One of the hardest parts of making healthier choices is giving up foods we love. We’ve got you! In this column, we suggest satisfying substitutes for all your comfort foods: ice cream, chips, pastas, baking flours, even football grub, all available at www.DesertHealthNews.com.

With apple pie season upon us, let’s take a look at healthier sugar substitutes. We can all cut back on the sweet stuff, and plenty of options are available these days. Allulose, monk fruit and stevia are three of my favorites, but each shines in different applications.

Allulose is a low-calorie sugar found in tiny amounts in figs, raisins and maple syrup. The body passes most of it out without turning it into energy, so it has little impact on blood glucose. It is great for baking as it can be used at a 1:1 ratio to sugar. It provides bulk, dissolves easily, retains moisture and browns like conventional sugar. However, it isn’t as sweet as table sugar, so results can be noticeably less sweet. Adding small amounts of monk fruit is a perfect way to enhance sweetness.

Monk fruit grows on a vine and is native to southern China. In its pure extract form, it contains virtually no calories or carbohydrates and does not appear to affect blood glucose. Because concentrated monk fruit extract can be 100–250 times sweeter than table sugar, manufacturers tend to blend it with other products, so it is important to read labels. Very small amounts are needed to sweeten just about anything—smoothies, sauces, coffee, and, of course, baking recipes to enhance allulose. It is available in both powder form and liquid drops.

Stevia, a naturally sweet leaf, is my favorite. Like monk fruit, it has virtually no carbs or calories and doesn’t appear to affect blood glucose. Pure extracts are 200–400 times sweeter than sugar, so it’s an excellent choice when bulk isn’t important. It comes in both liquid and powder form, which I add to coffee, shakes, teas and as a replacement in recipes calling for small amounts of maple or date syrups. For those who sense a bitter aftertaste with stevia, monk fruit may be a better choice.

This fall, enjoy your sweet baked goods and pumpkin spice lattes “sugar-free” with these satisfying substitutes!

Lauren Del Sarto is founder/publisher of Desert Health. Let us know what comfort foods you’d like us to feature next! Lauren@DesertHealthNews.com.