How Sweet It Is

From: Shirley S.
Date: 02/15/2010

Question: What is the best sugar substitute to use for baking and daily use for diabetics?

Answer: Here is some great news.  You can have your cake and eat it too. So why substitute sugar when you can use the real thing? According to the American Diabetes Association, diabetic meal plans should be comprised of healthy, well-rounded foods. Similar to the USDA Food Guide Pyramid, fats, oils,  and sweets should be consumed sparingly–but this does not mean eliminated.  Since baked goods are generally higher in fat and sugar, these should be limited to special occasions for every person. In which case, you can easily incorporate a slice of cake or a few cookies every now and then into your day.   The trick is to substitute other carbohydrate-containing foods with the baked good.   For example, opt for a salad with dinner instead of two to three servings of carbohydrate so you can enjoy that slice of birthday cake without jeopardizing your blood glucose levels.

As for your daily grind, non-nutritive sweetners approved by the FDA can be a safe way to control your diabetes when used appropriately.  The six approved sweeteners are acesulfame potassium (Sunett, Sweet-One), aspartame (Equal, NutraSweet), Neotame, saccharin (Sweet’N Low), Stevia, and sucralose (Splenda).  These are generally recognized as safe when consumed in moderation (approximately 2-3 teaspoons = 2-3 packets per day).  Splenda receives much acclaim for its heat stability properties, so is generally the preferred sweetener for baking (and they have a handy website).

One tip for tastier results is to only substitute half of the real sugar in recipes with a sugar substitute.  This will improve  texture, color, and taste. But keep in mind that sugar is not the only source of carbohydrates, flours are large contributors.  So regardless if you use a sugar substitute or not, always watch your portion size! As for your tea or coffee, you can use which ever of the approved sweeteners  best suits your taste.   Here is a handy quick guide to help facilitate your decision.  Happy sweetening!

Sweetener	Trade Name	Substitution Equivalent	Applications
Saccharin	Sweet’N Low	1 packet = 2 tsp sugar	Beverages Table-top Sweetener
Aspartame	Equal, NutraSweet	1 packet = 2 tsp sugar	Beverages Dairy Desserts Many Foods
Neotame		1 packet = 2 tsp sugar	Beverages Cakes Cereals Dairy Foods
Acelsulfame-K	Sweet-One, Sunett	1 packet = 2 tsp sugar	Baked Foods Beverages Candies Desserts
Sucralose	Splenda	1/2 cup = 1 cup sugar 1/4 tsp = 1 tsp	Baked Foods Beverages Desserts Table-top Sweetener
Stevia	Stevia	1/4 tsp = 1 tsp	Baked Foods Beverages Desserts Table-top Sweetener