How different sweeteners affect blood sugar and what to consider when choosing them.
TYPE | COMMON EXAMPLES | BLOOD SUGAR EFFECT | WHAT TO KNOW |
Sugar & Added Sweeteners | Table sugar, brown sugar, honey, maple syrup, agave, coconut sugar, fruit juices | Raises blood sugar | All are forms of added sugar. Honey, maple syrup and agave may be "natural," but they still raise blood sugar. |
Natural Nonnutritive Sweeteners | Stevia, monk fruit | Little to no effect | Plant-derived, high-intensity sweeteners used in very small amounts. They generally do not raise blood sugar. |
Artificial Nonnutritive Sweeteners | Sucralose (Splenda),aspartame (Equal/NutraSweet),saccharin (Sweet'N Low), acesulfame potassium | Little to no effect | Synthetic high-intensity sweeteners that provide few or no calories in typical amounts and generally do not raise blood sugar. |
Sugar Alcohols & Allulose | Erythritol, xylitol, sorbitol, maltitol; allulose* | Varies, but generally less than sugar | Erythritol and allulose have minimal effect. Other sugar alcohols can raise blood sugar somewhat. Sugar alcohols may cause gas, bloating or diarrhea. |
What about naturally occurring sugar?
Sugar occurs naturally in nutritious foods, too. Fruit contains natural sugar along with fiber, vitamins and minerals. Milk and plain yogurt contain the naturally occurring sugar lactose along with protein and other nutrients.
The whole food matters. Fiber in whole fruit slows digestion, while protein in dairy can help slow the rise in blood sugar. As a result, these foods generally have a more gradual effect on blood sugar than foods and beverages high in added sugars.
Added sugars provide sweetness without these same nutritional benefits and are easy to consume in larger amounts. That's why RENEW focuses on limiting added sugar, rather than avoiding nutritious foods simply because they contain naturally occurring sugar.
So, which should I choose?
You don't need to eliminate sweetness. Keep added sugars limited. When you want sweetness without the same blood-sugar effect, natural or artificial nonnutritive sweeteners, erythritol, or allulose can be useful options. Other sugar alcohols generally have less effect than regular sugar, but the amount varies by type.
Sources
American Diabetes Association. Standards of Care in Diabetes—2026: Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes. Diabetes Care. 2026;49(Suppl 1). The ADA emphasizes whole fruits, high-fiber carbohydrate sources and other nutrient-dense foods while minimizing foods and beverages high in added sugars. Diabetes JournalsÂ
U.S. Food & Drug Administration. Added Sugars on the Nutrition Facts Label. FDA distinguishes naturally occurring sugars in foods such as fruit and milk from sugars added during processing or used as sweeteners. U.S. Food and Drug AdministrationÂ
U.S. Food & Drug Administration. How Sweet It Is: All About Sweeteners. Covers high-intensity sweeteners, sugar alcohols and sugars such as allulose that are metabolized differently from traditional sugars. U.S. Food and Drug Administration
Sugar, artificial sweetener, sugar substitutes - which choice is right for you?