What kind of syrup should a diabetic use?

January 8, 2026 •

4 min read

According to the CDC, over 38 million Americans have diabetes, a condition that requires careful monitoring of carbohydrate and sugar intake. Navigating the grocery aisle for a sweet topping can be challenging, but understanding what kind of syrup a diabetic should use is key for managing blood sugar levels effectively.

Quick Summary

Diabetics can find several syrup alternatives with minimal blood sugar impact, including those sweetened with stevia, monk fruit, or erythritol. Natural options like yacon syrup and cautious use of pure maple syrup may also be considered with proper monitoring and portion control.

Key Points

Sugar-Free is Safest: Syrups sweetened with stevia, monk fruit, or allulose have minimal to no impact on blood glucose levels.
Sugar Alcohols Need Caution: Erythritol and xylitol are low-calorie but may cause digestive issues and have potential long-term cardiovascular risks.
Natural Isn't Always Better: Pure maple syrup contains carbs and must be portion-controlled; agave is high in fructose and generally not recommended.
Homemade Offers Control: Making your own syrup with water and a preferred non-nutritive sweetener allows you to manage all ingredients and avoid additives.
Monitor Your Personal Response: Individual reactions to sweeteners vary, so it's vital to monitor your blood sugar to determine what works best for you.
Read Labels Carefully: Be wary of 'sugar-free' claims and check the nutrition facts for total carbohydrates and specific sweeteners used.

Navigating Your Sweet Options for Diabetes

Managing diabetes involves making careful dietary choices, especially when it comes to sweet treats. Standard syrups are typically packed with refined sugars that can cause dangerous spikes in blood glucose. Fortunately, a growing number of diabetic-friendly syrup options are available, from sugar-free commercial products to natural, plant-based alternatives. Your best choice depends on factors like your taste preference, how your body responds, and any other health considerations.

Sugar-Free Syrups: Minimal Glycemic Impact

Many commercial brands offer delicious syrup alternatives specifically formulated for a diabetic diet. These syrups are often sweetened with non-nutritive sweeteners that provide sweetness without the calories or carbohydrates of traditional sugar. These are some of the most common options:

Stevia: Derived from the Stevia rebaudiana plant, stevia extract contains no calories and has no impact on blood glucose levels. It is significantly sweeter than sugar, so only a small amount is needed. Stevia can sometimes have a distinct aftertaste that some people find bitter, so personal preference is a major factor.
Monk Fruit: Extracted from a dried melon, monk fruit sweetener is zero-calorie and zero-carb. It does not affect blood glucose levels and is generally well-regarded for its clean taste without the aftertaste associated with some other alternatives.
Erythritol: A sugar alcohol that occurs naturally in some fruits, erythritol is also manufactured for use as a sweetener. It has a very low glycemic index (GI) of zero to one and has minimal impact on blood sugar. However, like other sugar alcohols, it can cause gastrointestinal distress in large quantities. Recent studies have also raised questions about a potential link between high erythritol levels and increased cardiovascular risk, particularly for those with pre-existing conditions.
Allulose: This is a rare sugar that is absorbed but not metabolized by the body, so it has no glycemic impact. It tastes similar to sugar and is known for its excellent performance in recipes without crystallizing.

The Importance of Reading Labels

When purchasing commercial sugar-free syrups, it is crucial to read the ingredients list carefully. Some products may contain a blend of different sweeteners, some with minor impacts on blood sugar. Always check the total carbohydrates and sugar alcohols on the nutrition label to understand how the product might affect you.

Using Natural Syrups with Caution

While the goal is to avoid added sugars, some natural syrups can be used in moderation as part of a balanced diet, provided you monitor your blood sugar response carefully. It's essential to understand that even natural options contain sugar and carbohydrates.

Pure Maple Syrup: Pure maple syrup has a lower glycemic index (55) than refined table sugar (65). It also contains some nutrients and antioxidants. However, it is still a form of concentrated sugar and should be consumed in small, controlled portions. Maple-flavored syrups are not the same and often contain high-fructose corn syrup.
Yacon Syrup: Extracted from the yacon plant, this syrup is rich in fructooligosaccharides (FOS), a type of prebiotic fiber. It has a low GI and helps support balanced blood sugar, but due to its fiber content, excessive consumption can lead to digestive issues.
Agave Nectar: Often incorrectly promoted as diabetic-friendly, agave is high in fructose, which can cause liver strain and affect blood glucose control long-term. Its calorie count is also higher than table sugar. Most health professionals advise avoiding agave nectar if you have diabetes.

