My 39^th blog

Zero Sugar, Zero Clarity?

 

For the longest time, I thought I understood sugar-free substitutes. But up until now, I’ve only scratched the surface—especially when it comes to monk fruit, stevia, and allulose. So I’m peeling back the sweet facade to get to the truth. Before we dive into the science, I want to share how these sugar-free substitutes have shaped my journey—as a baker experimenting with flavor and texture, and as a consumer trying to make healthier choices.

 

Decades ago, I set out to find a sugar-free substitute that could help me carve a unique niche in the baking world. While many bakers offered traditional pastries, few dared to explore the sugar-free market. When diabetic friends asked if I could make a sugar-free sans rival, I took it as a personal mission. I enrolled in two pastry schools, where I discovered isomalt—a sugar alcohol made from beet sugar. It mimicked sugar’s look and taste, worked beautifully in meringue, and didn’t spike blood sugar, so I used it for years. But over time, I experienced its downside: bloating, gas, and digestive issues, especially in larger amounts. That prompted me to switch sweeteners—and that’s how I came across Xylitol. 

 

Xylitol may look and feel just like table sugar, but as a devoted dog lover, that illusion quickly shattered for me. When I learned that xylitol is highly toxic to dogs—even in small amounts—I stopped using it immediately. No compromises. No second-guessing. I wasn’t about to risk my dog’s life for the sake of sweetness.

                     

During my year on keto, I noticed many fellow dieters favored Equal for their sweet fix—I even used it successfully in my leche flan and sugarfree fraps and drinks. But despite its convenience, Equal contains aspartame, a controversial sweetener linked to digestive discomfort, headaches, and, in rare cases, allergic reactions. Although it’s deemed safe by regulatory bodies like the FDA, studies have raised concerns about its potential neurological effects, its impact on gut health, and even a possible connection to cancer. Equal is just one of several artificial sweeteners—alongside sucralose (Splenda) and saccharin (Sweet'N Low)—that offer zero-calorie sweetness but carry similar caveats. Common side effects include bloating, diarrhea, headaches, and dizziness, while long-term use has been associated with mood changes, tremors, and disrupted gut microbiota. Some research also suggests these additives may impair glucose tolerance. Notably, aspartame is classified by the IARC as “possibly carcinogenic,” and saccharin was once linked to cancer in early animal studies—though those findings remain debated.

 

Eventually, I discovered erythritol—a low-calorie sugar alcohol often used in keto and sugar-free desserts. About 70% as sweet as sugar with almost no calories, it doesn’t raise blood sugar or insulin levels and has a clean, sugar-like taste. It’s produced by fermenting glucose from corn or wheat starch, though it also occurs naturally in small amounts in fruits like grapes and melons. While generally well tolerated, high intake can cause bloating or diarrhea. When I tested it in brownies, the unexpected cool or minty aftertaste didn’t sit well with me. More recently, studies have raised concerns that excessive erythritol consumption may be linked to heart-related risks, prompting experts to recommend further research, especially for those with underlying cardiovascular conditions.

 

Let’s get down to the three sugar-free substitutes I currently use—monk fruit, stevia, and allulose—all of which I’ve used countless times in cupcakes, muffins, bars, cookies, meringue, and more. Each has its strengths and trade-offs, and they are readily available from Shopee or Lazada.

 

Monk fruit is heat-stable, calorie- and carb-free, doesn’t raise blood sugar, and contains antioxidant mogrosides, but it can have a slight aftertaste, is often blended with erythritol (which may cause digestive issues), and tends to be pricier.  

 

Stevia, a plant-based sweetener that’s 200–400 times sweeter than sugar (assuming it’s pure), also offers zero calories and potential blood sugar benefits, yet its bitter or licorice-like aftertaste, potential bloating (especially when paired with sugar alcohols), and FDA restrictions on non-purified forms are worth noting.

 

Allulose stands out for mimicking sugar’s taste, browning, and texture, with minimal calories and possible metabolic benefits, though large amounts may cause digestive upset, it’s costlier than most options, and some early studies suggest a need for more research into its cardiovascular effects.

 

Based on taste, baking behavior, and blood sugar impact, allulose may be my best bet among monk fruit, stevia, and allulose—especially for baking. It delivers sugar-like texture, browning, and moisture (ideal for sans rival, crinkles, and cookies), has virtually no aftertaste, and doesn’t spike blood sugar—plus it may even support insulin sensitivity. It’s also generally well tolerated in moderate amounts, though excessive use can lead to mild bloating.  Some studies are exploring whether high intake might affect gut bacteria. Monk fruit makes a strong natural alternative with antioxidant benefits and stable baking properties, but it can leave a slight aftertaste and is often blended with fillers like erythritol. Stevia is extremely potent and calorie-free, helpful in tiny amounts, and blood sugar–friendly, but its licorice-like aftertaste and potential digestive side effects (especially in blends) can be drawbacks. Ultimately, my best choice depends on what I’m baking and how my body responds—but allulose offers the most sugar-like experience overall.

 

RECENT STUDIES

Recent research shows that monk fruit, stevia, and allulose are promising sugar alternatives, each with its own strengths and considerations. Monk fruit may help lower blood sugar and insulin after meals and offers antioxidant benefits, though long-term safety still needs more study. Stevia seems safe for the gut and may help with blood sugar control, but only purified forms are FDA-approved due to potential effects from unrefined compounds. Allulose mimics sugar closely and may reduce blood sugar and inflammation, but large amounts could affect gut health in vulnerable individuals. All three are widely used and considered safe in the U.S. under GRAS status.

 

After years of testing, tweaking, and tasting, I’ve come to see sugar substitutes not as shortcuts—but as ingredients with character, limitations, and their own quiet magic. Monk fruit, stevia, and allulose aren’t perfect. But they’ve taught me how to adapt, listen to my body, and bake with intention. What began as a favor for friends has grown into a pursuit of possibility: that healthy can still be satisfying, that sweet doesn’t have to come at a cost, and that every recipe is a chance to nourish both body and story.

And so, I keep baking—one batch at a time—not just to replace sugar, but to reclaim sweetness on my own terms.