Healthy Sweeteners That Won’t Spike Your Blood Sugar

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We all know sugar isn’t great for us - it’s linked to weight gain, brain fog, energy crashes, and inflammation. But did you know that blood sugar balance is also crucial for hormone health?

When your blood sugar is on a constant rollercoaster - spiking after meals and crashing soon after - it puts stress on your body, triggering cortisol (your stress hormone) to compensate. Over time, this can lead to insulin resistance, hormonal imbalances, and even worsened symptoms of perimenopause like mood swings, fatigue, and weight gain.

Why Blood Sugar Spikes Matter

When you eat refined sugar or high-glycemic sweeteners, your blood sugar rises quickly, leading to an insulin surge. This can contribute to:

• Energy crashes

• Increased cravings

• Weight gain

• Brain fog

• Irritability 

• Insulin resistance over time

That’s why finding alternatives that provide sweetness without the spike is so important.

Best Natural Sweeteners That Won’t Spike Blood Sugar

1. Stevia

• What it is: A natural sweetener extracted from the leaves of the Stevia plant.

• Why it’s great: Zero calories, zero glycemic impact, and can be up to 300 times sweeter than sugar.

• How to use it: Works well in coffee, tea, smoothies, and even baking (though it can have a slightly bitter aftertaste).

Go back to my previous article about Stevia here. 

2. Monk Fruit

• What it is: A small, green fruit from China, processed into a natural sweetener.

• Why it’s great: Contains antioxidants called mogrosides, which don’t raise blood sugar.

• How to use it: A great sugar substitute in drinks, desserts, and sauces. Look for pure monk fruit extract without additives like erythritol.

3. Allulose

• What it is: A naturally occurring sugar found in small amounts in figs, raisins, and maple syrup.

• Why it’s great: Only 10% of it is absorbed by the body, making it nearly calorie-free and blood sugar-friendly.

• How to use it: A perfect 1:1 sugar substitute in baking, with no aftertaste.

4. Erythritol

• What it is: A sugar alcohol found naturally in fruits like grapes and melons.

• Why it’s great: Almost zero calories, doesn’t spike blood sugar, and is easy to digest compared to other sugar alcohols.

• How to use it: Great for baking and beverages, but avoid excessive consumption as it may cause digestive issues.

There was some bad press in 2023 from a study linking erythritol to increased heart attack and stroke risk. I just want to throw in here that it has some important limitations:

1. First, it did not measure how much erythritol participants were actually consuming, which is a key issue since our bodies naturally produce erythritol. To test their hypothesis, researchers gave only eight participants a very high dose of 30 grams of erythritol in liquid form, which is far more than what most people would typically consume.

2. Additionally, erythritol has been well-studied, and 90-95% of it is excreted in urine within 24 hours, meaning it doesn’t linger in the body. The way it was administered in the study, as a liquid without fiber or other nutrients that would typically slow absorption, may have exaggerated its effects compared to how it’s consumed in real-life diets.

3. So, moderate consumption of erythritol, especially as part of a balanced diet, is unlikely to be a major health risk. If you’re using it occasionally to reduce sugar intake, it’s not something to worry about.

5. Yacon Syrup

• What it is: A syrup extracted from the yacon root, rich in prebiotic fiber.

• Why it’s great: It has a low glycemic index and feeds beneficial gut bacteria.

• How to use it: Best used in small amounts in yogurt, oatmeal, or tea (too much can cause bloating).

Natural Sweeteners that You Should Avoid 🚫

Even though they sound natural, these sweeteners can still spike blood sugar:

• Agave nectar (high in fructose, stresses out the liver)

• Coconut sugar (better than white sugar, but still high glycemic)

• Honey & maple syrup (contain beneficial compounds but still impact blood sugar)

• Dates (and all dried fruit for that matter) & date syrup (although natural still very high in sugar)

Final Thoughts

If you’re looking to satisfy your sweet cravings without the crash, natural alternatives like stevia, monk fruit, and allulose are great choices. But these remain sweeteners and just because they may not spike your blood sugar doesn’t mean they should be eaten in excess. Moderation is key!

Also, remember to always include Fat, Fiber & Protein in each snack and meal to help mitigate your blood sugar response. Check out my blood sugar friendly cookbook if you want more inspiration on the topic.