Sweet can be sweet without the sugar. Excess daily sugar intake is not just dangerous for people with diabetes but anyone in general. But people with diabetes easily fall prey to processed foods, sweeteners and wrong information and risk their lives. If you want to have those ‘sweet moments’ in your life and remain healthy, you’ve come to the right place.

What you need to know:

Understanding the impact of sugar alternatives on blood sugar levels
Jaggery and its effects on blood sugar
Honey and its influence on blood glucose
Comparing the glycemic index of sugar alternatives
Can people with diabetes have jaggery and honey?
Safer sugar alternatives for diabetics and their benefits

Understanding the impact of sugar alternatives on blood sugar levels

Usually, sugar substitutes or artificial sweeteners are healthier plant-based or chemically processed alternatives. Apart from satisfying your taste buds, they have meager and sometimes no calories. For people with diabetes, artificial sweeteners can prevent serious consequences and risks that can occur due to a spike in blood sugar levels.

Jaggery and its effects on blood sugar

No healthcare professional will advise jaggery as a replacement for sugar as it’s a sweetener made from sugar cane, just like sugar. Being mostly unprocessed, it has a higher nutrient value than sugar. Consuming jaggery outside the recommended limit will also lead to severe or life-threatening consequences by spiking your blood sugar level.

Honey and its influence on blood glucose

Honey is a natural sweetener with good nutritional value compared to jaggery or sugar. It’s rich in calcium, potassium, magnesium, folate, and iron. Studies have shown that honey helps control blood glucose levels and reduce weight. But hang on! Don’t switch to honey right away if you have type-2 diabetes. Although it has several health benefits, too much honey can increase blood glucose levels and deteriorate your condition.

Comparing the glycemic index of sugar alternatives

The glycemic index (GI) measures the time it takes to process food and causes a rise in blood glucose levels. The higher the GI, the more rapidly blood sugar levels rise in the body. Refined, processed sugar has a high GI, whereas natural alternatives have a low GI. Sweeteners like stevia, aspartame, erythritol, and xylitol have low GIs compared to glucose, fructose, honey, palm syrup, and maple syrup, which rank high on the GI scale.

Can people with diabetes have jaggery and honey?

Jaggery is less processed and healthier than sugar, while honey is a natural sweetener with good nutritional value. Healthcare professionals usually ask people with diabetes to avoid such foods, but you can always find a way to enjoy some jaggery or honey after consulting your doctor and selecting the best plan.

Safer sugar alternatives for diabetics and their benefits

Now that we know that jaggery or honey is not a long-term safe alternative, it’s time to consider better and safer sugar alternatives for people with diabetes. Here are some sweeteners for better diabetes management that you must consider, especially if you have a sweet tooth:

Stevia
Stevia is a popular sweetener among people with diabetes. It comes from the leaves of a plant grown in South America. Used for thousands of years, it is now known for stabilizing blood glucose levels and stimulating insulin production.
Coconut Palm Sugar
Coconuts are tasty treats with high electrolytes. They help lower blood pressure. Coconut palm sugar has calories and carbs similar to processed sugar, but its low glycemic index can help people with diabetes if consumed in moderation.
Yacon Syrup
Derived from the yacon plant, yacon syrup is a low-calorie sweetener. It’s not as sweet as sugar but rich in nutrients. It’s a great sugar alternative for people with diabetes as it can act as a prebiotic and help with insulin levels in the body.
Erythritol
Erythritol is a natural sugar alcohol produced by plants. It is found in common foods such as grapes, mushrooms, melon, pairs, and various vegetables. It is a great sugar alternative because it is low in calories and doesn’t raise blood sugar levels. It is also safe for the digestive system.
Xylitol
Xylitol is a natural sugar alcohol found in several common fruits and vegetables. It has no nutritional properties and is very low in calories. It’s popular in chewing gum, mints and candies.
Monk Fruit Sweetener
Monk fruit sweetener is extracted from a plant found in China. It is low in calories and does not affect blood glucose levels. Some say it helps with weight loss and better diabetes management.
Aspartame
Aspartame is a low-calorie artificial sweetener substitute frequently used in processed food and drinks such as desserts, yogurt and soft drinks. Since it can have adverse reactions, depending on a patient’s condition, aspartame should be used only when recommended by a doctor.

Even as a person with diabetes, you should be able to enjoy sweet foods while keeping your health in check. Sugar alternatives are often helpful and may even cheer you up, but moderation is fundamental.

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