The lowdown on LowCarb Sweeteners

CookingWithCarlo.com ^ | Dec. 15, 2003 | Carlo3b Dad, Chef, Author

[carlo3b]

The lowdown on LowCarb Sweeteners

Some call it ----ose, but think of it as Sugar

When dealing in chemistry, the ending "ose" indicates sugar; so beware of ---ose ingredients on food labels. Ordinary table sugar, the white granulated type, is known as sucrose. This is a list some of other names of sugars you might encounter are; sucrose, dextrose, fructose, lactose, glucose, maltose.

BEWARE: "ose" sugars are pure carb, thus 1 gram of sugar = 1 gram of carbohydrate = 4 calories.

Look for these other commonly used sugar-carbohydrate ingredients: white and brown sugar, succanat, turbinado, demerrara, molasses, corn syrup, maple syrup, honey, barley syrup, malt syrup, rice syrup, cane juice and syrup, fruit juice concentrate**

** Beware of foods that boast no-added sugar, or sucrose-free. Read the label carefully; many foods such as jams and fruit drinks are sweetened with concentrated grape or apple juice, which are very sweet, high-fructose syrups, and yield the same carb and calorie count as sucrose (table sugar).

A Noted Exception is that "sucralose" (Splenda) ends in ---ose, but think of it as "lose" instead, because it is made from sucrose, sugar. Splenda is calorie and carb-free.
Fructose is sometimes promoted as a suitable sweetener for diabetics and low carbers because it does not require insulin to be used by the cells; thus there is no rise in insulin level. However, it is still a carbohydrate and yields 4 calories per gram, just like any other sugar. Fructose has an added disadvantage - because it doesn't require insulin, it is rapidly absorbed by the liver and converted to glycerol - ultimately leading to increased triglycerides and cholesterol levels.

The fructose that is added to commercially processed food is a highly refined, purified sugar created in a lab from corn and other syrups.You can find it everywhere - fruit drinks, soft drinks and iced teas, baby foods (yes!), jams and jellies, candies, desserts and baked goods.

As outlined by Ezine nutritionist Anne Collins other sweeteners that are worthy of attention:

Artificial Sweeteners

As a group, artificial sweeteners are classed as "non-nutritive". Thus, they provide a sweet sensation to the tastebuds, without raising blood sugar levels or insulin, and are useful for weight-loss because they are calorie- and carbohydrate-free.

The most common artificial sweetener in use is aspartame (Equal, Nutrasweet). Aspartame is calorie- and carb-free, however it is far from being an ideal sweetener. First, it is not chemically stable, meaning that when exposed to heat and air, it breaks down into its chemical constituents - phenylalanine and aspartic acid. This makes it unsuitable for cooking, or for storage over more than a couple of days. Also, many people have experienced unpleasant symptoms from consuming aspartame, from mild headaches and stomach upset to migraines and depression. The manufacturers continue to assert that the product is safe, and indeed most people can enjoy it without any problem whatsoever. Moderation is the key.

In Canada, food and beverage manufacturers are using a combination approach in their products - using aspartame with another sweetener, acesulfame-potassium (Ace-K, Sunette). This sweetener is not absorbed and yields zero carbs and calories. It has a bitter after-taste, but when combined with another sweetener, this is eliminated. By combining sweeteners, an improved sweet taste is achieved, and reduced amounts of each chemical is required.

Sucralose (Splenda) is spun from regular sucrose sugar in such away that the body doesn't recognise it, so it is not absorbed. Thus it contributes no calories or carbohydrates in its pure form. It remains stable in heat, so is ideal for cooking and baking. Splenda is available for home use as a bulk sweetener, which measures spoon for spoon exactly the same as sugar. It is also available in a more concentrated form in convenient packets. However, these Splenda products also contain maltodextrin, which gives it the necessary bulk. Thus, it does contribute a small amount of calories and carbohydrate. Either form of Splenda, whether it's the bulk form in the box, or the little packets, will yield 0.5 carb grams per amount equivalent to 1 tsp (5 ml) of sucrose sugar. Just remember that the powder in the little packets is much more concentrated, so a smaller volume is needed to give the desired sweetness.

