The 5 Best Sugar Substitutes Diabetics Love—They Taste Great and Keep Blood Sugar Steady!

Managing your blood sugar levels is a key factor to staying healthy, whether you’re living with type 2 diabetes or just looking to prevent it. One simple, yet powerful, change you can make is swapping regular added sugar in your favorite foods and beverages with some of the best sugar substitutes for diabetics. 

But not all substitutes are equal, and research shows that artificial sweeteners are often linked to issues such as glucose intolerance, increased fat storage, inflammation and even damage to blood vessels and gut bacteria. These factors can actually raise the risk of insulin resistance.

That’s why it’s important to look beyond artificial options. “Chemical sweeteners damage healthy gut bacteria essential for proper metabolism,” warns Ann Louise Gittleman, PhD, a nutrition expert. She recommends taking a daily probiotic to help restore gut health and opting for natural alternatives whenever possible. Here’s a look at the best sugar substitutes for diabetics that are both safe and satisfying.

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The 5 best sugar substitutes for diabetics 

Choosing the right sweetener can make a big difference in managing blood sugar, insulin levels and overall health. Instead of reaching for refined sugar that can send glucose soaring, give these healthier options a try. 

Use maple syrup as a sweet add-in

Maple syrup is rich in immunity-boosting magnesium, potassium, zinc and 24 heart-protecting antioxidants. Researchers at the University of Rhode Island report that antioxidant compounds found in the natural sweetener increase insulin sensitivity. 

Since pure maple syrup has about the same calorie count as sugar, it’s best consumed in small amounts. Mix it in oatmeal or yogurt or use it in glazes and frostings. It’s sweeter than sugar, so substitute 3⁄4 cup of syrup for each cup of sugar. One to try: Coombs Family Farms 100% Pure Organic Maple Syrup, Grade B.

Try erythritol in baked goods

A natural sugar alcohol, erythritol is made from corn and has 94 percent fewer calories than sugar and almost no aftertaste. It doesn’t spike blood sugar or interfere with insulin production—plus, it delivers a dose of antioxidants that fight the aging process.

Erythritol works well with baked goods since it performs like regular sugar and tastes comparable. It’s 70 percent as sweet as sugar, so substitute 11⁄4 cups of erythritol for each cup of sugar called for in a recipe. One to try: Foods Real Food Erythritol.

Stir monk fruit into hot beverages

Made from the antioxidant-rich fruit of a tree that thrives in China, monk fruit is 300 times sweeter than sugar, calorie-free and has no aftertaste. “It’s so rich in phytonutrients that stabilize blood sugar,” says Gittleman. “Chinese physicians use it to treat diabetes and obesity.”

Monk fruit dissolves well in coffee, tea and other beverages. It’s also heat stable, meaning it works well in recipes. Use 1⁄4 cup of monk fruit for each 11⁄2 cups of sugar called for. Gittleman recommends Swanson PureLo Lo Han Sweetener. 

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Add stevia to cold drinks

Health experts favor stevia as a sugar substitute for diabetics because it tastes up to 300 times sweeter than table sugar yet has virtually no calories, doesn’t raise blood glucose levels and doesn’t promote tooth decay.

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Something to note: Stevia has a slightly bitter aftertaste that’s magnified when heated, so it’s best in cold liquids (like iced tea and lemonade), as well as in marinades, dressings and sauces that are prepared and served cold. One to try: SweetLeaf Liquid SteviaClear.

Bake xylitol into chocolate treats 

Extracted from various fruits and vegetables, xylitol is a naturally occurring sugar alcohol that can help decrease insulin sensitivity. What’s more, a study also found that the sugar substitute decreased blood glucose in mice with diabetes. 

Xylitol can be used instead of regular sugar in any recipe, and it works well in any treat containing chocolate or warm spices (like pumpkin bread). Swap in a 1:1 ratio. One to try: NOW Real Food Xylitol.