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What Can I Use To Substitute Sugar

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Does Stevia Measure The Same As Sugar


Stevia is a calorie-free, carbohydrate-free natural sweetener that, in its highly purified form, can be more than 200 times sweeter than a similar amount of sugar. Measure out approximately 1 teaspoon of powdered or liquid stevia extract as a substitute for every cup of sugar called for in a recipe.

Saccharin The Oldest Artificial Sweetener

Saccharin, the sweetener sold in pink packets under the brand name Sweet ‘N Low, is calorie-free and is about 300 to 500 times sweeter than sugar, per the Sweet N Low website. It was the first artificial sweetener, with chemists discovering it as a derivative of coal tar by mistake in 1879, according to Encyclopedia Britannica.

If youve been using artificial sweeteners since the 1970s, you may remember a previous warning label that warned of saccharin increasing the risk for cancer. But rest assured it’s safe. The research that prompted the label was done on animals, and further studies by the National Toxicology Program of the National Institutes of Health concluded that saccharin shouldnt be on the list of potential carcinogens. Saccharin is currently FDA-approved.

A 132-lb individual would need to consume 45 tabletop packets of the artificial sweetener per day to reach the ADI of 15 mg of saccharin per kg of body weight per day, according to the FDA.

Making Up The Necessary Volume

Sugar plays a role in the physical structure of your baked goods, so youll need to replace the lost bulk of the sugar. For each 1 cup of sugar substituted, use 1/3 cup of a bulking agent. Potential healthy bulking agents include: egg whites, apple sauce, fruit puree or yogurt. Fruit juice or water may also be used in some cases. If one of these bulking agents is already being used such as a banana in a banana nut cake simply increase the amount of that ingredient in the recipe. The batter should flow smoothly and be neither too liquid nor too chunky. Sugar helps make cakes lighter, so your finished cake will be denser and potentially doughy. You can counter this by adding a bit more baking powder than the recipe calls for.

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White Sugar And Liquid Sweetener

No molasses around? You can still create a suitable substitute for brown sugar if you have any of these common pantry ingredients: maple syrup, agave nectar, honey, brown rice syrup, or date syrup. Combine the liquid sweetener with white sugar using the same ratio as you would with molasses 12 Tbsp. for every 1 cup of white sugar. Of these, date syrup is your best bet thanks to its similarly caramel-like, almost nutty flavor thats reminiscent of molasses. None of these sweeteners will offer quite the same depth in flavor or color, but all of them are solid options.

If you dont have any of those sweeteners around, but you do happen to have pomegranate molasses, you can try mixing it with white sugar in the same quantity. It will lend a tartness to the dish, and possibly a pinkish hue depending on the amount used, but depending on what other flavors youre using, this could be a strength rather than a weakness.

Why You Should Lower Your Added Sugar Intake : It

Its good to bear in mind that eating too much added sugar may harm both your physical and mental health.

For example, diets high in sugar are associated with an increased risk of heart disease, diabetes, obesity, and fatty liver (

All the same, you dont have to avoid added sugar at all costs.

Instead, make an effort to follow a healthier diet, only eating foods high in added sugar sparingly. A balanced diet that consists mostly of whole, nutrient-dense foods especially vegetables and fruits provides the nutrients that your body needs for optimal health.


Given that a high sugar diet may harm your physical and mental health, its best to minimize your added sugar intake. However, dont be afraid to occasionally enjoy treats that contain added sugar as part of a well-rounded diet.

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Substitute 1 Homemade Vanilla Sugar

If you cant find vanilla sugar at the store, the best possible substitute is to make your own using vanilla beans and ordinary sugar.

Although the process is more complex than just combining the two thats we recommend fully making your version if you can instead of just combining vanilla extract and sugar .

The process works similarly to the process of making vanilla extract. In both cases, youre taking advantage of the vanilla beans natural tendency to infuse its flavor into its surroundings.

Take one vanilla bean for every two cups of sugar you want to infuse. You can find vanilla beans at many grocery stores, though theyre typically much cheaper to purchase in bulk if you can find a supplier.

You can use any kind of sugar you like, so choose one whose flavor you want to experience in the dish in question. If your recipe calls for powdered vanilla sugar though, make sure to use powdered sugar.

Youll start the actual process of making vanilla sugar by preparing the beans. First split the beans along their length without piercing through them, then remove the seeds if you want to.

The seeds can add more flavor but will add extra color and texture to the seasoning that you may not desire. On the flip side, if you want to maximize the seeds color and texture, you can remove them from the bean then mix them with the rest of the sugar.

Make sure the bean is fully immersed in the sugar, then put your container away into a cool, dark location so it can infuse.

Powdered Sugar: What Is It

Before we delve into the possible alternatives for powdered sugar, we should first understand exactly what it is.

Powdered sugar is achieved by grinding granulated sugar down by milling it into a powdered form. You may also know it as confectioners sugar, icing sugar, or 10X sugar.

