The Sweet Deception: How Some Artificial Sweeteners Still Spike Your Blood Sugar

If you're swapping sugar for artificial sweeteners to avoid blood sugar spikes, you might be surprised to learn that some sugar substitutes can still trigger an insulin response. While marketed as “sugar-free” or “diabetes-friendly,” certain artificial sweeteners can unexpectedly affect glucose metabolism.

Which Artificial Sweeteners Can Raise Blood Sugar?

Not all sugar substitutes are created “equal.” Some can still cause insulin spikes, even without calories:

• Maltodextrin – Often used as a filler in “sugar-free” products, this carbohydrate has a high glycemic index and can spike blood sugar.

• Sucralose (Splenda) – While sucralose itself isn’t absorbed, research suggests it may impact insulin levels, especially when consumed with carbohydrates.

• Aspartame (Equal, NutraSweet) – Though it doesn’t directly raise blood sugar, aspartame can still trigger an insulin response in some individuals.

Better Sugar Alternatives

Some sweeteners have little to no impact on blood sugar:

• Stevia – A natural, plant-derived sweetener with no effect on glucose or insulin levels.

• Monk fruit – Another natural option that provides sweetness without blood sugar spikes.

• Erythritol – A sugar alcohol that doesn’t significantly raise blood sugar, though it may cause digestive discomfort in some people.

The Best Option: Whole, Natural Sugars in Food

The healthiest way to manage blood sugar is to avoid added sweeteners altogether. Instead, opt for natural sources of sugar that come with fiber and nutrients, like fruit, which slows down absorption and minimizes spikes. Relying on artificial sweeteners can keep your taste buds hooked on sweetness, making it harder to reduce cravings over time.

For stable blood sugar and long-term health, the best strategy is simple: eat whole foods and minimize processed sugars—natural or artificial.