| Sweetener | Type | Calories | Glycemic Index | Affects Blood Sugar? | Notes |
|---|---|---|---|---|---|
| Stevia | Natural | 0 | 0 | No | May have a slight bitter aftertaste |
| Erythritol | Sugar Alcohol | ~0.2/g | 0 | No | Mild digestive issues in high doses |
| Monk Fruit | Natural | 0 | 0 | No | Often blended with erythritol |
| Allulose | Rare Sugar | ~0.2/g | 0 | No | May cause bloating if overconsumed |
| Aspartame | Artificial | ~4/g | 0 | No | Not suitable for people with PKU |
| Sucralose | Artificial | 0 | ~0 | Possibly | Can affect insulin response in some |
| Saccharin | Artificial | 0 | 0 | No | Slight bitter aftertaste |
| Xylitol | Sugar Alcohol | ~2.4/g | 7 | Slightly | Toxic to dogs, may cause digestive issues |
| Agave Nectar | Natural | ~3/g | 10–30 | Yes | Very high in fructose |
| Honey | Natural | ~3/g | 58–87 | Yes | High in sugar, raises blood glucose |
Stevia is derived from the leaves of Stevia rebaudiana, a plant native to South America. Its sweet components, mainly steviol glycosides, are non-nutritive, meaning they provide no calories. According to a 2010 review published in Appetite, stevia does not raise blood glucose or insulin levels, making it an excellent option for people with diabetes. The FDA has labeled purified steviol glycosides as Generally Recognized As Safe (GRAS). While some users report a bitter aftertaste, formulations have improved significantly in recent years.
Erythritol is a sugar alcohol found in some fruits and fermented foods. It provides about 0.2 calories per gram—almost negligible compared to sugar—and has a glycemic index of zero. A 2003 study in the European Journal of Clinical Nutrition found that erythritol does not affect blood glucose or insulin levels. It’s well tolerated in small doses, though large amounts may lead to digestive discomfort.
Extracted from the monk fruit (Siraitia grosvenorii), this sweetener contains mogrosides, which provide sweetness without calories. A 2011 study in the Journal of Agricultural and Food Chemistry confirmed its non-glycemic nature. Monk fruit sweeteners are often blended with erythritol to balance taste and improve texture. They are also GRAS-certified by the FDA and have no known adverse effects.
Allulose is a “rare sugar” that occurs naturally in wheat, figs, and raisins. It has about 70% the sweetness of sugar with 90% fewer calories. A 2015 clinical trial published in The Journal of Clinical Biochemistry and Nutrition reported that allulose does not raise blood glucose or insulin levels in humans. However, it may cause mild gastrointestinal symptoms like bloating if consumed in large amounts.
Aspartame is a low-calorie artificial sweetener that is 200 times sweeter than sugar. It’s commonly found in diet sodas and sugar-free gum. A 2007 study in Regulatory Toxicology and Pharmacology reaffirmed aspartame’s safety, stating that “intake levels remain well below the acceptable daily intake.” It does not raise blood sugar but may not be suitable for people with phenylketonuria (PKU).
Sucralose, known commercially as Splenda, is created by chlorinating sugar molecules, making it non-caloric and around 600 times sweeter than sugar. A 2013 study in Diabetes Care found that sucralose can slightly increase insulin and blood glucose levels in some individuals, although results are mixed. It is stable at high temperatures, making it popular for cooking and baking.
Saccharin has been used as a sweetener since the late 1800s. It is 300–400 times sweeter than sugar and contains no calories. While early animal studies in the 1970s suggested a cancer link, subsequent human studies and regulatory reviews led to the removal of warning labels. According to the National Cancer Institute, “no clear evidence links saccharin to cancer risk in humans.”
Xylitol is a naturally occurring sugar alcohol found in many fruits and vegetables. It has about 40% fewer calories than sugar and a glycemic index of 7. A study in The American Journal of Clinical Nutrition noted that xylitol results in significantly lower postprandial glucose and insulin responses compared to sucrose. However, overconsumption can lead to gas and diarrhea. Importantly, it is toxic to dogs even in small amounts.
Although agave nectar is natural and has a lower glycemic index, it contains up to 90% fructose. High fructose intake has been linked to insulin resistance, liver fat accumulation, and metabolic disorders. According to the Journal of Clinical Investigation (2009), high fructose consumption may worsen metabolic syndrome in individuals with diabetes.
