If you have diabetes, you know how important it is to carefully monitor your food choices to avoid unwanted spikes in blood glucose levels. This is especially true when it comes to sweeteners. Let’s take a look at some options that offer you the taste you’re craving, without the unwanted side effects.
By far, my favorite sweeteners are the natural ones. Topping the list is stevia. This herb has been used for over 1,500 years in South America and continues to boast worldwide popularity. It is calorie-free and does not affect glucose levels, making it easier to control blood sugar. Just a few drops of a liquid concentrate or a dusting of powdered stevia is all you need to lend sweetness to any dish.
Running a close second is xylitol. This sweetener looks and tastes like sugar, making it ideal for baking. Better yet, it’s good for your teeth—Xylitol actually reduces cavity and plaque formation, a dental claim approved by the FDA. Although xylitol is not calorie-free, it is metabolized much more slowly than regular sugar and has an extremely low glycemic index. The only reported side effect is gastrointestinal distress when large amounts are ingested.
A third option is a sweetener I’ve recently begun recommending called Whey Low. It also tastes just like table sugar (sucrose), but is actually a combination of fructose, lactose, and sucrose. The lactose interferes with the absorption of sucrose, instantly cutting calories and stopping the sucrose from being absorbed into your blood stream—which allows you to satisfy your sweet tooth and still maintain healthy blood sugar levels.
Give them a try and let me know which one you like best.
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