Low Carb Sugar Substitutes

With the gaining popularity of low-carb dieting, low-carb sugar substitutes are more varied and readily available than ever before. While you can only use some of these substitutes under certain circumstances, you can use others in essentially any way you would use sugar. For example, sweeten your cereal or iced tea with aspartame, or bake a cake using stevia or sucralose.

Aspartame

Aspartame, one of the most common artificial sweeteners, is both calorie and carbohydrate-free, and belongs to the "non-nutritive" class of substances. It has no effect on blood sugar levels, making it safe for diabetics and people who suffer from hypoglycemia. On the other hand, aspartame can cause mild side effects, such as headaches, bloating and stomach upset. For this reason, you should use aspartame in small doses, and discontinue use if you experience these side effects. Because aspartame breaks down under heat, you cannot use it in cooking or baking, and you should store it in high temperature environments.

Stevia

Stevia---a carb-free sugar substitute popular in Asia---is derived from the South American stevia rebaudiana plant. While the sweetness of stevia is intense to the point of bitterness in large amounts, you can use small to moderate amounts of stevia in cooking and baking, in warm or cold drinks, and essentially anywhere else you would use sugar. Stevia is an all-natural sweetener with no reported adverse effects; however, some studies suggest it could stimulate insulin release, so diabetics and those afflicted with blood sugar disorders should avoid it. It is available in both powder and pure liquid extract form, and is said to resemble black licorice in taste.

Sucralose

Sucralose is one of the most recent low-carb sugar substitutes to hit the market. While it is derived from sucrose sugar, it is made in such a way as to make it impossible for the body to absorb, meaning that it does not affect blood sugar levels. It does, however, contain a small amount of calories and carbohydrates; you should use it in moderation for dieting. Sucralose remains stable under heat, meaning you can use it for cooking and baking, and you do not have to store it in a temperature-controlled environment. For this reason, and also due to the fact that it tastes similar to sugar, sucralose is the preferred low-carb sugar substitute among consumers.