Want to make a “sweet” treat, but low-sugar baking has you baffled? Our dietitian team helps you sort out the numerous low-calorie and no-calorie sweeteners available to improve your game for healthier desserts.
Why consider low-sugar baking?
We naturally have a preference for sweet taste; enjoying the smell and taste of freshly baked cookies and muffins is a sign of being human. However, if you are trying to limit the extra calories and carbohydrates from added sugar, you might consider reducing the amount of added sugar in your baking. But where do you start?
Walk through the baking aisle and you will be amazed at how many reduced-calorie sweeteners exist. What is the best choice? It boils down to your taste preferences and the type of baking you are doing.
General tips for low-calorie sweetener baking success:
- Don’t use it to replace all of the sugar.
- You may need to reduce baking temperature and increase baking time.
- Try using a combination of sweeteners for the best flavor and texture.
- You may have better success with muffins and quick breads than trying to produce fluffy cakes and crispy cookies with low-calorie sweeteners. Aspartame (Nutrasweet) does not hold up to high temperatures and isn’t recommended for baking.
- Check product websites for baking tips and recipes.
- Remember that baked goods are still “occasional” treats, even with less sugar. Baked goods can be part of a healthy diet, but in moderation.
Bake with less sugar using these options without sacrificing taste
Sugar does more than add a sweet taste to your favorite treat. It helps baked goods turn golden brown on top and provides texture and volume. Sugar also helps keep treats from drying out as quickly. No low-calorie sweetener truly mimics these properties, but by learning about available options, you can get the best results in your low-sugar baking.
1. Use less sugar
Let’s start with the obvious. You can usually cut out about a third of the sugar in a recipe without a big sacrifice in taste, texture, or volume. Add vanilla, cinnamon, cocoa powder, or diced dried fruit to compensate for flavor loss.
Brown and granulated sugar are added sugars. Replacing granulated sugar with brown sugar will have no impact on the sugar content of the recipe, but it will influence the taste and texture.
Recipe to try: MyNetDiary’s Apple Crisp (made with a small amount of brown sugar with cinnamon for extra flavor).
2. Natural sugars
You may choose to bake with less-processed sweeteners such as honey or maple syrup as an alternative to refined sugars. However, they are still considered “added sugars.” Use ⅔ cup of these liquid sweeteners to replace one cup of white sugar.
Coconut sugar is made from the sap of the coconut tree and has a slightly lower glycemic index than white sugar. You can replace white sugar with an equal volume of coconut sugar.
Date sugar is made from finely ground dates, thus it isn’t considered an added sugar for food labeling purposes. Use ⅔ cup of date sugar to replace one cup of white sugar.
Although they are “natural,” these alternatives can be equally as high in carbs and calories as white sugar. They may have slightly more nutrients than white sugar, but you don’t (and wouldn’t want to) consume large amounts to influence your nutrient intake.
Recipe to try: MyNetDiary’s Low-Carb Pumpkin Chocolate Chip Cookies (made with a small amount of maple syrup)
3. Stevia (Pure Via, Truvia, Stevia in the Raw)
Stevia is a refined sweetener made from the stevia plant. It is often mixed with another sweetener such as erythritol (Truvia) or dextrose (PureVia) to provide extra volume.
Considerations:
- It’s best to use recipes specifically developed with stevia as an ingredient.
- Will not caramelize like sugar.
- Liquid stevia works well to sweeten beverages and soft, non-heated desserts such as eggnog, coffee drinks, smoothies, and puddings.
Recipe to try: Cake in a Mug from Truvia
4. Monk fruit
Monk fruit, also known as lou han guo, is a natural sweetener derived from an Asian gourd.
Considerations:
- Does not perform well as the sole sweetener in baked goods. It causes baked goods to brown faster and results in a different structure or texture. Monk fruit sweetener is often mixed with erythritol (such as the Lakanto brand) to provide the right volume and sweetness for baking).
- Dissolves well in liquids.
- Works well in cookies, cakes, and quick breads.
- Substitute in a ratio of ½ cup monk fruit sweetener for every one cup of sugar.
Recipe to try: Sugar-Free Pumpkin Pie From Lakanto
5. Sugar alcohols (erythritol, xylitol)
Sugar alcohols are found naturally in many fruits and vegetables. Sugar alcohols digest poorly, so they have only a small effect on blood sugar and are lower in calories than sugar. Erythritol and xylitol are the most common sugar alcohols used in low-sugar baking.
Considerations:
- Not as sweet as regular sugar.
- Erythritol and xylitol can create a cooling sensation in the mouth that some people may find unpleasant.
- Larger amounts can cause gas and diarrhea; less of a concern with erythritol.
- Can be substituted one-to-one as a replacement for sugar.
- Available in granular and powder forms.
- Xylitol is toxic to dogs, causing severe low blood sugar that can be life-threatening.
Despite recent research questioning its safety, the Food and Drug Administration still deems erythritol generally safe for consumption.
Recipe to try: MyNetDiary’s Meringue Cookies (uses xylitol)
6. Sucralose (Splenda)
Made from sugar altered by a chemical process, sucralose is 600 times sweeter than sugar! Sucralose is heat-stable, so it’s a great option for baking.
Considerations:
- Can use one-to-one as a replacement for sugar if you use a “baking blend” variety that has additional ingredients for volume.
- Use to replace some, but not all, of the sugar in a recipe for better texture.
- Available in a white sugar blend or a brown sugar option.
Recipe to try: Oat-Date Bars from Splenda
7. Allulose
Allulose (also known as psicose) is a relatively new low-calorie sweetener that occurs naturally in only a few foods, such as figs and dates.
Considerations:
- It tastes about 70% as sweet as sugar and has 10% of the calories.
- Retains moisture well.
- May result in denser baked goods, making it a better choice for moist muffins and quick bread.
- Browns and caramelizes, unlike most other low-calorie sweeteners.
Recipe to try: Gluten-Free Chocolate Chip Banana Bread from Splenda (made with Splenda Allulose Sweetener)
8. Fruit and fruit concentrates
Fruit can be a suitable alternative to sugar, providing natural sweetness and a boost of vitamins and minerals. Plus, fruit as a sugar substitute contributes moisture to the baked good.
- Applesauce: Applesauce provides natural sweetness and moisture to baked goods and works well as a sugar substitute in muffins and cakes. However, applesauce adds more liquid to the mix, so consider mixing it in before other wet ingredients in case adjustments are necessary. Use ¾ cup of unsweetened applesauce for every one cup of sugar.
- Ripe bananas: The moisture and sweetness of ripe bananas make them an excellent sugar substitute in baked goods like muffins or quick breads. Use one cup of mashed ripe banana for every one cup of sugar.
- Berries: Mash berries for a sweet puree that adds flavor and moisture. Use freshly mashed berries instead of pre-made jams or jellies to keep the sugar content low. If you’re looking for more of a jam consistency, consider mixing berries with chia seeds for more bounce. Bonus: the chia seeds will boost the fiber content of your baked goods. Use one cup of fruit puree for every one cup of sugar.
- Fruit juice concentrate: Apple, orange, or grape juice concentrate make great substitutes for sugar. Look for fruit juice concentrates that are 100% juice and therefore do not contain any added sugars. Use ¾ cup of fruit juice concentrate for every cup of sugar, and reduce the amount of liquid in the recipe by 3 tablespoons.
Your choice of low-sugar sweetener may depend on your health goals. For individuals with diabetes, opting for a zero-calorie sweetener may be the best choice. But if you’re simply looking to reduce your sugar intake, consider experimenting with one of the fruit alternatives.
