So, I created a sweetener conversion chart, as well as an easy calculator to do it for you. The most common question I get, though, is how to replace sweeteners in keto recipes. ( Full disclosure)īefore you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here - it’s crucial for understanding how they work and has a big section on baking. This post may contain affiliate links, which help keep this content free. The FDA has resisted additional long-term studies.Free Printable: Low Carb & Keto Food List Get It Now Needless to say, this is a contentious point with consumer groups like the Center for Science in the Public Interest, who say concerns over cancer and other worrisome effects have gone unaddressed by the FDA. The Skinny: When this sweetener is cooked up in the lab, methylene chloride, a solvent otherwise used in the production of paint stripper, degreaser and propellant gas, is used. Origin: Yet another 1960s lab blunder made by a German chemist with a penchant for tasting his own concoctions.įound in: Name just about any type of sweetened product and you might find Acesulfame-K, even in gum, mouthwash and toothpaste. Quicklist: 6category: Common Sugar Substitutestitle: Acesulfame-Kurl:text: Also Known as: It is listed in the ingredients on the food label as acesulfame K, acesulfame potassium, Ace-K, or Sunett. There's too little research on this sweet additive to make a judgment call. The Skinny: One of only two artificial sweeteners ranked as 'safe' by the consumer advocacy group Center for Science in the Public Interest - the other is sucralose - and its makers claim it's even harmless enough for pregnant and breastfeeding moms. Quicklist: 3category: Common Sugar Substitutestitle: Sucraloseurl:text: Also Known as: Primarily marketed as Splenda and less commonly as Sukrana, SucraPlus, Candys, Cukren and Nevella. Once again the Internet is rife with complaints about disagreeable, albeit short-term, side effects after consumption such as dizziness, muscle pains, numbness, nausea, gas and bloating.

On the downside, some animal studies suggest an association with infertility claims it causes cancer appear unsubstantiated. The Skinny: On the upside, studies, including a 2010 investigation published in the journal Appetite, show stevia lowers glucose and insulin levels more readily than other sweeteners, making it a good choice for diabetics. it's slowly been added to over 600 food items including candies, soft drinks, sports drinks and soy sauce. in 2008.įound in: In Japan, more than 40 percent of artificially sweetened products contain stevia. It's been sweetening things up worldwide for decades but was only approved for use as a food additive - not a sweetener - in the U.S.

Origin: Stevia is derived from the leaves of a South America and Central American shrub that's now grown all over the world, even in potted house plants. Quicklist: 2category: Common Sugar Substitutestitle: Steviaurl:text: Also known as: Stevia Extract In the Raw, SweetLeaf, Only Sweet, PureVia, Truvia

Governments all over the world have repeatedly declared it safe in moderate amounts in 2007 the FDA revisited the question by reviewing over 200 studies (some industry funded) and found no reason to issue warnings or pull it from the market. Though Internet message boards are loaded with accusations linking aspartame to various illnesses - including headaches, memory loss, depression, cancer and more - there's little hard evidence to back up such claims. The Skinny: Even though it has been extensively studied, controversy swirls around this sweetener like crystals of Equal in a cup of coffee.

Consumed by more than 200 million people worldwide. Origin: An accidental byproduct discovered in 1965 during experiments to develop a peptic ulcer drug.įound in: More than 6,000 products including diet beverages, dairy products, desserts and tabletop sweeteners. Quicklist: 1category: Common Sugar Substitutestitle: Aspartameurl:text: Also Known as: NutraSweet, Equal, Spoonful, and Equal-Measure While there's no question we should cut back on sugar, are artificial sweeteners part of the solution? Here's a rundown on six common sugar substitute options. The average American has about 22 teaspoons of the sweet stuff daily, the equivalent of about 335 calories. June 13, 2012— - intro: The American Heart Association says we're eating more than a spoonful of sugar - way more.

Equal splenda