The Top Sweetener for Blood Sugar Management

If you’re managing a type of diabetes and looking to stabilize your blood sugar levels, finding a sweet treat that won’t cause spikes can be a bit of a challenge. Sure, people with diabetes can enjoy sugar—just in moderation, and sometimes with medication. Knowing which sweetener is recommended by health professionals can boost your confidence in your dietary choices.

Experts like Courtney Pelitera, M.S., R.D.N., a registered dietitian at VNutrition, and Ankit Shah, M.D., an assistant professor at Rutgers Robert Wood Johnson Medical School, suggest agave as a suitable alternative to regular table sugar.

Agave nectar, which is derived from the agave plant, has an average glycemic index (GI) of about 20. This is considerably lower than table sugar’s GI of 80, meaning it is absorbed more slowly by the body. Pelitera explains that because agave is around 80% fructose and 20% glucose, it doesn’t cause as rapid an increase in blood sugar levels. The fructose needs to be metabolized in the liver first, which may lessen the glucose spike.

If you’re looking for a no-sugar option, Pelitera also points out that stevia is worth considering. This natural, zero-calorie sweetener has been associated with lower blood glucose levels in diabetic individuals, but it does have a slightly bitter aftertaste that some may find unappealing, not to mention it can cause digestive issues for others.

Using a lower-GI sweetener like agave could be a positive change if you’re open to it. Dr. Shah emphasizes that minimizing added sugars is particularly beneficial for those who are diabetic or prediabetic. Swapping out maple syrup, honey, or sugar in baking or drinks for agave could be a helpful strategy.

However, he also mentions an important note; no sweetener is inherently healthier than another. Ultimately, it comes down to personal taste and individual preferences when it comes to using any sweetener in moderation.

You might find this approach helpful!