| 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 (Natural, Zero-Calorie)
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 (Sugar Alcohol, Low-Calorie)
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.
Monk Fruit Extract (Natural, Zero-Calorie)
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 (Rare Sugar, Low-Calorie)
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 (Artificial, Low-Calorie)
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 (Artificial, Zero-Calorie)
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 (Artificial, Zero-Calorie)
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 (Sugar Alcohol, Low-Calorie)
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.
Agave Nectar (Natural, High-Fructose)
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 (Natural, High-Glycemic)
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.