What Sweetener Doesn't Spike Your Blood Sugar?

January 5, 2026 •

4 min read

According to the CDC, over 38 million Americans have diabetes, making it crucial for many to monitor their blood sugar [1.1]. Finding a sweetener that doesn't spike your blood sugar is a key part of managing this condition and maintaining a healthy diet.

Quick Summary

This article explores safe, non-glycemic sweeteners for managing blood sugar levels. Learn about popular natural and artificial options, their unique properties, and how they impact the body. Essential guidance for dietary choices without the blood sugar surge.

Key Points

Stevia and Monk Fruit: These natural, zero-calorie sweeteners have a glycemic index of zero and do not spike blood sugar, making them safe for diabetics.
Allulose: A rare sugar with a GI of about 1 and very low calories; it offers a clean taste and doesn't significantly impact blood glucose.
Sucralose and Aspartame: These artificial, non-nutritive sweeteners are calorie-free with a GI of zero but are not without considerations, such as aspartame's heat instability.
Sugar Alcohols: Compounds like erythritol and xylitol have a low glycemic impact but can cause digestive issues if consumed in excess. Erythritol has also been linked to potential cardiovascular risks.
Consider Blends: Many commercial sweetener products are blends. Always check the ingredients list to see if they are mixed with other sugars or bulking agents that could affect blood sugar.
Prioritize Whole Foods: Whenever possible, opt for naturally sweet whole foods like fresh fruit, which contain fiber and other nutrients that help slow sugar absorption.

The Search for Non-Glycemic Sweeteners

For individuals with diabetes, insulin resistance, or those simply aiming to control their weight, understanding how sweeteners affect blood sugar is essential. Not all sweeteners are created equal, and many popular brands have a minimal to zero impact on blood glucose, offering a sweet taste without the associated health risks of refined sugar. These options are known as non-nutritive sweeteners or non-glycemic sweeteners because they do not raise blood glucose levels significantly. Some are derived naturally from plants, while others are artificial creations. The key is that they provide sweetness without adding calories or carbohydrates that the body must process for energy.

Natural Non-Glycemic Sweeteners

Stevia: Sourced from the leaves of the Stevia rebaudiana plant, this natural sweetener contains compounds called steviol glycosides that are intensely sweet but not metabolized by the body. Stevia is calorie-free and has a glycemic index (GI) of zero, meaning it does not raise blood sugar. It is available in liquid, powdered, and granulated forms, but some people report a slight bitter aftertaste. Be mindful of products that mix stevia with other sweeteners, as they may contain bulking agents that can affect blood sugar.
Monk Fruit: Also known as lo han guo, this small, round fruit is native to Southeast Asia. The sweetness comes from antioxidants called mogrosides, which are extracted from the fruit. Monk fruit extract is calorie-free, carbohydrate-free, and has a GI of zero. It is heat-stable, making it suitable for baking, and does not have the same aftertaste issues as some other sweeteners. It is essential to check the ingredients list, as some monk fruit products are mixed with sugar alcohols like erythritol.
Allulose: A "rare sugar" found in small quantities in fruits like figs and raisins, allulose is a naturally occurring sweetener. It is around 70% as sweet as sugar but contains only about 10% of the calories. With a GI of 1, its effect on blood sugar is minimal. Some studies even suggest it may help lower blood sugar levels when consumed with a meal. It has a clean, sugar-like taste and works well in baking.

Artificial Non-Glycemic Sweeteners

Sucralose: Found in products like Splenda, sucralose is an artificial sweetener made from sugar molecules but modified so the body doesn't recognize or metabolize it as sugar. It is calorie-free and has a GI of zero. Sucralose is heat-stable and a popular choice for baking and hot beverages. While widely approved for use, some research has raised questions about its long-term effects on metabolic health.
Aspartame: Marketed under names like NutraSweet and Equal, aspartame is a popular synthetic sweetener that is calorie-free. With a GI of zero, it does not raise blood sugar levels. It is not heat-stable, so it is typically used in products that aren't cooked, such as diet sodas. Aspartame is generally considered safe but is not suitable for individuals with the rare genetic disorder phenylketonuria (PKU).

Sugar Alcohols

Sugar alcohols, or polyols, are carbohydrates that the body partially absorbs, leading to a smaller and slower rise in blood glucose than regular sugar.

