Sugar: Tips and Substitutes
Sugar Substitutes
Commonly used sweeteners are table sugar, honey, fructose, carob, dextrose and corn syrup. They may be called “natural sweeteners,” but that does not mean they are healthier for you.
A few do have the benefit of tasting sweeter than regular sugar, so less is needed. But they still contain calories and carbohydrates that can affect your glucose levels.
There are two types of sugar substitutes: sugar alcohols and low-calorie sweeteners. Sugar alcohols include sorbitol, mannitol, maltitol and xylitol. They are used in many “dietetic foods” such as chewing gum, candies and desserts. Sugar alcohols provide about half the calories and carbohydrates of sugar.
sugar alcohols
Sugar alcohols do not contain alcohol. These sugar alcohols digest more slowly, but half of them can be converted to sugar, thus raising your blood sugar levels. Some people find eating even small amounts of foods containing sugar alcohols causes gas, cramps, bloating and/or diarrhea.
Low-calorie sweeteners
Low-calorie sweeteners are also called “artificial sweeteners.” The most common ones are aspartame, sucralose, saccharin, acesulfame-K and stevia. These products are many times sweeter than sugar, so only a very small amount is needed. Because such a small amount is used, they do not provide calories or carbohydrates. These sweeteners do not affect your blood sugar. Replacing regular sugar with these products in foods does lower the calorie and carbohydrate level (e.g., diet soda vs. regular soda). You will not need to count them in your meal plan because they are “free foods.”
sugar tips
Do not assume “sugar-free” or “fat-free” foods are carbohydrate-free or calorie-free. You still need to read the nutrition label closely.
An alternative to using sugar substitutes is to simply cut back on the amount of sugar called
for in recipes.
Add nutmeg, vanilla, cinnamon or almond extract in place of sugar in recipes for a sweet flavor
without adding calories and carbohydrates.
Diabetes Care Volume 44, Supplement 1, January 2021, S59-S60. Accessed 03/2021.
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.
RESOURCES
(Spanish Edition)
(Spanish)
(Spanish)
(Spanish)
(Spanish)
(Spanish)