Almost a year after my last physical, I made an appointment to see my doctor because of pain in my legs. I settled for a different doctor because my primary was not available on the days and times I was requesting. I am glad I did because after going through my file, the first question the doctor asked was something I suppose any doctor would immediately make their patient aware of, “Did they tell you that you are pre-diabetic”. “No”, I said. “am I”?
Frankly , I was more disgusted than shocked by my PCP’s failure to alert me. I could have adjusted my diet a year earlier. “Avoid all added sugar”, he finally said.
I knew that diabetes ran in my family as my mother and some of my siblings were already diagnosed with the disease. But since I didn’t get it by the age of 50, I thought I was one of the lucky ones. So it took me sometime to adjust to the news. After a slight depressive phase, my next reaction, at the doctor’s advice, was to dramatically cut out all sugar and all items that contain it. I am one who usually goes to extremes, at least that what my wife thinks. However to me , this is an all-or-nothing kind of situation.
Multiple trips to the grocery store, countless minutes standing in front of the gluten free shelf, the aggravation of going from store to store, the limited availability of sugar free products got me to rethink my initial strategy of sugar avoidance. I had to adjust. So I went back to the drawing board.
Thinking about it once more, made me realize how lucky I am to be a chef. It will be easier on me than it would be on anyone who’s not a chef. As a chef, I can turn almost anything into something I would like. I guess that’s what you’ll call the benefit of the trade or one’s skills.
My cuisine is mostly gluten free anyways, and I was raised in a country where sweet and savory did not mix. So for those meals, I’d just have to watch out for the carbs. My big concern was breakfast. My morning routine would be the most affected. I grew up on coffee and buttered baguette in the morning. Since then, it hasn’t changed. It is still coffee accompanied with some sort of sweet pastry. I really don’t mind sugar free coffee. As a matter of fact, I love strong coffee. What is the point of having a good brew if you mask the flavors with cream and sugar?
Nonetheless, it is very hard for me to find bread without added sugar. I first started to explore the whole grain or 100 percent whole wheat breads instead of white bread. White bread is made from highly processed white flour and added sugar, however whole grain breads contain added sugar as well. So I started baking, which I rarely did as a professional chef.
First, I used dried or baked fruits as a sweetener. Baking removes liquid from the fruit, thus concentrates its flavor and natural sugar content. For that too, I’d have to pick the right fruit that when baked would not affect my blood sugar greatly. After a while I made it my mission to find the best sweetener with the least aftertaste that will aid in controlling my blood sugar. Most people stop consuming sugar not because they don’t like it, but for health reasons. Therefore the substitute has to be closer in every way to the former, excluding the elements of their concern. Below are 6 sugar substitutes, how they compare in texture, taste, dissolvability and sweetness to sugar.
Terminology:
Sucrose: Sucrose is common sugar. It is a disaccharide, a molecule composed of two monosaccharides: glucose and fructose. Sucrose is produced naturally in plants, from which table sugar is refined.
Allulose: Allulose is made through a natural enzymatic process using non gmo corn. Allulose is naturally found in some fruits like kiwi, raisins, figs & jackfruit. It does not raise blood sugar and only has 1/10 of the calories of sugar.
Erythritol: Erythritol is a naturally occurring sugar alcohol derived from corn, and also found naturally in small amounts in a variety of other plants and fruits.
1- Organic Brown Coconut Sugar
Organic Brown Coconut Sugar: Shipping Weight: 1.07 lbs, 1 pound pouch MSRP: $5.69, GI Index: 100 Where to find it: https://www.swansonvitamins.com/sweet-tree-organic-evaporated-palm-sugar-blonde-16-oz-pkg
Product Details: Ingredients: Certified Organic Fair Trade Granulated Coconut Blossom Nectar.
Manufacturer’s Notes: Big Tree Farms Organic Brown Coconut Sugar is nature’s perfect sweetener. Low on the glycemic index, palm sugar is a pure and simple cane sugar alternative. This palm sugar is produced from the nectar of tropical coconut palm blossoms of Southeast Asia. Once collected, it is kettle-boiled into a thick caramel and ground to a fine crystal.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Use the same way you use regular sugar, it’s a 1:1 ratio. Great replacement for brown sugar 1:1 ratio. Palm sugar is the perfect choice for all your sweetening applications, from coffee and tea, cereals, baking and savories.
