If you cook low-carb, and especially if you love to bake, you know at some point you have to swap out the sugar for something else, whether artificial or natural. Here’s a quick list of equivalencies for many sweeteners to sugar. Remember that natural sweeteners are still sugar and impact the body similarly, and some artificial sweeteners may have an impact on insulin just like sugar does.
Some sweeteners will require you to change the amount of liquid ingredients in the recipe. Where this is the case, it’s noted. Happy Cooking!
Natural Sweeteners, equivalent to 1/2 cup Cane Sugar:
Agave Nectar: 3/8 cup (reduce other liquids by 1/3 cup)
Brown Sugar: 1/2 cup
Corn Sweetener: 1/2 cup
Date Sugar: 1 cup
Fruit Juice Concentrate: equal to sugar (reduce other liquids by 1/3 cup)
Granular Fruit Sweeteners: equal to sugar
Honey: 1/3 cup (reduce other liquids by 1/3 cup)
Maple Syrup: equal to sugar (reduce other liquids by 1/3 cup)
Molasses: 1/3 cup (reduce liquid by none)
Raw or Organic Sugar: 1/2 cup
Rice Syrup: 1 1/4 cup (reduce liquid by 1/4 cup)
Sorghum Syrup: 1/3 cup (reduce liquid by none)
Splenda: 1/2 cup
Stevia Powder (SweetLeaf Brand) 1 Tbsp.
Stevia Liquid (Sunnydew or Sweetleaf Brands) 1/2 tsp.
Sucanat: equal to sugar
Turbinado: 1/2 cup
Artificial Sweeteners, equivalent to 1/2 cup Cane Sugar:
Equal (aspartame): equal to sugar, or 12 packets
Splenda (sucralose and maltodextrin): equal to sugar
Sweet One (acesulfame K): 12 packets
Sweet N Low (saccharine): 6 packets
Brown Sweet N Low: 2 tsp = 1/2 cup sugar
A note on Splenda: Splenda is not simply an artificial sweetener. Due to how incredibly sweet it is — 600 times sweeter than sugar — it needs a carrier to dilute it so that it can be used. Unfortunately, the makers chose to use maltodextrin and dextrose as their carriers…also known as sugar. This means that a single packet of Splenda has 1 carb gram, and a cup of Splenda has a whopping 24g of carbs. Something to be aware of, I think.
Here’s an interesting link to information on natural sweeteners and subbing them for one another. This link about artificial sweeteners has some tips on how to use them in cooking. SweetLeaf, the brand of stevia I use, has a conversion chart for stevia:sugar.