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Sugar substitutes

by (319)
Updated 31 minutes ago
Created March 09, 2010 at 4:32 PM

In weaning myself of all refined carbs I find that sugar in my coffee is the hardest. I have cut sugar in coffee by half and recently switched even that to using Truvia instead. It is supposedly half stevia and half sugar alcohol. Is Truvia ok to use as an intermediary between no sugar and several teaspoons a day or is it bad for you and to be avoided completely in favor of a little real sugar?

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78422 · March 13, 2010 at 2:32 AM

Patrik's idea sounds the best to me- I used to take a scant spoon of sugar and some cream in my coffee. Then I figured why wash the spoon over so little sugar, so I stopped that. Then I had pills that couldn't be taken within so many hours of taking cream, so I quit that. It really wasn't too hard at all.

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553 · March 12, 2010 at 6:24 PM

I agree. I don't use any sugar; I do use coconut milk (the kind that comes in a can), and it tastes good and cuts down on the bitterness. Maybe you could also brew milder-tasting coffee; that way, it's easier to drink without sweetener or with less sweetener.

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319 · March 12, 2010 at 8:21 AM

Okay. . . but is erythritol bad for consumption on a comparative basis with other derived sugars. It doesn't seem to cause an insulin spike and since I can substitute one packet of it for two teaspoons of sugar it seems ~ half as harmful. Three packets a day on average is a significant reduction--heading in the right direction IF IT's NOT HARMFul. So it's only less than .9% Rebiana (which I thought came from stevia leaves). What is a "masking" agent?

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11478 · March 09, 2010 at 7:55 PM

@Cee, pasteurization of dairy products mainly affects B-complex vitamins and denatures some of the proteins. Since there is very little protein in heavy cream, it would not be as adversely affected by pasteurization as whole milk. In fact, cream may be better preserved after pasteurization, because the native lipase is denatured-- http://www.medindia.net/patients/patientinfo/pasteurizationofmilk_effects.htm (pages 1 and 2). As far as eliminating sweeteners or not, if you're disciplined enough to only use sweeteners when you drink coffee, it's probably not enough to hurt your health.

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2633 · March 09, 2010 at 7:36 PM

Without knowing more of your situation and goals, it's hard to say definitively, but 6 tsp. is ~30 grams. If it's spread equally through the work day, meaning your pancreas is always "on", I would try to reduce it to 10-15g. YMMV. :-) For reference, most soft drinks have about 35-40g per 12oz.

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482 · March 09, 2010 at 7:36 PM

6 tsp (or 24g) of sugar would be too much for me. But then, I think 3 packets of artificial sweetener would be too much too. I used to drink about 40z of Diet Coke each day and weaned myself off that. I relapsed over the holidays and got back on, but I plan to get off it again soonish. Really :).

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319 · March 09, 2010 at 7:24 PM

Lets see. . . 1 packet of truvia (half erythrirol half stevia) equals two teaspoons of sugar so I'm substituting 3 packets of Truvia for 6 tsp. of sugar per day in 3 cups of coffee a day.

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10502 · March 09, 2010 at 6:07 PM

@Cee -- why not try quitting cold turkey?

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319 · March 09, 2010 at 5:50 PM

That's what I'm using. The erythrirol seems to neutralize the after taste of stevia. . . but was wondering if using 1/2 teaspoon of sugar plus stevia would be the same for far less the cost.

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319 · March 09, 2010 at 5:46 PM

I have used heavy cream with the effect of needing less sugar. However, heavy cream is pasteurized whereas my raw milk with significant amounts of cream in it is not. Since this is my only sugar (outside of what is endogenous to food) I'm happy to reduce it to a minimum. Just wondering if erythrirol is bad for you. I don't like stevia alone--it adds an aftertaste.

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9 Answers

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D15d6820ef1545edac65e975cc2d8949
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1135 · March 09, 2010 at 5:30 PM

Erythrirol and Stevia seems to be your best bet right now. E. has the advantage of having the same texture as sugar (at 60-70% the sweetness) which makes it suitable for baking with e.g. almond flour.

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319 · March 09, 2010 at 5:50 PM

That's what I'm using. The erythrirol seems to neutralize the after taste of stevia. . . but was wondering if using 1/2 teaspoon of sugar plus stevia would be the same for far less the cost.

best answer

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2633 · March 09, 2010 at 7:18 PM

Um, how much sugar (and how often) are you talking about?

If you're talking about a teaspoon or two once a day, I'd not worry about it from a health standpoint. If you are doing it for more psychological reasons, then I'd say you need to quit any sweetners cold-turkey and go for milk, cream, or black.