More and more commercial products made with Splenda are becoming available - especially beverages, soft drinks and iced teas, desserts, condiments and candies. Keep an eye on your grocer's shelves. Also visit our Shopping Page for some popular products available in Canada.

Also available in Canada is cyclamate (SugarTwin, Sucaryl), a zero-calorie/carb sweetener. There is still some controsversy that this chemical may cause bladder cancer in rats; it has never occured in humans in over 30 years of study. It is still banned in the US. Cyclamate is not used in commercial products, and is only available as a "table top" sweetener. It comes in bulk form, measured spoon for spoon like sugar, or as concentrated packets, tablets and liquid, There is also a brown sugar flavour, which some enjoy. Cyclamate is stable in heat, so is fine to use in cooking and baking.

Stevia

This is a non-caloric, zero-carb natural sweetener, derived from a South American plant stevia rebaudiana, and has been in wide use in Asia for some years now. It's becoming more readily available in North America; look for it in health food and natural food stores. So far, it appears to be well-tolerated, with no reports of negative effects. It is available as a liquid extract - either concentrated or dilute, a white crystalline powder made from the extract or simply the powdered green herb leaf. It provides an intense sweet taste, which has the potential to be bitter. Some people find it has a slight anise/licorice flavour which may or may not be objectionable. Also, some studies suggest that it may possibly stimulate the release of insulin; in Protein Power Lifeplan, the Eades' recommend using stevia with caution. It is stable in heat, so is fine to use in cooking.

Maltitol, Sorbitol and Other Sugar Alcohols

Sugar alcohols - also called polyols - are a class of carbohydrate that are neither sugars nor alcohols. This group includes maltitol, sorbitol, mannitol, xylitol, erythritol, lactitol, and hydrolysed starch hydrolysates (HSH). These popular sugar substitutes provide the bulk and sweetness of sugar and corn syrup, but are incompletely absorbed in the intestine. Thus they provide fewer calories and carbs than sugar, and result in a much slower, and smaller rise in blood sugar and insulin. They are generally recognised as safe for diabetics to consume for this reason, and products sweetened with these products may legally be labelled "sugar-free" in both Canada and the US. Sugar alcohols do not promote oral bacteria, and xylitol in fact inhibits bacterial growth, thus do not cause tooth decay.

There is a great deal of confusion about whether or not these products provide carbohydrates, and how they should be counted toward a carbohydrate-restricted diet. Some authorities say they provide zero carbs because they are not absorbed. Others, such as Diabetic Associations across North America, are taking a more cautious stand. Currently, food labelling regulations in Canada and US do not require (yet) including maltitol et al in the Total Carbohydrate data of the nutrients list. However, the amount must be listed in the ingredients panel.

So how do you count them in your carb budget for the day? Some say 0 carbs, so just go by the label and only count the carbs from any sugar or starch in the food. Others, such as the Canadian Diabetes Association, recommend counting the full amount as carbohydrate grams, especially for patients using carb-counting for insulin dosage and insulin pumps. Still others take a median approach, and suggest counting each gram of maltitol as 0.5 carb grams.

All authorities recommend using caution and definitely moderation is key. Because they are not completely absorbed in the bowel, they have a nasty reputation of holding onto water, and promoting diarrhea, gas and bloating. This is politely termed the "laxative effect". Sorbitol and mannitol are the worst offenders, maltitol and lactitol less so. The label should indicate the serving size. This is the amount considered safe to eat before the laxative effect takes over. So beware that overeating these foods can have serious effects. Especially for children, who of course will experience the effect from an even smaller amount.

