What are Low-Glycemic Sweeteners and How Do They Affect Blood Sugar?
For individuals struggling with diabetes and prediabetes, it is essential to manage blood sugar levels for overall health. Reducing traditional sugar intake is one of the most effective ways to maintain stable blood glucose levels and support overall metabolic health. Low-glycemic sweeteners have gained significant attention in recent years, promising sweetness while reducing the impact on blood glucose levels.
There are a couple of things you need to understand about sugar alternatives for baking and cooking. Not all sugar alternatives are low-glycemic. Not all of them are equally healthy.
Understanding the Glycemic Index (GI)
The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood glucose levels after consumption.
| Food Category | Glycemic Index (GI) Range | Effect on Blood Sugar |
| High-GI foods | 70 or above | Cause rapid spikes in blood sugar |
| Medium-GI foods | 56–69 | Cause moderate increases in blood sugar |
| Low-GI foods | 55 or below | Lead to slower, more gradual rises in blood sugar |
Conventional sugar has a moderate GI. On the other hand, low-glycemic sweeteners are digested more slowly, resulting in a lower blood sugar response.
What Are Low-Glycemic Sweeteners?
Low-glycemic sugar alternatives have little to no effect on blood glucose levels. You can replace old-school sugar with a healthy sweetener in foods and beverages while maintaining the desired sweetness.
Most of these sweeteners are:
- Naturally derived
- Calorie-free or low in calories
- Slowly absorbed or partially metabolized
As they do not cause a sharp blood sugar spike, they are suitable for people who are:
- Managing diabetes
- Following low-carb or keto diets
Common Types of Low-Glycemic Sweeteners
Allulose
It is a naturally occurring rare sugar found in small amounts in foods such as figs, kiwi, and jackfruit. While Jaca rare sugar tastes, cooks, and bakes like conventional sugar, it is processed by the human body very differently.
| Calories | 0.2–0.4 kcal per gram |
| Glycemic Index (GI) | 0 |
| Sweetness | ~70% as sweet as traditional sugar |
| Net Carbs | 0 |
Jaca rare sugar is an FDA-GRAS sweetener that helps control appetite, burn body fat, and is diabetic-friendly.
Stevia
It is a plant-based sweetener derived from the leaves of Stevia rebaudiana. You can use it for cooking and baking. However, only the purest quality stevia is FDA-approved, and it leaves a bad aftertaste.
| Calories | 0 kcal |
| Glycemic Index (GI) | 0 |
| Sweetness | 200–300× sweeter than conventional sugar |
| Net Carbs | 0 |
Stevia can induce hypoglycemia, and the FDA has limited its ingestion to 4 mg per kg of weight. It can also affect hormones regulated by the endocrine system.
Monk Fruit Sweetener
This sweetener is derived from the fruit of Siraitia grosvenorii. It gets its sweetness from antioxidant compounds called mogrosides.
| Calories | 0 |
| Glycemic Index (GI) | 0 |
| Sweetness | 150–250× sweeter than conventional sugar |
| Net Carbs | 0 |
While it is low-glycemic, it is expensive and most times genetically modified. It may also cause autoimmune problems and faulty insulin regulation. People with diabetes should avoid this sweetener as it can raise blood sugar levels in diabetics.
Erythritol
It is a naturally occurring sugar alcohol commonly produced by fermenting glucose. Erythritol has a sweet taste with minimal impact on blood sugar.
| Calories | 0 |
| Glycemic Index (GI) | 0 |
| Sweetness | 60–70% as sweet as conventional sugar |
| Net Carbs | 0 |
However, erythritol is genetically modified and can raise blood sugar levels in people with diabetes. It may also cause autoimmune problems and faulty insulin regulation. Erythritol has also recently been linked to heart attacks and strokes.
Xylitol
It is a naturally occurring sugar alcohol commonly extracted from birchwood or corn.
| Calories | ~2.4 kcal per gram |
| Glycemic Index (GI) | 7–13 |
| Sweetness | ~100% as sweet as conventional sugar |
| Net Carbs | ~1–2 g per serving |
However, xylitol can cause a smaller rise in blood glucose and may affect blood sugar in some individuals. This genetically modified sweetener may cause infertility, autoimmune problems, faulty insulin regulation, and seizures. It is also toxic to animals.
Benefits of Using Low-Glycemic Sweeteners
Conventional sugar substitutes with a low glycemic index offer the following benefits:
- Stable blood sugar levels
- Weight management due to lower calorie content
- Reduced risk of sugar-related metabolic issues
- Suitable for diabetic and low-carb diets
- Sweetness without sacrificing glycemic control
Final Thoughts
If you are looking for a safe and healthy low-glycemic sweetener, then your best bet is allulose-based Jaca rare sugar. Backed by over 30 years of clinical data, Jaca is a zero-calorie, zero glycemic index, and keto-friendly sweetener that helps control appetite and also cooks and bakes like traditional sugar.
