1:1 SUGAR REPLACEMENT
On my quest to discover all zero-calorie sweeteners
that measure like sugar on a 1:1 ratio (spoon for spoon, they are as sweet as sugar),
I found 75+ options
There is A LOT to see here.
Scroll down to explore it all or, if you are short on time, make your choice below:
Monk Fruit | with ErythritolMonk fruit, also called luo han guo fruit, is a small green fruit of the Chinese plant Siraitia grosvenorii Swingle. The sweet components in the fruit, referred to as mogrosides, are 230 to 425 times sweeter than table sugar.
Monk Fruit | Golden and PowderedMonk fruit, also called luo han guo fruit, is a small green fruit of the Chinese plant Siraitia grosvenorii Swingle. The sweet components in the fruit, referred to as mogrosides, are 230 to 425 times sweeter than table sugar.
Low-Digestible SweetenersSwerve vs Allulose | Swerve vs Stevia | Swerve vs Monk Fruit | Swerve vs Splends | Swerve vs Erythritol
Click the Try it button of each sweetener to be linked to Amazon
where you can read reviews, labels, Q&As, and price.
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Quick Facts about 1:1 Sugar Replacements
Sweeteners that measure like sugar on a 1 to 1 ratio (in volume) have the same sweetness as table sugar. So you don't have to look for a conversion chart on their label as one teaspoon of those sweeteners equals one teaspoon of table sugar. One cup has the same sweetness as 1 cup of sugar and so on. What convenience!
They are usually a blend of a bulking agent (filler), which adds body and weight to your recipe, and a high-intensity sweetener. The predominant ingredient is always the bulking agent that may or may not be sweet. The most commonly used are maltodextrin and erythritol. Four high-intensity sweeteners are used in these sugar substitutes: sucralose, aspartame, stevia, and/or monk fruit.
When substituting it for sugar, we should measure "equal-volume," not "equal-weight," because they tend to be much lighter than sugar.
Just a Hint of High-Intensity Sweeteners
Most of those sweeteners that measure like sugar on a 1:1 ratio have just a hint of high-intensity sweeteners (HIS) such as monk fruit, stevia, sucralose or saccharin. In some cases, the weight ratio is 200 to 2000 (filler) to about 1 (HIS). It means that almost 99% of the weight comes from the filler, but 70 to 99% of the sweetness comes from the HIS. We are essentially having the fillers (erythritol, maltodextrin, allulose, or inulin) with just a hint of the high-intensity sweetener.
Measuring Cups or Teaspoons?
The advantage of "1:1 sugar replacement" sweeteners is we can directly swap the volume of sugar called for in a recipe. It is important to note that if we measure just one teaspoon (tsp), the calories are minimal—1.5 to 2 calories—but if we measure one cup (about 48 tsp), the calories provided vary from 70 to 100 cal (170 calories for Sola Sweetener).
Zero Calorie? Not Really
Most sweeteners labeled as "zero calories" are not entirely calorie-free. By law, if a sweetener provides <5 cal per serving, those calories may be rounded to zero, and the product may be claimed as "no-calorie sweetener".
How about if you measure cups of sweeteners? One cup of those sugar substitutes do offer significantly fewer calories than table sugar—as one cup of sugar provides about 750 calories—but it is not "zero." See the examples below.
Splenda Granulated is made up predominantly of maltodextrin ( 4 cal per gram) and just a hint of sucralose. By law, it may be labeled as "no calorie sweetener" because one serving (1 tsp), which is as sweet as 1 tsp of table sugar, provides less than 5 cal. One tsp of Splenda Granulated contains 0.5 grams of maltodextrin and 2 calories. Those calories can be rounded to zero in the Nutrition Facts label. On the other hand, a cup of Splenda, which has about 48 tsp, provides 95 calories.
The image below shows another example. Swerve Granular is made up predominantly of erythritol (0.4 cal per gram). One tsp of Swerve Granular contains 4 grams of erythritol, providing 1.6 cal, which may be rounded to zero and labeled as "zero calories." Keep in mind that a cup of Swerve Granular has about 70 calories.
Sugar substitutes that are suggested by the manufacturer to be measured in cups or as a cup-for-cup substitute for table sugar are in fact "reduced-calorie sweeteners", not zero calories. But note that, by law, they can be labeled "zero-calorie".
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