National Sugar Awareness Week, is upon us. I’ve never written about sugar because everything I read about it usually sounds like a warning or a lecture, and I love food too much to write something negative. That being said, the average American eats 60 pounds of sugar per year, and we all know that sugar can be a vehicle for everything from weight gain and tooth decay to diabetes and heart disease. What I’d like to share are some options for having your cake … and your health, without sacrificing flavor.
The easiest way to start cutting down on sugar is to cut out, or dilute, beverages that contain it. I like to drink one part fruit juice, lemon juice or ginger beer to about four parts sparkling water or club soda, on ice. In baked goods, applesauce is often substituted for white sugar. Raisins, figs or dates can be mixed with water and pureed, then use as a substitute for all or part of sugar in a recipe. Other sugar substitutes include pureed extra-ripe bananas, frozen juice concentrate, and apricot puree. Cinnamon can give a subtle sweetness to replace some of the sugar in recipes.
Here are a few types of sugar in descending order of “bad for you” so you can assess how much or how often you might choose to use each of them, whether in prepared foods (check the labels) or in your own cooking. Choosing alternatives to regular sugar may help you lose weight, control diabetes and other maladies, and feel healthier. Look for these different sweeteners in beverages, baked goods, gum, candy, frozen items, yogurt, cereal, jams and sauces, even in seasoned meats.
High fructose corn syrup is the big meanie. It’s a cheap sweetener that seems to be in almost everything that’s processed. Avoid it, and the inevitable blood sugar spike, whenever possible.
Sucrose is table sugar. The most you should consume in a day is 25 grams; about 6 teaspoons. It, too, will spike your blood sugar and can contribute to negative health consequences.
Agave nectar, made from cactus, is sweeter than sugar and often touted as a healthy alternative, but since it is 85 percent fructose it will still cause a spike in blood sugar levels.
Artificial sweeteners like aspartame (Equal), saccharin (Sweet &Low) and sucralose (Splenda) have shown up in tests as causing one problem or another, but no study has been conclusive enough, so use sparingly. Sucralose is the only one not sensitive to heat, so it can be used in baking.
In the next tier, we have the sugar alcohols. All have less carbs than regular sugar.
Sorbitol and manitol have been around for years, and are often found in “sugar-free” products like candies, cookies and gum.
Erythritol, found in many fruits, is less sweet.
Xylitol has 40 percent fewer calories than sugar and zero fructose. It can improve dental health and is found in “healthier” brands of toothpastes and gums. However, it’s toxic to dogs, so caution is urged if you have four-legged friends in the household.
All sugar alcohols can cause bloating, gas or diarrhea, so use sparingly until you know how they affect you.
Honey comes from our friends the bees and offers antioxidants and less of a blood sugar spike. But it’s high in calories, so not always a good choice for those trying to lose or maintain their weight.
Molasses, made from sugar cane and sugar beets, has iron and potassium, but is also high in sugar and should be used sparingly.
Barley malt extract gives a little protein, but is similar to molasses.
Coconut sugar, from the sap of the coconut tree, has only 6 percent of the calories in sugar, as well as some potassium, but is also high in fructose.
Real maple syrup, made from the sap of maple trees, has antioxidants and minerals and is preferable to the others in this group, in moderation.
When baking with honey or agave, it is often recommended to reduce the oven temperature by 25 degrees, as the fructose content in these sugars will speed up browning.
And the winner is … Stevia, also called RebA, extracted from the stevia plant/rebiana. Currently, it seems to be the sweetener of choice, with no major negative effects.
Below are two recipes that use alternative sweeteners.
Bourbon-Spiked Pumpkin Pecan Bundt Cake
This recipe from AllRecipes.com features Stevia in the Raw.
Cake:
1 cup brown sugar
1/2 cup Stevia in The Raw(R)
1 cup canola oil
3 large eggs
15-ounce can 100% pure pumpkin puree
3 cups all-purpose flour
1 tablespoon pumpkin pie spice
2 teaspoons baking powder
Sauce:
1 cup caramel ice cream topping
2 tablespoons bourbon whiskey or apple juice
1/2 cup chopped pecans
Heat oven to 325 degrees. Spray a 12-cup bundt pan with cooking spray. Beat brown sugar, Stevia in The Raw, oil and eggs until combined. Beat in pumpkin. Add flour, pumpkin pie spice and baking powder; beat on low just until mixed. Pour into prepared pan. Bake 60 to 70 minutes until toothpick inserted in center comes out clean. Let stand 15 minutes. Run knife around sides of pan to loosen cake; remove from pan and transfer to wire rack. Cool completely, about 1 hour. Meanwhile, combine caramel and bourbon in a small bowl. Drizzle over cooled cake and sprinkle with pecans.
Lemon Cream with Berries
This recipe uses honey, balanced by the protein in tofu, for less of a sugar “hit” on your system. It can be made in advance, covered and refrigerated up to 3 days. Prep time is just 15 minutes; makes 4 servings.
1 tablespoon grated lemon zest
1/4 cup fresh lemon juice
1/2 cup honey
1 package (12 ounces) silken tofu, firm or extra-firm, drained
1 cup fresh blackberries
Combine 2 1/2 teaspoons of the lemon zest, lemon juice, honey, and tofu in a blender. Puree ingredients until smooth, scraping down sides of blender with rubber spatula as necessary. Divide lemon cream evenly among four bowls or serving glasses. Garnish each portion with blackberries and reserved lemon zest. Serve immediately or refrigerate.