sorbitol Be Taken?
Although their use is not prohibited, caution should be taken because they modify the body’s glycemia. In small doses, they are sweeteners suitable for diabetics, but their consumption should be minimal.
Additionally, xylitol is a laxative, so it can cause side effects. The same applies to sorbitol.
The advantage is that, despite not being calorie-free, they provide very few calories.
What to Do to Avoid Raising Blood Sugar in Diabetics
- Reduce the use of sweeteners, of any kind.
Although it is difficult at first to get used to the taste of drinks without sugar and eating food without sweeteners, over time the sense of taste adapts. Soon you will begin to appreciate their natural sweetness even more and enjoy them more.
If you find it difficult to give up sweeteners, add a small amount and gradually reduce the dose. In no time, you will be able to consume them without. But if you don’t want to avoid them completely, use one from this list.
I’ve tried birch sugar, and it really works well in lowering blood sugar levels. It has a glycemic index of 7 and other benefits.
That’s great that you’ve tried birch sugar! It’s known for having a low glycemic index (around 7), making it an excellent choice for people looking to control their blood glucose levels. Additionally, it has extra benefits such as being lower in calories compared to regular sugar, having antibacterial properties, and contributing to dental health by not promoting the formation of cavities. However, it’s important to use it in moderation, as consuming it in large amounts may have a laxative effect.