Erythritol: Derived from cornstarch or wheat fermentation, erythritol has very few calories and does not spike blood sugar. It has a clean taste, much like sugar, and is often used as a bulking agent in other sweetener blends. However, some recent studies have linked high consumption of erythritol to an increased risk of heart attacks and strokes, particularly in those with existing risk factors.
Xylitol: Found in many sugar-free gums and mints, xylitol is a sugar alcohol with a sweetness comparable to sugar. It has fewer calories and a low GI, which helps prevent blood sugar spikes. However, excessive consumption can cause digestive issues like gas and diarrhea. It is also highly toxic to dogs and should be stored safely away from pets.

Comparison of Low-Glycemic Sweeteners


Sweetener	Type	Glycemic Index (GI)	Calories	Taste	Baking Stability	Considerations
Stevia	Natural	0	0	Can have a bitter aftertaste	Yes	Often blended; check labels
Monk Fruit	Natural	0	0	Clean, sugar-like	Yes	Often blended; check labels
Allulose	Natural	~1	Very low	Clean, sugar-like	Yes	Minimal blood sugar impact
Sucralose	Artificial	0	0	Clean, sugar-like	Yes	Some long-term health concerns
Aspartame	Artificial	0	0	Clean, sugar-like	No	Breaks down when heated; contains phenylalanine
Erythritol	Sugar Alcohol	0	Very low	Clean, sugar-like	Yes	Potential heart health concerns; check labels
Xylitol	Sugar Alcohol	~7	Low	Similar to sugar	Yes	Digestive issues in high amounts; toxic to pets

Making the Right Choice

Choosing the right sweetener depends on personal taste, intended use (baking vs. adding to drinks), and any specific health considerations. For those prioritizing natural ingredients and zero glycemic impact, stevia and monk fruit are excellent choices, provided you're okay with the potential aftertastes or find pure, unblended versions. Allulose is another great natural alternative, particularly for baking, due to its low glycemic impact and good flavor profile. For artificial options, sucralose and aspartame are widely used and have a GI of zero, but sucralose is more versatile for cooking. Sugar alcohols like erythritol and xylitol are effective low-glycemic options but should be consumed in moderation due to potential digestive side effects and, in the case of erythritol, recent health concerns. Ultimately, moderation is key for any sweetener, and whole, naturally sweet foods like fresh fruit should always be considered a top priority.

Conclusion

Many sweeteners offer an alternative to sugar that won't spike your blood sugar. Natural options like stevia, monk fruit, and allulose, as well as artificial sweeteners like sucralose and aspartame, all have a minimal to zero impact on blood glucose. The right choice depends on your preference for taste, natural versus artificial sources, and specific uses like baking. For those with diabetes or other health concerns, consulting a healthcare provider or a registered dietitian is always recommended to find the best fit for your dietary needs. By making informed choices, you can enjoy the sweetness you desire without compromising your health goals.

Frequently Asked Questions

For blood sugar control, stevia and monk fruit extract are often considered the best natural options. They are zero-calorie and have a glycemic index of zero, so they do not impact blood glucose levels.

Yes, diabetics can generally use artificial sweeteners like Splenda (sucralose) and Equal (aspartame). Both have a glycemic index of zero, meaning they do not affect blood sugar. However, sucralose is heat-stable and suitable for baking, while aspartame is not.

Sugar alcohols, like erythritol and xylitol, are partially absorbed and cause a smaller and slower rise in blood glucose compared to regular sugar. Erythritol has a GI of zero, while others, like xylitol, have a low GI.

No, honey should not be considered a good alternative for someone closely watching their blood sugar. While it is a natural sweetener with some nutrients, it still contains sugar and can raise blood glucose levels, just like table sugar.

Allulose is a rare, naturally occurring sugar found in small amounts in some fruits. It has very low calories and a minimal impact on blood sugar (GI of ~1), making it safe for people with diabetes. Some research even suggests it might help lower blood sugar after a meal.

It depends on the blend. Many products combine zero-calorie sweeteners like stevia or monk fruit with bulking agents like erythritol or dextrose. While the primary sweeteners don't affect blood sugar, some bulking agents might. Always check the ingredients list to be sure.

Yes. While they don't spike blood sugar, some non-glycemic sweeteners can affect the body differently. For instance, sugar alcohols can cause digestive issues, and some studies have raised concerns about the long-term effects of certain artificial sweeteners on the gut microbiome and metabolic health.