Many low carbers enjoy an occasional chocolate bar or candy sweetened with one of the sugar alcohols, and find there is no effect on their weight loss or ketosis. Some do find it will put them in a stall. Others find they definitely experience a blood sugar "rush" from eating even a small amount. For a few, the laxative effect is pronounced, and even a small amount will trigger unpleasant symptoms. This is definitely a case of YMMV (your mileage may vary). For some low carbers, planning for one of these treats now and then helps to stave off cravings for serious carb binges. Indeed, even at full count, a 40 gram chocolate bar sweetened with maltitol has an average of 12 carb grams, as opposed to regular plain chocolate with 25 carbs in a similar sized bar. Just beware that they can also trigger the sweet cravings you hope to avoid.

[carlo3b]

Don't forget about our other recipes located on former threads.. including these great threads.. All aboard.. We're getting on track to a healthier LIFE! Get series about HEALTHY, and LOW CARB FOOD , and who could forget.. Lets get the SKINNY on the Atkins Diet
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THE DIET WARS, a Battle of the SEXES.. How LowCarb can this go?MY TRUE STORY OF SANTA AND A REAL CHRISTMAS TALE... Where is spirit of Christmas? Have you seen it?, and many more.. Enjoy!

[carlo3b]

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[Poohbah]

Did you make sure Arthur McGowan is on that list? </reference to a classic FR thread>

[sonofatpatcher2]

Is this the diet Saddam was on in his spider hole?

[diotima]

I use liquid splenda when I cook. I put the powdered stuff in my coffee but granulated splenda has carbs that add up, especially if you are using it in cooking quanities.

A good article about sugar alcohols: Making the case to count sugar alcohols

[Soaring Feather]

Good morning Carlo!

[lysie]

Good morning, carlo, my friend.

[expatguy]

bump

[sauropod]

ty for the ping.

[PGalt]

Thanks for the ping. Will read tonight...off to work.

[carlo3b]

 

THE CLINTON LEGACY COOKBOOK
It's yours!

......Put it in a stocking NOW!!

[Temple Drake]

add me

[SamAdams76]

I have been using Splenda for several months now as a substitute for sugar. I get it in packet form and put it in my tea and coffee. I have maybe 2-4 packets a day on average, once in a while I might have 6 but never more than that. As of yet, we don't use it for baking or anything else. My wife uses it in her iced tea.

I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks. But it's probably better than the sugar-laden diet I used to be on and I'm certainly much healthier these days now that I'm down to my normal weight.

[carlo3b]

Did you make sure Arthur McGowan is on that list?

Great idea.. adding ole Arthur... LOL

LowCarb Swiss Chard Lasagna

• l  Medium to Large head of chard or cabbage
• l  Tblsp. Olive Oil
• 2  Garlic Cloves, minced or pressed
• l  Medium Onion, chopped
• l  Green Bell Pepper, chopped
• 3/4 lb. gr. beef (can also use 1/2 sausage with the beef for a little bit of a kick)
• l  6 oz can Tomato Paste
• l  tsp. dried oregano
• 2 tsp. salt
• l tsp. black pepper
• l cup grated Mozzarella Cheese
• l/2 cup Ricotta or Cottage Cheese
• l/2 cut freshly grated Paramesan Cheese

Preheat oven to 350 degrees.
1) Wash the chard and remove the tough outer leaves. Cut the head in half. Carefully peel back the leaves. trying to keep them in tact; thest will serve as the lasagna noodles.
2) Arrange the individual leaves on a steamer basket or tray and steam until nearly tender, about 3 to 5 minutes.(you can also do this in the microwave.) Set aside.
3) Put the olive oil in a large skillet over medium-high-heat. Saute' the garlic, onion, and green peper until the onion is translucent.
4) Add the ground beef and brown thoroughly. Drain or skim the accumulated fat and water.
5) Add the tomato paste and tomato sauce and seasonings to the mixture and combine well.
6) Coat a 9 X 13 X 2 inch-baking pan with a little olive oil.
Assemble the lasagna:
Line the bottom of a pan with a layer of  leaves. ( I cut in 2" strips - I find they lay platter) Top with half the meat mixture. Add a third of the mozzarella cheese and half of the rocotta cheese. Add another layer of  leaves, and remaining half of the meat mixture, another third of the mozzarella and the remaining half of the rocotta. Top with the remaining mozzarella and finish by scattering the paramesan on top.
Bake covered for about 20 min. Uncover and bake for 5 minutes more.

