As our waistlines widen, many of us are looking for low-cal sugar substitutes. And we want them to be chemical free. Learn about the latest natural sweeteners and how to include them in your diet. Plus, test your sugar IQ with our quiz…
Whether you're trying to slim down or managing diabetes, a sweet tooth can derail the most determined dieter. More than 194 million Americans use sugar substitutes. And as consumer demand for “natural” products increases, so does our preference for chemical-free sweeteners.
“Consumers are rushing to natural sugar substitutes because natural foods are the trend,” says Keri M. Gans, R.D., a New York nutrition consultant and spokeswoman for the American Dietetic Association.
“People automatically think they are better for you because they are natural.”
True, sweeteners like agave and stevia are made from natural sources (a fruit or plant) and most have fewer calories than sugar. They don’t carry the inconclusive concerns about potentially cancer-causing chemicals linked to some artificial sweeteners on supermarket shelves.
But any sugar substitute, natural or artificial, is OK only if you have a healthy diet, Gans says.
"Are you eating plenty of fruits, vegetables, whole grains and low-fat dairy?" she asks. "Because no sugar alternatives can substitute for a healthy diet.”
If you’re trying to control your calories or are skittish about artificial sugar swaps, it makes sense to try natural substitutes. Here’s a guide to the newest natural sugar substitutes out there:
Agave nectar (brand name: Xagave)
What it is:
Agave nectar, or syrup, comes from the Mexican agave cactus, tapped from the plant like maple syrup. “Agave is popular because it’s so sweet you don’t have to use much at all,” Gans says.
How it affects us: Developed in the 1990s, agave nectar is made of 10% glucose and 90% fructose. But the latter isn’t similar to high-fructose corn syrup. This is the natural form of fructose, which is absorbed by the body more slowly. That means it won’t give you the energy swings a candy bar does. It also contains iron, calcium, potassium and magnesium, which is more than you can say for sugar. Agave nectar may have 60 calories per tablespoon (compared to sugar’s 45), but it’s sweeter so you don’t need to use as much.
How to use it: Use only 3/4 cup of agave nectar for every cup of sugar. It’s ideal in drinks, smoothies, salad dressings and baking, in part because it dissolves well. Try it on cereal or in any recipe that calls for maple syrup. Reduce a conventional recipe’s oven temperature by 25 degrees if you bake with agave.
Erythritol (brand names: ZSweet, Zerose)
What it is:
Erythritol is a sugar alcohol (or polyol), one of several chemical compounds related to sugar. This low-calorie wonder (it has 95% fewer calories than sugar) is found in fruits, some mushrooms and fermented foods such as wine and soy sauce. The substitute is made from plant sugars that have been fermented.
How it affects us: This easy-to-digest sugar alcohol is getting lots of attention because of the way it differs from its sugar alcohol brethren, such as sorbitol, maltitol and xylitol. Those are only partially absorbed by the small intestine before they move into the large intestine.
Erythritol is almost completely absorbed in the small intestine, passing into the blood and excreted largely unchanged in urine. The benefits: It has the least effect on blood sugar of any sugar alcohol and, if taken in excess, it’s not as prone to cause bloating or stomach discomfort. It also has almost no calories or carbohydrates.
How to use it: For every cup of sugar, use 1-1/4 cups of erythritol. Erythritol, which leaves a cooling feeling in your mouth, is available in granulated and powdered form.
In general, use the powder: The granulated form stays gritty unless you dissolve it in water. You can diminish that effect by pulverizing it in a blender. Granulated is a good choice if you’re making chocolate candy or brownies.Maltitol (brand names: Nature Sweet, Sensato Maltitol)What it is: Maltitol is erythritol’s sugar alcohol cousin. A low-calorie bulk sweetener, it is almost as sweet as sugar with only half the calories.
How it affects us: Unlike sugar, maltitol won’t rot your teeth; it simply doesn’t interact with the bacteria in your mouth as sugar does. But because maltitol is absorbed slowly, eating too much can cause diarrhea, gas and bloating.
How to use it: Available as crystals or powder, maltitol should be used in the same amount as sugar or powdered sugar. Maltitol works especially well in candy, but also in chocolates, baked goods and ice cream. Unlike erythritol, it has only a slight cooling effect in your mouth and adds a creamy quality to food.
Stevia (brand names: PureVia, Truvia)
What it is:
This no-calorie sweetener is made from rebiana, which is found in the leaves of a South American plant. Truvia and PureVia are partial stevia products, made from a highly purified stevia extract approved by the Food and Drug Administration (FDA) this year. Both products also contain erythritol, which provides their bulk.
How it affects us: Stevia has little effect on blood sugar and may even improve the body’s ability to absorb glucose.
How to use it: For every cup of sugar, use one teaspoon of stevia powder or liquid. Stevia is 300 times sweeter than sugar and has a slight licorice aftertaste. But because PureVia and Truvia are cut with erythritol, they’re a lot weaker than pure stevia: Use one stick of PureVia or one packet of Truvia for every two teaspoons of sugar. These are easiest to use as tabletop sugars for coffee or iced tea.
In recipes, try using a mix of sugar, maple syrup or honey and stevia. And remember: You’ll be using far less stevia than sugar. Combine it with another natural sugar substitute, xylitol (below), to cut its slightly bitter taste. If using pure stevia (as opposed to PureVia or Truvia), start with just a little and add to taste. If cooking with PureVia or Truvia, you can find conversion charts on the product Web sites.
Xylitol (brand name: XyloSweet)
What it is:
Xylitol is a naturally occurring sugar substitute in many fruits and vegetables, such as berries, corn and mushrooms. Our bodies produce it too. For commercial production, it’s extracted from birch, corn and some berries. Like erythritol, it’s a sugar alcohol.
How it affects us: Xylitol is a boon to teeth, lowering tooth decay and the formation of plaque. It may help prevent ear and sinus infections, perhaps because it inhibits bacteria. Xylitol also appears to boost the immune system. And it’s diabetic-friendly, with less effect on blood sugar than regular sugar. But if you take in more than 5 to 6 tablespoons a day, it will cause bloating and diarrhea. However, your body will adjust the longer you use it.
How to use it: Xylitol has the same bulk and sweetness as sugar with one-third fewer calories. It absorbs liquids more readily than sugar, so adjust your recipes accordingly. You can use it in pies, cookies, cakes and sauces.
What’s Your Sugar IQ?Too much of the sweet stuff could give you BIG problems, namely with the scale. Take this quiz to test your sugar IQ.
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