Sweet Substitutes
There are many different forms of sugar and sugar alternatives and honestly it can all be very confusing! Here is a quick reference and breakdown of the most popular "sweet substitutes".
1. Stevia-
What is it? A natural sweetener, extracted from the leaves of the stevia plant
What's in it? Made from stevia leaf extract and inulin
Calories: Provides 0 calories per 1 serving packet
How to substitute for sugar: 10 - 15 times sweeter than sugar; 1 packet is equal to 1 tbsp. of sugar.
2. Truvia-
What is it? A natural sweetener, extracted from the leaves of the stevia plant
What's in it: Made from erythritol, stevia leaf extract, and natural flavors.
Calories: Provides 0 calories per 1 serving packet.
How to substitute for sugar: One packet provides same sweetness as 2 tsp. of sugar.
3. Nectresse-
What is it? Sweetness extracted from the Monk fruit (a small round melon) created by the makers of Splenda
What's in it? It contains monk fruit extract, erythritol, sugar, and molasses.
Calories: It provides 0 calories per 1 packet serving.
How to substitute for sugar: 150-200 times sweeter than sugar; 1 packet is equal to the sweetness of 2 tsp. of sugar.
4. Agave Nectar-
What is it? A natural sweetener extracted from the core of the Blue Agave plant; 25% sweeter than sugar.
What's in it? Made from Organic Blue Agave nectar (light).
Calories: Provides 60 calories from 1 tbsp.
How to substitute for sugar: ¾ of a tbsp. is equal to 1 tbsp. of sugar. Be aware of other necessary recipe changes on an individual basis.
5. Sugar Alcohols-
What is it: Occur naturally in a variety of fruits and vegetables, but are commercially produced from carbohydrates such as sucrose, glucose, and starch. Common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH)
What's in it: Made from various polyols
Calories: Provides 0-3 calories/gram (varies depending on the particular sugar alcohol) at less than 20 g/ day
How to substitute for sugar: Sugar alcohols are not generally used by the public; and instead are applied in industrial settings
6. Honey-
What is it? A natural sweetener made by bees for their own nourishment
What's in it? Made from water, fructose, glucose, other sugars, minerals, amino acids, proteins
Calories: Provides 127 calories per 1oz. serving
How to substitute for sugar: It is about 25% sweeter than sugar. Substitute ½-3/4 cup of honey for 1 cup of sugar. Be aware of other necessary recipe changes on an individual basis
7. Molasses-
What is it? The byproduct of the sugar refining process
What's in it? Made from various natural sugar sources
Calories: Provides 32 calories per 2 tsp.
How to substitute for sugar: ½ cup molasses equals 1 cup of sugar