Bullet Points: Product of Indonesia. Certified Organic by Control Union, Verified low GI, vegan, kosher, Unrefined, Certified Fair trade, USDA Organic, Verified Non GMO Project, Control Union Fair Choice Social and Fair Trade Standard
Amazon Rating: 4.7 out of 5 stars on 12 reviews. #13 in palm sugar.
My Humble Opinion:
Texture: At first look, the brown coconut sugar looks like a coarse, non-sticky brown sugar or finer sugar in the raw although the texture in the mouth feels similar. It smells like brown sugar, a molasses aroma with a hint of caramel.
Ability to dissolve: The coconut palm sugar dissolves well in room temperature water. The appearance is cloudier after it is dissolved than regular brown sugar.
Sweetness: It is described to have a 1:1 ratio on the packaging and that’s what my taste test revealed as well.
Taste: Compared to dark brown sugar, the brown coconut sugar has stronger molasses aftertaste.
Best for: Becauseof the darker color it leaves when dissolved, I would avoid using the coconut in creamy recipes if color is important. Good in flavored lattes, and baked good with chocolate notes like brownies and cupcakes.
2- Organic Beet Sugar
Organic Beet Sugar: 3 pound pouch MSRP: $7.02. GI Index: 100 Where to find it: https://www.swansonvitamins.com/now-foods-beet-sugar-3-lbs-pkg
Product Details: Ingredients: Beet Sugar (Non-GMO). Use as a substitute for sugar in most recipes. Beet sugar is made using a process that involves thinly slicing sugar beets to extract the natural sugar juice. The juice is purified and heated to create a concentrated syrup, which is crystallized to form granulated sugar.
Manufacturer’s Notes: Sweeten up foods with Now Healthy Foods Beet Sugar. Derived from the refining of sugar beets, Beet Sugar delivers 99.9% pure sucrose. It is a suitable substitute for cane sugar in recipes. Just use the same amounts of beet sugar as you would cane sugar when substituting. Some people who are allergic to table sugar may be able to use beet sugar. It is a suitable substitute for cane sugar in recipes. Good for people who are allergic to regular sugar.
Bullet Points: Product of Austria. Packaged in the USA, Vegetarian/Vegan Product, 99.9% sucrose, NOW Real Food®, natural, no added ingredients, NON GMO Project VERIFIED
Amazon Rating: 4.5 out of 5 stars on 145 reviews. #218 in sugars.
My Humble Opinion:
Texture: looks similar to sugar, but feel less coarser.
Ability to Dissolve: Dissolves well in room temperatures water.
Sweetness: same as sugar, 1:1
Taste: no after taste for some, a little earthy, oxidized aroma and burnt sugar aftertaste for others.
Best For: Beet sugar is good for anything you would use granulated cane sugar for. It may act differently in baking as a substitute because baking is such a perfect science. It could be great for baked goods that are better with crunchier sugar. This sugar is not a substitute for diabetics. Beet sugar is essentially pure sucrose, for this reason, consuming high amounts of beet sugar can contribute to weight gain and the development of chronic conditions, such as diabetes, heart disease and liver problems. For more info check this article. https://www.healthline.com/nutrition/beet-sugar-vs-cane-sugar
3- Date Sugar
Date Sugar: 1 pound pouch MSRP: $7.55. GI Index: 100. Where to find it: https://www.swansonvitamins.com/now-foods-date-sugar-1-lb-454-grams-pkg
Product Details: Ingredients: Date Sugar from Powdered Dried Dates.
Manufacturer’s Notes: Date Sugar from Now Foods is a naturally sweet alternative to conventional sugar that offers a pleasant taste and is perfect for your baking needs. This sugar is made from raw and unprocessed dry dates that have been finely chopped. You can also add date sugar to fruits, yogurt, cereal or anything else you think deserves a little extra sweetness.
Bullet Points: Product of Tunisia.. Packaged in the USA, Vegetarian/Vegan Product, Raw & Unprocessed, NON GMO Project VERIFIED
Amazon Rating: 3.8 stars on 240 reviews #576 in sugars
My Humble Opinion:
Texture: Very loose, a mix of dust and broken date skins form this sugar. Date sugar is more comparable to flour than sugar.
