Healthy Sugar Substitutes for Diabetes

FRUCTOSE! YOU ARE FREAKING OUT MY LIVER by  @charissa_and_co_wellness


Charissa is an IIN nutritional coach, health and fitness influencer. Find plant-based, keto and low sugar recipes on her Instagram, website and in YoRipe app.

Sugar cravings are BASICALLY inevitable when your diet is loaded with a huge amount of both natural and artificial sweeteners. For the past few decades, companies have added more crappy sugar to products as a way to enhance more addictive flavours to the product, as we all know, the more you like, the more you will buy. 

However, it is becoming common knowledge that consuming large amounts of sugar is just not healthy and can lead to a total sugar overload. 

High sugar consumption causes havoc within the body and messes up the liver, high sugar in foods especially hidden sugars like high fructose corn syrup, increase the risk of many conditions including cardiovascular disease, type 2 diabetes, obesity, as well as cancer. Consider any of the foods listed above as great alternatives to sugary treats and consider nutritional aids when these foods are not enough to stop cravings.

For this reason, consuming foods that can help to stop your sugar cravings is a great option.

For starters, consider swapping out some of the sugary foods in your diet for simple options such as fresh veggies and high-protein snacks. A good plan in meal prep can help you cut on your sweet cravings too.

Also, consuming water throughout the day can help to keep you hydrated so that your hunger hormones are in proper balance.

If you like a bit more help in your journey to curb sugar cravings, consider using Sweet Defeat as a sure way to stop your cravings quickly.

Sweet vegetables soothe the internal organs of the body and energize the mind. And, because many of these vegetables are root vegetables, they are energetically grounding, which helps to balance out the “spaciness” people often feel after eating other kinds of sweet foods.

Adding in sweet vegetables helps to crowd out less healthy foods in the diet. 

If you are looking to cut sugar but still have sweets craving, here’s a list of healthy sugar substitutes for your everyday cooking and baking. (Low GI, and diabetic friendly)

5 natural and alcohol sugar substitutes by YoRipe

1. Yacon Syrup

Yacon Syrup is a natural sweetener from South America. It is made from the Yacon tuber which grows in Peru.

The Fructooligosaccharide (FOS) sugars in Yacon are not fully digested. The body treats them as soluble fiber and they pass into the gut where they provide beneficial bulk helping the movement through the intestine. In addition FOS promote the fermentation of beneficial bacteria in the gut. Consequently they provide only about one third the calories of sugar. Another great benefit is an almost zero glycemic index, making it suitable for diabetics.
(Source: http://www.sugar-and-sweetener-guide.com/yacon-syrup.html)

2. Monk Fruit Sweetener

Monk Fruit / Luo Han Guo
Monk Fruit / Luo Han Guo

Also known by the names Luo Han Guo fruit extract and Siraitia grosvenorii Swingle fruit extract, this nonnutritive sweetener comes from a plant native to southern China. The extract contains 0 calories per serving, and is 150 to 200 times sweeter than sugar! It is also suitable for diabetics as it will not raise blood sugar levels.

Charissa uses it a lot for her keto and low carb recipes. Find her delicious recipes in YoRipe.

3. Stevia


Steviol glycosides are sweeteners derived from the leaf of the stevia plant, which is native to Central and South America. This sweetener is calorie-free, and stevia is often used in foods and beverages. According to the 2019 Standards of Medical Care in Diabetes, published in January 2019 in Diabetes Care, nonnutritive sweeteners, including stevia, have little to no impact on blood sugar.

(See more on https://www.everydayhealth.com/type-2-diabetes/diet/sugar-substitutes-for-diabetes/)

4. Sucralose

Sucralose is excellent for people with type 2 diabetes. That’s because Splenda is 600 times sweeter than sugar, yet those little yellow packets have no effect on blood sugar.

In addition, Splenda passes through the body with minimal absorption. These attributes have helped it become the most commonly used artificial sweetener worldwide, according to an article published in October 2016 in Physiology & Behavior.

5. Erythritol (Best Sugar Alcohol)


Erythritol is also a sugar alcohol sweetener, but unlike the others just mentioned, it has less than 1 cal/g, and doesn’t have a big effect on blood sugar levels. Derived from Truvia and marketed under the brand-name Swerve, it measures cup-for-cup like sugar, and you can use it like table sugar, or in cooking and baking recipes that call for sugar. 

We can see it. You want to try to substitute you your daily carbohydrates too with something healthy? Read our article on substituting your daily carbs! You may also learn more about preventing diabetes. You can find recipes on the yoripe app without sugar and various other ingredients you wish to avoid. All you need to do is download our app!

Get low sugar, keto and diabetic frendly recipes in YoRipe. Avoid your allergies, dislikes and set up your diet for tailored recommendations in your pocket. Be it vegan breakfast ideas, vegetarian recipes or healthy recipes, we have it all.