Which sugar substitutes are safe for diabetics. How do natural sweeteners compare to artificial ones. Can alternative sweeteners help manage blood glucose levels. What are the potential risks of using sugar substitutes for people with diabetes.

Understanding Sugar Substitutes and Their Impact on Diabetes

For individuals managing diabetes, choosing the right sugar substitute is crucial for maintaining stable blood glucose levels. While artificial sweeteners have long been marketed as “diabetes-friendly,” recent research suggests they may not be the optimal choice. In fact, increased consumption of these substitutes has been correlated with rising obesity and diabetes rates.

Fortunately, several natural alternatives can provide sweetness without the potential drawbacks of artificial options. These include stevia, monk fruit extract, tagatose, coconut palm sugar, date sugar, and certain sugar alcohols like erythritol and xylitol. While moderation is still key, these alternatives often offer benefits beyond simple sweetness.

The Pros and Cons of Stevia for Diabetics

Stevia, derived from the leaves of the Stevia rebaudiana plant, has gained popularity as a natural, low-calorie sweetener. Its potential benefits for individuals with diabetes are particularly noteworthy:

• Suppresses plasma glucose levels
• Improves glucose tolerance
• Increases insulin production
• Enhances insulin’s effect on cell membranes
• Helps stabilize blood sugar levels
• May counteract mechanisms of type 2 diabetes and its complications

However, it’s important to distinguish between whole-leaf stevia and processed stevia products. Many commercial stevia sweeteners undergo extensive processing and may contain additional ingredients. For the most natural option, consider growing stevia plants at home and using the whole leaves to sweeten foods.

Emerging Alternatives: Tagatose and Monk Fruit Extract

Tagatose, a naturally occurring sugar, is showing promise in preliminary studies as a potential antidiabetic and antiobesity agent. Research indicates that tagatose may:

• Lower blood sugar and insulin response
• Interfere with carbohydrate absorption
• Offer sweetness without major adverse effects

Monk fruit extract is another alternative gaining traction in the market. While it offers sweetness without calories, it’s important to remember that no processed sweetener can match the nutritional benefits of fresh, whole fruit.

The Fiber Factor: Why Date Sugar Deserves Attention

Date sugar, made from dried and ground whole dates, presents a unique option for individuals with diabetes. Although it doesn’t reduce calorie content, date sugar retains the fiber naturally present in the fruit. This fiber content is crucial for several reasons:

1. Fiber slows the absorption of sugar, helping to prevent rapid spikes in blood glucose levels
2. It promotes feelings of fullness, potentially aiding in weight management
3. Fiber supports digestive health and may contribute to a more diverse gut microbiome

When counting carbohydrates for meal planning, individuals can subtract the fiber grams from the total carbohydrate count to determine net carbs. This approach recognizes that fibrous foods generally have a lower impact on blood sugar levels.

The Hidden Dangers of Artificial Sweeteners for Diabetics

Despite labels claiming to be “sugar-free” or “diabetic-friendly,” artificial sweeteners may pose unexpected risks for individuals with diabetes. Research has uncovered several concerning effects:

• Interference with the body’s learned taste responses
• Potential confusion of brain signals, leading to increased appetite and cravings for sweet foods
• Possible elevation of glucose levels, contrary to their intended purpose
• Alterations in gut bacteria composition, potentially contributing to glucose intolerance

A 2016 study revealed that normal-weight individuals who consumed more artificial sweeteners were more likely to have diabetes than those who were overweight or obese. This counterintuitive finding underscores the complex relationship between these sweeteners and metabolic health.

Natural Sweeteners: A Closer Look at Their Benefits

When choosing natural sweeteners, it’s essential to understand their unique properties and potential advantages for diabetics:

Coconut Palm Sugar

Derived from coconut palm sap, this sweetener has a lower glycemic index than regular sugar. It contains small amounts of nutrients and may cause less dramatic blood sugar spikes.

Erythritol

A sugar alcohol that provides sweetness with minimal calories and carbohydrates. It has little to no effect on blood sugar and insulin levels, making it a popular choice for people with diabetes.

