Substitution Information for Sweeteners

Notes: Many alternatives to 'white sugar' are on the market.  Unfortunately some of them are misleading.  'Brown sugar', for instance, is not unrefined in the slightest.  It is generally white sugar sprayed with a mist of molasses.  'Raw sugar' is simply coarse white sugar, as is 'Turbinado sugar'.

Stevia is sometimes available in diluted forms (with the addition of vegetable based fillers such as maltodextrin).   The chart information does not correspond accurately for these products.  We currently carry several great books on cooking with Stevia, which has zero calories and hardly any sucrose (0.4%!).  Stevia is clearly a great choice for diabetics and others who are extremely sensitive to the physiological impacts of sugars.  These books are available at our customer service desk.

Sugar alcohols such as Xylitol and Erythritol are also recommended for those having trouble with blood sugar balance as they have little affect on blood sugar.  Xylitol is a great sugar substitute for net carb counters and low carb diets. It has a glycemic index of approximately 7 while the glycemic index for Erythritol is zero. Excessive consumption of erythritol (over 80 grams per day) or Xylitol (more than 40 grams/day) may result in digestive upset, diarrhea, and bloating.

Honey is not recommended for prolonged or high-temperature cooking.  It has very delicate and highly beneficial enzymes which are destroyed through the application of heat.  For this reason, unpasteurized honey is also much more preferable.

Agave Nectar is a high fructose sweetener made from the heart of the cactus, agave.  It may be suitable for those who need to monitor glucose intake. It has a low glycemic index of 32.