Stevia and Diabetic Friendly Sweeteners: Are they really good for you?

With one in 20 Australians affected by the condition, type 1 or type 2 diabetes is a significant healthcare challenge. Type 2 diabetes affects around 1 million Australians, and an even greater number of Australians are at risk of developing diabetes later in life. As knowledge and awareness of diabetes and related conditions such as high blood pressure increases, the demand for healthier food alternatives is also growing.

Across cafes and restaurants in Australia, you’ll notice an increasing range of healthier alternatives including stevia sweeteners. Read on to learn more about stevia and healthy alternatives for people with diabetes or at risk of diabetes. 

But first, what is diabetes?

Type 2 diabetes is a leading chronic health condition affecting a growing number of Australians. When diagnosed with type 2 diabetes, the condition affects an individual’s ability to effectively balance insulin and glucose levels. Insulin is an essential hormone that converts glucose from the food we eat into energy. 

When there is too much glucose in the blood and insufficient levels of insulin, an individual can experience a range of short and long-term symptoms such as fatigue, headaches or feeling dizzy, blurred vision, mood swings and more. 

How important are diet and lifestyle?

Type 2 diabetes is caused by a combination of genetic, environmental and lifestyle factors, particularly those with high blood pressure. 

Certain lifestyle factors and diet choices can increase an individual’s risk of developing type 2 diabetes. Some risk factors include:

• Consuming a diet that is high in salt, sugar, saturated fats or cholesterol 
• Obesity and excessive weight gain 
• Lack of physical activity.

While there are no known cures for type 2 diabetes, making healthier choices, integrating exercise and adapting lifestyle habits can give individuals the best chance of effectively managing the condition and leading a fulfilling life. 

What is stevia? 

Stevia is a no-calorie alternative to sugar. Also known as ‘sweet leaf’ or ‘sugar leaf’, stevia sweeteners are naturally derived from the leaves of the stevia rebaudiana (Bertoni) plant, widely grown across Central America and South America.

Properties within the plant’s leaves, known as ‘steviol glycosides’ are responsible for their sweet taste and can be used as a no-calorie alternative to sugar. 

Did you know? Stevia sweeteners are 200-350 times sweeter than sugar. Only a small amount of stevia sweetener is required to create the same taste as sugar. 

While there are other low-calorie alternatives to sugar in the market, stevia sweeteners are no-calorie and have become a popular option for health-conscious people. 

Stevia and diabetes

There is no direct evidence linking sugar consumption to type 1 or type 2 diabetes. However, there are related factors that should not be overlooked. Consuming high amounts of sugar on a daily basis can increase an individual’s weight gain and blood glucose levels, which can increase an individual’s risk of developing health conditions such as diabetes. 

While there are no known cures for type 1 or type 2 diabetes, people living with diabetes or at risk of diabetes can manage the condition with lifestyle and diet changes and medication. Controlling blood sugar levels is vital for people managing diabetes or at risk of developing diabetes later in life. 

People living with diabetes or at risk of developing diabetes are permitted to consume small amounts of sugar in their diet. However, avoiding sugar additives and foods that are high in sugar will be beneficial to managing health in the long run. Limiting the consumption of sugars is the most effective way of managing blood sugar levels, but for those looking to enhance the sweetness of food or drinks, stevia sweeteners can be a healthier alternative. 

Stevia sweeteners can help manage and support certain changes to lifestyle and diet and provide a healthier alternative to sugar as it helps:

• Reduce calorie intake: Pure stevia extracts can provide a no-calorie alternative to sugar, and stevia sweeteners can help reduce the number of calories consumed by individuals. 
• Aid weight loss: Excessive weight can trigger a range of health complications for people with diabetes, affecting kidney and heart health. 
• Maintain blood glucose levels: Studies on pure stevia extract found that it had little to have little to no effect on blood glucose levels. When mixed with other artificial sweeteners such as sucrose or dextrose, stevia products can raise blood glucose levels so it should be consumed in moderation or after consulting labels.

Is stevia better for you than sugar?

Stevia – in its purest form – can be a healthier alternative to sugar and when used as a substitute for foods and drinks, stevia can help aid weight loss and weight management. 

When stevia sweeteners are combined with artificial sweeteners, however, stevia sweeteners may not be a healthier option. The varying extraction and processing methods of commercial stevia sweeteners can also affect the properties and benefits.

TIP: People with diabetes or at risk of diabetes should check the labels of stevia sweeteners to ensure it doesn’t contain other sweeteners that can cause blood glucose levels to skyrocket. 

There is ongoing research on the impacts of sugar substitutes on our bodies and blood sugar levels. In some instances, sugar alcohols and novel sweeteners like stevia can cause bloating, gas and diarrhea. However, the effect of this can vary for each individual.

Sugar substitutes and artificial sweeteners are great short-term alternatives for people with diabetes or people at risk of diabetes. When taken in small amounts, sugar substitutes can help manage weight levels and reduce calorie intake.

What is sugar and is it bad for you?

Sugar is a carbohydrate – it can be naturally occurring (lactose) or refined (sucrose). 

Fact: Carbohydrates are found in a variety of plants, food and beverages, and provide the body with required energy. 

Natural sugars are made up of glucose and fructose, bound together and found in plants such as sugar cane. Added or refined sugars include caloric sweeteners. 