Xylitol

Another sugar alcohol that tastes similar to sugar but has fewer calories. It may have less impact on blood sugar levels than regular sugar, but it’s important to use it in moderation to avoid digestive discomfort.

Strategies for Incorporating Sugar Substitutes into a Diabetic Diet

Effectively using sugar substitutes as part of a diabetes management plan requires a thoughtful approach:

1. Start with small amounts to assess individual tolerance and taste preferences
2. Monitor blood glucose levels closely when introducing new sweeteners
3. Combine sweeteners with fiber-rich foods to further mitigate blood sugar impacts
4. Consider using whole fruit as a natural sweetener when possible
5. Consult with a registered dietitian or healthcare provider for personalized guidance

By carefully selecting and incorporating sugar substitutes, individuals with diabetes can enjoy sweetness while maintaining better control over their blood glucose levels. However, it’s crucial to remember that even natural alternatives should be consumed in moderation as part of a balanced diet.

The Role of Gut Health in Diabetes Management

Emerging research highlights the intricate connection between gut health and diabetes management. The composition of gut bacteria can significantly influence how the body processes sugars and regulates blood glucose levels. Some sugar substitutes, particularly artificial ones, have been shown to alter gut microbiota in ways that may be detrimental to metabolic health.

Natural sweeteners, on the other hand, may offer benefits beyond simple glucose control. For instance, stevia has been found to have prebiotic properties, potentially supporting the growth of beneficial gut bacteria. Similarly, the fiber content in options like date sugar can serve as fuel for healthy gut microbes.

To optimize gut health while managing diabetes, consider these strategies:

• Prioritize whole, plant-based foods rich in natural fibers
• Experiment with fermented foods that contain probiotics
• Choose sugar substitutes that have neutral or positive effects on gut bacteria
• Stay hydrated to support overall digestive health

By nurturing a diverse and balanced gut microbiome, individuals with diabetes may improve their body’s ability to regulate blood sugar levels and enhance overall metabolic health.

Beyond Sweeteners: Holistic Approaches to Blood Sugar Management

While choosing appropriate sugar substitutes is important, it’s just one aspect of comprehensive diabetes management. A holistic approach incorporates various lifestyle factors to achieve optimal blood glucose control:

Regular Physical Activity

Exercise plays a crucial role in improving insulin sensitivity and managing blood sugar levels. Aim for a combination of aerobic activities and strength training for best results.

Stress Management

Chronic stress can elevate blood glucose levels. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine.

Adequate Sleep

Poor sleep quality and insufficient sleep duration have been linked to increased insulin resistance. Prioritize getting 7-9 hours of quality sleep each night.

Balanced Nutrition

Focus on a diet rich in whole foods, including plenty of vegetables, lean proteins, healthy fats, and complex carbohydrates. This approach provides essential nutrients while helping to stabilize blood sugar levels.

Regular Monitoring

Consistent blood glucose monitoring allows for timely adjustments to diet, medication, and lifestyle factors. Work with your healthcare team to establish an appropriate monitoring schedule.

By integrating these elements alongside thoughtful use of sugar substitutes, individuals with diabetes can achieve more stable blood glucose levels and improve their overall health outcomes.

As research in the field of diabetes management continues to evolve, staying informed about the latest findings and recommendations is crucial. Regular consultations with healthcare providers and diabetes educators can help ensure that your management plan remains up-to-date and tailored to your individual needs.

Remember, while sugar substitutes can be valuable tools in managing diabetes, they are most effective when used as part of a comprehensive approach to health and wellness. By combining informed choices about sweeteners with other positive lifestyle habits, individuals with diabetes can work towards better glucose control and improved quality of life.

Which Sugar Substitutes Are Good for Diabetes? Stevia, Monk Fruit, Mo

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Despite sometimes being labeled as “diabetes-friendly,” artificial sweeteners may not be the best choice if you’re trying to monitor your blood glucose.

