Practical Guide and Recommendations to use Natural Sweeteners

For those willing to switch sugars for a healthier option, I am sharing helpful information on natural sweeteners and how to use them. It is easier than you think, and it will help you improve your health by kicking sugar from your diet. You may want to read my article “Added Sugar” (here) if you haven’t done it to understand how sugar affects your health. 

Almost everyone likes sweet treats, especially on special occasions like birthdays or holidays. Quitting sugar doesn’t mean you have to stop doing this. 

I do need to mention the following: many people out there have a real sugar addiction. Unfortunately, natural sweeteners may not help reduce the uncontrollable craving for sweets but carry on with it for these people. The best option if sugar addiction is present, like with any other addiction, is to get help to treat it and reset your brain and body. 

Why Natural Sweeteners?

Even though I have explained in my “Added Sugar” article (here) that there is a consensus about the safety of using sweeteners at every age, I prefer to go for the natural option when available. To sum up, this approach is the one I recommend to my family, friends, clients, and patients. So, this is my recommendation for you and your family.

At home, we don’t have table sugar. I explained to my kids why we needed to quit using it, and I asked them to try different natural sweeteners and choose the ones that tasted good for them. Both my kids like to cook, especially bake, and they were happy to keep doing it using these sweeteners. After some trial and error, we choose the ones we like the most. Because they were involved in the decision, they were happy to do it. However, we don’t use them on everything. Quitting sugar and not using sweeteners on everything has helped us retrain our taste buds and sense the natural sweetness of whole foods. You can do the same with your family.

Because no natural sweetener behaves exactly like sugar, I will try my best to explain how they behave with baking and other cooking methods. On the other hand, they can substitute sugar for simpler things like sweetening beverages or foods.

The Best Natural Sweeteners

#1 – Erythritol:

Erythritol is a sugar alcohol that is found naturally in fruits and fermented food. For production at a large scale, yeast is used to ferment glucose syrup. The name sugar alcohol comes from the chemical structure similarities to alcohol and sugar, but they are not sugar neither alcohol. 

There are various sugar alcohols in the market, but erythritol is unique because it doesn’t raise blood sugar or insulin. The small intestine absorbs it into the bloodstream and is excreted in urine after almost no changes. Because it is absorbed before reaching the Colon (large intestine), it does not have the laxative effect that other sugar alcohols have. 

FYI: other sugar alcohols that you may find in sugar-free or keto products are sorbitol and maltitol (more about maltitol below). They raise blood sugar and spike insulin in response, so it is better to stay away from them. 

Pros of Erythritol: 

It mimics sugar in its crystalline structure, so it is an excellent option to:

• Whipping air into fat: making sweetened whipping cream.
• Whipping air into egg whites: making meringue.
• It caramelized well: think about caramelizing nuts or crème brûlée top layer.
• Brown and crisps up nicely.
• It comes in granulated and powdered forms. If you can only find the granulated version, try grinding it. The powdered version is excellent for desserts like cheesecakes, preserves, or other recipes that call for a creamy/smooth (no granular) texture.

In addition:

• It may prevent dental plaque and cavities compared to other sweeteners.
• As mention before, it does not increase glucose or insulin in the blood. It has an insignificant amount of calories and carbohydrates. 

Cons of Erythritol:

• It is less sweet than sugar (about 70% less). Some brands combine it with other natural sweeteners to increase sweetness (for example, Pyure combines stevia with erythritol).
• Unlike sugar, erythritol does not attract or hold on to moisture. If you do not adjust your recipe to increase the fat content (keto/low carb recipes are usually higher in fat, so no problem there), your result product will be dry and become stale much faster.  
• Erythritol doesn’t melt as quickly as sugar during baking, so baking cookies won’t have the spreading effect on the dough the way cookies made with sugar do. 
• Erythritol tends to be recrystallized in liquid recipes, resulting in gritty or hardened sauces, custards, or ice creams once they cool. 
• Some people get a mouth-cooling or minty sensation when eating something with erythritol. If you experience this sensation, you can try a different brand or use one that combines erythritol with other natural sweeteners (like Pyure or Lakanto).
• Some sensitive people may have bloating, gas, and diarrhea (though not as much as other sugar alcohols).

As I mentioned before, you may find erythritol combined with other sweeteners like Monk Fruit or Stevia to increase sweetness (make it a 1-on-1 substitute with a cup of sugar) and improve the taste. As I always recommend, read food labels to ensure that it is not combined with other types of sugars (dextrose, maltodextrin, or other additives) or sugar alcohols that may impact your blood glucose (sorbitol or maltitol). 

