The best sugar substitutes for diabetics are erythritol, monk fruit, and stevia. These sweeteners for diabetics are non-nutritive sweeteners that have the least impact on raising blood sugar levels. For this reason, they are good sugar substitutes for diabetics.
Non-nutritive sweeteners are low-calorie sweeteners, artificial sweeteners, and zero caloric sweeteners.
Erythritol, monk fruit, and stevia are natural non-nutritive sweeteners that are better sugar substitutes for diabetics and insulin resistance than artificial non-nutritive sweeteners. Some of the artificial sweeteners can negatively impact diabetics and insulin resistance.
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Processed sugar is one of the worst foods for diabetes as they have no nutritional value, depletes the body of vital nutrients such as magnesium, and spike blood sugar levels. Monk fruit, stevia, and erythritol are all-natural sugar substitutes that have minimal impact on raising blood sugar levels, making them the best sugar substitutes for diabetics.
These natural sweeteners are great for weight loss due to minimal to zero calories. Of course, it is best to limit all sources of processed sugar and extract, but everyone needs a crux sometimes. Monk fruit, stevia, and erythritol are better sugar substitutes than artificial sweeteners. Natural sweeteners such as honey are better than white sugar, but they still spike blood sugar levels which is not beneficial for type 2 diabetics.
Natural non-nutritive sweeteners are better than artificial non-nutritive sweeteners. Some studies demonstrate increased insulin resistance and the development of type 2 diabetes due to the consumption of artificial sweeteners.
Artificial sweeteners can also alter the microbiome, which has been associated with insulin resistance and type 2 diabetes.
Monk fruit for diabetics
Monk fruit is a healthy sugar substitute for diabetics. For thousands of years, the Chinese have used it to make hot drinks to relieve sore throats and remove phlegm. Monk fruit is a natural non-caloric sweetener that has antioxidative, anti-carcinogenic, and anti-diabetic properties.
The anti-diabetic effects are partly due to monk fruit’s anti-inflammatory activity and downregulation of inflammatory genes. The ability of monk fruit to reduce inflammation, which is an underlying cause of insulin resistance, is one reason why monk fruit is a good sugar substitute for diabetics.
Erythritol for diabetics
Erythritol is one of the best sugar substitutes for diabetics, as studies demonstrate that erythritol does not affect fasting glucose or insulin. Endothelial dysfunction and arterial stiffness contribute to the development of cardiovascular disease in people with diabetes. However, erythritol reduces oxidative stress and endothelial dysfunction.
The protective effects of erythritol are due to erythritol’s antioxidant properties, which help protect vascular damage caused by high blood sugar. Erythritol is an excellent hydroxyl radical scavenger, one of the most damaging free radicals in the body.
Oxidative stress caused by the hydroxyl radical contributes to the development of type 2 diabetes. Studies show that consuming erythritol did not alter blood glucose levels or insulin levels. For this reason, erythritol one of the best sugar substitutes for diabetics.
Stevia for diabetics
Stevia is another great sugar substitute for diabetics as the administration of stevia has been shown not to affect raising hemoglobin AlC, fasting blood glucose, or insulin. Not only does stevia have a low glycemic response, but stevia also has essential nutrients such as magnesium, potassium, zinc, and selenium.
Stevia also has antimicrobial and antioxidant properties and is 300 times sweeter than regular sugar. A little stevia goes a long way.
Some artificial sweeteners such as sucralose increase blood insulin levels and thus increase insulin resistance, leading to type 2 diabetes. Not all sweeteners for diabetics are beneficial.
Best sugar substitutes for diabetics
Natural non-nutritive sweeteners such as monk fruit, erythritol, and stevia are the best sugar substitutes for diabetics. Artificial non-nutritive sweeteners should be avoided or only used sparingly. According to some studies, artificial sweeteners are believed to be a prime reason for the development of type 2 diabetics.
Monk fruit, erythritol, and stevia are also the best sweeteners for brain health.
References:
Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients
Erythritol Attenuates Postprandial Blood Glucose by Inhibiting α-Glucosidase
Glycemic Effects of Rebaudioside A and Erythritol in People with Glucose Intolerance
Non-Nutritive Sweeteners and Their Implications on the Development of Metabolic Syndrome
Effects of stevia on glycemic and lipid profile of type 2 diabetic patients
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