With a low to no calorie sugar count, artificial sweeteners may seem like a treat for people with diabetes. But recent research indicates that artificial sweeteners may actually be counterintuitive, especially if you’re looking to manage or prevent diabetes.

In fact, the increased consumption of these sugar substitutes may correlate to the increase of obesity and diabetes cases.

The good news is that there are sugar alternatives you can choose from, including:

• stevia or stevia products such as Truvia
• tagatose
• monk fruit extract
• coconut palm sugar
• date sugar
• sugar alcohols, such as erythritol or xylitol

You’ll still want to watch your intake for glucose management, but these options are far better than the products marketed as “sugar-free.”

Stevia is a low-calorie sweetener that has antioxidant and antidiabetic properties. It’s been approved by the U.S. Food and Drug Administration (FDA).

Unlike artificial sweeteners and sugar, stevia can suppress your plasma glucose levels and significantly increase glucose tolerance. It’s also not an artificial sweetener, technically speaking. That’s because it’s made from the leaves of the steviaplant.

Stevia alsohas the ability to:

• increase insulin production
• increase insulin’s effect on cell membranes
• stabilize blood sugar levels
• counter the mechanics of type 2 diabetes and its complications

You can find steviaunder brand names such as:

• Pure Via
• Sun Crystals
• SweetLeaf
• Truvia

While steviais natural, these brands are usually highly processed and may contain other ingredients. For example, Truvia goes through 40 processing steps before it’s ready to be sold. It also contains the sugar alcohol erythritol.

Future research may shed more light on the impact of consuming these processed stevia sweeteners.

The best way to consume stevia is to grow the plant yourself and use the whole leaves to sweeten foods.

Shop: stevia

Tagatose is another naturally occurring sugar that researchers are studying. Preliminary studies show that tagatose:

• may be a potential antidiabetic and antiobesity medication
• can lower your blood sugar and insulin response
• interferes with the absorption of carbohydrates

A 2018 review of studies concluded tagatose is “promising as a sweetener without major adverse effects observed.”

But tagatose needs more studies for more definitive answers. Talk to your doctor before trying newer sweeteners such as tagatose.

Shop: tagatose

Monk fruit extract is another alternative that is gaining popularity. But no processed sweetener can beat using fresh whole fruit to sweeten foods.

Another excellent option is date sugar, made of whole dates that are dried and ground. It doesn’t provide fewer calories, but date sugar is made of the whole fruit with the fiber still intact.

You can also subtract fiber from total grams of carbohydrates, if you count carbs for meal planning. This will give you net carbs consumed. The more fibrous a food, the lower impact it will have on your blood sugar.

Shop: monk fruit extract or date sugar

Some artificial sweeteners say “sugar-free” or “diabetic-friendly,” but research suggests these sugars actually have the opposite of effect.

Your body responds to artificial sweeteners differently than it does regular sugar. Artificial sugar can interfere with your body’s learned taste. This can confuse your brain, which will send signals telling you to eat more, especially more sweet foods.

Artificial sweeteners can still raise your glucose levels

One 2016 study saw normal-weight individuals who ate more artificial sweeteners were more likely to have diabetes than people who were overweight or obese.

Another 2014 study found that these sugars, such as saccharin, can change your gut bacteria composition. This change can cause glucose intolerance, which is the first step towards metabolic syndrome and diabetes in adults.

For people who don’t develop a glucose intolerance, artificial sweeteners may help with weight-loss or diabetes control. But switching to this sugar replacement still requires long-term management and controlled intake.

if you’re thinking of replacing sugar regularly, talk to your doctor and dietitian about your concerns.

Artificial sweeteners may also contribute to weight gain

Obesity and being overweight is one of the top predictors for diabetes. While artificial sweeteners are FDA-approved, it doesn’t mean they’re healthy.

Marketing for food products can lead you to think non-caloric artificial sweeteners help with weight loss, but studies show the opposite.

That’s because artificial sweeteners:

• may lead to cravings, overeating and weight gain
• alter gut bacteria which is important for weight management

For people with diabetes looking to manage their weight or sugar intake, artificial sweeteners may not be a good substitute.

