Carbohydrate-Free Sugar Substitutes

Artificial sweeteners are generally calorie-free and low in carbohydrates, making them ideal for diabetics, low-carb dieters or people who simply want to reduce their sugar intake. The Food and Drug Administration is the agency that regulates artificial sweeteners, which must meet approval requirements before being marketed for public use. The following low-carb sugar substitutes are FDA-approved and have a variety of uses.

Aspartame

• Aspartame was first introduced in 1981 and is the sweetener most commonly found in diet sodas. Marketed to the public as Equal or NutraSweet, it is 200 times sweeter than sugar and has no effect on blood glucose levels. It breaks down and loses its sweetness when exposed to high heat, so it is not suitable for cooking or baking. One concern about aspartame is that some people with a rare genetic disorder called phenylketonuria cannot metabolize phenylalanine, which is an essential component of aspartame. These people, called phenylketonurics, must avoid any aspartame-sweetened food.

Saccharin

• Saccharin is the first artificial sweetener created and has been approved in the United States as a sweetener for foods, beverages and pharmaceuticals, such as cough syrup. Saccharin does not convert to glucose in the body and is readily eliminated by the kidneys unchanged. It has 300 to 500 times the sweetness of sugar and contains no calories. Saccharin is most commonly marketed as Sweet 'N Low.

Sucralose

• Sucralose, also known as Splenda, is created by manipulating sugar molecules and has about 600 times the sweetness of sugar. Because it is made from sugar, it tastes like sugar, but is not metabolized in the body as such. It is calorie- and carbohydrate-free and can withstand high temperatures without losing its sweetness, making it ideal for use in low-carb recipes.

Stevia

• Stevia is an all-natural, calorie-free herb from Paraguay that has 250 to 300 times the sweetness of sugar. It has a slightly different taste, almost like licorice. It can also withstand cooking heat of up to 200 degrees Fahrenheit without losing its sweetness. Stevia contains zero carbohydrates and is a popular choice for low-carb dieters who want an all-natural sugar substitute. It is available in liquid or powder form in most grocery and health food stores.

Sugar Alcohols

• Sugar alcohols, or polyols, are natural sugar substitutes that are used in many sugar-free diet products and energy bars. Examples of sugar alcohols include sorbitol, isomalt, maltitol and xylitol. Sugar alcohols are equivalent to sugar in level of sweetness and are used in the same proportion, but contain half the calories. Carb counters can subtract half the sugar alcohol grams listed on a product label, as the body only absorbs half the carbohydrates of sugar alcohols.