The biggest regret that many of us have when we hear that we have diabetes is that we will never be able to enjoy sweet foods again. If you are worried about not being able to add even a little sugar to your tea, you may have heard of the "sugar-free" or "artificial sweeteners" available in the store. Perhaps you have even used them. So today, let's talk about whether these are really good for you or not, and what you need to know if you use them.
Can someone with diabetes use artificial sweeteners?
The simple answer is, yes, you can . These artificial sweeteners are just as sweet as regular sugar, and sometimes hundreds or thousands of times sweeter. But the most important thing is that they contain zero or very few calories . And they don't raise your blood sugar, or glucose, levels.
Think about it, when we eat regular sugar, it gets absorbed into the bloodstream and turns into energy. That's why the blood sugar level increases. But these artificial sweeteners don't get absorbed into the bloodstream like that, they pass through our digestive system and are excreted in our stool or urine.
Even nutritionists say that if someone with diabetes finds it difficult to give up sweets all at once, these are a good option to enjoy a sweet taste without worrying about blood sugar levels.
But the most important thing here is to definitely talk to your doctor before using these, because it is essential to know exactly which type is suitable for your health condition and how much you can use per day.
What types of sweeteners do we use?
When we go to the store, we can see a variety of sweeteners. It is very important for you to have a little understanding of these. Let's look at these in a table.
| Type of sweetener | Simply put... | Examples |
|---|---|---|
| Regular sugar (Sugars) | These are naturally occurring carbohydrates. They contain calories and will definitely raise blood sugar levels. | White sugar, brown sugar, jaggery, honey, and other sweeteners. |
| Sugar Alcohols | These are also low-calorie sweeteners. They are digested slowly in the body, so they have less of an impact on blood sugar levels. | They are found in chewing gum and sugar-free candies with names like Erythritol, Sorbitol, and Xylitol. |
| Natural sugar-free sweeteners | These are obtained from natural plants and require less processing than synthetic varieties. | Stevia, Monk Fruit Extract. |
| Artificial Sweeteners | These are produced in a laboratory and have no nutritional value. They do not affect blood sugar levels. | Aspartame, Sucralose, Saccharin. |
Most commonly used artificial sweeteners
There are 6 main types approved by the US Food and Drug Administration (FDA).
- Acesulfame potassium: This can be used in both hot and cold foods. It is also used in baked goods.
- Advantame: About 20,000 times sweeter than regular sugar. It is used to sweeten foods.
- Aspartame: (Also known by names like NutraSweet, Equal). It is about 200 times sweeter than sugar. The sweetness may be slightly reduced in hot foods. It is not recommended for people with a rare genetic condition called Phenylketonuria (PKU) .
- Neotame: Commonly used as a sugar substitute in bakery products.
- Saccharin: (Comes under names like Sweet'N Low). Good for both hot and cold foods. But if you are pregnant or breastfeeding , you should definitely ask your doctor before using this.
- Sucralose: (Better known as Splenda). Can be used in hot, cold, and baked goods. Common in processed foods. Some studies have shown that sucralose may slightly affect the body's sugar control process. So it's important to talk to your doctor about this as well.
Let's know exactly what the words on food labels mean!
When you buy something at the store, do you see words like "No Sugar," "Sugar-Free," and "Reduced Sugar" and think that they all mean the same thing? No, they do. They have different meanings. Let's see what they mean.
| The word on the label | What does that really mean? |
|---|---|
| No sugar / Sugar-free | The food contains less than 0.5 grams of sugar per serving. |
| No added sugar | No added sugar or sugar-containing ingredients have been added during the manufacturing process or packaging (although the food may contain sugar naturally). |
| Reduced sugar | At least 25% less sugar than the regular product of the same type. |
| Dietetic | Referral to meal plans that help manage specific health conditions, such as diabetes. |
If in doubt, the best thing to do is to read the Nutrition Facts label on the back of the food package. It will clearly state the amount of 'Sugars' and 'Sugar Alcohols' under the 'Carbohydrates' section. You can also look at the ingredients list to find the name of the artificial sweetener used.
Some questions you may have
Question: Which is worse, sugar or artificial sweeteners?
In fact, too much of anything is not good . Eating too much sugar can lead to weight gain, high blood sugar levels, and an increased risk of type 2 diabetes. All of these are bad for your heart.
Similarly, there are theories that excessive use of artificial sweeteners can cause the same health problems. Because, like sugar, these artificial sweeteners can be addictive. The more we eat them, the more we crave them. Then we may be tempted to eat more, thinking, "There are no calories." The best option is to eat things like fruits that have natural sweetness, which are rich in fiber and nutrients.
Question: Why was Stevia banned?
Stevia is a plant native to South America. It was banned in 1991 due to studies linking it to cancer risk. However, after further research, it was re-recognized as "generally recognized as safe" (GRAS) as a food additive in 2008. It is now widely used in foods and beverages.
Take-Home Message
- If you have diabetes, artificial sweeteners can help control your cravings for sweets. They don't raise blood sugar levels.
- These should be used only in moderation . It is not advisable to use them excessively, thinking that they are "calorie-free."
- Before using any artificial sweetener, be sure to talk to your doctor to find out the type and amount that is right for you.
- The best way to control diabetes is to eat a balanced diet (fruits, vegetables, whole grains, lean proteins). Sweeteners are just an aid to that.
- When buying something from the store, read the label and be aware of what it contains.
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