Being overweight or obese can also increase your risk factors for several other health issues such as high blood pressure, body pain, and stroke.

Safety rating for artificial sweeteners

The Center for Science in the Public Interest currently deems artificial sweeteners a product to “avoid.” Avoid means the product is unsafe or poorly tested and not worth any risk.

Sugar alcohols are naturally found in plants and berries. The types most often used in the food industry are synthetically created. You can find them in food products that are labeled as “sugar-free” or “no sugar added.”

Labels such as this are misleading because sugar alcohols are still carbohydrates. They can still raise your blood sugar, but not as much as regular sugar.

Common FDA-approved sugar alcohols are:

• erythritol
• xylitol
• sorbitol
• lactitol
• isomalt
• maltitol

Swerve is a newer consumer brand that contains erythritol. It’s available in many grocery stores. The brand Ideal contains both sucralose and xylitol.

Shop: erythritol, xylitol, sorbitol, isomalt, or maltitol

Different from artificial sweeteners

Sugar alcohols are often synthetic, similar to artificial sweeteners. But these two classifications of sugar alternatives aren’t the same. Sugar alcohols are different because they:

• can be metabolized without insulin
• are less sweet than artificial sweeteners and sugar
• can be partially digested in the intestine
• don’t have the aftertaste of artificial sweeteners

Research suggests that sugar alcohols can be a sufficient replacement for sugar. But reports also say that it won’t play a significant role in weight loss. You should treat sugar alcohols the same as sugar and limit your intake.

Sugar alcohols are also known to produce side effects such as gas, bloating, and abdominal discomfort. However, erythritol is usually better tolerated, if you’re concerned about these side effects.

Recent studies indicate that artificial sweeteners are no longer the healthy alternatives to sugar. In fact, they may increase a person’s risk for diabetes, glucose intolerance, and weight gain.

If you’re looking for a healthier alternative, try stevia. Based on research to date, this alternative sweetener is one of your better options. It’s known for its antidiabetic properties and ability to stabilize blood sugar levels.

You can get stevia in raw form, grow the plant yourself, or buy it under brand names such as Sweet Leaf and Truvia.

However, you should still limit your total added sugar intake rather than switching to sugar substitutes.

The more you consume any kind of added sweeteners, the more your palate is exposed to sweet tastes. Palate research shows that the food you prefer and crave is the food that you eat most often.

You’ll see the most benefit for managing your sugar cravings and diabetes when you reduce all forms of added sugar.

Which Sugar Substitutes Are Good for Diabetes? Stevia, Monk Fruit, Mo

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Despite sometimes being labeled as “diabetes-friendly,” artificial sweeteners may not be the best choice if you’re trying to monitor your blood glucose.

With a low to no calorie sugar count, artificial sweeteners may seem like a treat for people with diabetes. But recent research indicates that artificial sweeteners may actually be counterintuitive, especially if you’re looking to manage or prevent diabetes.

In fact, the increased consumption of these sugar substitutes may correlate to the increase of obesity and diabetes cases.

The good news is that there are sugar alternatives you can choose from, including:

• stevia or stevia products such as Truvia
• tagatose
• monk fruit extract
• coconut palm sugar
• date sugar
• sugar alcohols, such as erythritol or xylitol

You’ll still want to watch your intake for glucose management, but these options are far better than the products marketed as “sugar-free.”

Stevia is a low-calorie sweetener that has antioxidant and antidiabetic properties. It’s been approved by the U.S. Food and Drug Administration (FDA).

Unlike artificial sweeteners and sugar, stevia can suppress your plasma glucose levels and significantly increase glucose tolerance. It’s also not an artificial sweetener, technically speaking. That’s because it’s made from the leaves of the steviaplant.

Stevia alsohas the ability to:

• increase insulin production
• increase insulin’s effect on cell membranes
• stabilize blood sugar levels
• counter the mechanics of type 2 diabetes and its complications

You can find steviaunder brand names such as:

• Pure Via
• Sun Crystals
• SweetLeaf
• Truvia

While steviais natural, these brands are usually highly processed and may contain other ingredients. For example, Truvia goes through 40 processing steps before it’s ready to be sold. It also contains the sugar alcohol erythritol.

