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]

Welcome to our list. In case some of you haven't seen these yet, here you are for an encore .. Enjoy.. :)

LowCarb Chicken with Fresh Herbs & Vegetables

Fresh vegetables and herbs wed blissfully to tender chicken breasts in a dish that will please nearly everyone. Colorful, delicious, and packed with nutrition!

• 1/4 cup Keto* Crumbs or low carb bread crumbs
• 6 Tablespoons shredded Parmesan cheese, divided
• 4 skinned and boned chicken breast halves
• 2 Tablespoons olive oil
• 10 large mushrooms, quartered
• 1 large green bell pepper, thinly sliced
• 3 large tomatoes, coarsely chopped
• 1 large garlic clove, pressed
• 1/2 teaspoon salt
• 1/4 cup chopped fresh basil
• 1 Tablespoon chopped fresh oregano

Combine Keto or bread crumbs and 4 tablespoons Parmesan cheese, and dredge chicken in mixture.

Cook chicken in hot oil in a large skillet over medium-high heat 4 minutes on each side or until browned. Remove chicken from skillet.

Add mushrooms and bell pepper to skillet; sauté 3 minutes. Add tomato, garlic, and salt; return chicken to skillet. Cover, reduce heat, and simmer 10 minutes. Stir in basil, oregano, and remaining 2 tablespoons Parmesan cheese. Serve immediately.

If you don't have fresh herbs, substitute 1 tablespoon dried basil and 1 teaspoon dried oregano.

Makes 4 servings –– 5.8 grams of carbohydrate per serving.
 
 

Bacon Cheeseburger Quiche

• 1 lb. very lean hamburger
• 1 small chopped onion
• 4 slices crisp-cooked bacon, chopped in bits
• 3 eggs
• 1/2 cup mayonnaise
• 1/2 cup half-n-half
• 8 oz. shredded chedder or swiss cheese
• garlic powder to taste (optional)
• white pepper

Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.
Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing. This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well, though.)

Makes 6 servings –– 2.2 grams of carbohydrate per serving.
 

Green Beans with Bacon and Almonds

• One 16 oz package frozen French style green beans, thawed
• One 16 oz package bacon, cooked and crumbled
• 1/2 cup slivered almonds

Fry bacon, draining off all fat, but leaving bits in the pan. Add thawed green beans and heat through, about 15 minutes, stirring occasionally. Add bacon and almonds, and heat another 5 minutes.

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 
 

Garlic Eggplant & Zucchini

This recipe calls for your veggies to be grilled. To approximate this dish indoors, set your broiler pan on the highest rack. Broilers vary significantly, so check after 30 seconds to make sure yours isn't excessively hot.

• 1 medium eggplant (or 3 skinny Japanese eggplants)
• 3 small zucchini
• olive oil for brushing
• coarse Kosher salt and freshly-ground black pepper
• 3 cloves garlic, crushed
• 2 Tablespoons olive oil
• 1 Tablespoons red wine vinegar
• crushed red pepper
• 1/4 cup chopped fresh parsley (leaves only)

If using standard (globe-type) eggplant, slice into 1/2" disks. Salt generously and set aside for 20 minutes. Rinse and pat dry. If using Japanese eggplant, simply slice eggplant in half lengthwise. Slice zucchini in half lengthwise.

Brush vegetables with olive oil; salt and pepper. Grill over medium coals until somewhat softened and golden, about 4 - 8 minutes per side, depending on heat.

Meanwhile, combine garlic, 2 tablespoons of olive oil, and red wine vinegar. Remove vegetables to platter. Drizzle with garlic-oil-vinegar sauce. Sprinkle with fresh parsley and crushed red pepper to taste.

Makes 4 servings –– 4.7 grams of carbohydrate per serving.

Swiss Cheese Cobb Salad

• 1 (10-ounce) bag (6 cups) mixed salad greens
• 1/4 pound Swiss Cheese, cubed
• 1 medium (1 cup) green pepper, coarsely chopped
• 1 medium (1 cup) red pepper, coarsely chopped
• 1 medium (1 cup) tomato, coarsely chopped
• 1/4 pound Ham, cubed
• 2 hard-cooked eggs, chopped
• 3/4 cup Bleu Cheese salad dressing

Place salad greens on large platter or in large shallow bowl. Place cheese in row down center of greens. Place half of each remaining ingredient in vertical rows from cheese to one side of platter. Repeat on other side of cheese with remaining ingredients. Cover; refrigerate until serving time.

Serve with salad dressing.

Makes 6 servings –– 4.5 grams carbohydrate per serving.

Grilled Sirloin Salad

• 1 1/4 lb. boneless beef top sirloin steak, cut 3/4-inch thick Tenderloin may be substituted for top sirloin.
• 1 teaspoon fresh lemon juice
• 6 cups gourmet salad greens mix
• 2 medium plum tomatoes, halved lengthwise, then cut crosswise into slices
• 1/2 cup prepared ranch or blue cheese dressing
• salt

Seasoning:

• 1 teaspoon dried oregano leaves, crushed
• 1 clove garlic, crushed
• 1/4 teaspoon pepper

In a small bowl, combine seasoning ingredients. Press evenly into both sides of beef steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 13-16 minutes for medium rare to medium doneness; turn occasionally.

