To say that there are many changes diabetics have to make for their lifestyle, especially their diet, is an understatement. After all, it is challenging to look for food options that are both delicious and healthy. Sweet treats that contain added sugars are another hurdle altogether, given that these can raise blood sugar levels and the risk for other complications.¹

Believe it or not, there are some sweeteners that can be good for you if you have diabetes. Continue reading below for “healthier” sugar alternatives or substitutes to consider if you’re diabetic, or even if you are looking to live a healthier yet sweet life.
 

Key Values to Keep in Mind Before Using These Sweeteners

Before immersing yourself in the world of these sugar substitutes, carefully consider these two important values:

• Glycemic Index (GI): This indicates the speed at which carbohydrates in food raise your blood sugar levels. Food choices can be classified as either Low GI(value of 0 to 55), Medium GI (value of 56 to 69,) or High GI (value of 70 to 100). A higher GI value means that the food raises blood sugar levels faster.²
• Glycemic Load (GL): While it also considers how fast food raises blood sugar levels, the glycemic load takes into account how much food has to be eaten to “achieve” the effect.³ This value is derived by multiplying the food’s GI value with the total amount of available carbohydrates in a serving, and divided by 100.

The formula is: GL = GI × available carbohydrate (g) /100).⁴ GL values can be classified as either Low (value of 10 or less), Intermediate GL (rating of 11 to 19), or High (value of 20 or above).⁵

While determining a food option’s Glycemic Load can be tricky at first since multiple variables are involved, health experts recommend looking into this value more often. It is because these values don’t just take into account the type of food that you eat and their portion sizes, but also the food’s fat, fiber, carbohydrate, sugar, and starch content.⁴

Sweet Alternatives Diabetics Can Consider

Some health experts and researchers have advocated for the use of sugar substitutes for diabetics, mainly for the reason that these do not have detrimental effects on one’s overall health. Examples of sweeteners or alternatives to conventional sugar that diabetics can consider include:⁶

1. Dates: These are dried, sweet, and chewy fruits derived from the date palm tree. What’s unique about dates is their fiber, potassium, magnesium, manganese, and vitamin B6 content. Plus, dates are also home to certain antioxidants, like carotenoids and polyphenols.
   GI Value: 42 (low GI)
   GL Value: 17 (derived from two dried dates, medium GL)²
2. Monk fruit extract: This sweetener is derived from a plant native to China called the Siraitia grosvenorii plant. Interestingly, monk fruit extract is said to be 300 times sweeter compared to table sugar, but does not have any calories. This may be due to the presence of compounds called magrosides, in particular a substance called magroside V.
   GI Value: 0 (low GI)⁷
   GL Value: 0 (low GL)
3. Stevia: Another plant-based sweetener, Stevia is extracted from the leaves of the Stevia rebaudiana plant. Just like the previous example, stevia is said to be 200 to 400 times sweeter compared to table sugar, yet it does not contain carbohydrates, calories, or artificial ingredients.⁸
   GI Value: 0 (low GI)⁹
   GL Value: 0 (low GL)

To know more about the “best” healthy sugar substitutes for your current condition, consult a doctor or dietitian. They can help you choose the option that’s best suited for your current health status and determine how much you should consume each day.

On a final note, approach the consumption of these alternatives with the same mentality as you would eat something with sugar. Always consume these in moderation, and take note that less is more.

Don’t Forget to Prioritize Gut Health if You’re Diabetic

No matter which sugar substitute you choose, if you don’t make an effort to live a healthy lifestyle, then your work may be all for naught. This is where nourishing your gut microbiome with nutrient-rich food and the right supplements can be of great help.

The gut microbiome, which is found in the intestines,¹⁰is home to the gut microbiota that includes probiotics like Firmicutes and Bacteroidetes.¹¹

These organisms, along with other good bacteria, are an integral part of your body’s overall health and function. As you are probably aware by now, 70% of your body’s immune system is present in the gut.¹² These microorganisms help digest nutrients, enhance the immune system, fight pathogens, and manage inflammation in the gut, to name a few.¹³

Plus, the state or health of one’s gut microbiota can be indicative of his or her risk for diabetic complications. One study highlighted that the gut microbiota was linked to the onset of diabetic complications like “diabetic nephropathy (DN), diabetes-induced cognitive impairment (DCI), diabetic retinopathy (DR), and diabetic peripheral neuropathy (DPN).”¹⁴

Take Note of Sources of Gut-Friendly Good Bacteria

Whether you are diabetic or not, your body can greatly benefit from gut-nourishing bacteria. If you are keen on making sure your body gets more probiotics from now on, start with your diet! Aside from eating lots of fruits and vegetables, make sure to consume the following types of food as well:¹⁵

• Probiotics: These can be found in fermented food such as kimchi, sauerkraut, miso, yogurt, kombucha, and pickles.¹⁶
• Prebiotics: These are substances that serve as food for the bacteria in your gut and help maintain balance in the gut.^17,18 Examples include bananas, onions, asparagus, seaweed,¹⁹ oats, apples, and flaxseeds.¹⁶

However, on days when you feel like you need a helping hand and want to add more fiber into your meals, ask your doctor about Glucopro^®! This gluten-free, lactose-free, water-soluble, non-gelling, and winter melon tea-flavored supplement contains a dietary fiber called resistant maltodextrin.

What sets this type of dietary fiber apart from others is its tendency to remain stable despite being exposed to heat, freezing temperatures, and acid.²⁰ Even better,

resistant maltodextrin has been proven in certain studies to help in:

• Increasing amounts of good bacteria in the body while reducing quantities of viruses that may cause illness²¹
• Improving stool quality and promoting intestinal regularity (more bowel movements)²²
• Managing and controlling increases in blood glucose levels after eating²³

With three sachets containing 16 g of fiber, Glucopro^® may help you attain the daily recommended intake of 20 to 25g of fiber a day as highlighted in the Philippine Dietary Reference Intake (PDRI) for 2018.²⁴

Glucopro^® is best taken three (3) times a day, together with proper diet and exercise. Dissolve one (1) sachet in a glass of 250 mL water and consume together with each meal. Once a sachet is opened, drink the contents immediately.

Lastly, remember that Glucopro^® is not meant to serve as a substitute for a healthy and nutrient-rich diet. If you need additional help when it comes to adding fiber, probiotics, and prebiotics to your daily diet, ask a doctor for additional guidance.

Glucopro^® is available in leading drugstores nationwide and on Lazada and Shopee.

Reminder: Always use Glucopro® under medical supervision.

MAHALAGANG PAALALA: ANG GLUCOPRO® AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.