There are plenty of good reasons to cook without sugar. For general health, it’s best to reduce sugar intake. Some people have to for certain medical conditions or health issues such as diabetes, obesity or heart disease.
Baking Without Sugar
Baking without sugar is tricky, because the caramelized sugar is usually what causes the browning. Another issue is that in some baked goods, sugar adds texture and volume.
Because of this, some recipes may work better if a small amount of sugar is used combined with an artificial sweetener. Even a small amount of molasses or brown sugar will help baked goods brown while reducing the sugar.
The benefits of using artificial sweetener include reduced calories and carbohydrates. Another option with baking is to increase the amount of baking powder to make up for the lack of volume from the missing or decreased sugar.
Sugar Replacements
Other sugar free alternatives include fruit because of naturally occurring sugars. Try applesauce, dates, raisins, bananas, pineapple, pears or berries. For other flavor enhancing ideas for cookies, pastries or muffins, try lemon juice, cinnamon, vanilla or nuts.
Pancakes only require a small amount of sugar, so replacing the recipe with artificial sweetener shouldn’t affect the taste. Pancakes with bananas, apples or berries are both delicious and healthy. Try using the fruit as a topping or put the fruit right into the pancake batter.
Whole Wheat Flour
When baking, try using complex carbs like whole-wheat flour. It’s healthier because there’s more fiber, whole wheat breaks down slower and there are more nutrients.
White flour is a simple carb found commonly in donuts, cakes and pastries. It breaks down very fast and coverts to sugar. The more sugar and simple carbs people ingest, the more they tend to crave. This can cause binges and decreased energy brought on by constant sugar crashes and cravings.
Create Sugar Free Dressings With Artificial Sweeteners
It’s also worth mentioning that many prepackaged foods and sauces contain sugar. It’s especially important for people who are diabetic, or watching their blood sugar to pay attention to ingredient lists.
To bypass sugar laden dressings, ketchup or sauces, try making them from scratch. Dressings are usually a combination of oil, vinegar and herbs. Cream based dressings tend to contain more sugar. Ketchup is simply tomato paste, salt, vinegar, mustard and sugar. These sauces taste okay without sugar, but artificial sweeteners like Sweet n Low, Equal, Splenda or Nutrasweet used in small amounts can enhance the taste.
Cooking without sugar takes a little extra work, but the health benefits are worth it. They include: healthier teeth and bones, weight loss, increased long term energy, improved heart health and lower blood sugar levels.
- For more good information on complex carbohydrates read The Glycemic Index Diet by Rick Gallop. To assist with balancing blood sugar naturally, read The Sugar Solution by Sari Harrar.
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