Best Sweeteners for Diabetes: Stevia, Monk Fruit, Sugar Alcohols and More
Sweeteners that contain no carbohydrate, such as purified stevia, monk fruit extract, sucralose and aspartame, do not raise blood glucose directly. Sugar, honey and maple syrup all count as carbohydrate. Sugar alcohols sit in between.
The short comparison
| Sweetener | Type | Counts as carbohydrate? | Notes |
|---|---|---|---|
| Table sugar | Sugar | Yes | About 4 g per teaspoon |
| Honey | Sugar | Yes | About 17 g per tablespoon; honey page |
| Maple syrup | Sugar | Yes | About 13 g per tablespoon; maple syrup page |
| Stevia (purified steviol glycosides) | High-intensity, plant-derived | No, in the extract itself | FDA has not questioned GRAS status of purified forms |
| Monk fruit extract | High-intensity, plant-derived | No, in the extract itself | FDA has not questioned GRAS status of extracts |
| Sucralose, aspartame, acesulfame K, saccharin, neotame, advantame | High-intensity, FDA-approved food additives | No | Six approved by the FDA |
| Erythritol, xylitol, sorbitol, maltitol | Sugar alcohols | Partly | Absorbed to different degrees; can cause gas and loose stools |
Sugar, honey and maple syrup amounts are from USDA FoodData Central household measures and are approximate. Always check the label on the product you buy.
What the FDA says about the high-intensity ones
The FDA lists six high-intensity sweeteners it has approved as food additives: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame and advantame. Stevia and monk fruit come in through a different route, called GRAS, “generally recognized as safe”. The FDA has not questioned GRAS notices for certain highly purified steviol glycosides from the stevia leaf and for extracts from monk fruit. Whole-leaf stevia and crude stevia extracts are not permitted as sweeteners.
The FDA’s position is that the approved high-intensity sweeteners are safe for the general population under their conditions of use. If you have a specific condition, such as phenylketonuria, which affects aspartame, your care team can tell you what applies.
Packets and blends often add a little carbohydrate
The sweetener itself may have none, but tabletop packets and baking blends are often bulked up with ingredients such as dextrose or maltodextrin, which are carbohydrates. A packet usually adds only a gram or so, but if you use several a day, or bake with a measuring-cup blend, read the Nutrition Facts panel.
Sugar alcohols: a middle path
Sugar alcohols, found in many “sugar-free” products, are partly absorbed. Erythritol has little effect on glucose in most people. Maltitol, common in sugar-free chocolate and candy, can raise it noticeably. Eating more than a small amount can cause gas and loose stools. That is why the net carbs calculator subtracts fiber by default but not sugar alcohols.
Practical tips
- Use less overall. Getting used to less sweetness helps whichever sweetener you choose.
- Read the label for total carbohydrate, not the front-of-package claims such as “no sugar added”.
- Check your own readings. If a product seems to raise your glucose, your meter or CGM will show it.
- Water, sparkling water and unsweetened tea or coffee need no sweetener at all.
Looking for treats? See diabetic desserts with the carbohydrate counted.
Frequently asked questions
What is the best sweetener for diabetes?
There is no single best one. Sweeteners that add no carbohydrate, like purified stevia extracts, monk fruit extract, sucralose and aspartame, do not raise glucose directly. The best choice is one you will use in small amounts and that your stomach tolerates.
Is stevia safe?
The FDA has not questioned the GRAS (generally recognized as safe) status of highly purified steviol glycosides from the stevia leaf. It has not approved whole-leaf stevia or crude stevia extracts as sweeteners.
Are sugar-free products carb-free?
Not necessarily. Sugar-free baked goods, candy and ice cream often contain flour, starch or sugar alcohols. Check total carbohydrate on the label.
Is honey or maple syrup better than sugar?
They have a few trace nutrients but count as sugar for carbohydrate counting. A tablespoon of honey has more carbohydrate than a tablespoon of table sugar.
Do sweeteners affect blood sugar?
Those with no carbohydrate do not raise glucose directly. Research on other effects is ongoing, and responses differ between people. If you notice a pattern in your readings, talk to your care team.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- FDA: High-intensity sweeteners
- FDA: How to understand and use the Nutrition Facts label
- USDA FoodData Central: honey, maple syrup
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
