Alternative Sweeteners: 11 Options for Sugar Replacements, Including Natural Options
Ditch sugar and discover a sweet revolution with these alternative sweetener options. Whether you're watching your weight, managing diabetes, or simply trying to reduce refined sugar intake, here's a guide to help you make a tasty switch.
From artificial sweeteners to natural ones, there's no shortage of sweet swaps to delight your taste buds. Let's explore the world of sugar substitutes and uncover which ones will become your new favorite.
Artificial vs. Natural Sweeteners
Sweeteners and alternative sugars can be divided into two main groups: artificial sweeteners and natural sweeteners.
Artificial sweeteners are low-calorie synthetic sugar alternatives. They're made in labs and boast a range of different flavors and intensities. Natural sweeteners, on the other hand, are plant-based and come from various fruits, trees, and vegetables. Some have calories, while others are as low in calories as artificial sweeteners.
Artificial Sweeteners
Sucralose (Splenda)
Sucralose holds a special place in the world of artificial sweeteners as it's made from sugar but contains zero calories. Confused? Don't be. A chemical process replaces hydrogen-oxygen groups with chlorine atoms, resulting in a calorie-less sugary treat. Sucralose is a whopping 600 times sweeter than sugar and has a similar taste, making it a versatile choice for your baking adventures.
Saccharin
Known as Sweet'N Low, saccharin was the first artificial sweetener to be commercialized. This zero-calorie sweetener is 200-700 times sweeter than sugar and can be found in beverages, processed foods, and certain medicines. Be cautious when using saccharin in cooking, as it has a bitter aftertaste that can overpower your creations.
Aspartame
Aspartame has a sugar-like taste and is 200 times sweeter than sugar. Brands like Nutrasweet and Equal are made with this artificial sweetener. You'll find aspartame in desserts, dairy products, breakfast cereals, and diet drinks like Diet Snapple, Coke Zero, and Minute Maid Light. However, be aware that aspartame cannot withstand heat and will lose sweetness when baked.
Advantame
Derived from aspartame, advantame is around 70-120 times sweeter than aspartame, and a whopping 20,000 times sweeter than sugar. This means you need just a small amount to achieve your desired level of sweetness. Unlike aspartame, advantame can be heated and used in cakes, cookies, and other baked goods. Unavoidably, you can't purchase this sweetener for home use as it's only used in commercial food products.
Acesulfame Potassium
With a strong, bitter flavor like saccharin, acesulfame potassium is usually combined with other sweeteners to improve its taste. It's found in a variety of foods, beverages, and even certain medicines. This artificial sweetener is 200 times sweeter than sugar and can be used in baked goods as it doesn't lose its sweetness when heated.
Neotame
Newtame is an artificial sweetener known for its high intensity. It's used in supermarket chewing gums, dairy products, and baked goods. Because of its strong taste, neotame is often mixed with other popular artificial sweeteners like sucralose, aspartame, and acesulfame potassium.
Natural Sweeteners
Stevia
Hailing from South America, stevia provides a natural sugar alternative. Made from the leaves of the Stevia rebaudiana plant, stevia is around 200-400 times sweeter than sugar and has zero calories. Commonly used in beverages, stevia can also be found in sweetener blends like Stevia In The Raw, Truvia, and PureVia. The main downside of stevia is its aftertaste, which can sometimes have a licorice-like flavor. Many popular beverages like Blue Sky Zero Sugar Cola and Suja Organic Energy drinks blend stevia with other sweeteners to mask this aftertaste.
Sugar Alcohols
With a name that can be a bit misleading, sugar alcohols aren't actually alcohol but are derived from sugars and starches. They contain fewer calories per gram than sugar and are less likely to cause tooth decay. Sugar alcohols include erythritol, sorbitol, and xylitol. These alternative sweeteners are stable at cooking temperatures and can be used in a variety of foods, beverages, and candies. However, going overboard with sugar alcohols can cause digestive issues like gas and bloating.
Monk Fruit
Native to southern China, monk fruit sweeteners are derived from the fruit's extract and offer a flavor similar to honey. Monk fruit sweeteners are typically found blended with other sweeteners like erythritol, maltodextrin, and dextrose, making them suitable for baking and cooking. These natural sweeteners have zero calories, are stable under heat, and don't have a bitter aftertaste like some other artificial sweeteners. Be aware that monk fruit extract may have a distinct fruity undertone that can be less appealing in some applications.
Inulin and Plant-Based Sweeteners
Inulin is a prebiotic fiber found in various plant-based products and is known for its sweetness and ability to nourish beneficial gut bacteria. SweetLeaf Stevia often incorporates inulin into their stevia products, offering a natural sweetener without adding maltodextrin or dextrose. Other natural sweeteners like yacon syrup, artichoke syrup, pure maple syrup, coconut syrup, and coconut sugar also contain inulin and offer a lower-calorie option for those looking to reduce refined sugar intake.
Honey
A natural and beloved sweetener, honey contains both sucrose and glucose. In baking, honey can be used as a one-to-one substitute for sugar, but it's important to reduce the amount of liquid in the recipe to avoid overly moist creations. Honey has slightly more calories than sugar but is lower on the glycemic index, meaning it won't spike blood sugar levels as quickly as regular sugar. When using honey, it's best to opt for clover or other light honeys for baking as darker honeys carry a stronger flavor.
Take your pick and set sail on a sweet adventure as you explore the world of alternative sweeteners. From natural options like stevia and honey to artificial sweeteners like saccharin and sucralose, you now have a broad range of sweet treats to indulge in without breaking your health goals!
Danylchenko added advantame, a natural derivative of aspartame, to the list of artificial sweeteners. This sweetener, 70-120 times sweeter than aspartame, can be used in cakes, cookies, and other baked goods without losing its sweetness when heated.
Erythritol is a sugar alcohol found in certain natural sweeteners like Monk Fruit sweeteners. It has fewer calories per gram than sugar and is stable at cooking temperatures, making it suitable for a variety of foods and beverages.
When baking with honey, it's important to reduce the amount of liquid in the recipe to avoid overly moist creations. Honey has slightly more calories than sugar but is lower on the glycemic index, meaning it won't spike blood sugar levels as quickly as regular sugar.
Stevia In The Raw, Truvia, and PureVia are popular stevia blends that are often combined with other sweeteners like inulin to mask the licorice-like aftertaste and offer a natural sugar alternative with zero calories.