Types of Products: granulated, confectionary or powdered, brown. Some brands combine it with Stevia or Monk Fruit to increase sweetness and add bulking properties to them (see below). 

Some brands in the U.S.: Swerve, Wholesome Erythritol; combined: Pyure (with Stevia), Lakanto (with Monk Fruit), Truvia (with Stevia).

Some brands outside the U.S.: Sukrin (in the UK), Keto Market Eritritol (in Argentina), Healthy Superfoods Eritritiol Puro (in Mexico), Natvia (with Stevia, in Australia, New Zealand, UK, Vietnam, Korea, China, and the US).

#2 – Stevia:

Stevia comes from the South American plant Stevia rebaudiana, which is part of the sunflower family. It is extracted and refined in a multi-step industrial process to meet the U.S. and European regulatory requirements. Safe products contain in their ingredient list the words stevia extract or Stevia rebaudiana. If your local natural foods store has whole stevia leaves or crude stevia extracts, don’t buy them due to the lack of evidence about their effects on your health.

Pros of Stevia: 

• It has no calories and no carbs.
• It does not raise blood sugar or insulin levels.
• It is a concentrated sweetener, so a little sweetens a lot.

Cons of Stevia:

• Some people find that it has a bitter aftertaste.
• It has no bulk effect on baking, so it does not contribute to the texture or consistency.
• It does not caramelize or crisp up.
• It is no good for whipping cream or egg whites (it can’t whip air bubbles).

Stevia Glycerite is a thick liquid form of Stevia with a consistency similar to honey. It is twice as sweet as sugar but much less than the liquid or powdered Stevia. It is known to have no bitter aftertaste and keep its flavor when heated. Similarly, it does not create bulk or caramelize, as mentioned above. 

Type of Products: liquid, powdered or granulated. As mentioned above, some granulated products combine Stevia with Erythritol, like Truvia or Pyure. Be careful with the ones combining Stevia with other products like dextrose or other fillers. Always check the ingredients label on all stevia products.

Some brands in the U.S.: Splenda Liquid Stevia, Sweet Leaf Sweet Drops. 

Some brands outside the U.S.: please read the food labels for the ingredient list. Do not buy products that contain other ingredients like maltodextrin, dextrose, sucralose, or other fillers.

# 3- Monk Fruit:

It is a natural sweetener also known as lo han guo. Because Monks cultivated it in Northern Thailand and Southern China, it got this famous name. It is a small, round fruit rich in antioxidants. Eastern medicine has been using it for colds and digestion for centuries.

Mogrosides are the non-caloric substance derived from Monk Fruit that gives intense sweetness. 

It is also a concentrated sweetener sharing the Pros and Cons with Stevia.

Pros of Monk Fruit:

• It does not raise blood sugar or insulin levels.
• It is a concentrated sweetener, so a little sweetens a lot.
• It tastes better than stevia. It is often mixed with stevia to improve its aftertaste.
• It doesn’t cause digestive upset.

Cons of Monk Fruit:

Same as Stevia:

• It has no bulk effect on baking, so it does not contribute to the texture or consistency.
• It does not caramelize or crisp up.
• It is no good for whipping cream or egg whites (it can’t whip air bubbles).
• It can be expensive.

Typer of Products: pure liquid drops or liquid drops with stevia; granulated blends with erythritol or stevia. You may find brands that use Monk Fruit combined with other sweeteners to make chocolate syrup, syrup with Maple flavor, and chocolates. 

Some brands in the U.S.: Lakanto, Splenda Monk Fruit Liquid, Sweet Leaf.

Some brands outside the U.S.: Natulce, Monk Fruit Natural. 

A word about Stevia and Monk Fruit: because bulking is important for many recipes, some products labeled as Stevia or Monk Fruit as the primary ingredient may have others. Avoid the ones containing maltodextrin, dextrose, sucralose, or other additives. Other products combine these two with Erythritol, claiming that they measure cup to cup with sugar. Although they may be labeled as Stevia or Monk Fruit, you will find that the primary ingredient is Erythritol when checking the food label. Accordingly, you have to use the product as Erythritol when cooking or baking with them. 

#4- Allulose:

It is a relatively new addition to natural sweeteners. It is a “rare sugar” (almost the same molecular structure as Fructose) naturally found in dried figs, jackfruit, raisins, and wheat. Like erythritol, it is absorbed by the small intestine and excreted in the urine without raising blood sugar or insulin. 

Allulose is generally recognized as safe by the FDA.

