1. Monk Fruit Sweetener

Glycemic Index: 0

• Made from extract of monk fruit
• 150-200 times sweeter than sugar
• No impact on blood sugar
• Zero calories

Best Used For:

• Baked goods
• Hot beverages
• No-bake desserts
• Sauces and glazes

Substitution Ratio:

• 1:1 sugar replacement when using monk fruit blend with erythritol
• Use ⅓ teaspoon pure monk fruit extract for 1 cup of sugar

Pro Tips:

• Choose pure monk fruit or monk fruit/erythritol blends without added sugars
• May have slight cooling effect in large quantities
• Great for people who find stevia bitter
• Maintains sweetness when baked

2. Allulose

Glycemic Index: 0

• Naturally occurs in foods like figs and maple syrup
• 70% as sweet as sugar
• Very minimal impact on blood sugar
• 0.4 calories per gram

Best Used For:

• Caramel sauces (browns like sugar)
• Ice cream (prevents crystallization)
• Baked goods (provides moisture)
• Candies and fudge

Substitution Ratio:

• Use 1⅓ cup allulose for 1 cup sugar
• Reduce baking temperature by 25°F when using allulose

Pro Tips:

• Creates moist, tender baked goods
• No cooling effect like erythritol
• May cause digestive issues if consumed in large amounts
• Best sweetener for caramelization

3. Erythritol

Glycemic Index: 0

• Sugar alcohol that occurs naturally in fruits
• 70% as sweet as sugar
• No impact on blood sugar
• 0.24 calories per gram

Best Used For:

• Baked goods
• Frostings
• Beverages
• Spice rubs

Substitution Ratio:

• Use 1⅓ cup erythritol for 1 cup sugar
• May need to add liquid to recipes as it doesn't attract moisture

Pro Tips:

• Can crystallize in cold preparations
• Has a slight cooling effect
• Very well tolerated digestively
• Doesn't promote tooth decay

4. Stevia

Glycemic Index: 0

• Natural extract from stevia plant leaves
• 200-350 times sweeter than sugar
• No impact on blood sugar
• Zero calories

Best Used For:

• Beverages
• Smoothies
• No-bake desserts
• Sauces and dressings

Substitution Ratio:

• 1 teaspoon liquid stevia = 1 cup sugar
• 1 teaspoon stevia powder = 1 cup sugar

Pro Tips:

• Start with less and adjust to taste
• Can have bitter aftertaste if too much is used
• Best combined with other sweeteners
• Use pure stevia without fillers

5. Yacon Syrup

Glycemic Index: 1

• Made from yacon root
• 40-50% as sweet as sugar
• Very low impact on blood sugar
• Contains prebiotic fiber

Best Used For:

• Recipes requiring liquid sweetener
• Drizzling on pancakes/waffles
• Smoothies
• Raw desserts

Substitution Ratio:

• Use ⅔ cup yacon syrup for 1 cup sugar
• Reduce other liquids in recipe by ¼ cup

Pro Tips:

• Don't heat above 248°F
• Contains beneficial prebiotics
• Store in refrigerator
• Limit to 1-2 tablespoons daily

General Tips for Sugar-Free Holiday Baking

Best Practices:

1. Combine sweeteners for best taste
2. Account for moisture differences
3. Adjust baking temperatures as needed
4. Start with tested recipes before converting favorites

What to Avoid:

1. Artificial sweeteners (aspartame, sucralose)
2. Agave nectar (high fructose content)
3. Coconut sugar (still impacts blood sugar)
4. Honey (high glycemic impact)

Storage Tips:

• Keep sweeteners in airtight containers
• Store away from heat and moisture
• Check expiration dates
• Label clearly with conversion ratios

Additional Considerations:

• Start with half the amount when first trying
• Consider combining with fiber-rich ingredients
• Account for personal tolerance
• Monitor blood sugar response individually