With the rise of health awareness, more and more people are choosing to use sugar substitutes instead of traditional cane sugar, whether to reduce calorie intake or to control blood sugar levels. However, since sugar substitutes have different sweetness than cane sugar, it is crucial to correctly adjust the amount in the recipe. Today, we will explore how to adjust the amount in the recipe according to different sugar substitutes to ensure that your dishes and drinks are both delicious and healthy.
1. Stevia
Stevia is a natural zero-calorie sweetener that is dozens of times sweeter than cane sugar, so you need to significantly reduce the amount when using it.
Adjustment method:
- 1 cup of cane sugar is approximately equal to 1/4 to 1/2 teaspoon of stevia extract. Since stevia is extremely sweet, you only need to use a very small amount.
- Since stevia sometimes has a slightly bitter taste or aftertaste, it is recommended to choose a high-quality product, or try mixing it with other sweeteners to balance the taste.
Tips:
Since stevia has a strong sweetness, you can start with a small amount and gradually increase it to avoid over-sweetness or an unpleasant aftertaste.
2. Erythritol
Erythritol is a low-calorie sweetener that is about 70%-80% as sweet as sucrose. It does not cause blood sugar fluctuations, so it is a common choice for diabetics.
Adjustment method:
- Erythritol is close to sucrose in sweetness, so it can usually replace sucrose in a 1:1 ratio. For example, if a recipe calls for 1 cup of sucrose, you can directly use 1 cup of erythritol.
- Note that erythritol is stable at high temperatures and can be used for baking and cooking.
Tips:
Although erythritol is similar in sweetness to sucrose, some people may experience mild gastrointestinal discomfort after consuming too much, especially on an empty stomach. Therefore, moderate use is key.
3. Xylitol
The sweetness of xylitol is similar to that of sucrose, about 100% of that of sucrose. It is also a low-calorie sweetener and has a small effect on blood sugar.
Adjustment method:
- Since the sweetness of xylitol is comparable to that of sucrose, you can directly replace sucrose at a 1:1 ratio.
- Xylitol is suitable for baking and desserts, can be used at high temperatures, and will not break down and lose its sweetness.
Tips:
Xylitol may cause gastrointestinal discomfort in some people, especially when used in excess. It is recommended to gradually increase the amount used and observe your own reaction.
4. Monk Fruit Sweetener
Monk Fruit Sweetener is a natural sweetener that is 150-200 times sweeter than sucrose, so a very small amount is required.
Adjustment method:
- Due to the extremely high sweetness of monk fruit sweetener, usually 1/4 teaspoon of monk fruit sweetener extract is equivalent to the sweetness of 1 cup of sucrose.
- It is recommended to add gradually according to the sweetness requirements to avoid excessive use, which may cause over-sweetness or discomfort.
Tips:
Monk fruit sweetener usually has no obvious aftertaste and is a popular natural sweetener, but due to its high concentration, the amount should be carefully controlled when used.
5. Coconut Sugar
The sweetness of coconut sugar is similar to that of sucrose, but slightly lower, so it can be used to replace sucrose in a 1:1 ratio.
Adjustment method:
- If a recipe requires 1 cup of sucrose, 1 cup of coconut sugar can be used. Coconut sugar contains certain minerals and dietary fiber, so it not only provides sweetness, but also adds some health benefits.
- Coconut sugar has coarser particles and lower solubility, which is suitable for recipes that need to maintain a granular texture.
Tips:
Although coconut sugar is similar in sweetness to cane sugar, it still contains a certain amount of calories, so it needs to be used in moderation, especially for people who are controlling their weight.
6. Honey
Honey is a natural sweetener that is slightly sweeter than cane sugar and contains some trace amounts of vitamins and minerals. Honey is widely used in baking and cooking.
Adjustment method:
- Honey is about 1.5 times sweeter than cane sugar, so you can use 2/3 cup of honey to replace 1 cup of cane sugar.
- Since honey is a liquid, if there are a lot of liquid ingredients in the recipe, you may need to reduce the amount of other liquids.
Tips:
Honey has a unique flavor. It not only provides sweetness, but also adds fragrance to food. Pay attention to adjusting the proportion of other liquid ingredients when using it.
When using sugar substitutes, the most important thing is to adjust the amount in the recipe according to the difference in sweetness. Each sugar substitute has a different sweetness, so it needs to be adjusted gradually according to personal taste and recipe requirements. In addition, please note that some sugar substitutes may affect the texture, taste or digestive system of food, so you need to try more in actual operation to find the substitute and dosage that suits you best.
If you are a first-time user of sugar substitutes, it is recommended to start with a small amount and gradually increase the dosage until you find the best balance to ensure both health and deliciousness!