The Top Sweetener for Managing Blood Sugar

If you’re dealing with diabetes and are looking to incorporate some sweet flavors into your diet without spiking your blood sugar levels, finding the right sweetener can be a challenge. It’s a common misconception that people with diabetes must completely avoid sugar; in fact, with moderation and possibly some medication, it’s often manageable. Knowing which sweetener is considered the best option by health professionals might just give you that extra confidence when planning your meals.

So, who are the experts? We consulted with Courtney Pelitera, M.S., R.D.N., a registered dietitian nutritionist, and Ankit Shah, M.D., an assistant professor of endocrinology. Their insights can be pretty helpful.

According to them, if you’re looking to skip table sugar, you might want to consider agave nectar. This natural sweetener comes from the agave plant. Pelitera mentions that agave has a low glycemic index—around 20 on average—which means it’s absorbed more slowly than table sugar. This results in a lesser impact on your blood sugar.

To put it into perspective, table sugar scores about 80 on the glycemic index, meaning it spikes blood sugar levels much faster. The difference lies in the composition: agave consists of about 80% fructose and 20% glucose, while table sugar is about 50/50. According to Dr. Shah, the liver metabolizes fructose first, which helps prevent rapid increases in blood glucose.

If you’re looking for a no-sugar option, Pelitera also recommends stevia. This zero-calorie sweetener has been associated with lower blood glucose levels in some individuals with diabetes and hypertension. Still, it’s worth noting that not everyone enjoys its slightly bitter, herbal taste, and it can sometimes cause digestive issues.

In the end, if replacing sugar with something like agave seems manageable for you, it could be a sensible choice. Dr. Shah emphasizes that it’s wise to limit added sugars, especially for those who are diabetic or prediabetic. Using agave in place of maple syrup, honey, or regular sugar in your recipes can be a positive step.

Dr. Shah also points out that he doesn’t consider one type of sweetener to be inherently healthier than another. Instead, it really should come down to what you enjoy most and what you can include in your diet in moderation.

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