Glycemic Index for Sweeteners

If you’re trying to limit blood sugar spikes but still want a little sweet in your life, this list will help guide you in knowing what you should stay away from and what might be safe for you.

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This is not an extensive list. However, these are commonly used ingredients. The higher the number, the bigger an impact that ingredient will have with spiking your blood sugar. The lower the number, the better the ingredient is for diabetics and those on the Keto diet.

Glycemic Index Sweeteners

This is me… wearing a CGM (Continuous Glucose Monitor). See this post to learn more.

High Glycemic Score Sweeteners

Avoid these options when trying to manage diabetes, improve insulin sensitivity, or manage a ketogenic diet.

Maltodextrin 110

Made from corn, rice, potato starch, or wheat. There is no benefit or need to consume Maltodextrin. Maltodextrin is damaging to blood sugar control. Maltodextrin is typically used as a filler or thickener to volume of packaged foods. It also helps to improve the shelf life of processed foods.

Dextrose/Glucose 100

Is a sugar that is derived from corn. It’s obviously high on the glycemic index and should be avoided in all circumstances. There is no need for consumption on a regular basis of Dextrose. Avoid.

Sucrose 65

AKA table sugar.

Maple Syrup 54

That flavor brings back good memories. It’s a great, natural sweetener but it’s not doing you any favors if consumed long term and regularly.

Honey 50

I love honey. A lot. I think it should be eaten seasonly. I believe it’s an amazing option for adding sweetness, naturally. However, it’s not ideal for those trying to reverse insulin resistance. It’s not ideal for those on a therapeutic ketogenic diet.

Coconut Palm Sugar 35

I like this option if specifically managing blood sugar isn’t your current focus.

Maltitol 35

Often used in cheap sugar-free candy, Maltitol is not a good option for those trying to control blood sugar. Not as big of an impact as standard sugar or Maltodextrin but… it should be avoided.

Fructose 25

Fructose is found naturally in fruit, some veggies, honey, and more. It’s used to make table sugar. Is Fructose terrible? No, it’s not really the villain some make it out to be. However, it’s not good for those trying to reverse metabolic disease or practice therapeutic ketosis. Too much Fructose may lead to problems. Fructose is believed to impair the composition of your blood lipids.

Low Glycemic Score Sweeteners

These low glycemic sweeteners are okay for most diabetics in relation to blood sugar. These options are okay for those on a Ketogenic Diet.

Xylitol 12

Xylitol is typically found in gum and candy is not typically used in low carb baking. Xylitol is a sugar alcohol. If too much is consumed, expect GI pain.

Erythritol 1

Erythritol is a sugar alcohol and is a great substitution for sugar (good like Allulose but offers a different baking experience). Eyrtithritol will not impact someone in Ketosis, and is a great option for diabetics who want sweet. Similar to Allulose, Erythritol may cause stomach discomfort if too much is consumed or if consumed with high amounts of fiber.

Stevia 0

I love Stevia. Some stevia’s have an aftertaste. However, Reb M doesn’t. It’s more expensive and it’s what we use in our zero calorie electrolyte blend. Stevia is a great option for anyone trying to manage blood sugar.

Aspartame 0

Will not raise blood sugar but is NOT a trusted option. Read more on this post about why you should avoid Aspartame.

Sucralose 0

Safe in cold applications. Read more about Sucralose here.

Allulose 0

Allulose never raises my blood sugar and is to believed to NOT raise blood sugar in the general public. It’s an amazing option for baking applications. Allulose retains moisture, tastes like sugar, and has ZERO aftertaste. However, too much will cause gut irritation.

Glycemic Index

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2 comments
  1. I have been on keto for almost 2 years ( last year I had gotten sick abs strayed away from keto, made me not feel so good but had to do what I needed to get better ) but I have always used monk fruit and I see you don’t have anything on that on. Can you advise your thought on using it.
    Thank you

    1. Sorry you had a bad go for awhile, that’s not cool. Hope all is better now! Monk Fruit is about as good as it gets as far as a (healthy alternative sweetener). However, it’s kinda nasty on its own (personal preference). Products like Lakanto (which I like and use) are labeled and sold as Monk Fruit Sweetener – which is misleading. The amount of Monk Fruit is VERY small in comparison to the Erythritol. Basically, the amount of Monk Fruit used in commercially produced products is very small (that’s why I didn’t list it). If you see it on the label of a product, I would be willing to bet the amount is VERY VERY small. Hope this helps!

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