The Best Sweetener to Use in Baking for Diabetics

November 29, 2025 •

4 min read

A 2023 guideline from the World Health Organization recommends against using non-sugar sweeteners for long-term weight control, highlighting the importance of overall healthy eating patterns. However, many people still seek a palatable and safe alternative when considering what is the best sweetener to use in baking for diabetics.

Quick Summary

An array of sugar substitutes exists for diabetic baking, each with pros and cons regarding blood sugar impact, taste, and baking properties. Key options include erythritol, monk fruit, and stevia, which have minimal effects on glucose levels. Artificial sweeteners and sugar alcohols require careful selection and moderation, while whole fruit purees add natural fiber.

Key Points

For a Sugar-Like Result: A combination of erythritol and monk fruit is often best, as erythritol provides bulk and browning while monk fruit offers intense, clean sweetness.
Natural & Zero-Calorie: Stevia and monk fruit are plant-based options that have no impact on blood sugar, but require adjustments for lost volume and can have an aftertaste.
Best for Texture: Allulose performs very much like sugar in baking, including browning and caramelizing, with minimal impact on blood glucose.
Consider Digestion: While generally well-tolerated, some sugar alcohols like erythritol can cause digestive upset in large amounts, so start with small quantities.
Not for Yeast: Be aware that non-sugar sweeteners cannot activate yeast, making them unsuitable for traditional bread recipes.
Always Check Labels: Commercial sweetener blends often contain a mix of different ingredients, so check the label for potential hidden sugars or different composition.
Use Natural Add-Ins: Incorporating unsweetened applesauce or mashed bananas can naturally sweeten baked goods and add fiber, which helps regulate blood sugar.

Navigating the world of sugar alternatives can be complex, especially when baking for someone with diabetes. The ideal sweetener should not significantly impact blood glucose levels, offer a pleasant taste, and perform well in baked goods. This guide breaks down the best options, helping you make informed choices that satisfy your sweet cravings safely.

Natural Zero-Calorie Sweeteners

These options are derived from plants and provide sweetness without calories, making them ideal for blood sugar management.

Monk Fruit

Monk fruit, or luo han guo, is a small melon native to Southeast Asia. The sweetness comes from compounds called mogrosides, which are up to 250 times sweeter than sugar.

Flavor Profile: Offers a clean, sweet taste with no bitterness, though it is sometimes blended with other sweeteners like erythritol.
Baking Performance: It is heat-stable and works well in many baking applications. Due to its intense sweetness, only a small amount is needed, which means recipes may require adjustments for bulk.
Health Impact: Has no effect on blood glucose or insulin levels and contains antioxidants. The FDA has deemed it "generally recognized as safe" (GRAS).

Stevia

Extracted from the leaves of the Stevia rebaudiana plant, stevia is a popular natural, calorie-free sweetener. Highly purified stevia extracts have GRAS status from the FDA.

Flavor Profile: Extremely potent, up to 400 times sweeter than sugar, but some people notice a licorice-like or bitter aftertaste.
Baking Performance: It is heat-stable and can be used in baking. However, the lack of bulk and volume compared to sugar can affect the texture of baked goods. Many commercial baking blends contain bulking agents to counter this.
Health Impact: Like monk fruit, pure stevia has a glycemic index of zero and doesn't impact blood sugar. Some studies suggest it may even have anti-diabetic properties.

Sugar Alcohols

These are a category of carbohydrates that are poorly digested by the body, leading to fewer calories and a smaller impact on blood sugar. Erythritol is a common and popular choice.

Erythritol

Erythritol is a sugar alcohol found naturally in some fruits. It is commercially produced by fermenting glucose.

Flavor Profile: Tastes very similar to sugar, but is only about 70% as sweet. Some may experience a cooling sensation in the mouth.
Baking Performance: It measures, browns, and bakes similarly to sugar, adding bulk and texture. It is important to note that it cannot be used to activate yeast.
Health Impact: Has a zero glycemic index and does not raise blood sugar. Some individuals may experience digestive issues like bloating or gas in large amounts, but erythritol is generally better tolerated than other sugar alcohols. There has been recent research linking erythritol to cardiovascular event risk, but more long-term studies are needed.

Other Sweetening Options

Allulose

A rare sugar found naturally in figs and raisins, allulose is around 70% as sweet as sugar but contains a fraction of the calories. It has minimal effect on blood glucose and performs similarly to sugar in baking, browning, and caramelizing effectively.