Finely ground sugar, such as this, is easily dissolved and is ideal for frosting, icing, and adding glazes to baked goods. This is why it is regularly used by confectioners.

Ever noticed a dusting of snow-like powder on different pastries and doughnuts? This attractive scattering is powdered sugar and youll typically find it dusted on baked confectionaries as a charming decoration and to add a little sweetness.

Although tasty and attractive to look at, it is not the healthiest ingredient. Too much powdered sugar, and any sugar for that matter, can have serious health effects.

Doctors and experts around the world agree that too much sugar consumption is the leading cause of obesity, type-2 diabetes, and other debilitating, chronic diseases.

As with most ingredients, too much is bad for you but, in moderation, you should be safe.

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What Happens When You Replace White Sugar With Brown Sugar

In most baking recipes, you can substitute brown sugar for white sugar in a one-to-one ratio. … The sweetness level will be exactly the same, but the brown sugar may change the texture of your baked goods. You’ll likely notice a more robust flavor and the color of the finished baked good may be darker as well.

Why Is Salt Bad For You

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Your salt intake can affect your blood pressure. When you eat a lot of salt, it causes your body to retain water, which also raises your blood pressure. With salt being added to many prepared entrees and packaged meals, it can be difficult for people to reduce the amount of sodium in their diets. Its important to limit your amount of salt intake, in order to prevent heart and kidney damage.

By using some of these substitutions in your cooking, baking, and homemade cocktail mixers, youll be able to make them healthier without sacrificing taste. Refer to this list of sugar and salt substitutes to create a healthier menu that allows patrons to maintain a healthy diet.

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Baker Or Caster Sugar

Bakers sugar or caster sugar is granulated sugar that has been blended into a powder. It can then dissolve much easier than regular granulated sugar as it doesnt contain added starch.

Compared to powdered sugar, bakers and caster sugar has larger particle sizes. However, it is a great alternative when used in baking goods such as meringue as well as some drink recipes.

What Can Be Used Instead Of Caster Sugar

Caster sugar is commonly used in baking, it is a component that brings all the sweetness you need into your cakes and dessert treats. If you are baking a cake and do not have any caster sugar on hand though, you may be wondering if you can use a substitute or if there is something else in your kitchen that you can use as a replacement.

If you are baking a cake and do not have any caster sugar then you can always use brown sugar or Demerara sugar as a replacement, it is very sweet and will bring that taste that you are looking for. On the other hand if you are making a pudding, a pie, or a pastry you can always use maple or corn syrup as a replacement for the sugar.

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How Do I Convert Sugar To Liquid Monk Fruit Sweetener

If you are looking to convert sugar to our SweetLeaf® Liquid Monk Fruit Drops, youre in luck. A swap for these drops looks something like this: a recipe using 1 tablespoon of sugar would use 15 drops of liquid monk fruit sweetener. Our liquid monk fruit sweeteners also come in a variety of fun flavors like Strawberry Guava and Cremé Brulee so you can kick your cooking game up a notch.

Types Of Sugar Substitutes

Classic Monkfruit 1:1 Sugar Substitute (With images)

Here are the main types of sugar substitutes along with their pros and cons:

Artificial sweeteners, such as aspartame and sucralose , are used to sweeten drinks and other foods without adding calories. Theyre useful for those who may want to avoid added calories but who still want to enjoy sweet beverages and treats. Theres some evidence, however, that artificial sweeteners may have unintended effects on our bodys processes, including hormone production. Some artificial sweeteners may also cause digestive issues in specific individuals.

Artificial sweeteners typically have zero or very limited calories and also tend to be extremely sweet, much sweeter than sugar, so less is required to sweeten foods. Most artificial sweeteners are a poor choice for baking, however, despite being ultrasweet.

Sugar alcohols, such as xylitol and erythritol, have fewer calories than sugar and occur naturally in fruits and vegetables. Theyre often used to sweeten processed foods, and research shows that certain sugar alcohols actually improve dental health. The downside? Sugar alcohols may lead to gastrointestinal distress if consumed in large quantities.

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How Much Granulated Sugar Is Equal To Powdered Sugar

If you decide to use regular granulated sugar in your recipes in place of powdered sugar, then you will need two cups of regular granulated sugar for every one and three quarters of a cup of powdered sugar.But to be honest, if a recipe is asking for powdered sugar rather than regular granulated sugar, then there may be a good reason for that.In which case, your best option might be to make your own DIY homemade powdered sugar, using the method outlined both in the main body of this article and repeated again under the question heading Can you use regular sugar instead of powdered sugar?.If you do want to make your own, all you need besides the regular granulated sugar is some cornstarch or arrowroot powder, and a blender or food processor or coffee grinder.Once you have made your DIY homemade powdered sugar you can use this in a 1:1 ratio in any recipe that calls for it.