Future research may shed more light on the impact of consuming these processed stevia sweeteners.

The best way to consume stevia is to grow the plant yourself and use the whole leaves to sweeten foods.

Shop: stevia

Tagatose is another naturally occurring sugar that researchers are studying. Preliminary studies show that tagatose:

• may be a potential antidiabetic and antiobesity medication
• can lower your blood sugar and insulin response
• interferes with the absorption of carbohydrates

A 2018 review of studies concluded tagatose is “promising as a sweetener without major adverse effects observed.”

But tagatose needs more studies for more definitive answers. Talk to your doctor before trying newer sweeteners such as tagatose.

Shop: tagatose

Monk fruit extract is another alternative that is gaining popularity. But no processed sweetener can beat using fresh whole fruit to sweeten foods.

Another excellent option is date sugar, made of whole dates that are dried and ground. It doesn’t provide fewer calories, but date sugar is made of the whole fruit with the fiber still intact.

You can also subtract fiber from total grams of carbohydrates, if you count carbs for meal planning. This will give you net carbs consumed. The more fibrous a food, the lower impact it will have on your blood sugar.

Shop: monk fruit extract or date sugar

Some artificial sweeteners say “sugar-free” or “diabetic-friendly,” but research suggests these sugars actually have the opposite of effect.

Your body responds to artificial sweeteners differently than it does regular sugar. Artificial sugar can interfere with your body’s learned taste. This can confuse your brain, which will send signals telling you to eat more, especially more sweet foods.

Artificial sweeteners can still raise your glucose levels

One 2016 study saw normal-weight individuals who ate more artificial sweeteners were more likely to have diabetes than people who were overweight or obese.

Another 2014 study found that these sugars, such as saccharin, can change your gut bacteria composition. This change can cause glucose intolerance, which is the first step towards metabolic syndrome and diabetes in adults.

For people who don’t develop a glucose intolerance, artificial sweeteners may help with weight-loss or diabetes control. But switching to this sugar replacement still requires long-term management and controlled intake.

if you’re thinking of replacing sugar regularly, talk to your doctor and dietitian about your concerns.

Artificial sweeteners may also contribute to weight gain

Obesity and being overweight is one of the top predictors for diabetes. While artificial sweeteners are FDA-approved, it doesn’t mean they’re healthy.

Marketing for food products can lead you to think non-caloric artificial sweeteners help with weight loss, but studies show the opposite.

That’s because artificial sweeteners:

• may lead to cravings, overeating and weight gain
• alter gut bacteria which is important for weight management

For people with diabetes looking to manage their weight or sugar intake, artificial sweeteners may not be a good substitute.

Being overweight or obese can also increase your risk factors for several other health issues such as high blood pressure, body pain, and stroke.

Safety rating for artificial sweeteners

The Center for Science in the Public Interest currently deems artificial sweeteners a product to “avoid.” Avoid means the product is unsafe or poorly tested and not worth any risk.

Sugar alcohols are naturally found in plants and berries. The types most often used in the food industry are synthetically created. You can find them in food products that are labeled as “sugar-free” or “no sugar added.”

Labels such as this are misleading because sugar alcohols are still carbohydrates. They can still raise your blood sugar, but not as much as regular sugar.

Common FDA-approved sugar alcohols are:

• erythritol
• xylitol
• sorbitol
• lactitol
• isomalt
• maltitol

Swerve is a newer consumer brand that contains erythritol. It’s available in many grocery stores. The brand Ideal contains both sucralose and xylitol.

Shop: erythritol, xylitol, sorbitol, isomalt, or maltitol

Different from artificial sweeteners

Sugar alcohols are often synthetic, similar to artificial sweeteners. But these two classifications of sugar alternatives aren’t the same. Sugar alcohols are different because they:

• can be metabolized without insulin
• are less sweet than artificial sweeteners and sugar
• can be partially digested in the intestine
• don’t have the aftertaste of artificial sweeteners

Research suggests that sugar alcohols can be a sufficient replacement for sugar. But reports also say that it won’t play a significant role in weight loss. You should treat sugar alcohols the same as sugar and limit your intake.