It tastes like sugar and doesn’t seem to cause digestive side effects when consumed in small amounts. However, a large dose MAY cause diarrhea, abdominal pain, nausea, and headaches. 

Pros of Allulose:

• It tastes almost like sugar.
• It caramelizes well. It is great for chewy cookie recipes.
• It is more hygroscopic (attracts and holds moisture), making it a good option for baking.
• It does not recrystallize, so it is an excellent option for ice creams/sauces/custards.

Cons of Allulose:

• It is only 70% as sweet as sugar. 
• It may cause some gastrointestinal problems if taking it in large amounts.
• It doesn’t crisp up cookies if the recipe calls for it.
• It may make some baked goods very brown on the outside, without being burnt. 

Type of Products: granulated or syrup.

Some brands in the U.S.: Wholesome (granulated and syrup), Splenda Allulose, RxSugar (granulated and syrup).

Some brands outside the U.S.:  Splenda is an international brand, but you will need to look for it in your local market or online. The brand SinZero from Mexico uses a blend of allulose and Monk Fruit, but the ingredient list in their products looks very clean. 

You may have heard about the following sweeteners. Why do I not recommend them?

Bocha Sweet:

I will mention this natural sweetener here because of its popularity due to its very similar taste to sugar. I couldn’t find any study about it. According to a reputable source, It does not raise glucose or insulin in the blood because, like Fructose, it is metabolized by the liver turning to fat and storing it. This is the reason why I cannot recommend it. Maybe we will have more scientific data about it and have a green light to use it in the future. 

Xylitol:

It is a sugar alcohol like Erythritol, naturally present in fruits and vegetables. You can find it in sugar-free gums and candies. I do not recommend it as a regular sweetener for the following reasons: 

• It is low carb and low calorie, but not zero carb/zero calories (its Glycemic Index is 13). If you use it as your regular sweetener will add up. In addition, It has a small impact on blood sugar and insulin. 
• It can cause gastrointestinal distress. 50% of what you consume is absorbed, and the rest is fermented in the colon, causing bloating, gas, and diarrhea in small amounts. 
• It is highly toxic for dogs. Even a tiny bite of something containing Xylitol can be fatal.

Maltitol:

Another sugar alcohol. You can find it in “sugar-free” or “keto” products because it is cheaper than the other natural sweeteners. In contrast to Erythritol, Maltitol increases blood sugar and insulin level. Consequently, it is a potential concern for people with pre-diabetes or diabetes. To sum up, it has three-quarters of the calories as sugar, and it is a potent laxative.

Isomalto-oligosaccharide(IMO):

It is produced by treating the starch in corn or other grains with enzymes to create a sweet, less digestible form of carbohydrate. You can find it in many products claiming to be “sugar-free” or “keto,” listed as fiber on the food label. Studies have shown dramatic increases in blood sugar and insulin levels after consuming IMO in healthy adults. If you are trying to reduce sugar in your diet to benefit your health, you will want to avoid IMO-containing products.

Combining Natural Sweeteners

As mentioned above, many of the natural sweeteners are combined to improve different qualities for their use. Combining them also improves the taste in many cases. Because none of these sweeteners act exactly as sugar, try to use the recipe’s sweetener or follow the instructions for substitutes. 

Final thoughts: 

Now that you know the pros and cons of every sweetener go ahead and start using them. Try different brands at home so you and your family can choose the ones you like the most. Even though there are conversion charts online for sugar to natural sweeteners, my go-to recommendation is to add the sweetener slowly and taste to adjust to your and your family’s preference when following a recipe. Remember that some are sweeter than sugar, and others are not. Keep in mind that some of the sweet taste will bake off when baking recipes giving a finished product less sweet than expected. 

In conclusion:

• Experiment with the different natural sweeteners.
• Choose the ones you and your family like and suit your cooking and daily life needs.
• Try different recipes that you and your family may enjoy. 
• Be patient and consistent, and keep your family involved. Going sugar-free is a critical step for a healthier life, and you can do it!. 

My favorite blogs with sugar-free low carb recipes online:

https://www.wholesomeyum.com/ (this site has a great conversion table)

https://alldayidreamaboutfood.com/

https://www.sugarfreemom.com/

https://www.ditchthecarbs.com/

If you prefer to have recipe books, my favorites are:

• Carolyn Ketchum Books (author of the alldayidreamaboutfood.com blog, all her books are a staple on my kitchen)
• Maria Emmerich’s Sugar-Free Kids (this one is new, and we are experimenting with it. My kids like her recipes so far)

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