A guide to sugar substitutes

There are several sugar substitutes available. So here are a few things to consider when choosing which one will best meet your needs.

Some contain stevia or erythritol. Stevia is actually made from the leaves of the stevia plant. Erythritol is found in some fruits, but in bulk is frequently made by an industrial process. And there are the artificial sweeteners that most of us are familiar with – aspartame, saccharin, etc. There are granular substitutes, like those already listed. Or there are liquid substitutes, such as honey, Agave syrup or nectar, maple syrup, molasses, etc. Each individual product has its own unique consistency. The brown sugar substitutes seem to have the most variation.

Left to right:

Regular (light) brown sugar

Anthony’s Erythritol & Monk Fruit Sweetener (1:1 brown sugar substitute)

Swerve (1:1 brown sugar substitute)

Truvia Brown Sugar Blend with Stevia (½ : 1 brown sugar substitute)

Left to Right:

Regular white sugar

Pyure Organic Stevia (½:1 white sugar substitute)

Artificial sweetener

Left to Right:

Regular powdered/confectioners sugar

Swerve confectioners sugar (1:1 powdered/confectioners sugar substitute)

With regard to baking, your choice may depend on if you are using a recipe specifically created to use a sugar substitute or if you are using a recipe & simply trying to replace regular sugar with a sugar free substitute. I have found a couple of things to consider. One is taste, of course. Some sugar substitutes have an after-taste or are just not that sweet, giving the final baked good a bland taste overall. The other consideration is texture. If the sugar substitute you choose is a 1:1 granular replacement for regular sugar, it usually works ok, even if the texture is not exactly the same. If you are using a ½:1 replacement, then somehow you will need to make up the bulk. This can be a little challenging. I have come across many suggestions, such as yogurt, applesauce, pumpkin, or uncooked oatmeal. Personally, I have not had much success with any of these for texture or taste. What has worked in some recipes for me is whipped egg whites. If the recipe already calls for eggs, you can separate them & just whip the whites. The egg whites do not really change the taste, & give the dough a workable consistency – although the end baked good usually differs slightly in texture.

Something else that has worked for me when using a ½:1 sugar free brown sugar substitute, is to add just a little bit of molasses. This helps a little in making up the bulk, but I still use some whipped egg whites. Just remember that molasses has a very strong flavor, so it’s easy to get too much! But using a little seems to keep the baked good from turning out too bland.

Sugar gives yeast the ability to produce carbon dioxide, which makes it rise. So bread recipes should not have sugar substituted. But you will notice that sometimes pizza dough recipes don’t contain sugar at all, even when they call for yeast. Which is why pizza dough is a different texture than yeast breads.

Another thing to keep in mind is that xylitol (an ingredient in some sugar substitutes) is toxic to dogs. So make sure you check the ingredient list if there is a chance any four-legged friends may consume anything you’ve made with it.

Any of the posted recipes that I have had success with substituting, I have included in the ingredient list & instructions.

There has been much controversy about sugar substitutes. Some regarding the health benefits or risks. And some regarding how your body processes them – which can be important if you have diabetes (high blood sugar) or hypoglycemia (low blood sugar). I am not advocating using or not using sugar substitutes, I am only trying to provide you with a little information. Do your research! The choice is yours, based on your own personal needs & goals. If you have any health issues or concerns, please discuss your options with your physician or nutritionist!