Season steak with salt, as desired. Drizzle with lemon juice. Carve steak crosswise into thin slices.

In large bowl, combine salad mix and tomatoes; toss gently. Arrange beef on top of salad. Serve with low carb dressing of choice (Blue Cheese is terrific here!)

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 

Chocolate Chipper Cheesecake Crust:

• 1/4 cup almond or walnut flour (finely ground nut meal)
• 4 Keto Chocolate Biscotti Cookies - finely crushed
• 2 Tablespoons Splenda
• 4 Tablespoons butter - melted

Filling:

• 5 (8-oz) packages full fat cream cheese, softened
• 1 cup Splenda
• 1/2 cup DaVinci Sugar Free Vanilla Syrup
• 1 Tablespoon Oat Flour
• 1 Tablespoon sugarfree vanilla extract
• 3 eggs
• 1/2 cup sour cream
• 1 cup Sugar Free Chocolate Chips

Preheat oven to 350°F.

Mix the crust ingredients and press into bottom of springform or cheesecake pan.

Mix cream cheese, Splenda, DaVinci Sugar Free Vanilla Syrup, and vanilla extract with an electric mixer until blended. Add eggs one at a time, mixing on low after each, just until blended. Blend in oat flour and mix again. Then blend in sour cream.

Add Sugar Free Chocolate Chips and stir in gently with a large spoon (don't use mixer!) and pour over crust. (If you like, reserve some for top of cake ... when cake begins to "set", sprinkle additional decorative chips over top and finish baking.)

Bake 1 hour and 5 minutes to 1 hour and 10 minutes or until center is almost set. Run knife around the rim of the pan to loosen cake and allow to cool before removing the springform pan ring. Refrigerate overnight.

This makes a LARGE cake! Total carbs in cake: 102 At 20 servings: 5.1 carbs per slice. At 24 servings: 4.25 carbs per slice.

 Dr. Pepper Cake

• 1 1/2 cups high gluten flour
• 1 cup almond flour
• 1 cup granulated Splenda
• 1/4 cup Diabetisweet
• 1 Tablespoon baking powder
• 1 1/2 teaspoons cinnamon
• 4 Tablespoons Dutch-Process Cocoa powder
• 1/2 teaspoon salt
• 8 large egg whites (room temp)
• 1/2 teaspoon cream of tartar
• 3/4 cup cold Diet Dr. Pepper *
• 2 Tablespoons Buttermilk
• 4 large egg yolks
• 1/3 cup oil
• 2 teaspoons vanilla extract

 Grease and flour (use the gluten flour) two 8" or 9" round cake pans. Preheat oven to 325°F.

In large mixing bowl, sift together high gluten flour, almond flour, granulated Splenda, Diabetisweet, baking powder, cocoa, cinnamon, and salt. Set aside.

In another large bowl, whip egg whites until soft peaks form. Pause and sprinkle cream of tartar over egg whites, then continue beating until stiff peaks form.

In small bowl, mix cold Diet Dr. Pepper with egg yolks and whisk well. Add oil, buttermilk, and vanilla extract. Add egg yolk mixture to flour mixture and beat till smooth.

Add 1/2 of the whipped egg whites to the batter mixture and beat again until well blended (but no more than a minute.)

Then carefully add batter to remainder of whipped egg whites and mix gently using a rubber/plastic spatula, being careful not to break down whites, until batter is fully incorporated.

Pour into cake pans evenly and bake at 325°F for 20-30 minutes turning half-way through. Keep an eye on them and don't overbake. Baking time can vary a bit depending on oven, elevation, etc. Cake is done when lightly golden brown on top and puffed and cracked at edges. Remove from oven and cool for 10 minutes before removing from pan to cool on cake racks. When fully cool, assemble and frost with your favorite low-carb frosting. (A chocolate/peanut butter/cream cheese frosting is great on this cake!)

[Lil'freeper]

LOL! How did you know I had a London broil in the freezer? Thanks!

[carlo3b]

I like a product made with Splenda called Fruit2-O. It's water, slightly sweetened with Splenda, fruit flavored and slightly tart. Zero calories.

I've added it to my Christmas stocking stuffer to myself.. LOL.. Thanks my little FReeper FRiend.. soooooooo much.. :)

LowCarb MooLess Soothin Smoothies

A great refreshing Non-Dairy beverage.

• 1/2 cup frozen fruit, as peach, strawberry, pear, (or 1 cup fresh)
• 1/4 cup soft tofu
• 1 cup soy milk
• 1 teaspoon Splenda
• 1 20-gram scoop (3/4 oz.) of low-carb soy powder

Very simple directions: toss everything in the blender and mix.

LowCarb, copyrighted by Morelli Enterprises Inc.

[carlo3b]

How did you know I had a London broil in the freezer?

