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]

You know, it's statements like this that get me all frustrated.

LowCarb Fudgy Chocolate Cake

Yes, it's flourless.. :)

• 1/2 cup water
• 1/4 teaspoon salt
• 1 cup Splenda
• 8 ounces unsweetened chocolate
• 1 cup unsalted butter
• 6 eggs
• boiling water


Preheat oven to 300°F. Grease one 10 inch round cake pan and set aside.

1) Using a small saucepan over medium heat, combine the water, salt and Splenda. Stir until completely dissolved, set aside.
2) Choosing the top half of a double boiler or in microwave, melt the chocolate.
3) Pour the chocolate into the bowl of an electric mixer.
4) Cut the butter into pieces and beat the butter into the chocolate, one piece at a time. Beat in the sweetened water.
5) Slowly beat in the eggs, doing one at a time. Pour the batter into the prepared pan. Have a pan larger than the cake pan ready, put the cake pan in the larger pan and fill the pan with boiling water halfway up the sides of the cake pan.
Bake cake in the water bath at 300°F for 45 minutes.
NOTE: The center will still look wet. Chill cake overnight in the pan.
To unmold, dip the bottom of the cake pan in hot water for 10 seconds and invert onto a serving plate.

Serves 10, at about 4 grams per serving, after fiber reduction.

[beezdotcom]

LowCarb Fudgy Chocolate Cake

*sigh*...do you do any "pro-bono" personal chef stints? :-)

[carlo3b]

I've given up on all artificial sweeteners. After someone else had posted xylitol was made from the sugar of birch trees (which I had learned I was allergic to before seeing that post), I became suspicious of Splenda (no idea if there's xylitol in it) and cut out all foods with Splenda in it. It turned out that this was causing my asthma problems. I don't trust aspartame so that's out. It seems I am pretty much limited to foods that are not processed.

I don't know where to start to settle things down for you, but I can tell this is not going well.. HUG

First I have checked in every spot that I can, and find no link between Splenda, and xylitol. That doesn't mean they aren't kissin cousins, it should mean that it's ok for you. I will go one further, Splenda is something that you can eat. Second, I think I am going to scream if I hear any more bashing of aspartame. If this stuff was as bad as some of it's competition would have you believe, they would be in bankrupsy years ago. You may not like the taste, or even the products that contain it, but it is not poison, and it won't kill ya! Now I feel better.. LOLOL

 

LowCarb Almond Mousse Supreme

• 1 15 oz. whole milk ricotta cheese
• 1/2 c. whipping cream
• 1 c. Tap warm water
• 1 pkg. plain gelatin
• 1 tsp. almond extract
• 1 tsp. vanilla extract
• Sugar sub to taste, one of many great new and old brands that are now plentiful.
• 1/4 tsp. salt

1) Mix cream with 3/4 c. of water. Place gelatin in the 1/4 c. water, soften and heat until gel is dissolved.
2) Place cream and water in blender then add all the rest of the ingredients and blend at least 5 minutes on the highest setting until like cream.
Divide into 6 serving dishes.

Top with whipped cream and a tsp of fruit or berry on the top is pretty.
3 grams carb per serving
 

[carlo3b]

*sigh*...do you do any "pro-bono" personal chef stints? :-)

ALL THE TIME.. Rolling eyes....HAhahahhaha :)

[carlo3b]

Bump back, and raise you a bump.. :)

[carlo3b]

LowCarb Pasta

Whoa Nellie, this is more like it!!! Yehaaaaaaaaaa!

• 3 large eggs
• 1/2 cup soy flour
• 1/2 tsp salt
• 2 -3 Tbls. additional soy flour
• 3 quarts water
• 1 1/2 tsp salt

1) Whip the eggs thoroughly with a fork or wire whisk.
2) Add soy flour and salt and mix well. Add additional flour if necessary to slightly tighten the dough
3) Using waxed paper, a flat dry surface, or a wooden board, sift a tiny amount of the extra soy flour lightly over the surface. Place the dough on you chosen surface and dust the top with additional flour, making sure that all surfaces, top and bottom, get a light coating. Roll out the dough with a rolling pin until very thin. Quickly roll out a thin dough into as close as a rectangle as possible.
4) Starting with the narrow end, gently fold over about 2 inches of dough and continue turning like a jelly roll until the roll is about 3 inches thick. The dough should be dry enough so layers do not stick together, but should not have a heavy coating of extra soy flour.
5) Using a very sharp knife, cut the rolled dough in even slices, 1/8" for linguini, 1/4" wide for fettuccine or wider as desired for other pasta like lasagna.
Carefully unroll strips so as not to break them, and arrange on waxed paper, keeping flat. The noodles may be left to dry for 1-2 hours, or cooked immediately.

