Sugar Substitutes – It’s YOUR Choice! - Walk from Obesity (2024)

Over my years on a low-carb lifestyle, nothing has been as hotly debated as sugar substitutes. People can be very opinionated on them and rightly so, as we should all question and research exactly what goes into our food, and then into our bodies. Sugar substitutes often bring into question what is and isn’t natural and for those eating only natural foods (as we try to do on low-carb), that is quite understandable.

As a chef, I voted with my palate first and foremost. Over a decade ago, I chose to use Splenda (sucralose) as my sugar substitute of choice and have stuck with it ever since. That said, that is simply my preference and the sugar substitute you choose is entirely up to YOU.

Today, there are an incredible number of new sugar substitutes on the market, many of them entirely natural in every way. This is a luxury that simply did not exist when my family lost our weight over a decade ago. Back then, Splenda was brand new and your only other alternatives came in blue or pink packets. Now you have erythritol, stevia, monk fruit, and agave, amongst others. These and others are sold under many brand names including EZ-Sweetz, Nevella, Swerve, Steviva Blend, Truvia, Just Like Sugar, and Organic Zero. The only type of sugar substitute I would recommend against is Xylitol, as it can cause digestive discomfort and is poisonous to dogs.

Most recipes these days that call for sugar substitutes are all measured equal to sugar to make them as easy to follow no matter which substitute is your preference. If you are using a brand of sugar substitute that does not measure the same as sugar, simply follow the directions on the package to measure out the correct amount for your brand.

Liquid versions of the sweeteners listed above tend to have the least carbohydrates, as they do not need any type of fillers to bulk them up. However, these usually measure the least like sugar, so be sure to follow their directions for measuring!

It’s important to remember that sugar substitutes are actually some of the most studied foods on the planet (nobody is doing studies on celery). When in doubt, read the studies and the conclusions of those who made them, then make your own conclusions. I made my choice long ago and feel comfortable knowing that I’ve eliminated sugar and corn syrup from my life. As controversial as sugar substitutes may be, it’s generally well accepted that eating excess sugar can raise your risk for diabetes and other diseases, especially if you are overweight.

Regardless of which sugar substitute is your preference, please be sure it is “heat stable” before baking with it. For instance, aspartame (which I do NOT recommend), is not heat stable and loses its sweetness when baked.

Keep on Low Carbin’!
Chef George Stella

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1. 

   HedyApril 7, 2014 at 10:29 am

   You do not talk about Stevia, which really should be used instead of any other sugar substitute.

2. 

   KateApril 7, 2014 at 12:22 pm

   George, does using artificial sweetener affect your ketosis levels at all? If so, do you find that some of them affect ketosis more than others? I’m one of those highly insulin resistant people for whom anything will deep-six my ketosis blood levels, including artificial sweeteners. Wondering if you have any thoughts or advice.

3. 

   Sandi DeFalcoApril 7, 2014 at 12:54 pm

   George – Do you have any recommendations for Brown Sugar alternatives? I use mostly Swerve and they suggested adding unsulfured molasses to it to make my own. They have no plans to produce brown sugar for sale. Another low carb chef suggested I add Yacon syrup to Swerve. I’m just trying to get the lowest possible carb counts, so I don’t know what’s the best way to go here. Do you have any other suggestions?
   Thanks – Sandi

4. 

   TracyApril 18, 2014 at 4:10 pm

   Hedy, he does talk about Stevia as being an alternative sweetener. He is simply stating that when he and his family began doing low-carb cooking and baking all there was on the market that was ketosis friendly was Splenda. Years later that has now changed. He and his family still use Splenda and that’s their choice. Whether one is better than the other is a moot point, since this is an opinion piece.
   Sandi: I found a brown sugar substitute a few years back that was made by the makers of Sweet n Low. It was okay, but you could definitely taste the after taste of aspartame. When I make things like bbq I just use a little Splenda instead. I haven’t seen any other brands of brown sugar out there on the market, but I’ll keep my eyes open and share if I find one. 🙂

5. 