Per serving: 9 grams carbs.

[SierraWasp]

I ain't inta cookin, but yoo better never, ever take me offa yer ping list, cause you keep the memry of angelic FReeper Angelique alive for me!!!

She would be havin a laff riot over the capture of that born again "Nebuchadnezzer" madman over there in Iwrack!!!

[carlo3b]

Welcome to a healthier life.. :)

LowCarb Asian Soup

A potful every 2 to 3 days could keep the doctor away, and is all you need to drop pounds fast.

• 1 Tbs peanut oil
• 1/4 C chopped ginger
• 1/4 C chopped garlic
• 2 cans (32 oz ea.) plus 2 C chicken broth
• 1/2 C cornstarch
• 1 pkg. (10.5 oz) firm tofu cut in
• 1/4    pieces
• 1 (8 oz) can straw mushrooms
• 1 (8 oz) bamboo shoots, drained
• 1/2 C soy sauce
• 1/4 C rice wine vinegar
• 1 Tbs sugar
• 1 tsp crushed red pepper flakes
• 2 (16 oz) bags frozen oriental veggies
• 1 lb peeled shrimp
• 1/4 C chopped cilantro
• 1 (10 oz) pkg spinach, trimmed and chopped

1) In large pot heat oil over medium heat.  Add ginger and garlic, cook until tender, 3-4 min.
2) Combine 1 C broth with cornstarch until smooth.
3) To pot, add cornstarch mixture, remaining broth, tofu, mushrooms, bamboo shoots, soy sauce, vinegar, sugar and crushed red pepper flakes; bring to a boil and cook until thickened.
4) Add frozen veggies, shrimp and cilantro.  Simmer until shrimp is just opaque, about 10 min.
5) Stir in spinach until just wilted.
Serve hot, and stay fit!

[KDD]

good info....thanks.

[carlo3b]

Is this the diet Saddam was on in his spider hole?

Naw, he was on the Yuckins diet!.. LOL

 LowCarb Chicken Finger Snacks

I used stir fry cuts but you can trim up breasts or thighs... this makes about 8.

• 1 lb. Chicken tenders
• 1/4 cup crushed hot pork rinds
• 8 or 9 crushed smoked almonds
• 2 tbs crushed walnuts
• 1/2 tsp black pepper
• 1 tbs grated parm. cheese
• 1 tsp paprika
• dash oregano
• 1 tsp parsley
• 1 lg. egg

1) Crush up the nuts first finely. Then add in the pork rinds...Crush finely again.
2) Add in the rest of the stuff (except the egg)and mix well.
3) Beat the egg then dip the chicken in the egg wash, then roll in the mixture.
Set up the fry pan coated with oil (your choice) Make sure it's hot first then...FRY IT UP!!!
They cook quick be careful.. Yummmmmm

[Lil'freeper]

Sucralose (Splenda) is spun from regular sucrose sugar in such away that the body doesn't recognise it, so it is not absorbed. Thus it contributes no calories or carbohydrates in its pure form.

FWIW, two of the hydrogens on the carbon ring are replaced by chlorine atoms.

I've found that Splenda doesn't carmelize as nicely, so it's harder to get baked goods to turn 'golden brown'. And also too much Splenda can be overwhelmingly sweet and leaves a funny, gritty, filmy feeling on the teeth. So I usually cut the Splenda with Sugar Twin, stevia, or rapadura. Rapadura is a true sugar, dried cane juice like the turbinado and succinat, but it is unrefined. All of the trace minerals are left in place. I figure if I'm going to fudge a bit, I'll go with something that has some nutritive value.

[carlo3b]

Bless you my dear FRiend, Angelique is never far from our hearts..What would a food thread be without our Angel... Merry Christmas