Sugar alcohols are also known to produce side effects such as gas, bloating, and abdominal discomfort. However, erythritol is usually better tolerated, if you’re concerned about these side effects.

Recent studies indicate that artificial sweeteners are no longer the healthy alternatives to sugar. In fact, they may increase a person’s risk for diabetes, glucose intolerance, and weight gain.

If you’re looking for a healthier alternative, try stevia. Based on research to date, this alternative sweetener is one of your better options. It’s known for its antidiabetic properties and ability to stabilize blood sugar levels.

You can get stevia in raw form, grow the plant yourself, or buy it under brand names such as Sweet Leaf and Truvia.

However, you should still limit your total added sugar intake rather than switching to sugar substitutes.

The more you consume any kind of added sweeteners, the more your palate is exposed to sweet tastes. Palate research shows that the food you prefer and crave is the food that you eat most often.

You’ll see the most benefit for managing your sugar cravings and diabetes when you reduce all forms of added sugar.

What sweeteners are made of and what are their benefits and harms to humans – June 5, 2022

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Some sweeteners can be 50 times sweeter than sugar, but it doesn’t make it any easier for you

Photo: Daria Selenskaya / City portals

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Sweeteners are often considered the ideal alternative to sugar: fewer calories and supposedly no health problems. Once we figured out that sugar is actually not as terrible as it is painted – it’s all about eating habits and dosage. Yes, if you constantly eat sweets, excess weight, diabetes, and heart and vascular diseases will appear. But is it true that sweeteners are better?

There is no definite answer to this question. If only because there are too many sweeteners, and each has its pros and cons.

There are three main reasons why people crave sugar substitutes: they want to take care of their health, they plan to lose weight, or they have a history of diabetes. Depending on this, you need to choose which sweeteners to use and whether they are needed at all.

For example, if your goal is to lose weight, you need zero-calorie sweeteners to help you lose weight. Therefore, here the action plan is as follows: we go to the doctor, consult with him and draw up an individual diet, taking into account the sugar that is part of the products. Why can’t you buy the first sweetener you find? If you choose it incorrectly, you can provoke obesity.

— Obesity is caused by an excess of calories from any source, not just sugar. As long as your diet has the right amount of calories, protein, and essential vitamins, it doesn’t matter what sources you get the rest of your calories from. They can be both from “slow” carbohydrates (cereals, vegetables), and from “fast”, that is, from sugar, – explains doctor Viktoria Yablokova.

Viktoria Yablokova — doctor, anesthesiologist-resuscitator, fitness trainer, nutritionist.

Yes, and there are different sweeteners. Some contain saccharin, xylitol, cyclamate, which can cause indigestion if the sweetener is abused, while others contain fructose.

Here again we are faced with the fact that each group has its own strengths and weaknesses.

Artificial substitutes are made from chemical compounds. For the most part, they are non-caloric and do not overload the body, but each has its own characteristics, and this applies not only to sweets.

– The same cyclamate is made from sodium and calcium salts and is about 30-50 times sweeter than sugar. It is not absorbed by the body and is excreted naturally,” says dietitian Irina Toropygina. – Sucralose is 600 times sweeter than sucrose and is thermostable. Saccharin is 300-500 times sweeter than sucrose. And aspartame is 200 times sweeter than sucrose, but it is not suitable for adding to hot dishes, as it is destroyed when heated.

Irina Toropygina — dietitian, specialist in functional integrative nutrition, DNA testing specialist. Directions of work: diagnosis and identification of the causes of overweight or underweight, development of an individual diet for the treatment of obesity and overweight, nutritional support for various eating disorders.