The World Health Organisation recommends that no more than 5% of an adult’s daily calorie intake should consist of added sugars. This equates to around 30g a day, or approximately seven sugar cubes.

The Australian dietary guidelines do not specify how much sugar an adult can consume on a daily basis however it does recommend limiting our intake of added sugars.

A high intake of sugars is linked to the risk of health issues and diseases among adults and children including obesity, heart disease and dental decay.   

Consuming large amounts of sugar on a regular basis can also lead to energy slumps, as a high intake of sugar causes excessive spikes in energy levels. The following downward slump can lead people to feel irritable and tired and enhance cravings for more sugar. Sugary foods, snacks and fizzy drinks are also major contributors to tooth decay among children and adults.

Simple ways to reduce sugar intake

Sugar is a large part of our everyday life. On average, Australians consume about half a kilo of sugar each week. It may be surprising as most of the sugar we consume is smuggled into our diets through sweetened products.

Individuals may not consider themselves to have much of a sweet tooth, but you’ll be surprised at how everyday foods and drinks contain added sugars. A large number of store-bought foods and staple items in our everyday diet can contain a high portion of sugars so be sure to check the Label before consuming especially if you are living with diabetes or at risk of diabetes.

Sources of sugar in every day foods include: 

• Sodas and fizzy drinks 
• Cereals and muesli bars 
• Pasta sauces
• Pre-packaged foods
• Chips and lollies
• Pasta sauce 
• Flavoured yoghurt or milk 
• Juice and fruit drinks. 

Tip: Check the ingredients list for any added sugars (glucose, sucrose, fructose, lactose, maltose). Remember the higher up on the ingredient list means the more sugar the product contains.

Minimise the amount of sugar intake in your diet by: 

• Checking the label
• Avoid highly processed foods
• Buying whole foods
• Opt for flavoured yoghurt instead of plain yoghurt
• Cook with fresh ingredients more often
• Limit the amount of salad dressing and sauces
• Add less sugar to tea or coffee
• Reach for water instead of soft drinks 
• Consider sweetener alternatives

Tip: Reducing the amount of sugar we consume on a daily basis can have great benefits to our overall health and well-being, but the sugar found in fruit and dairy can be part of a healthy diet and should not be eliminated entirely.

Five sugar substitutes for people with type 2 diabetes

Opting for a sugar substitute Is a great way to control your carbohydrate intake and manage your blood glucose levels with a growing variety of sugar substitutes on the market here and some additional options, other than stevia, that can provide a healthier alternative for people with diabetes or people at risk of diabetes.

1. Sucralose (Splenda)

As one of the most commonly used artificial sweeteners and a popular choice for many, sucralose or Splenda is Around 600 times sweeter than sugar providing people with type 2 diabetes with a healthy alternative as this sweetener has little to no effect on blood sugar levels.

Tip: It is recommended that an adult consumes no more than an acceptable daily intake  of 5 milligrams or less of sucralose per kilogram of body weight per day. 

2. Saccharin (Sweet ‘N Low)

You might have spotted the pink packets of Sweet ‘N Low sweeteners. This brand of sweetener has been widely available to consumers since the 1970s. Sweet ‘N Low is a sugar substitute that is calorie-free and around 300 to 500 times sweeter than sugar. 

3. Acesulfame Potassium (Ace-K) 

Known as ‘Ace-K’, this sugar substitute is around 200 times sweeter than sugar and is most commonly found in soft drinks. 

Tip: It is recommended that an adult consume no more than an acceptable daily intake of 15 milligrams or less per kilogram of body weight per day. 

4. Sugar Alcohols (Xylitol, Sorbitol, Mannitol or Isomalt)

Sugar alcohols are also known as polyols and are sourced from natural fibres in fruits and vegetables. Sugar alcohols are commonly used in ‘sugar-free’ desserts, a popular alternative for their relatively low-calorie count. 

Fact: Some sugar alcohols are not completely absorbed in the gastrointestinal system and can pass into the large intestines causing gas and bloating and often indigestion. 

 5. Monk fruit 

Monk fruit is similar to stevia as both are naturally derived from plants. Also known as a novel sweetener, monk fruit is low in calories and has similar benefits to a natural sweetener like honey or fruit. Substituting monk fruit as a sweetener can also prevent weight gain or blood sugar spikes as they are less processed and similar to natural sources

How Homage can support people living with diabetes

If you or a loved one is living with type 2 diabetes, managing your lifestyle and daily routine can make a significant impact on your blood sugar levels. 

Managing diabetes requires a significant lifestyle adjustment to incorporate healthy habits. Homage can support you or a loved one through this transition from medication reminders to diet plans and personal care. Here are some ways that homage can provide essential support: 

1. Personal care: Homage provides assistance with daily living activities including eating, bathing, getting dressed, getting to medical appointments, and keeping a record of your health.
2. Medication reminders: Our professional carers ensure you or a loved one consumes the required medication at the right time.
3. Staying active: Keep the mind and body active and alert with physical exercises and stimulating brain activities.
4. Nursing care: Homage’s qualified medical professionals can provide help to monitor blood glucose levels, and administer nursing procedures including wound care and injections. 
5. Companionship: At each stage of your healthcare journey, our support workers can help provide companionship through conversations, interactive activities and outdoor trips.

Learn more about how we can help here!