It may be tempting to swap out just any sugar alternative with regular sugar in your everyday baking and cooking to reduce calories, but this won’t always work. Not all sugar alternatives are created equal and can seamlessly transition into baked goods.
Below is a list of common sugar alternatives and what they are best used for:
- SACCHARIN: (e.g., Sweet‘N Low)
- It can replace some of the sugar but will leave a metallic aftertaste and may result in lumpy texture.
- 300-times sweeter than sugar
- 1 tsp. sugar = ½ packet or ½ tsp. bulk Sweet‘N Low
- ASPARTAME: (e.g., Equal, Nutrasweet)
- Not for baking as it loses sweetness in high heat. May work in custards and puddings.
- 200-times sweeter than sugar
- 1 tsp. sugar = ½ packet
- ACESULFAME POTASSIUM: (e.g., Sunette)
- Can be used in baking, but will yield a slight bitter aftertaste
- 200-times sweeter than sugar
- 1 tsp. sugar = ½ packet
- NEOTAME by Nutrasweet
- Developed to be used in baking as the sweetness holds up to high heat with no metallic or bitter aftertaste.
- 8,000-times sweeter than sugar
- Not widely available for purchase
- STEVIA (e.g., Turvia, PureVia, Stevia in the Raw)
- These are not pure stevia, but a form of stevia known as Rebaudioside A. It is often mixed with erythritol after processing.
- Heat stable so can be used in baking; however, these sugars do not caramelize or crystalize so you will not get the browning effect desired in certain baked goods. Not appropriate for use in meringues.
- 200 to 300-times sweeter than sugar
- 1 tsp. sugar = ½ packet
- SUCRALOSE (e.g., Splenda)
- Good for baking as long as you use the Splenda baking formulation, which has low-calorie fillers added for bulk. Sucralose is a distant cousin of sugar as it is made from sugar.
- 600-times sweeter than sugar
- 1 tsp. sugar = ½ packet or ½ tsp.
- ERYTHRITOL (e.g., Nectresse)
- Good for baking with no aftertaste; has fewer calories than sugar, but is not zero-calorie like many other artificial sweeteners.
- 150-times sweeter than sugar
- 1 tsp. sugar = ½ packet or ¼ tsp.
Sugar alternatives & artificial sweeteners can be an option for your lifestyle needs, please remember to consume in moderation and if you have any questions if they are for you, consult a dietitian.
Sources:
American Council on Exercise. acefitness.org.