   VictoriaApril 18, 2014 at 4:34 pm

   George,
   I agree with you whole-heartedly, the passion this subject evokes is mind boggling.The one I love is $15 dollars a pound and I simply can not justify that cost as a single mom. I had to come to the place where I choose what was the best option for me and like you despite the criticisms I have chosen Splenda except in my morning tea, I use the other simply because I do not like the flavor of Splenda in my tea. For me finding the balance was the difference between loosing weight and staying healthy for my six children or leaving them to early because I could not get my weight under control. Thank you and your wonderful family for all you have done in this area! I love your recipes.

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7. 

   JanieJune 14, 2014 at 11:39 am

   I’ve had 3 medical doctors recommend Xylitol over all other artificial sweeteners. Yes, in the beginning it causes gastro issues but your body adjusts.

8. 

   SuzanneJuly 24, 2014 at 11:30 am

   Quick note: Agave nectar is not a sugar substitute, it’s a sugar. It’s mostly fructose (just like high-fructose corn syrup) and the rest is glucose.

9. 

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   ChristyJuly 24, 2014 at 2:17 pm

   There is a brown sugar substitute called “Brown Just Like Sugar” made from chicory root … not quite that same but closer… I used it recently in some “baked beans” pretty good .

10. 

    DonnaJuly 24, 2014 at 3:01 pm

    George

    Hi , I’m going to start your cookbook and low carb diet ! What I was wondering is exactly how many carbs are you to do a day ! Heard so many different ones . And are you allowed a lot of fruits. Because my son is doing low carb. But he eats a lot of fruits and I know they are high in carbs .

11. 

    MaxathomeJuly 25, 2014 at 3:02 am

    I find Stevia very bitter even when I just use a little. Is this a common reaction? Any other suggestions?

12. 

    hedyJuly 25, 2014 at 9:10 am

    You have to get good Stevia. It is the only sweetener I use. I recommend the one from NOW vitamins, or the one from Trader Joes. Be sure you get the small powder bottles, not the big ones that have additives. Only use 100% pure stevia extract.

    There a lot now on the market that you can get in supermarkets, those are not pure and not as good.

13. 

    MaxathomeJuly 25, 2014 at 10:17 am

    I live in Australia and I bought Nirvana brand powder. It says its 100% pure Certified Organic Steviol Glycosides. I put in much less than the recipe called for . I do get a bitter taste if I use too much baking powder, so maybe its me?

14. 

    hedyJuly 25, 2014 at 10:31 am

    http://www.pipingrock.com/sweeteners-flavors/betterstevia-extract-powder-39491?prd=D0000J&CAWELAID=1934925209&CAGPSPN=pla&gclid=CjwKEAjwgMieBRCB3bqB94e9lD4SJABW3sTNhdKVlsYORCmLLlyoBEosUQcBw7BjpukjLjAdQrmq1BoCAfXw_wcB
    is a good one, but I do not know if available in AU
    does your come with a time little spoon, or are you supposed to measure with a regular spoon?

15. 

    hedyJuly 25, 2014 at 10:51 am

    http://www.nirvanahealthproducts.com/products/nirvana-organics-stevia/pure-stevia-extract-pwd.-15g.html
    looks like the right onw

16. 

    MaxathomeJuly 25, 2014 at 8:24 pm

    Would Xylitol be a better choice?

17. 

    JessicaAugust 27, 2014 at 1:17 pm

    I decided to go with stevia, as I’m trying to stay as natural as possible, also I’m not a huge fan of the splenda taste. Unfortunately Stevia has confusing baking directions. Does anyone know how to properly bake with Stevia without halving it with sugar (“to maintain liquid levels”)

18. 

    LindaSeptember 19, 2014 at 2:12 pm

    I haven’t tried it yet, but I have a blend of erythitol and monkfuit extract that people say tastes like brown sugar. I’m waiting for my two weeks of no nuts to end before making almond flour chocolate chip cookies with it. 🙂

19. 

    Shannon MSeptember 24, 2014 at 10:03 pm

    Pure *powdered Stevia is awesome tasting. It tastes like 10X sugar. If you have dogs, I’ll repeat what he orig wrote, please don’t keep it in the house. I know of two different people who lost their dogs from organ failure; the dogs snuck food off the table made with Xylitol. It doesn’t take much and Accidents do happen. And dogs are smart – and devious. 😉

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21. 

