The most important precaution for diabetics is to control their blood sugar. One way to do this is to add low-calorie sweeteners or sugar substitutes to your daily diet. This maintains the sweetness of your food without causing health risks.
Refined sugar is made from natural sources of sugar such as sugar cane, beet or corn. Processing of the naturally occurring sugar in these products, removes the nutrients.
We get natural sweeteners from natural plant sources. They also have fewer or no side effects.
Here’s a look at six of the best low-calorie natural sweeteners for diabetics.
1. Stevia
Stevia is extracted from the Stevia rebaudiana plant. It is safe for diabetics and 300 times sweeter than sugar! The plant extract makes stevia powder which is an alternative to sugar. Alternatively, the leaves directly from the plant sweeten tea or coffee.
It does not raise blood sugar and is calorie-free. Another benefit of using stevia is that it has a zero glycemic index. Though, it is more expensive than other sugar substitutes. Stevia also has a bitter aftertaste that many may find unpleasant.
2. Monk Fruit Sweetener
Monk Fruit is the talk of the town lately.
Monk fruit is a type of melon. The dried fruit extract is a safe sweetener for diabetics. The monk fruit extract is 100-250 times sweeter than sugar and is a good all-natural substitute for sweets, desserts and drinks. The Chinese use it as a sweetener for centuries.
According to the FDA and the International Food Information Council Foundation, the extract contains 0 calories per serving. It is also 150-200 times sweeter than sugar.
It sweetens drinks like tea, coffee, sauces, smoothies, etc. It is also heat resistant and is used in baking.
3. Erythritol
The sugar alcohol, erythritol, has been praised for its sweetness despite having few or no calories.
Erythritol is derived from fermented wheat or starch and contains 70% of the sweetness of sugar and only 6% of the calories, 0.24 calories per gram.
The erythritol sweetener is absorbed into the bloodstream but is excreted unchanged in the urine. Studies have shown that this sweetener prevents blood sugar and is diabetes-friendly.
Remember that sugar alcohols work for diabetics because the body does not fully digest them. So if you have a sensitive stomach, this may not be right for you. This is because, sugar alcohols can cause cramping, gas, or diarrhoea, says the University of California, San Francisco Diabetes Education Center.
The best way to use erythritol is to combine it with other natural sweeteners such as stevia or monk fruit.
4. Yacon Syrup
Yacon is a root vegetable similar to a sweet potato but with even more nutrients. Yacon syrup is a high-fiber sweetener that helps balance glucose levels. It has a GI (glycemic index) of 1.
The indigestible sugars and fibers in yacon syrup are beneficial for the growth of friendly gut bacteria, which improve immunity and brain function, digestion, and reduce the risk of metabolic disorders.
It looks and tastes somewhat like molasses, with a deep caramel sweetness that pairs well with baked goods, sauces and desserts.
Yacon syrup is a little less sweet than table sugar. However, it has indigestible sugars called fructones and a fiber called inulin, which do not absorb into the bloodstream. It gives a lower GI score and calorie count compared to sugar.
5. Coconut Sugar
The sap of the coconut palm makes coconut sugar, which is a healthy alternative to refined sugars.
Coconut palm sugar has a low glycemic index, which means it won’t suddenly spike your blood sugar. The sugar crystals are golden brown and look a lot like raw sugar. It contains iron, calcium, potassium and zinc, as well as antioxidants and fiber. With coconut sugar, diabetics can enjoy sweets and get an extra boost of minerals.
According to the National Institutes of Health, some preliminary research suggests it may even help lower blood pressure.
6. Dates
Another great sugar alternative is date sugar. When eaten in moderation, it is said to be safe for diabetics.
Dates do not cause insulin and blood sugar spikes and are sugar substitutes in various sweets and desserts and are a good snack for diabetics.
Dried dates directly sweeten the desserts by dipping and blending. Thus, diabetics get an unprocessed sweetener that is rich in fiber and nutrients.
Takeaway
As you explore the six ideas here, remember that some sugar substitutes work better in baking, while others may taste better in your coffee.
You can also sweeten your food by adding low-GI fruits such as berries (blueberries, strawberries, raspberries), apples, pears, oranges and dried fruits such as apricots.
It is important to observe how your body reacts to them so that you can choose the best one for you. As always, consult a health care professional, such as a physician or registered dietitian, before making any changes to your diet or use of insulin.
Read more: 5 reasons you should not neglect carbohydrates
Citations
https://phablecare.com/health-guide
https://www.medicalnewstoday.com
https://abbott.com/corpnewsroom/diabetes-care
This is great! What about honey?
Honey increases the blood sugar level significantly. It is also high in carbohydrates and calories. It is Okay to consume honey in moderation if you a diabetes patient. But there are healthier options available in market.
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