Ability to Dissolve: The date sugar doesn’t dissolve in water. It would help to use a blender to be able to completely blend it. It leaves specks of undissolved date skins and a residue on the top of the water reminiscent of congealed fat.
Sweetness: As it is just ground dried dates, it is a lot less sweet than brown sugar. It is said to be a 1:1 ratio, but in my taste test, I found that hard to believe. The burnt caramel notes overwhelms the sweetness a bit. A 2:1 ratio will be my suggestion.But keep in mind that as you add more date sugar to your mixture, the color gets deeper and the burnt note stronger.
Taste: A lot less sweet relative to sugar with a burnt caramel tone that makes the date sugar a little bitter for my taste.
Best For: Date sugar has a low tolerance to direct heat, therefore it is best sprinkled on fresh fruits, yogurt, cereals and items that don’t require cooking. If used for baking, it should be folded into the mixture before baking rather than on the top. I would suggest using it with baked goods containing ingredients like chocolate, cocoa powder, coffee or espresso. Would also be a good sugar to use in savory dishes like BBQ sauces, steak sauce and fruit moles.
4- Whole Earth Sweetener CO. 100% Erythritol
Whole Earth Sweetener CO. 100% Erythritol. 4 pound pouch MSRP: $15.70. Product Details: GI Index: 0 Where to find it: https://www.amazon.com/gp/product/B07MCYC3T1/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&th=1
Product Details:
Manufacturer’s Notes: WHOLE EARTH SWEETENER 100% Erythritol Sweetener is an alternative to sugar that can be used as a sweetener or in recipes. Erythritol tastes, bakes and measures just like sugar! Erythritol is a naturally occurring sugar alcohol derived from corn, and also found naturally in small amounts in a variety of other plants and fruits. WHOLE EARTH SWEETENER 100% Erythritol Sweetener is Non-GMO Project Verified, and is sourced from a fermentation process using non-GMO corn, so it is similar to the erythritol that naturally occurs in fruits like grapes and pears. With zero calories and zero grams of sugar per serving, erythritol meets the needs of health-conscious consumers, while still providing a sweet, delicious taste. Erythritol features a crystalline structure and great resistance to heat, making it an ideal sugar substitute for baking and cooking. EARTH SWEETENER 100% Erythritol Sweetener is gluten-free and kosher certified to meet your dietary needs, and, due to its low glycemic index, is an excellent sweetener for individuals with diabetes as well as those following paleo, keto and candida lifestyles. Ideal sugar substitute for baking and cooking.
Bullet Points: 100% Erythritol, low glycemic index, Natural, derived from corn, Non-GMO Project Verified. zero calories, zero grams of sugar, gluten free,
Amazon Rating: 4.5 out of 5 stars on 1581 reviews
Texture: A little more refined than regular sugar and dissolves faster in the mouth.
Ability to Dissolve: Dissolves faster in water than sugar
Sweetness: About 30% less sweeter than cane sugar
Taste: Creamierin the mouth with a slight metallic taste. In water the off putting taste is more accentuated going from metallic, minerally to bitter
Best For: Erythritol can be usedto replace sugar in baking and in cold and hot drinks, but would not caramelize as well as sugar. The uneasy flavor you get from tasting it directly or in cold water could easily be masked by other stronger flavors like coffee and spices. Erythritol sugar is good for diabetics and is keto friendly.
5-Diabetic Kitchen Sugar4DiabeticsTM
Diabetic Kitchen Sugar4DiabeticsTM. 12 ounces pouch MSRP: $13.99. Where to find it: https://www.amazon.com/gp/product/B082PBHK4S/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1
Product Details: The New Nature-Based Sweetener with ZERO Carbs
Manufacturer’s Notes: You can use Sugar4DiabeticsTM just like you use sugar, but everyone’s taste is different. So you might end up with a 1:1 ratio, a 2:1 ratio, somewhere in between, or some other ratio. Start small — you can always add more, but you can’t take it out after you’ve added it. Once you’ve found what works for you, you’ll know the exact amount to use each time. It works great in hot or cold beverages and quickly dissolves. You can bake with it too — it even browns up like sugar. You’ll probably find lots of new ways to use Sugar4DiabeticsTM and you’ll love the guilt-free feeling of knowing there are ZERO calories and ZERO net carbs — in a real food, nature-based sweetener!