Da9e3c7c4d81dd2c3d84e8b1e0e5cb10
482 · March 09, 2010 at 7:36 PM

6 tsp (or 24g) of sugar would be too much for me. But then, I think 3 packets of artificial sweetener would be too much too. I used to drink about 40z of Diet Coke each day and weaned myself off that. I relapsed over the holidays and got back on, but I plan to get off it again soonish. Really :).

3d7ede9d05c2730ead7e0876f90aad11
319 · March 09, 2010 at 7:24 PM

Lets see. . . 1 packet of truvia (half erythrirol half stevia) equals two teaspoons of sugar so I'm substituting 3 packets of Truvia for 6 tsp. of sugar per day in 3 cups of coffee a day.

5740abb0fa033403978dd988b0609dfd
2633 · March 09, 2010 at 7:36 PM

Without knowing more of your situation and goals, it's hard to say definitively, but 6 tsp. is ~30 grams. If it's spread equally through the work day, meaning your pancreas is always "on", I would try to reduce it to 10-15g. YMMV. :-) For reference, most soft drinks have about 35-40g per 12oz.

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11478 · March 09, 2010 at 5:23 PM

Hi Cee. I would recommend that you change the associations that you have with coffee in your mind. You probably now associate the smell, caffeine buzz, and flavor of coffee with sweetness. I wouldn't substitute another sweetener for sugar. That doesn't change the unhealthy associations. What if you made coffee your intermittent fasting beverage? Then you would have to drink it black. After a few weeks, you would associate black coffee with the feeling of well-being you get from fasting. Also, you would habituate to the taste of black coffee, so that black coffee would now be the norm, and sweetened coffee would no longer taste as good. An alternative, if you're lacto-paleo, is to use heavy cream in your coffee instead of sugar. After a few weeks, you would associate coffee with creaminess instead of sweetness. Yummy!

5cc9908801b79ff820bbc1eb7ac01b8f
553 · March 12, 2010 at 6:24 PM

I agree. I don't use any sugar; I do use coconut milk (the kind that comes in a can), and it tastes good and cuts down on the bitterness. Maybe you could also brew milder-tasting coffee; that way, it's easier to drink without sweetener or with less sweetener.

3d7ede9d05c2730ead7e0876f90aad11
319 · March 09, 2010 at 5:46 PM

I have used heavy cream with the effect of needing less sugar. However, heavy cream is pasteurized whereas my raw milk with significant amounts of cream in it is not. Since this is my only sugar (outside of what is endogenous to food) I'm happy to reduce it to a minimum. Just wondering if erythrirol is bad for you. I don't like stevia alone--it adds an aftertaste.

6426d61a13689f8f651164b10f121d64
11478 · March 09, 2010 at 7:55 PM

@Cee, pasteurization of dairy products mainly affects B-complex vitamins and denatures some of the proteins. Since there is very little protein in heavy cream, it would not be as adversely affected by pasteurization as whole milk. In fact, cream may be better preserved after pasteurization, because the native lipase is denatured-- http://www.medindia.net/patients/patientinfo/pasteurizationofmilk_effects.htm (pages 1 and 2). As far as eliminating sweeteners or not, if you're disciplined enough to only use sweeteners when you drink coffee, it's probably not enough to hurt your health.

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40 · March 12, 2010 at 12:52 AM

Fyi, Truvia is not half stevia and half erythritol. It is 99.1% erythritol. The rest is Rebiana, a chemical derivative of various stevia glycosides, (which is not found in nature) and masking agent.

3d7ede9d05c2730ead7e0876f90aad11
319 · March 12, 2010 at 8:21 AM

Okay. . . but is erythritol bad for consumption on a comparative basis with other derived sugars. It doesn't seem to cause an insulin spike and since I can substitute one packet of it for two teaspoons of sugar it seems ~ half as harmful. Three packets a day on average is a significant reduction--heading in the right direction IF IT's NOT HARMFul. So it's only less than .9% Rebiana (which I thought came from stevia leaves). What is a "masking" agent?

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1219 · March 09, 2010 at 6:11 PM

You can try brown rice syrup - it's sugar but is basically all glucose.

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1137 · March 09, 2010 at 5:33 PM

I use pure stevia. KAL brand. It comes powdered in a small jar, or liquid in a dropper bottle. Nothing else added.

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238 · November 29, 2012 at 2:58 AM

2 tspn's of sugar is 30 calories. Just use sugar or honey if you like the taste.

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-38 · November 29, 2012 at 1:21 AM

you dont need sugar if u use organo gold http://mycapturepage.com/cp23.php?id=470

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82 · June 30, 2010 at 4:29 PM

shouldnt be there more sugar substitutes? There are much sweet things, beside sweet they lso taste bitter or herb. Sweet is also a way of tasting things. Focus on tasting sweet can increase ure tast of sweet thing. Stevia will have also a negative sideeffect. nothing is without sideeffect.

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