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BLOOD SUGAR GUIDE

Best Zero-Calorie Sweeteners That Do Not Raise Blood Sugar

Want sweetness without the sugar spike? Here are common low- and no-calorie options to know about.

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Can Zero-Calorie Sweeteners Raise Blood Sugar?

Many non-nutritive sweeteners generally have little or no direct effect on blood glucose.

But the complete product matters. A “sugar-free” food can still contain carbohydrates from other ingredients.

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1. Stevia

Steviol glycosides are high-intensity sweeteners derived from the stevia plant and can provide sweetness with very few or no calories.

Look at the ingredient list because some stevia products contain other ingredients or added carbohydrates.

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2. Monk Fruit

Monk fruit sweeteners use compounds from the fruit to provide intense sweetness without the calories of table sugar.

Check the label. Some monk-fruit products are blended with other sweeteners or bulking ingredients.

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3. Sucralose

Sucralose is a high-intensity sweetener used in many sugar-free foods and beverages.

FDA recognizes approved uses of sucralose, and it generally does not raise blood glucose like regular sugar.

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4. Saccharin

Saccharin is another high-intensity sweetener that provides sweetness with very few or no calories.

It is commonly found in tabletop sweeteners and some sugar-free products.

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5. Acesulfame Potassium

Also called Ace-K, this high-intensity sweetener is used in many reduced-sugar and sugar-free foods and beverages.

It is sometimes combined with other sweeteners to create a more sugar-like taste.

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6. Aspartame

Aspartame is a low-calorie high-intensity sweetener used in many diet beverages and tabletop products.

People with phenylketonuria (PKU) need to avoid or restrict aspartame because it contains phenylalanine.

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Watch the Whole Product

🏷️ Read the Nutrition Facts label.

🔢 Check total carbohydrate.

🍬 Look for added sugars.

🧾 Check the ingredient list.

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“Sugar-Free” Doesn't Always Mean Carb-Free

A product can contain no sugar while still containing carbohydrates from flour, starches, milk or other ingredients.

Don't judge a food only by the words “sugar-free” or “zero sugar.”

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What About Sugar Alcohols?

Erythritol, xylitol, sorbitol and other sugar alcohols are different from high-intensity sweeteners.

They can have different calorie and carbohydrate effects, and some may cause digestive discomfort when consumed in larger amounts.

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You Don't Need Sweetness in Every Drink

Water, sparkling water and unsweetened tea are naturally sugar-free choices.

Reducing your overall preference for very sweet foods can also make it easier to enjoy less-sweet foods.

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A Simple Choice Guide

🟢 Plant-based option: stevia or monk fruit.

🟢 Heat-stable option: sucralose can be used in cooking and baking.

🟡 Check carefully: blended products may contain other ingredients.

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READ THE FULL GUIDE

Want More Practical Blood Sugar Tips?

Discover more about zero-calorie sweeteners, labels and smarter ways to reduce added sugar.

READ THE FULL ARTICLE →

Educational information only. It does not replace individualized medical advice. If you have diabetes or another medical condition, discuss major dietary changes with your healthcare professional.