Honey contains natural sugars—mainly glucose and fructose—and has a glycemic index between 58 and 87, depending on the type. Though it has antioxidant and antimicrobial properties, it raises blood glucose levels significantly. The American Diabetes Association advises using it sparingly, as it still behaves like sugar in the body.
Choosing the right sweetener depends on individual tolerance, personal preference, and specific health goals. While natural, non-nutritive options like stevia, monk fruit, and erythritol offer safe alternatives for diabetics, moderation is always key.
Managing diabetes through diet is one of the most effective ways to control blood sugar levels and prevent complications. But what are the best foods for diabetes, and how can you make diabetes-friendly meals without sacrificing taste?
Here are 15 science-backed diabetes diet hacks to help you lower blood sugar naturally and maintain better glucose control every day.
One of the best meal planning tips for diabetes is to prioritize non-starchy vegetables like leafy greens, bell peppers, cucumbers, and carrots. These foods are low in carbohydrates and high in fiber, which helps stabilize blood sugar levels and improve digestion.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends eating at least two to three servings of non-starchy vegetables per meal to help with diabetes management.
Swapping white bread, pasta, and rice for whole grains like brown rice, quinoa, and steel-cut oats can significantly improve blood sugar control. Whole grains have a lower glycemic index, meaning they digest slower and cause fewer blood sugar spikes.
According to UpToDate, a high-fiber diet with whole grains reduces insulin resistance and improves overall glucose metabolism.
Eating lean protein like chicken, fish, tofu, eggs, and legumes helps stabilize blood sugar levels and keeps you full longer, preventing cravings. Unlike high-carb meals, protein does not cause rapid blood sugar fluctuations.
The NIDDK suggests pairing lean proteins with healthy carbs (such as beans with whole grains) to create a balanced diabetes diet.
Nuts like almonds, walnuts, and pistachios are packed with healthy fats and fiber, making them a great snack for people with diabetes. Studies show that nuts can improve insulin sensitivity and reduce inflammation.
However, portion control is key—stick to one ounce per serving to avoid excess calories. According to The National Library of Medicine nuts and seeds are a crucial part of a diabetes-friendly diet.
Studies show that following a plant-based diet can lower the risk of type 2 diabetes and help those already diagnosed manage blood sugar levels more effectively. Foods like lentils, chickpeas, spinach, and avocados provide fiber-rich nutrition without causing glucose spikes.
A study on plant-based diets found that eating more whole plant foods reduces inflammation and supports better insulin function.
Cinnamon has been linked to improved insulin sensitivity and lower fasting blood sugar levels. Adding just ½ to 1 teaspoon daily to foods like oatmeal, yogurt, or coffee can help support healthy glucose levels.
According to the NIH, cinnamon for blood sugar control is a natural remedy that can complement a diabetes-friendly diet.
Eating large amounts of processed meats like bacon, sausage, and deli meats has been associated with an increased risk of type 2 diabetes. These foods contain saturated fats and preservatives that may impair insulin function.
A Harvard Health study found that swapping processed meats for lean proteins or plant-based protein sources reduces diabetes risk factors.
Overeating—even healthy foods—can lead to higher blood sugar levels. Using smaller plates, pre-portioning meals, and eating mindfully can help prevent blood sugar spikes and support better diabetes management.
The Mayo Clinic recommends focusing on balanced portions with protein, fiber, and healthy fats to keep blood sugar stable.
Not all fruits are created equal for diabetes management. Low-glycemic fruits like blueberries, strawberries, apples, and pears have a slower impact on blood sugar than high-sugar fruits like bananas and pineapples.
According to Medline Plus, including low-GI fruits in your diet can help regulate post-meal blood sugar levels.
Dehydration can cause higher blood sugar levels, as the body struggles to flush out excess glucose. Drinking at least 8 glasses of water daily supports better glucose regulation and helps prevent dehydration-related spikes.
The Mayo Clinic highlights water’s role in diabetes management, recommending it as the best sugar-free beverage choice.
Making these simple diet changes can help lower blood sugar naturally, reduce insulin resistance, and support long-term diabetes control. Whether you’re newly diagnosed or looking to refine your eating habits, focusing on whole foods, fiber-rich meals, and portion control can make a significant difference.