Careful cooking, as with all pastas, but especially homemade, bring water to a rolling boil. Add a tablespoon of olive oil, salt and gentlly place the pasta in the water. Boil to the al dente* stage, testing frequently to make sure the pasta does not overcook.
*Al dente means tender but still firm to bite.
Drain pasta thoroughly in a colander and use it with your favorite Italian gravy recipe.

Makes 4 servings. 6 carbs per serving
 

[Hank Rearden]

I'll bet there are FReepers that can give us a link to a site that has better prices on this Splenda stuff, than we pay at a grocery store.. :)

That would be great, because I've already looked. With shipping, it's more expensive than Safeway.

However, Costco seems to be carrying the packets now (I'm trying to find the bulk); I think it was $12.00 for 700 of 'em vs. $9 for 200 at Safeway. Much better!

[carlo3b]

You have been added to the Weighless Train. We're rolling off the pounds.. LOL . . :)

[carlo3b]

I am just loving this Post! Please add me to your list!!

We love having you here, pull up a chair and stick around.. or, we'll ping you if somethin BIG happens.. :)

[carlo3b]

LowCarb Flourless CrepesCrepes:

• 1  large egg
• 1 Tbs. cream
• 1 tsp oil
• 1/4 tsp sugar substitute (adjust to taste)
• 1/8 tsp vanilla

Mix all ingredients and divide
1) Put half in a well buttered crepe skillet, or no stick frying pan and swirl to coat pan cook at medium until top looks dry, then flip for a few seconds.
2) Put on a plate, add your favorite filling and roll up and enjoy.
This will make two crepes.

Ricotta Filling:

• 1/3 cup ricotta cheese
• 1 pkg. sugar substitute

Mix well. This will fill both crepes.

Total carbs: 5.5 g

[carlo3b]

You are now a lucky member of our shrinking family.. You have mail.. :)

LowCarb Cauliflower Cheese Puffs

• 1 head cauliflower
• 2 Tbs. water
• 4 Tbs. butter, room temp
• 2 lg. egg yolks
• 1 cup grated Parmesan
• salt and pepper


Preheat oven to 400F.
1) Cook or steam cauliflower until soft, drain and place in food processor.
2) Add butter, egg yolks, and cheese. Process until smooth, add salt and pepper to taste.
3) Put small spoonfuls of mixture onto a greased baking sheet.
Bake for 20 minutes or until browned and set.  Serve hot.
Note: I have deep-fried these little buggers as well.

[Library Lady]

I think you can buy it in Canada and bring it here; you just can't buy it here. I wish I could find a Canadian web site where I could buy it and have it shipped to me in Virginia. That's sort of cheating, but who knows. . .

[kimmie7]

Cauliflower is one of my favorite foods!! I'll be trying these in the next couple of days!

Oh, and X X X O O O for the mail...

[jellybean]

Mid-afternoon, snowy, overcast HUGGGGS...

[HiTech RedNeck]

I think you wanted to ping somebody else

[carlo3b]

I think you wanted to ping somebody else

GASP!... a .....er ..... Never mind... :) Bwhahahhahaahhha

[carlo3b]

I am just loving this Post! Please add me to your list!!

We love having you here, pull up a chair and stick around.. or, we'll ping you if somethin BIG happens.. :)

[HiTech RedNeck]

Will this work using normal salted butter, but omitting the added salt.

[HiTech RedNeck]

FWIW, two of the hydrogens on the carbon ring are replaced by chlorine atoms. I've found that Splenda doesn't carmelize as nicely

eeeech... i would like to know what the chemistry of caramelizing Splenda is, anyhow. do you get chlorinated hydrocarbons out of this?

[Vinnie_Vidi_Vici]

Look up Erythritol, essentially zero cal, all natural and hardly any laxative effect. It's brand new and the ingredient of the future.