Sugar and Sweeteners: What to Know If You Have Type 2 Diabetes

Author

Stanley Zimmerman
July 08, 2025

Sugar plays a big part in most people’s diets. But for someone with type 2 diabetes, understanding sugar and its substitutes can make a noticeable difference in how well blood glucose levels stay in check.

Let’s look at the different types of sugar, the effects they can have, and better options if you want to cut down or quit added sugars altogether.

Natural and Added Sugars: What's the Difference?

  • Natural Sugars: Found in whole fruits (fructose) and dairy (lactose). These come with fiber, vitamins, and minerals that help the body absorb them more slowly.

  • Added Sugars: Found in sodas, candy, pastries, and many processed foods. They spike blood glucose quickly and add extra calories without any real nutrition.

Common names for added sugar:

  • Cane sugar

  • Corn syrup

  • Brown sugar

  • High-fructose corn syrup

  • Evaporated cane juice

  • Dextrose

  • Maltose

  • Glucose

How Sugar Affects Type 2 Diabetes

Sugar can raise blood glucose levels quickly. When consumed regularly in large amounts, it contributes to:

  • Insulin resistance

  • Weight gain

  • Higher triglycerides

  • Poor appetite control

  • More cravings

For someone who is already dealing with type 2 diabetes, added sugars may make it harder to manage the condition and increase the risk of diabetes related complications like heart disease and kidney issues.

1. Stevia

  • Plant-based, zero-calorie sweetener.

  • Doesn’t raise blood sugar.

  • Often found in powdered or liquid form.

  • Has a slightly bitter or licorice-like aftertaste for some people.

2. Monk Fruit Extract

  • Comes from a small fruit native to Asia.

  • Naturally sweet with no effect on blood glucose.

  • Often mixed with erythritol in store-bought products.

3. Erythritol

  • Sugar alcohol with low calories.

  • Absorbed by the body but mostly excreted unchanged.

  • Can cause digestive upset in some people when consumed in larger amounts.

4. Xylitol

  • Another sugar alcohol with a sweet taste.

  • Raises blood sugar slightly but less than table sugar.

  • May cause bloating or gas.

5. Allulose

  • Found naturally in very small amounts in certain fruits.

  • Tastes like sugar but has minimal impact on blood glucose.

  • Considered safe and well-tolerated in small doses.

6. Aspartame

  • Artificial sweetener found in many diet sodas and sugar-free products.

  • Doesn’t raise blood glucose but can trigger sensitivity in some people.

7. Sucralose

  • Often used in baking (e.g., Splenda).

  • Doesn’t affect blood sugar on its own but may have a different effect when heated or combined with carbs.

Best Options for Type 2 Diabetes

If you’re looking for sweeteners that won’t disrupt blood sugar balance, these are commonly chosen:

  • Stevia and monk fruit are both plant-based and calorie-free.

  • Erythritol and allulose provide sweetness with little impact.

  • Limit use of artificial sweeteners if you find they increase cravings or digestive problems.

Tips for Reducing Sugar Intake

  1. Read Labels
    Sugar hides under many names. Look for grams of “added sugars” on the nutrition facts panel.

  2. Avoid Sugary Drinks
    Soda, sweetened tea, flavored coffee creamers, and even fruit juices can add up fast.

  3. Eat More Whole Foods
    Whole fruits, veggies, beans, and whole grains have natural fiber that will slow down your bodies sugar absorption.

  4. Add Spices for Flavor
    Cinnamon, nutmeg, vanilla, and ginger can add natural sweetness without sugar.

  5. Don’t Rely on Diet Products
    Just because something is labeled “sugar-free” doesn’t mean it’s good for your health. Some are packed with additives or low in nutrients. Always read the labels.

Final Thoughts

Reducing sugar doesn’t mean giving up flavor or sweetness. With more natural and low-impact alternatives now available, managing your intake is easier than ever—especially if you’re living with type 2 diabetes. Experiment to find what works for your taste and body, and keep a close eye on labels to avoid hidden sugars in everyday foods.

Disclaimer: This content is for educational purposes only and not intended as medical or nutritional advice. Individual results may vary. Always consult a healthcare professional before making dietary changes, especially if you have health conditions or take medications.

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