Bullet Points: Product of USA, Natural, monk fruit, Zero carbs, Zero calories, no added sugar, no sugar alcohol, no aftertaste, gluten free
Amazon Rating: 4.1 out of 5 stars from 24 reviews #318 in sugar substitutes
My Humble Opinion:
Texture: Sugar4DiabeticsTM has an off putting smell once you open the bag and bring it to your nose that dissipates in the air. It looks similar to Erythritol sugar, but with fine grains, almost powdery. The texture feels creamy on the tongue.
Ability to Dissolve: Sugar4DiabeticsTM dissolves instantly in room temperature water. Faster than regular sugar.
Sweetness: nearly 1:1 ratio. Although some people might think it sweeter than sugar, I on the other hand find the sweetness equal to the former.
Taste: Creamierin the mouth with a noticeable, but not strong aftertaste. The aftertaste is something you’ll get used to by the third or fourth use, or would not be present when added to beverages or in baked goods.
Best For: Sugar4DiabeticsTM is an allulose-monk fruit extract blend. works great in hot or cold beverages and quickly dissolves. Great for baking and it caramelizes just like cane sugar. It does not raise blood sugar levels because it is poorly absorbed. That poor absorption makes it, and all sugar alcohol products a problem for fermentation in the intestines likely to cause problems with GERD. https://thepaleogut.com/conditions-disease/gerd/no-calorie-sweeteners-can-be-a-problem-for-gerd-sufferers/
6-Wholesome Sweeteners Allulose:
Wholesome Sweeteners Allulose: 12 ounce pouch MSRP: $13.99. Where to find it: https://www.amazon.com/Wholesome-Allulose-Granulated-Sweetener-Glycemic/dp/B07YBTWGPM/ref=sr_1_5?
Product Details: Wholesome Allulose is a delicious zero calorie sweetener! Allulose is made through a natural enzymatic process using non gmo corn. Allulose is naturally found in some fruits like kiwi, raisins, figs & jackfruit. It does not raise blood sugar and only has 1/10 of the calories of sugar.
Manufacturer’s Notes: Granulated Allulose is a great calorie free sweetener for baking. Allulose keeps cupcakes, muffins, quick breads and brownies moist and fluffy rather than dried out. Allulose dissolves easily so it’s perfect for your morning coffee, iced tea, smoothies or sprinkling over granola.
Bullet Points: No Glycemic Impact, Not considered an “added sugar” on NLEA, Available in granulated & liquid forms, 3 year shelf life for granulated & 2 years for liquid
Amazon Rating g: 4.3 out of 5 stars from 396 reviews
My Humble Opinion:
Texture: Allulose has smaller granules than cane sugar. It feels the same on the tongue as sugar, but less crunchier.
Ability to Dissolve: It dissolves in room temperature water a little faster than sugar.
Sweetness: Feels as sweet as sugar on the tongue as a direct test, but a lot less sweeter in beverages. The ratio I settled on is 2 ½ allulose to 1 sugar
Taste: smooth with a mellow aftertaste. Which makes it suitable for baking, as you don’t want flavor interference.
Best For: Granulated Allulose is a great sweetener for baking cupcakes, muffins, quick breads and brownies. Allulose dissolves easily so it’s perfect for your morning coffee, iced tea, smoothies or sprinkling over granola. Good for sugar free simple syrup
We did a caramelization comparison of the reviewed sugars in case someone is interested in using one to top creme brulee, caramelize popcorn or nuts, or use them at the bottom of creme caramel.
My Humble Opinion:There are a lot of sugar substitutes on the market today. The choice you make would eventually be based on your diet, tolerance and preference. In case you can’t find a sugar substitute that fits your needs and know yourself well around the kitchen, my humble opinion would be to find out what fruits fit your diet and use them to sweeten your beverages, cooking and baking.
Originally published at https://myeatstory.com on July 29, 2020.
