As you explore healthier dietary choices, you may find your sweetener options to be difficult to navigate. Which sweeteners dissolve in cold drinks? Which ones hold up in baked goods? Which sweeteners taste like sugar, and which ones taste terrible? Below, we'll explore a selection of popular alternative sweeteners, detailing their best uses, followed by their heat stability, dissolvability, and potential cautions.
Sucralose
Typical Use: Sucralose is a versatile sweetener. It's commonly used in beverages, baked goods, and a variety of processed foods due to its taste closely resembling that of sugar without the calories.
Heat Stability: It remains stable under heat, making it suitable for cooking and baking. However, when used in high temperatures, it might break down and produce potentially harmful compounds.
Dissolvability: Sucralose dissolves well in liquids, making it widely used for drinks and liquid formulations.
Cautions: While approved for use in foods, some studies suggest that sucralose can have adverse effects in some people. Some studies have shown that sucralose may negatively affect your gut bacteria, and gut bacteria is a crucial player in weight, immunity, skin clarity, and more.
Aspartame
Typical Use: Aspartame is primarily used in soft drinks, sugar-free gums, and low-calorie desserts. Its sweetness is intense, with a flavor profile that many find similar to sugar. Some people find the aftertaste to be bitter or metallic.
Heat Stability: Aspartame can lose its sweetness when exposed to high temperatures for extended periods, making it less ideal for baking or high-heat cooking.
Dissolvability: Aspartame efficiently dissolves in warm and cold liquids, and for that reason it is frequently used in beverages.
Cautions: People with a rare genetic disorder called phenylketonuria (PKU) should avoid aspartame as they cannot metabolize phenylalanine, one of its components. Additionally, the International Agency for Research on Cancer (IARC) classifies aspartame as potentially carcinogenic, and some people avoid it for that reason.
Monk Fruit
Best Use: Ideal for desserts and beverages, monk fruit's naturally fruity undertone complements fruit-based dishes and smoothies splendidly.
Heat Stability: Remains stable even at high temperatures, making it apt for baking and cooking.
Dissolvability: Efficient, though granulated versions might need a tad more stirring.
Cautions: Because monk fruit is such a powerful sweetener, it is often mixed with other sweeteners. Check labels to know what you’re getting.
Allulose
Best Use: Perfect sugar-free sweetener for recipes that require caramelization, like no sugar caramels or crème brûlée.
Heat Stability: Caramelizes similarly to sugar, enhancing its suitability for baking.
Dissolvability: Easily soluble.
Cautions: Allulose is generally well-tolerated. In some people, consumption of large amounts can lead to bloating or digestive discomfort, so start with small amounts to see how you feel.
Stevia
Best Use: Stevia shines in a variety of recipes, from baked goods to beverages. Given its potency—significantly sweeter than sugar—a little goes a long way. Most people report noticing a mildly bitter but noticeable aftertaste.
Heat Stability: Suitable for both cooking and baking.
Dissolvability: Efficiently dissolves in both cold and warm liquids.
Cautions: Stevia products are often mixed with filler products including other sweeteners, as it is easy to use too much pure stevia. Some people avoid stevia glycosides because of its potential for endocrine disruption.
Xylitol
Best Use: Beyond its dental benefits in oral products, xylitol is a top choice for sugar-free baked goods and confections.
Heat Stability: Well-suited for cooking and baking.
Dissolvability: Solubility is on par with regular sugar.
Cautions: Xylitol is fatal for dogs, so pet owners often avoid bringing the product into the home. In humans, overconsumption can result in digestive disturbances.
Erythritol
Best Use: Excelling in baked goods and beverages, erythritol's subtle cooling aftertaste can be an asset in minty or chilled recipes.
Heat Stability: Handles heat well, although it does not caramelize.
Dissolvability: Generally good, though sometimes it can render a slightly gritty texture.
Cautions: Like several sugar alcohols, erythritol can cause digestive discomfort when consumed in large quantities.
Mannitol
Best Use: Known for its moisture-retaining properties, mannitol is often incorporated in candies and gums.
Heat Stability: Tolerates heat but might not offer sugar's browning effect.
Dissolvability: Less soluble than sugar.
Cautions: Excessive intake can lead to digestive issues and a potential laxative effect.
Isomalt
Best Use: The first choice for sugar-free hard candies, isomalt's resistance to crystallization ensures a smooth texture in the final product.
Heat Stability: Exceptionally suited for heat applications, particularly candy-making.
Dissolvability: Slow to dissolve, hence its preference in hard candies.
Cautions: May induce a laxative effect in some people.
