Best Sweeteners for Your Blood Sugar

1. Stevia

Because of its low GI, stevia doesn't raise blood sugar at all. one small study found that it could actually lower insulin & blood glucose levels. Not many sweeteners have that claim to fame.

2. Splenda

Splenda performs the near-magical feat of flavoring foods with 600 times the sweetness of sugar—and none of the calories.

3. Erythritol

erythritol has zero calories and its glycemic index is zero. And although it gets absorbed in the small intestine, it's not metabolized—meaning it exits your body intact in your urine.

4. Allulose

Like stevia, Splenda, and erythritol, allulose doesn't raise blood sugar—so folks with diabetes can feel free to do a happy dance. However, it's not completely calorie-free

5. Monk fruit

the evidence for monk fruit as a blood sugar-friendly sweetener is promising! Two studies from 2017 found that consuming monk fruit didn't affect subjects' blood sugar or insulin levels.

6. Xylitol

A two-teaspoon serving comes with 20 calories and 8 grams of carbs. Its glycemic index of 13 is low—especially compared with white sugar's GI of 65—but not zero.

7. Maple syrup

for blood sugar issues, maple syrup isn't the best sweetener. Although its glycemic index of 54 is lower than that of honey, brown sugar, and white sugar,

it's still high enough to elevate your blood glucose. And 13 grams of carbohydrates per tablespoon may use up quite a bit of your daily carb target. Make this one an occasional treat

8. Coconut sugar

In two teaspoons, coconut sugar contains 30 calories, 7 grams of sugar, and 8 grams of carbs–the exact same as white sugar.

It does have a slight edge over table sugar for its trace amounts of nutrients like zinc, calcium, iron, and potassium. And a somewhat lower glycemic index means it's possible coconut sugar

wouldn't disrupt your glucose as much as higher-glycemic sweeteners.Still, it's definitely not a ticket to steadier blood sugar levels. Keep this in mind before you whip up any tropical treats.

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