Path To Improved Health

Sugar substitutes provide sweetness and enhance the flavor of food without adding the calories of sugar. Unlike sugar, they dont contribute to tooth decay. Most of them dont raise blood sugar levels. This may be helpful if you have diabetes and have to be careful about how much sugar you consume.

Sugar substitutes may also be helpful if youre trying to control the amount of calories you consume. They are found in most of the light, reduced calorie, and sugar-free foods and drinks available today. Although sugar substitutes have fewer calories than sugar, its best to limit them and focus on healthy food choices. Fruits, vegetables, lean meats, and whole grains are the best sources of nutrition for your body.

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Substitutes For Sugar For The Paleo Diet Or Keto Carb Up Days

The Paleo stance on sugar and sugar substitutes is that 1) added sugar is not allowed and 2) and sugar substitute must be natural and whole. Meaning no sugar alcohols and no artificial sugars. Most anything else is free game.

Below are my favorite Paleo sugar substitutes.

The 3 most common wet sweeteners are:

Real Maple Syrup

Blackstrap Molasses

Salt And Sugar Substitutes For Better Heart Health

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The importance of heart health continues to gain attention as more healthy diets emerge and as foodservice establishments shift to accommodate them. To avoid heart disease, it’s important to monitor your intake of salt and sugar. Below, we explain why salt and sugar can be bad for your heart, and we offer solutions for substituting these ingredients in your cooking and baking.

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What Is A Good Substitute For Sugar

Stevia is probably the healthiest option, followed by xylitol, erythritol, and yacon syrup. Natural sugars like maple syrup, molasses, and honey are less harmful than regular sugar and even have health benefits. Yet, they should still be used sparingly. As with most things in nutrition, moderation is key.

When To See A Doctor

Health experts have debated for years the use of sugar substitutes. Some would say that sugar substitutes are still controversial. However, the scientific community and FDA agree that theyre safe to use, especially in moderation. If you have concerns, you should talk to your doctor about how or when to include sugar substitutes as part of a healthy diet.

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Why Should You Use Sugar Substitutes

Wondering why it might be wise to avoid added sugar and use substitutes instead? Excess sugar consumption is not just bad for your teeth, its also associated with high rates of diseases like diabetes. Pure sugar is high in carbohydrates, which can cause unwanted spikes in blood glucose levels.

Sugar is also high in calories without having much nutritional value, so substitutes are useful for those seeking to lose weight.

So What Are Some Sweet Ways To Stay Healthy

Sugar Substitutes: Stevia

Ziesel has a few tips for people who want to reduce the refined sugars in their diets:

  • If you absolutely must use a sweetener, consider a sugar substitute like stevia or try using a mixture of sugar and stevia.
  • Load up on whole foods such as fruits, vegetables, whole grains, dairy products, lean proteins, seafood, nuts and seeds.
  • Skip the soda, energy drinks, sweet teas and fruit juices.
  • Use whole fruit as a sweetener. Add a mashed banana to oatmeal, or blend dates into a smoothie.

Read the nutrition facts label on food packages and avoid healthy foods that have added sugar, like granola or energy bars.

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How Much Should You Use

If you use a commercially-prepared product that measures one-for-one to the amount of sugar in a recipe, then you simply need to substitute one for the other and include the bulking agent.

If you use a powdered or liquid extract, refer to this handy conversion chart for amount of stevia in cookies and be sure to add the bulking agent also.


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Substituting Sweeteners: Sugar Alcohols

One of my personal favorite classes of sweeteners are sugar alcohols: xylitol and erythritol. While these sweeteners sound like something created in the lab, theyre actually derived from corn husks and/or the bark of birch trees.

That said, they must be highly processed to become the pretty crystal sugar-like substance that lands in your pantry. So, calling them a natural sweeteners is a bit far-fetched. . That said, the benefits of occasionally using them outweighs their drawbacks for my particular situation.

Unlike many sugar substitutes, xylitol and erythritol dont have a funky aftertaste. That said, they both can cause a cooling sensationthe feeling in your mouth you get when eating a peppermint. Youll find that erythritol presents a stronger cooling sensation than xylitol. Ill give you a tip for reducing or eliminating of this cooling sensation.

Both of these sugar substitutes melt in high heat and dont caramelize. For this reason your baked goods often dont have a nice chewy quality unless you balance them with the other ingredients appropriately.

Both xylitol and erythritol also have a tendency to absorb moisture and thus your recipes will dry out more quickly. This means 2 things:

Youll need to remove your food from the oven a bit early in order to maintain softness.

You should be sure to eat your treats soon after making them.

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Here’s Your Complete Guide To Sugar Alternatives Including Stevia Honey Agave Syrup And More

Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication.

Siriporn Kaenseeya / EyeEm/Getty Images

Trying to avoid granulated sugar in todays world can be tougheven if you opt for low-sugar desserts. Lucky for us, there are plenty of alternatives that still give a nice boost of natural sweetness. From maple syrup to Swerve, read on for our complete guide to sugar substitutes.

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