I peeked.. LOL.. :)

[MattMa]

Please add me to your ping list.

[Ditter]

Carlo, I found another sweetner that I don't think you have mentioned. It is called Whey Low. It is made from corn & even tho they assured me there was no protein that would cause an allergic reaction, it did cause my chest to tighten & strange tightning in my throat. Soooooooo, I don't need another warning. Do you want to buy some Whey Low? ha ha

[Aquinasfan]

The most common artificial sweetener in use is aspartame (Equal, Nutrasweet).

I think Splenda passed Equal in January of this year. Popularity skyrocketed after Dr. Atkins' endorsement.

[Aquinasfan]

I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks.

It's been used in Canada for 20 years. No side effects, as far as I know.

[Library Lady]

I can't stand regular Diet-Rite because it is way too sweet, but their White Grape flavor is very good.

[Aquinasfan]

I wonder how long it will take for Coke and Pepsi to switch over from Aspartame?

I like sodas sweetened with Splenda better except for the colas. Haven't found a Splenda-sweetened diet cola that tastes better than diet Coke or diet Pepsi.

[Salvation]

Good information here! A lot of people do not realize how much sugar they eat each day!

[Alouette]

Carlo, thanks so much for the recipes!

I started Atkins 3 weeks ago (have lost 8 lbs. so far!) Chanukah is coming. Do you have a low-carb version of "latkes" (potato pancakes)?

[carlo3b]

You have been added. I am posting this recipe with hot peppers so that I emphasize the importance of eating foods that excite the senses to aid satisfaction to your meals. Hot or very spicy food are a diet in themselves. Eating spicy foods will aid your health as well as add fullness to your menu.. Really.. :)

LowCarb Hearty Pumpkin Chili

Yo Texans don't laugh, it's delicious... Yummy .. :)

• 1 lb ground beef
• 1 cup onion, chopped
• 1 cup green pepper, chopped
• 1 garlic clove, minced
• 2 (14.5-ounce) cans diced tomatoes, not drained
• 1 cup pumpkin
• 1 sm. Habañero pepper (optional)
• 1 Tbs. chili powder
• 1 tsp cumin
• 1/2 tsp pepper

1) Brown the ground beef, onion, green pepper and garlic until meat is no longer pink; drain well.
2) Add remaining ingredients; mix well. Cover and simmer for 20 minutes.

Top with shredded cheddar cheese and sour cream, if desired.
servings: 4
Carbs per serving: 1g

[carlo3b]

I started Atkins 3 weeks ago (have lost 8 lbs. so far!) Chanukah is coming. Do you have a low-carb version of "latkes" (potato pancakes)?

Be my taster.. I made this a week ago to surprise my Jewish friends for the holiday and can't make up my mind if they were great or just different.  Potatoes by nature are extra high in bad carbs, so Latkes are a real no no.. but these were fun.. let me know if you like them.. Fingers crossed.. :)

LowerCarb Like Latkes

• 1 large bunch radishes, trimmed and shredded
• 1 tb onion, grated
• 1 egg
• 1/3 c flour
• 1 c vegetable oil
• plain lowfat yogurt
• unsweetened applesauce

1) Place shredded radishes onto paper towels. Squeeze out the moisture.
2) Combine them and the remaining ingredients, except the yogurt and applesauce. Beat well.
3) Heat the oil in a skillet. Drop the batter into the oil by spoonfuls.
4) Fry until crisp and brown on both sides.
Remove from the skillet and drain on paper towels. Serve warm with plain yogurt and unsweetened applesauce.
 
 

[aruanan]

See www.eatright.com for science-based, non-anecdotal, non-huckster nutrition information.

Signed,

Dr. aruanan, a Ph.D. in Human Nutrition/Nutritional Biology from the University of Chicago, currently a post-doctoral fellow in the field of molecular neuroscience.

[tubebender]

Thanh you much for the research on Sugar Substitutes. I am still reserved on "Sugar Alcohol". Those candy bars are just to damn tasty and I don't believe that 26 carbs can be written off because it's "Sugar Alcohol"...

[Yaelle]

Also, besides the uncomfortable digestive effects, Splenda tastes (to me) absolutely terrible. I baked my birthday cake with it last June and I took one bite and threw the whole cake away.

I despise fake sugars. However, I just bought some stevia from Trader Joes and have used it in two things: a tiny bit in my tea, which is wonderful and I do not miss the sugar at all; and in the allowed dessert on Phase One of the South Beach Diet, which also tastes very real and yummy. (That dessert should be known to all: you take ricotta cheese, put it in a bowl, and mix in a tiny bit of stevia or other substitute and a teaspoon or less of unsweetened cocoa powder, a couple of drops of vanilla, mix well, and eat! It doesn't seem like diet anything! Yum!)

Anyway, stevia is not fake. It's just a sweet plant. Not bad at all.

[TruthNtegrity]

Once again, thanks for the recipes.

[Porterville]

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.

Love the stuff, hope it doesn't cause cancer.

[PoisedWoman]

Excellent!