For individuals managing type 2 diabetes, navigating the world of sugar substitutes can feel complex—but there are excellent options available that won’t destabilize your blood glucose levels.
Sucralose (Splenda): The Most Popular Sugar SubstituteSaccharin (Sweet’N Low): The Oldest Artificial SweetenerAspartame: Low-Calorie Sweetener with PKU ConsiderationsStevia: Generally Recognized As Safe (GRAS) SweetenerErythritol: The Sweetener ProfileErythritol: A Natural-Flavored AlternativeAllulose (Dolcia Prima): The New Artificial SweetenerAcesulfame Potassium: A Sweetener Often Found in Diet SodaAllulose (Dolcia Prima): A New Artificial SweetenerImportant Considerations for DiabeticsThe Takeaway
Sucralose (Splenda): The Most Popular Sugar Substitute
This widely used sweetener is an exceptional choice for diabetics. Splenda, which contains sucralose, is approximately 600 times sweeter than sugar and has zero impact on blood sugar levels.
This was confirmed by Keri Glassman, RD, CDN, founder of Nutritious Life in New York City. (Sucralose also happens to be the most popular sweetener currently available.)
The U.S. Food and Drug Administration (FDA), which approved sucralose, recommends limiting intake to 23 packets per day.
While this limit is quite high considering how intensely the sweetener works, it provides a clear guideline for safe consumption.
Saccharin (Sweet’N Low): The Oldest Artificial Sweetener
Saccharin, sold in signature pink packets under the brand name Sweet’N Low, is calorie-free and roughly 200 to 700 times sweeter than sugar. Having been first identified in 1879,
its use as a food additive began much later, in 1977.
Though saccharin was once associated with a warning label regarding potential cancer risks (based on animal studies), further research by the National Toxicology Program of the NIH has determined it should not be classified as a carcinogen.
The FDA continues to approve saccharin for use, and recommends consuming no more than 45 packets per day.
Aspartame: Low-Calorie Sweetener with PKU Considerations
Sold as Equal or NutraSweet,
aspartame is a nonnutritive artificial sweetener approximately 200 times sweeter than sugar and contains very few calories.
The FDA has reviewed scientific research on aspartame and deemed it safe for consumption. However, Glassman points out the existence of conflicting study results: While some organizations like Health Canada consider it safe,
others such as the International Agency for Research on Cancer have labeled aspartame “possibly carcinogenic to humans” when consumed in large quantities.
An important caveat: People with phenylketonuria (PKU), a rare genetic condition, cannot metabolize the amino acid phenylalanine properly. Since aspartame contains this component,
individuals with PKU should avoid consuming it entirely.
For those without PKU, moderate consumption is generally considered safe.
The FDA sets a recommended limit for aspartame at 75 packets per day,
consistent with its assessment of safety when used in moderation.
Stevia: Generally Recognized As Safe (GRAS) Sweetener
While not explicitly listed as an FDA-approved sweetener, the agency hasn’t questioned manufacturers’ claims that it is “generally recognized as safe” and has established a GRAS status for certain steviol glycosides.
Erythritol: The Sweetener Profile
- Sugar substitutes can satisfy your craving for something sweet without destabilizing blood sugar levels.
Stevia rebaudiana, the plant source of stevia,
is also approved by the FDA and considered a safe option.
Erythritol: A Natural-Flavored Alternative
This sweetener occurs naturally in small amounts in wheat and certain fruits,
providing a natural source of sweetness without adding significant calories or affecting blood sugar levels.
The sweetener’s caloric content is roughly 90 percent less than sucrose, and it typically does not raise blood glucose or insulin levels.
It’s considered a safe option for diabetics when consumed in moderation.
Allulose (Dolcia Prima): The New Artificial Sweetener
This newer sweetener occurs naturally in small amounts in wheat and fruits,* but is intensely marketed under the brand name Dolcia Prima.
Allulose (also known as D-allulose or D-psicose) has about 90 percent fewer calories than sucrose yet provides approximately 70% of its sweetness. It also doesn’t affect blood sugar or insulin levels, making it an attractive option for diabetics.
The FDA hasn’t questioned manufacturers’ GRAS notices for allulose (D-allulose/D-psicose)
— though Canada and the European Union currently do not approve its use.
While it hasn’t received formal FDA approval, manufacturers continue to market it as a safe alternative for diabetics.
Acesulfame Potassium: A Sweetener Often Found in Diet Soda
This nonnutritive sweetener (known as Ace-K) is about 200 times sweeter than sugar and is commonly used by manufacturers to create calorie-free products, often combined with other sweeteners.
Acesulfame potassium has also been detected in some studies involving mice, including one that suggested potential disruption of gut microbiome flora,
Another study focused on human pregnancy indicated a possible link to early delivery if consumed by pregnant women.
Despite these potential concerns, the FDA recommends limiting intake of acesulfame potassium to 23 packets per day.
Allulose (Dolcia Prima): A New Artificial Sweetener
While not explicitly approved by the FDA, manufacturers continue to market allulose as generally safe.
Dolcia Prima is a brand name for D-allulose or D-psicose.
Allulose occurs naturally in trace amounts in wheat and some fruits,
but it’s also marketed as Dolcia Prima.
It has roughly 90% fewer calories than sucrose and is about 70% as sweet. Importantly, it does not affect blood sugar or insulin levels.
Important Considerations for Diabetics
The takeaway point: Even if you choose a zero-calorie alternative, moderation remains key.
It’s thought that artificial sweeteners might trigger cravings later on,†,
potentially leading to increased caloric intake elsewhere.
Additionally, some research suggests that sugar substitutes may be linked to higher rates of heart disease,
although the FDA does not regulate packet limits for all these options except sucralose and aspartame.*
Ultimately, remember that water remains the healthiest beverage choice. “A major goal should be to reduce all types of sweeteners in your diet—both sugar and substitutes—in order to rediscover the naturally sweet taste of food,” advised Grieger.
The Takeaway
- Several sugar substitute options exist that won’t impact blood sugar levels.
- Popular choices include aspartame, saccharin, sucralose, and stevia.
Sugar alternatives can satisfy your craving for something sweet without destabilizing your blood sugar levels.
Sugar substitutes include nutritive (caloric) and nonnutritive (noncaloric) types.
Additional reporting by Margaret O’Malley.