Fruit Purees

For natural sweetness and added fiber, ingredients like mashed bananas, unsweetened applesauce, or date paste can work. Since these still contain natural sugars and add moisture, they require recipe adjustments but offer a nutritional boost.

Comparison of Diabetic-Friendly Sweeteners


Feature	Monk Fruit	Stevia	Erythritol	Allulose
Glycemic Index (GI)	0	0	0	Near 0
Calories	Zero	Zero	Very low (~0.2 kcal/g)	Very low (~0.2 kcal/g)
Sweetness vs. Sugar	150–250x sweeter	200–400x sweeter	~70% as sweet	~70% as sweet
Baking Performance	Heat-stable, but needs bulk	Heat-stable, but needs bulk	Good bulk, browns well	Excellent, browns like sugar
Aftertaste	Clean, sweet taste	Can have bitter or licorice aftertaste	Possible cooling sensation	Tastes like sugar
Texture	Granulated or liquid	Granulated or liquid	Crystalline, like sugar	Crystalline, like sugar
Digestive Effects	Generally safe	Generally safe	Tolerated well, can cause gas in excess	Can cause stomach upset in large amounts

Choosing and Baking with Alternatives

When baking, remember that sugar provides more than just sweetness—it adds bulk, moisture, browning, and structure. Most substitutes cannot replicate these functions perfectly on their own. For example, when using stevia or monk fruit, you may need to add ingredients like unsweetened applesauce, yogurt, or extra almond flour to replace the lost volume. Combining different sweeteners can also provide the best results, balancing sweetness and texture. If using erythritol, reducing the oven temperature slightly can prevent over-browning. For recipes with yeast, be aware that most non-sugar sweeteners, including erythritol and xylitol, will not activate the yeast, so they are not suitable for bread-making unless combined with a small amount of regular sugar.

Conclusion: The Best Sweetener to Use in Baking for Diabetics

Ultimately, there is no single "best" sweetener for all diabetic baking, as the ideal choice depends on the recipe and personal preference. However, a blend of erythritol and monk fruit often offers the most balanced solution. Erythritol provides the bulk, texture, and browning properties similar to sugar, while a small amount of monk fruit can amplify the sweetness without a bitter aftertaste. This combination allows bakers to achieve a result most similar to traditional baked goods without impacting blood glucose levels. For those prioritizing natural ingredients, pure stevia or fruit purees are excellent choices, though they require more significant recipe modifications. As always, moderation is key, and it's best to consult a healthcare professional or registered dietitian for personalized advice. You can find more comprehensive health and baking tips at Everyday Health.

Note: Research on sweeteners is ongoing, and it's important to stay informed. A 2023 study found a possible link between erythritol consumption and cardiovascular events, though more research is needed.

Optional Outbound Link

Everyday Health - 10 Healthy Baking Tips for People With Diabetes

Frequently Asked Questions

For most people with diabetes, monk fruit and pure stevia are considered very safe options with no impact on blood glucose. Erythritol is also widely used and safe in moderation, though recent research has raised some questions about its long-term health effects that require further study.

Yes, sucralose (Splenda) is heat-stable and can be used in baking for diabetics. It is an artificial sweetener that generally has a minimal effect on blood sugar levels. However, some studies have shown varying effects on blood sugar regulation. It is always best to monitor your body's response and use in moderation.

Sugar contributes to the bulk, moisture, and structure of baked goods, functions that most high-intensity sweeteners like stevia and monk fruit do not perform. This can result in a denser or flatter texture. Allulose and erythritol mimic sugar's physical properties more closely.

While natural, both honey and maple syrup are still forms of sugar and will affect blood glucose. They have a lower glycemic index than refined sugar but should be used sparingly and counted as carbohydrates in a diabetic meal plan.

Allulose is often considered one of the best 1:1 sugar substitutes for diabetics because it measures and performs similarly to sugar, including browning and adding bulk. Granular monk fruit and erythritol blends are also commonly marketed as 1:1 replacements.

Sugar alcohols have a lower glycemic impact than regular sugar because they are poorly absorbed by the body. However, excessive consumption can cause digestive side effects like gas and bloating. Always check the nutrition label for the total carbohydrate count, as sugar alcohols are not calorie-free.

The main disadvantages of baking with stevia are its very high potency, which requires recipe conversion, and its potential for a bitter aftertaste. Additionally, it lacks the bulk of sugar, which can affect the final texture and rise of baked goods.