How to Use Sugar Substitutes

Although daily use of sugar substitutes has increased threefold in the last decade, studies have not indicated a significant change in body weight or decreased consumption of high-sugar products overall. It appears that many individuals opt for a combination of both--foods with sugar substitutes and those with regular table sugar.

For individuals seeking to lose weight, sugar substitutes can help, but only if they are used properly and as a substitute for table sugar. Sugar substitutes have a wide variety of uses, but consumers should understand that they do not function in the same manner as table sugar. Because of their composition, these substitutes cannot be substituted equally for sugar. For that reason, it is advised to do the following:

  • Read the label of the sweetener package for sugar equivalents.

  • Seek recipes developed by sweetener manufacturers and promoters for best outcome.

  • Opt for more recipes that do not require heating, like frozen desserts, gelatins, beverages, smoothies, and salads.

  • Experiment with foods and recipes you like. It may take several tries to get it right, but after a while you may find a new recipe you enjoy.

As you can see, no single sugar substitute meets all the needs of consumers. Some are preferred as tabletop sweeteners, others for baked products, and still others for beverages and frozen foods. Although low-calorie sweeteners do have their place in the food supply, and even though they can help reduce the overall intake of sugar and reduce a person's "sweet tooth," individuals should keep in mind that these products are not the magic answer to weight control. Substituting with sweeteners alone cannot make up for a poor diet. Individuals seeking to lose weight still need to combine a balanced diet with an exercise program for best results.

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