The topic of artificial sweeteners is a highly debated one. On one hand, artificial sweeteners can be used in place of regular sweeteners to reduce sugar intake, which can help you if you have diabetes. On the other hand, newer studies suggest that artificial sweeteners might cause health issues. So what’s the right answer?
While there is no definite right answer, it’s generally considered safe for diabetics to consume artificial sweeteners in moderation in place of caloric sweeteners.
There are some things to take into consideration when it comes to artificial sweeteners for diabetes, which we’ll break down in this article!
What is diabetes?
Diabetes is a disease that results in high blood glucose (sugar) levels. There are two types of diabetes: type 1 is rare and is an autoimmune disease, and type 2 is the more common type and is not an autoimmune disease.
If you have diabetes, your body doesn’t produce enough of the hormone insulin, which allows glucose (blood sugar) to enter your cells from your bloodstream. When the sugar in your blood is too high, your cells can’t use it as energy.
How does sugar impact blood sugar levels?
If you have diabetes, eating foods that turn into sugar is more likely to make your blood sugar levels higher than normal. Carbohydrates (carbs) have the biggest impact on blood sugar levels, particularly starch and sugars.
“Regular” sweeteners like table sugar, honey, maple syrup, and other sweeteners are sugars, which means they can raise blood sugar more quickly than other foods.
Are artificial sweeteners good for diabetics?
Artificial sweeteners are man-made sweeteners that taste sweeter than sugar but don’t contain sugar. The six artificial sweeteners approved by the FDA are:
- Acesulfame potassium
- Advantame
- Aspartame
- Neotame
- Saccharin
- Sucralose
Many people with diabetes turn to artificial sweeteners as an alternative to regular sugar. Some of the potential benefits of artificial sweeteners for diabetes are:
- They are free of calories, which might facilitate weight loss (weight loss can improve blood sugar levels, especially with type 2 diabetes).
- They can replace regular sweeteners, which might help reduce blood sugar levels.
Artificial sweetener safety concerns
There are some concerns about the long-term safety of artificial sweeteners. Some studies show that artificial sweeteners are considered safe when consumed in moderate amounts, yet other studies suggest that they might contribute to health issues like insulin resistance, stroke, and heart disease.
A 2018 study concluded that “most [artificial sweeteners] have no beneficial effects on [the] control of diabetes mellitus; rather possibly increase its risk. Additionally, there could be some other safety concerns, possibly [the] risk of cancer.”
As with anything in nutrition, it comes down to your personal preference and weighing the risks and benefits. Artificial sweeteners can be helpful for some people with diabetes to manage their blood sugars, while others might prefer to avoid them due to potential concern for adverse health outcomes.
It’s likely safe to consume artificial sweeteners in moderation to help manage diabetes – which means not filling up on sugar-free foods with artificial sweeteners and putting an emphasis on eating whole foods.
What about natural sugar substitutes?
If you’re not a fan of artificial sweeteners, other non-caloric sugar alternatives can be a great choice. Examples of natural no-sugar sweeteners include stevia, monk fruit sweetener, and tagatose. These sweeteners won’t raise blood sugar levels but are considered natural and not artificial.
Sugar alcohols are another option for those with diabetes, though they are technically considered artificial by some (though they aren’t as artificial as TRUE man-made artificial sweeteners if that makes sense!)
Can people with diabetes have regular sugar?
It’s an unfortunate myth that people with diabetes can’t have regular sugar. People with diabetes can eat any food someone without diabetes can, but the important factor to consider is portion size and blood sugar management.
If you have diabetes, eating a cookie with regular sugar will raise your blood sugar more than someone without diabetes, which is something to take into consideration.
For instance, if someone with diabetes wants to eat a piece of cake, they might inject more insulin to counteract the extra rise in blood sugar, or they might go for a walk afterward to help their blood sugar levels come back down.
FAQs:
Some of the more popular sugar substitutes for people with diabetes include sucralose, stevia, and monk fruit sweetener. Of all of these, sucralose is the only one that is artificial.
Artificial sweeteners don’t have an impact on blood sugar. However, some studies suggest they might cause insulin resistance, which is the cause of type 2 diabetes and raises blood sugar.
If consumed in moderation, artificial sweeteners shouldn’t harm blood sugar.
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