Some sugar substitutes can help people with diabetes reduce their intake of sugar and carbohydrates while still enjoying a sweet taste. However, sweeteners are not essential for managing diabetes, and choosing unsweetened foods and drinks more often is also a healthy option.
Article Highlights
-
Learn how common sweeteners differ and how they may affect blood glucose.
-
Understand the difference between non-nutritive sweeteners and sugar alcohols.
-
Find out what to look for on food labels when choosing sugar-free products.
-
Discover when reducing sweetness altogether may be a useful option.
What are sweeteners?
Sweeteners are substances used to give foods and drinks a sweet taste. Some provide few or no calories, while others, such as sugar alcohols, may contribute calories and carbohydrates.
What are the best sweeteners for people with diabetes?
Several sweeteners are available in Canada, including aspartame, steviol glycosides (stevia) and sucralose. These can be options for people who want to reduce their intake of added sugar. The best choice depends on personal preference, how the sweetener will be used and individual dietary needs.
Aspartame
Brand Names: Equal, Nutrasweet
Forms and Uses:
- Packets, tablets or granulated form
- Added to drinks, yogurts, cereals, low-calorie desserts and chewing gum
People with phenylketonuria (PKU) must avoid aspartame because it contains phenylalanine. Health Canada’s current acceptable daily intake is 40 mg/kg body weight/day.
Cyclamate
Brand Names: Sucaryl®, Sugar Twin®, Sweet ‘n Low®
Forms and Uses:
- Available in packets, tablets, liquid and granulated form
- Added to baked goods, soft drinks and salad dressings
Steviol glycosides
Brand Names: Stevia®, Truvia®, Krisda®, PureVia®
Forms and Uses:
- Available in packets or liquid form
- Added to drinks, breakfast cereals, yogurt, gum, baked goods and snack foods
Purified steviol glycosides are the sweetening compounds used in approved stevia sweeteners. Products marketed as stevia may contain other ingredients, including bulking agents.
Sucralose
Brand Names: Splenda®
Forms and Uses:
- Available in packets or granulated form
- Added to packaged foods and beverages
Sucralose can be used in cooking and baking, but results may differ from recipes made with sugar. Granulated products may contain additional ingredients that contribute carbohydrates.
What about monk fruit sweeteners?
Monk fruit extract is another option for people looking to reduce their intake of added sugar. It is available in tabletop sweeteners, including some products blended with other ingredients. Check the product label for additional ingredients and carbohydrates.
What about sugar alcohols?
Sugar alcohols, also called polyols, include xylitol, sorbitol, mannitol, maltitol and erythritol. They are used in some sugar-free candies, chewing gums, desserts and other products. Unlike many high-intensity sweeteners, sugar alcohols may contribute calories and carbohydrates and can affect blood glucose to varying degrees. Eating large amounts may also cause digestive symptoms such as bloating or diarrhoea.
If you use products containing sugar alcohols, check the nutrition information and consider how the product affects your blood glucose.
Do sweeteners have any nutritional value?
There are two types of sweeteners. Nutritive sweeteners include sugar and honey, and provide the body with energy in the form of carbohydrates. Non-nutritive sweeteners, which we’re addressing in this article, are zero- or low-calorie alternatives to nutritive sweeteners. As such, they have no nutritional value.
What are the benefits of sweeteners?
Most non-nutritive sweeteners have little or no direct effect on blood glucose when consumed in typical amounts. However, foods and drinks containing these sweeteners may still contain carbohydrates, so check the nutrition information and ingredient list.
Are there any disadvantages to using sweeteners?
Some sweeteners, particularly sugar alcohols such as sorbitol, mannitol and xylitol, can cause bloating, gas or diarrhoea when consumed in larger amounts. Individual tolerance varies. People may also find that frequently choosing very sweet foods makes it harder to become accustomed to less-sweet options.
How to choose sweeteners and sweetened products
-
Check the total carbohydrate content, not just the amount of sugar.
-
Look at the ingredient list to identify which sweeteners are used.
-
Remember that “sugar-free” does not necessarily mean carbohydrate-free.
-
Compare products and choose those that fit your nutritional needs and preferences.
-
Consider unsweetened alternatives, such as plain yogurt with berries or oatmeal flavoured with cinnamon.
3-Step Action Plan for Using Sweeteners
- Check your labels: Compare total carbohydrates and ingredients in your usual sweetened products.
- Try one less-sweet swap: Choose an unsweetened drink or add fruit and cinnamon to plain yogurt or oatmeal.
- Find what works for you: Choose options that suit your preferences, nutritional needs and blood glucose goals.
Sweeteners can be useful for people who want to reduce their intake of added sugar, but they are not essential for managing diabetes. Choosing unsweetened foods and drinks more often, checking food labels and considering your overall carbohydrate intake can help you make choices that work for you. For more information on sugars and sweeteners and how they fit into diabetes management, see Diabetes Canada’s guidance on sugars and sweeteners.
