I am diabetic, my wife is pre-diabetic so we are interested in learning about sugar sweeteners.
Living with diabetes doesn’t mean you have to give up on enjoying sweet treats or that comforting spoonful of sugar in your tea.
Thanks to modern food science and natural ingredients, there are now plenty of safe, tasty sugar-free alternatives that don’t spike blood glucose levels.
Whether you’re baking, cooking, or simply sweetening your morning cuppa, here’s a guide to the best options, and how you can source them in the UK.
1. Stevia – The Natural Plant-Based Sweetener
Derived from the leaves of the Stevia rebaudiana plant, stevia is hugely popular as a sugar substitute. It's many times sweeter than sugar, yet contains virtually no calories or carbohydrates.
Key benefits:
Natural origin (plant-based)
Heat-stable in many cases (so can be used in baking)
Minimal effect on blood glucose
UK-friendly brand:
Truvia Sweetener: A UK-market stevia/erythritol blend. For example, Tesco lists a 270 g jar: “Steviol glycosides based granular table top sweetener … 1/3 teaspoon Truvia = 1 teaspoon sugar”.
Usage tip: A small spoonful (or fraction thereof) goes a long way. Ideal for tea, yoghurt, smoothies.
2. Erythritol – A Sugar Alcohol That’s Gentle and Low Impact
Erythritol occurs naturally in some fruits (grapes, melons) and is one of the more stomach-friendly sugar alcohols. It has around 70% of the sweetness of sugar but almost no calories and a very low glycaemic index (GI).
Key benefits:
Doesn’t raise blood sugar or insulin to the same extent as sugar
Practically no calories when used as a substitute
Works well in baking (in many cases)
UK-friendly brand:
NKD Living Erythritol Icing Sugar Alternative: UK brand NKD Living describes its granulated erythritol product as “0 calories and 0 carbohydrates … perfect for keto or reducing sugar intake”.
Usage tip: Great for baking, sauces, or as a one-for-one sugar swap (check recipe adjustments). Keep in mind sugar alcohols can cause some digestive upset if used in very large quantities, so moderation helps.
3. Xylitol – Baking-Friendly and Tooth-Friendly
Xylitol tastes very similar to sugar and often measures 1:1 in recipes, making it a favourite for baked goods. It even has benefits for dental health by reducing certain bacteria in the mouth.
Key benefits:
Low GI (good for blood-sugar control)
Good sugar-like texture in baking
Friendly for dental health (though still treat as a sweetener)
Caution: If you have pets (especially dogs), xylitol is extremely toxic for them — so keep that in mind if you use it at home.
Usage tip: Use in place of brown or white sugar in cooking or baking. Because it’s so similar in texture, it can be swapped more easily than some other sweeteners.
4. Monk Fruit (Luo Han Guo) – Sweet and Ancient
Used for centuries in traditional Chinese medicine, monk fruit extract has a sweetness coming from compounds called mogrosides, which don’t raise blood sugar levels.
Key benefits:
Zero or near-zero calories and carbohydrates
Very sweet (hence a small amount goes a long way)
Good for beverages, desserts, and some baking when blended
UK availability note: While monk fruit is still less common in UK high-streets than stevia or erythritol, you can find products via speciality stores or online.
Usage tip: Use a small amount to sweeten teas or coffee; for baking you may need to mix it with another bulk sweetener like erythritol to get volume.
5. Allulose – The Emerging Star
Although less widely available in the UK currently, allulose is a naturally occurring sugar found in small amounts in figs and raisins. It behaves more like sugar in recipes (browns, caramalises, gives texture), but with far fewer calories and minimal effect on blood sugar.
Similar cooking/baking behaviour as sugar (texture, browning)
Very low impact on glycaemia
Ideal when you want sugar-like results (cookies, caramel sauces)
Usage tip: If you can find it, great for special treats or baking when sugar’s texture really matters. Use it as you would sugar but check the conversion (often 1:1). Because availability is limited, it’s more speciality.
Choosing the Right Sweetener for You
Here’s how to pick depending on your usage:
Use-case Best choice(s)
Tea, coffee, simple drinks Stevia (Truvia) or Monk Fruit
Everyday baking & cooking Erythritol (NKD Living) or Xylitol
Baking where sugar-texture matters (cookies, caramel) Allulose (if available) or erythritol blends
Brown sugar flavour (sprinkling on porridge, brown-sugar recipes) Xylitol or brown-sugar style alternatives
A few extra tips:
Always read the label: Some products labelled “sweetener” still include maltodextrin or dextrose (which can raise blood sugar).
Start small: Some sweeteners are many times sweeter than sugar – you may need less than you think.
Digestive tolerance: Sugar alcohols (erythritol, xylitol) are generally better tolerated than older types (sorbitol) but large amounts may still cause mild gastrointestinal effects.
Check with your healthcare provider: Especially if you’re managing diabetes, always ensure any change in diet is aligned with your overall management plan.
Sugar-Free Doesn’t Mean Joy-Free
Managing diabetes is about balance, not deprivation. With these alternatives, you can enjoy your favourite flavours, treats and drinks without the full sugar spike. Whether you’re baking a birthday cake, sweetening your morning porridge, or just making your chai less guilty — you’ve got options.
UK Brand Highlights and Why They’re Good
Truvia – Well-known, readily available in UK supermarkets. Offers a convenient stevia/erythritol table-top sweetener option.
NKD Living – UK brand dedicated to sugar-free living; provides granulated erythritol, stevia, and brown sugar-style erythritol blends. Great for baking and cooking.
Sukrin – Natural sugar substitutes (erythritol-based) with a focus on very low calories, low glycaemic impact, and alternatives to white and brown sugar. For example, “Sukrin Gold” offers brown-sugar texture and flavour with <1 calorie/teaspoon.
Please share your favourite sugar-free substitute or tell us your recipe swaps.
Also, please keep an eye open for further blogposts on sugar alternatives, recipes, etc.