Comparison of Diabetic-Friendly Sweeteners


Sweetener	Impact on Blood Sugar	Calories	Aftertaste	Best For	Considerations
Stevia	Minimal	Zero	Can be bitter	Sweetening beverages	Check for fillers in blends.
Monk Fruit	Minimal	Zero	Clean, sugar-like	Baking and general use	Often used in blends; check other ingredients.
Erythritol	Minimal	Low	Cooling sensation	Low-carb baking	GI issues possible with large amounts; heart health concerns exist.
Pure Maple Syrup	Moderate	Moderate	Classic maple flavor	Occasional, small portions	Must count carbohydrates; still raises blood sugar.
Yacon Syrup	Low	Moderate	Caramel-like	Added fiber, baked goods	High fiber may cause digestive upset if overconsumed.

Crafting Your Own Diabetic-Friendly Syrup

Making your own syrup at home is a great way to control ingredients and avoid unnecessary additives. A simple syrup can be made by combining a sugar-free sweetener with water and bringing it to a simmer. For flavor, you can add extracts like vanilla or maple or even simmer fresh fruit and strain it for a delicious, low-sugar fruit syrup.

How to Choose What's Right for You

The best choice is a highly personal one. Here's how to decide:

Monitor Your Response: Not all sweeteners affect everyone the same way. Use a continuous glucose monitor (CGM) or check your blood sugar after trying a new syrup to see how your body reacts.
Consider Other Health Factors: If you have gastrointestinal sensitivities, you may want to limit sugar alcohols like erythritol. If you have cardiovascular risk factors, discuss newer research on sugar alcohols with your doctor.
Prioritize Taste and Usage: For baking, allulose or a monk fruit blend may work best, while liquid stevia is excellent for beverages. For occasional use, a controlled portion of pure maple syrup might be a treat you can safely enjoy.

Conclusion

In conclusion, people with diabetes have several excellent options for satisfying a sweet tooth with syrup. Sugar-free varieties using non-nutritive sweeteners like stevia, monk fruit, and allulose are the most straightforward choice for avoiding blood sugar spikes. However, sugar alcohols like erythritol should be consumed cautiously due to potential side effects and recent research. Natural options like pure maple syrup and yacon syrup must be used in moderation and with careful glucose monitoring due to their carbohydrate content. The ultimate decision depends on individual health needs, so consulting a healthcare professional is always recommended before making significant dietary changes. For further information on managing your diet with diabetes, resources from the American Diabetes Association are available.

Frequently Asked Questions

Yes, but only in strict moderation. Pure maple syrup has a lower glycemic index than table sugar, but it is still a concentrated source of carbohydrates that will raise blood sugar levels. Portions must be carefully controlled, and glucose should be monitored.

Sugar alcohols have a lower impact on blood sugar than refined sugar and are generally considered safe in moderation. However, they can cause digestive upset in larger quantities. Newer research also suggests potential cardiovascular risks, especially for those with heart conditions, so caution is advised.

No, agave nectar is generally not recommended for diabetics. Although it has a low glycemic index, it is very high in fructose, which can negatively impact liver health and long-term insulin sensitivity. It also has more calories than table sugar.

Stevia and monk fruit are both excellent natural, no-calorie alternatives that do not affect blood sugar. Stevia is plant-derived, while monk fruit comes from a melon. Monk fruit is often praised for its clean, sugar-like taste.

You can make a simple sugar-free syrup by combining water with a non-glycemic sweetener like erythritol, allulose, or monk fruit. Adding extracts like maple or vanilla can mimic the flavor of traditional syrups.

While sugar alcohols have a smaller effect than sugar, they still contain some carbohydrates and calories. The American Diabetes Association suggests counting half the grams of sugar alcohol towards your total carbohydrate intake if a product contains more than 5 grams of sugar alcohol.

The cooling sensation is most often associated with sugar alcohols, particularly erythritol. This occurs because the compound absorbs heat as it dissolves in your mouth.

Yacon syrup is a natural sweetener from the yacon plant, rich in prebiotic fiber that helps balance glucose levels. It has a low GI and is generally suitable for diabetics, but excessive intake can cause digestive upset due to the fiber.