Natural Sweeteners I Keep In My Kitchen

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Once I started paying closer attention to my blood sugar, I took a harder look at the natural sweeteners and sugar alternatives I was using.

Regular sugar sends my glucose up quickly. So I started trying alternatives that would let me keep some sweetness without watching my continuous glucose monitor (CGM) rise the same way.

None of these alternatives make the spike disappear completely. But compared with regular sugar, the spike tends to be lower, it does not last as long, or both. I explain more about what I watch for in my article about glucose spikes and weight loss.

I’ve landed on a handful of products that work for me:

  • Liquid stevia in my tea
  • A monk fruit and allulose blend for baking
  • A zero-sugar honey substitute in recipes and yogurt bowls
  • True Lemon drink mixes when I want something other than plain water

Everyone’s body responds a little differently. That is one reason having a CGM has been worth it for me. I can see what happens with my glucose instead of relying only on what is printed on the package.

Medical disclaimer: I’m sharing my personal experience for educational purposes. This isn’t medical advice. Talk with your healthcare provider about questions related to blood sugar, diabetes, or dietary changes.

Affiliate disclosure: As an Amazon Associate, I earn from qualifying purchases. This article contains affiliate links. If you make a purchase through one of these links, I may earn a commission at no additional cost to you.

Liquid stevia in my tea

My everyday tea sweetener is liquid stevia.

Stevia is much sweeter than sugar, so a few drops does it. Liquid works especially well in tea because it dissolves right in with no granules floating around.

It has treated my glucose numbers well. I may still see some movement depending on what else I am eating or drinking, but the rise is usually lower and shorter than when I sweeten my tea with sugar.

That said, just because a product has stevia printed across the front does not mean I am buying it. What is on the ingredient list matters more than what is on the front label.

Read the ingredient list, not just the front label

Sweetener labels can be sneaky.

I have picked up products with STEVIA in large letters on the front, turned them over, and found erythritol listed as the very first ingredient.

Stevia and monk fruit extracts are so intensely sweet that manufacturers usually combine them with other ingredients to make the product easier to pour, package, and measure. That is not automatically a dealbreaker, but I want to know what makes up most of the product.

Here is what I generally steer clear of:

  • Erythritol
  • Dextrose
  • Maltodextrin
  • Cane sugar
  • Corn syrup
  • Other sugar alcohols
  • Aspartame
  • Saccharin
  • Acesulfame potassium

Aspartame shows up in sweeteners such as NutraSweet and Equal. Sweet’N Low usually relies on saccharin. Those small packets often include dextrose or maltodextrin too.

The sugar alternatives I am comfortable with include:

  • Stevia
  • Monk fruit
  • Allulose

I am also fine with ingredients such as inulin and added soluble fiber.

My rule is simple: turn the package over and read the entire ingredient list. What is advertised on the front may only be a small part of what is actually inside.

Monk fruit with allulose for baking

For baking, I use a monk fruit and allulose sweetener.

I do not buy or use pure allulose on its own. I am comfortable with it as part of this blend because it works well in recipes and gives me the volume and texture I want from sugar.,

Pure monk fruit extract is intense, so only a small amount is needed. Blending it with allulose creates a granulated product that is easier to measure and bake with.

I am not using this because I think it wipes out the carbohydrates in a recipe or turns dessert into health food. I use it because it bakes well and gives me a better glucose response than regular sugar.

My glucose can still rise. The flour, fruit, chocolate, or anything else in the recipe still counts. What I usually see is a smaller rise, a shorter one, or both, compared with the same food made with regular sugar.

Why I steer clear of erythritol

Erythritol is a sugar alcohol found in many products labeled sugar-free, keto-friendly, stevia-sweetened, or monk-fruit-sweetened.

I do not use it.

A 2023 study found a link between higher blood erythritol levels and a greater risk of major cardiovascular events in groups that included many people who already had cardiovascular risk factors.

Follow-up laboratory work suggested erythritol might increase platelet reactivity and clot formation.

None of this proves that erythritol causes heart attacks or strokes on its own, and researchers could not determine exactly how much each person had consumed.

The science is still developing, but I have other options that work just as well for me. I would rather skip products in which erythritol is the first or main ingredient.

The zero-sugar honey substitute I use

When a recipe calls for honey, I use Wholesome Yum Zero Sugar Honey Substitute.

I also drizzle a little into a bowl of yogurt and fruit when I want extra sweetness.

It is not real honey. It is a honey-flavored substitute made with monk fruit, allulose, soluble tapioca fiber, water, and natural honey flavor.

It provides some of honey’s sweetness and texture without the same sugar load.

Swapping it for real honey does not mean my glucose stays flat. The rest of the recipe or meal still contains carbohydrates. The difference is that the spike tends to be lower, shorter, or both.

That matters especially with yogurt and fruit. The fruit still contains natural sugar, and the yogurt may have carbohydrates of its own. The honey substitute does not cancel those out, but it keeps me from adding even more sugar on top.

The drink mixes I use occasionally

I mostly drink water and tea. I do not drink diet soda.

But plain water can get repetitive, so sometimes I stir a True Lemon or True Lime drink mix into it.

Two options I keep on hand are:

These use stevia instead of the artificial sweeteners found in many diet sodas. Depending on the flavor, some may contain a small amount of actual sugar too, so I check the individual label.

I use them occasionally when I want more flavor than plain water provides.

They have treated my glucose well too. I may see a little movement, but it is usually lower and does not last as long as what I would expect from soda, sweet tea, lemonade, or another full-sugar drink.

What about honey, maple syrup, and coconut sugar?

I still use regular honey, maple syrup, or coconut sugar occasionally.

They are all forms of sugar, and they push my glucose up more than the stevia, monk fruit, and allulose products I normally use.

Fruit contains natural sugar too, but whole fruit also comes with water, fiber, vitamins, and other nutrients. That is different from adding honey, syrup, coconut sugar, or table sugar to a recipe.

“Natural” does not mean unlimited.

I try to use all forms of sugar in moderation and pay attention to the amount, what else is in the meal, and what appears on my CGM.

My CGM helps me see the full picture

Reading the label is step one. Watching my glucose is step two.

These swaps have helped keep my spikes lower and shorter, but the sweetener is only one part of the picture.

My glucose response also depends on:

  • Serving size
  • What else I am eating with it
  • Total carbohydrates in the meal or snack
  • Sleep
  • Stress
  • Activity
  • Time of day

A baked food made with monk fruit and allulose can still spike me because of the flour or other ingredients. Yogurt and fruit can still cause a rise even with a zero-sugar honey substitute mixed in.

The benefit is not that the spike disappears. It is that replacing the sugar tends to keep it from climbing as high or remaining elevated as long.

That is the kind of difference I would never know without seeing it on my CGM.

The bottom line

Here is what is actually in my kitchen based on how I eat and drink:

I read the entire ingredient list because what is advertised on the front may not be what is actually driving the product.

None of these guarantee a flat glucose line. But for me, they usually mean a lower spike, a shorter one, or both, compared with using regular sugar. My CGM lets me see that difference in the meals and portions I actually eat.

What sweetener do you use most often? Have you ever checked the ingredient list and been surprised by what was listed first? Share your experience in the comments.

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