But heat degradation is not the only (and not the biggest) disadvantage of aspartame. According to doctors, it is contraindicated in pregnant women, children, patients with diabetes mellitus and phenylketonuria, a hereditary disease in which it is important to follow a low-protein diet, otherwise the accumulation of phenylalanine and its toxic products will lead to severe damage to the central nervous system, manifested, in particular, by mental impairment. development.

“Studies have shown that aspartame is dangerous during pregnancy, a link has been found between preterm birth and its presence as a dietary supplement,” says MD Polina Zhovtyak. – Aspartame is a source of phenylalanine, which in the human body leads to hormonal imbalance. In addition, aspartame disrupts amino acid metabolism, protein metabolism and structure, the integrity of nucleic acids, and leads to disruption of the nervous system.

Polina Zhovtyak – dentist-therapist, candidate of medical sciences. Narrow specializations: “diagnosis and treatment of caries, non-carious lesions of the teeth”, “diagnosis and treatment of complicated forms of caries”, “direct and indirect aesthetic restoration of all groups of teeth”, “conservative treatment of periodontal diseases”.

Comparing well-known artificial sweeteners

Infographics: Vitaly Kalistratov / City portals

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Natural supplements are of course considered the safest. Most of them are well absorbed by the body and do not cause a critical increase in blood sugar. But even here there are nuances. The same fructose, according to experts, has no advantage over sugar.

— Fructose is one of the most common monosaccharides along with glucose, which serves as a source of energy for the body, says dietitian Oksana Vydrya. “However, unlike it, fructose is almost completely absorbed by the liver cells and converted into free fatty acids, which can lead to obesity and the development of cardiovascular diseases.

Oksana Vydrya is a practicing dietitian, a member of the National Society of Dietitians.

— It is known that excess fructose from food is metabolized in liver cells and activates the biosynthesis of large amounts of fatty acids, — adds gastroenterologist Veronika Cheraneva. – This accelerates the accumulation of fat and leads to the rapid development of fatty liver disease, impaired cholesterol and lipid metabolism, especially in risk groups – patients with diabetes mellitus, cardiovascular diseases, overweight and obesity.

Veronika Cheraneva — gastroenterologist, nutritionist at the New Hospital. Specialist in the treatment of gastric and duodenal ulcers, gastritis, pancreatitis, cholecystitis, dysbacteriosis, flatulence, colitis, constipation, esophagitis and other diseases of the gastrointestinal tract.

What is the difference between natural sweeteners

Infographics: Vitaly Kalistratov / City portals

so perfect fit for diabetics. Composed of fruits, cornstarch, and some types of algae, sorbitol is about the same sweetness as sugar, but has a higher calorie content.

It’s not that simple here. Yes, if you lean on sweets, you will certainly develop diabetes. Therefore, it will never be superfluous to give up sweet sodas with a high sugar content – they do not give a feeling of fullness, but they increase the risk of developing diabetes, regardless of weight. Add deep processed products here: convenience foods, nuggets, dry breakfast cereals, chocolate, sausage, pizza and ice cream. In addition to sugar, they contain added fats, which also increase the risk of type II diabetes.

— Over time, due to uncontrolled consumption of large amounts of sugar, a person develops insulin resistance. The sensitivity of receptors to insulin decreases. That is, there is a lot of glucose in the blood, but it is not absorbed, does not enter the cell, the cell experiences hunger and does not receive glucose to perform energy functions. In response to this, a person consumes sweets even more and only aggravates the situation,” says Irina Toropygina. – Excessive consumption of sugar inevitably leads to the development of carbohydrate dependence and, over time, to the formation of diabetes mellitus, obesity, and insulin resistance.

But even if you eliminate sugar from your diet as much as possible, this does not guarantee that you will avoid diabetes. The American Diabetes Association has prepared a test that allows you to assess the risks of developing diabetes. And, judging by the questions, this is influenced by age, pathologies of relatives, pressure, physical activity and other factors.

Type I diabetes mellitus is associated with autoimmune damage to pancreatic cells that produce insulin (it helps glucose molecules get into the cell, where it is used as the main source of energy). However, the catalyst that triggers cell death is still not known for certain, so there is no effective prevention.