    AmberDaniDecember 27, 2014 at 8:22 pm

    don’t be too quick to dismiss xylitol. Yes never feed it to your dog but the same can be said for a lot of things that humans consume. Yes, it can cause stomach upset in high doses but so can other sweeteners. Here is what I learned because I worked at a dental office that sold xylitol products. I didn’t want to push something on people when I didn’t know a lot about it. It is the best sweetener for your teeth. The bacteria that causes all of those nasty dental problems cannot digest xylitol and therefore thus starve. This is so much so that in many European countries and China have given xylitol gum to school aged kids for a very long time. Did I mention all of these countries discovered that most of the kids stopped getting ear infections too? On a personal note, my youngest, of 6, developed cavities. He was the only one and it happened at an early age. The extra brushing didn’t help. The special gel and mouthwash from the dentist didn’t help. It all continued until I broke down and paid more to buy xylitol toothpaste. He hasn’t had problems ever since. Xylitol is more expensive. It has less of a sweet flavor than other sweeteners. But please don’t totally discount it!

22. 

    Karyn MitchellJanuary 4, 2015 at 2:01 pm

    Xylitol actually acts the most like sugar in recipes, it is also one of the best of the sugar alcohol family in that it has a low glycemic impact and lower GI side effects. Yes, there is the toxicity issue w/ pets…but MANY household products/foods are toxic to pets, yet we don’t ban them from our houses…I have dogs and I am simply exceedingly careful. Xylitol is NEVER left out where my dogs can get it, nor is any food containing it left on the counters, ever! Most people don’t know their dogs could get into their sugar free gum and have a toxic reaction, and most of us aren’t that careful w/ purses and bags that contain items like this. My dogs also do not have free roam of the house 24/7 and also do not receive people food even though they’ve been known to steal bacon! The bottom line is what George says; “it is your choice” do your research and make a choice that works for you. Don’t let folks bully you into one or the other (as is a frequent tactic on many FB pages and forums) I actually keep a variety of sweeteners on hand as they have different uses for different applications.

23. 

    CherylJune 10, 2015 at 12:19 am

    I find the Stevie VERY bitter also. Plus it doesn’t seem to make things sweet.

24. 

    LynneMay 13, 2016 at 11:42 pm

    Splenda is not a healthy substitute. It has Scurolose in it which is not a natural product and it has Melodextrin in it which causes diabetic spikes. YOu need to find a better choice. I use http://WWW.Wheylow.com for Diabetics and it only has natural Lactose and Frutose in it. Tastes great and bakes really great too.

25. 

    Heather E.December 26, 2016 at 8:04 pm

    Sandi — Sukrin Gold and Sukrin Fiber Syrup Gold are the closest I have come to the taste and baking quality of brown sugar. (http://sukrinusa.com/sukrin-gold) Made from erythritol.

26. 

    kaywessApril 25, 2017 at 6:55 pm

    Thank you Suzanne. I was hoping someone would comment on that.

27. 

    SusieHmMkrJanuary 8, 2018 at 2:20 am

    Splenda gave me 3 kidney stones in the 16 mos I’d used it (2003-2005). I admit, it’s good, it’s the best sugar substitute. I do miss it. It’s the only low-carb dietary change I’ve made since the stones and no stones since! Met a person in the grocery store who mentioned kidney stones, I told him my story, his jaw dropped, said he’d been drinking more coffee because of the flavored Splenda packs (not sure they’re still around). Then I heard a radio clip one morning in 2008 saying there was a 50% increase in kids having kidney stones. I immediately blamed Splenda, it was in everything! I nixed all sugar substitutes for a long time until I discovered Swerve a couple years ago. I don’t use it much, but, I won’t eat anything with Splenda in it, only Stevia.

28. 

    Rochelle BirchJune 9, 2021 at 5:15 pm

    Monk fruit is a lot better for you than stevia because stevia is really really processed whereas monk fruit is closer to natural state, monk fruit is also very beneficial to the body, and has no awful aftertaste like stevia.so I disagree with your stevia comment

29. 

    Rochelle BirchJune 9, 2021 at 5:17 pm

    Just be careful, I think erythitol makes food taste horrible

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