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Cooking with Sugar Substitutes

An easy way to cut back on calories without feeling deprived is to cook or bake with artificial sweeteners. You can shave 360 calories from a cake recipe that calls for 1 cup of sugar by using an artificial sweetener in place of half of it. (You can't replace all the sugar with a substitute. Start by replacing half, and if the food doesn't brown correctly or is too heavy in texture, increase the sugar-to-sweetener ratio.) Not all substitutes will do for baking. Refer to the chart below.

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SWEET ONE (Acesulfame-k)
4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar
Can be used in cooking and baking without losing sweetness. For recipes, call 1-800-544-8610
EQUAL (Aspartame)
4 calories per packet 24 packets = 1 cup sugar 1 packet = 2 teaspoons sugar
Loses sweetness when baked at high temperatures for a long time. Can be used in stir-fries or added during last few minutes of heating or cooking. Equal has developed some baked recipes to use the sweetener with no breakdown. Visit website for recipes. For recipes, call 1-800-323-5316
EQUAL SPOONFUL (Aspartame)
2 calories per teaspoon 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar
Loses sweetness when heated to high temperatures for long periods of time. Can be used spoon for spoon in place of sugar in same foods as Equal. Equal has developed some baked recipes to use the sweetener with no breakdown. Visit website for recipes. For recipes, call 1-800-323-5316
SPLENDA (Sucralose)
0 (zero) calories 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar
May not work well in recipes such as certain cakes that rely upon sugar for structure. Finished recipes may require refrigeration. See website for further details. Visit website for recipes.
SWEET 'N LOW (Saccharin)
4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar
Can be used in cooking and baking without losing sweetness. For recipes, call 1-800-231-1123. In New York State call 1-800-336-0363
BROWN SWEET 'N LOW (Saccharin)
20 calories per teaspoon 4 teaspoons = 1 cup brown sugar 1 teaspoon = 1/4 cup brown sugar
Can be used in cooking or baking without losing sweetness. Note that measurements differ from packet sweeteners. For recipes, call 1-800-231-1123. In New York State call 1-800-336-0363.

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