In type II diabetes, insulin is produced, but the cells are less sensitive to its signals. Visceral adipose tissue in the abdominal cavity surrounds the internal organs, produces substances that prevent insulin from binding to cell receptors. Determining that you are at risk for developing diabetes is fairly simple. If your figure resembles an apple, and your waist circumference is more than 80 cm (for women) or 94 cm (for men), here is a symptom for you. This is abdominal obesity. It provides insulin resistance, in which the pancreas cannot increase insulin production indefinitely, which will lead to diabetes, and with it – to arterial hypertension, heart attacks and strokes.

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Sugar substitutes for diabetics – which sweetener to choose? > Green Leaf

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More than 422 million people worldwide have type 1 or type 2 diabetes, according to WHO. This disease imposes many restrictions and in some way becomes a “way of life”. First of all, the patient needs a strict diet. Some foods can be consumed in small quantities, while others can be completely forgotten. And sweets are out of the question. But what to do if the patient is an incorrigible sweet tooth and cannot imagine his life without his favorite cookies and cakes? Sugar substitutes for diabetics come to the rescue. But are they all safe? Will they harm the body? Let’s look at which sweeteners are suitable for people with diabetes, how to use them correctly, and where you can buy such products.

Diabetes – what is it and how to recognize it?

Diabetes mellitus is a fairly common disease of the endocrine system in our time. The main reason for its occurrence is a lack of insulin. It is characterized by a metabolic disorder, in particular, carbohydrates.

A number of factors can lead to the development of the disease:

• hereditary predisposition;
• obesity;
• diseases of the pancreas;
• certain viral infections;
• age;
• constant stress.

Diagnosis of diabetes mellitus requires laboratory testing. To begin with, a person will have to donate blood to analyze the level of sugar. If the result is more than 5.6 mmol / l, another study is prescribed – a glucose tolerance test. The need for further diagnosis and treatment will be determined by the attending physician.

There are a number of symptoms that can also signal the development of diabetes. Key features to look out for:

• frequent urination and unquenchable thirst;
• tingling and numbness of extremities;
• blurred vision;
• frequent dizziness;
• decreased sexual activity;
• heaviness in the legs.

All symptoms may not appear in a particular person. But if you notice at least a few signs, it is worth getting an examination.

Erythritol and stevia – an excellent alternative to sugar in diabetes

Diabetes is not a sentence, and despite many prohibitions, you can live a full life even with this disease. This includes the diet. The main problem lies in the fact that it is necessary to calculate the glycemic load. Each food product has a glycemic index – a conditional indicator that determines the speed with which the carbohydrates contained in this product are absorbed by the body and increase blood glucose levels.

Regular white sugar has a glycemic index of 70, so its consumption is highly undesirable even in small quantities. And here natural sweeteners come to the rescue, for example, stevia and erythritol, the benefits and harms of which in diabetes have been studied for decades.

Today, no one doubts the beneficial effect of natural sweeteners on the body. Scientists have confirmed that stevia and erythritol cannot harm health, since they do not contain any synthetic substances, and the glycemic index is zero. In addition, these products have zero calorie content, so they will not add extra pounds either. For people with diabetes, this is also important, since many of them are also obese.

Buying stevia or other natural sweetener means living life to the fullest, indulging in your favorite treats. Such products become an excellent addition to pastries, hot and cold drinks, ice cream, sauces and even marinades.

Stevia and erythritol will not bring harm, and even vice versa. Studies have confirmed that the following sweeteners:

• are recommended for high blood pressure;
• strengthen the walls of blood vessels;
• reduce the level of “bad” cholesterol;
• improve the condition of the skin, nails and hair;
• increase the immunity and tone of the body as a whole.

Natural sweeteners have no side effects, and only individual intolerance should be singled out as contraindications, but such cases are very rare. Also, stevia and erythritol may be incompatible with some specific pharmacological preparations.

When a person does not suffer hardships, he is always in a good mood, and positive thinking is an important factor in any illness.