We all love sweets, but too much can lead to various health problems.
According to Harvard Health, a high sugar intake can lead to increased blood pressure, fatty liver disease, and diabetes. You may want to use healthier alternatives for creating desserts.
Today, we compare seven sweeteners and unmask the flavor profiles of popular sugar substitutes!
Table Sugar vs. Sugar Substitutes
Table sugar, or sucrose, is a type of sweetener derived from the sugarcane plant. It’s a refined combination of glucose and fructose, two simple sugars.
Sucrose is the best sweetener in many desserts because it doesn’t have an aftertaste, and it contributes to tenderness. It builds structure, and most baked goods fall flat without it.
That said, sucrose isn’t the only sweet compound in the world. It’s possible to make healthier confectioneries by using sugar substitutes!
7 Popular Sugar Substitutes
Consuming too much sugar can contribute to health complications. Fortunately, you don’t have to give desserts up.
Below are seven of the most common sugar substitutes.
1 – Stevia
Stevia is a naturally sweet herb that grows in tropical regions.
Unlike sugar, stevia contains steviol glycosides, a compound 200 to 400 times sweeter than sucrose. You can use less stevia to get the same flavor as table sugar.
Stevia is suitable for diabetics or people on a ketogenic diet. You can sprinkle it directly on food or mix it into beverages.
2 – Honey
Honey is similar to sugar. It’s composed of glucose and fructose and is a high-calorie sweetener that can raise blood sugar levels.
Even so, honey is a healthier alternative because it contains amino acids, antioxidants, and minerals.
Raw honey can have different flavors and colors based on the origin. Some are fruity, while others have a caramel-like flavor profile.
3 – Monk Fruit Sweetener
Monk fruit is an emerging natural sweetener 100 to 250 times sweeter than table sugar. It has antioxidant properties and zero calories.
The Buddha fruit, or monk fruit, is a small round fruit from Southeast Asia. It contains a unique antioxidant called mogroside, which gives it its sweet taste.
Monk fruit has a coarse sugar-like texture with minimal aftertaste, making it a suitable substitute for baked goods. However, this sweetener is more expensive than table sugar due to limited supply.
4 – Erythritol
Erythritol is a sweetener that provides 70% of the sweetness of table sugar while only giving 6% of the calories. Producers make it by fermenting corn or wheat starch and refining it into a powdery white crystal.
Overall, erythritol is a suitable substitute for table sugar. It doesn’t spike blood sugar, but it may cause nausea, stomachaches, and cardiovascular issues.
Some people prefer erythritol for its fresh sweetness and minimal aftertaste.
5 – Agave Nectar
Agave nectar is a sweetener from the sugary sap of the agave plant, a succulent native to Mexico. This syrup contains healthy fibers called fructans, which boost metabolism and insulin production.
Unfortunately, some agave nectars undergo too much processing, destroying the health benefits. This is why choosing a reputable source for agave nectar is crucial.
Agave nectar is slightly sweeter than sugar, with a subtle honey taste. You may mix it into hot drinks, marinades, and even pancakes!
6 – Sucralose
Sucralose is an artificial sweetener made from table sugar itself. Manufacturers chemically change sugar, turning it 600 times sweeter and reducing calories.
What’s great about sucralose is that it has no bitter aftertaste, unlike other sweeteners. You can use it for sweetening yogurt, frozen desserts, and confectioneries.
7 – Palm Sugar
Palm sugar is a natural sweetener from the sap of palm flowers. It contains a combination of glucose, fructose, and sucrose, along with minerals like iron and potassium.
This type of sugar is a popular ingredient in Asian cuisine. People use it in curries, sauces, rice cakes, and other desserts.
Palm sugar is one of my favorite substitutes because of its mild caramel flavor and light sweetness!
Tips for Using Sugar Substitutes
Using sugar substitutes requires a bit of research. Each sweetener has different flavor profiles, so you need to alter recipes.
Here are my tips for using sugar substitutes.
- Adjust the Quantity: Different substitutes have varying sweetness levels compared to sugar. It’s best to start small and adjust the quantity based on taste.
- Watch the Baking Time: Sweeteners like erythritol and stevia may not caramelize like table sugar. If you incorporate them into cakes, you’ll need to watch the baking time.
- Consider Liquids: Using sweeteners like honey instead of sugar means you must change the amount of liquid in the recipe. Try lessening the water, milk, or eggs to account for the extra moisture.
- Experiment: Always test the recipe in small batches, and don’t be afraid to experiment!
Final Thoughts
Using alternative sweeteners in cooking and baking can be a challenge. You need to conduct some tests to see how each affects the recipe.
Still, it’s worth the effort because of the health benefits. Plus, who knows, the flavor profiles of some of these popular sugar substitutes may just elevate your dish!
Sarah is the founder of Baking Kneads, LLC, a blog sharing guides, tips, and recipes for those learning how to bake. Growing up as the daughter of a baker, she spent much of her childhood learning the basics in a local bakery.
Peter Cousens
Wednesday 15th of January 2025
I have only used Stevia for 15 years, it is interesting to learn more about the others though; l only use sugar to feed the yeast in bread making. Is there any alternative?