Blood glucose management: the impact of sugar substitutes and meal sequencing

Recent nutritional insights highlight how certain food choices and consumption patterns significantly impact blood glucose levels, particularly for individuals managing diabetes.

Many snacks marketed as ‘sugar-free’ or ‘protein-rich’ may still cause glycemic spikes. A common culprit is maltitol, a sugar alcohol used as a low-cost sweetener. Unlike erythritol or stevia, maltitol has a significant glycemic index, roughly half that of table sugar, meaning it is partially digested and absorbed as glucose. Additionally, ingredients like maltodextrins, used to improve texture, can cause rapid glucose increases due to their high glycemic index.

Research also suggests that the order in which food is consumed, known as ‘meal sequencing,’ plays a role in glycemic response. Consuming carbohydrates, such as desserts, at the end of a meal containing vegetables, proteins, and fats may attenuate glucose spikes compared to eating them on an empty stomach. While eating a dessert after a meal is not inherently ‘safe’ for diabetics, the presence of fiber and protein can slow the absorption of glucose.