Join our mailing list!
Houston's premier web resource for moms!
Bridget Leigh Pugh is a wife, Stay-at-Home
Mother of two children, and dual business owner
in Houston, Texas specializing in Organic
cuisine. Her work in Fair Trade and support of
local farmers is known throughout the Southern
United States. Check out http://www.fudgette.com
Mother of two children, and dual business owner
in Houston, Texas specializing in Organic
cuisine. Her work in Fair Trade and support of
local farmers is known throughout the Southern
United States. Check out http://www.fudgette.com
Want to cook healthy for your family but you're
not sure where to begin? Here's your chance
to ask a real live chef!
Email Bridget now.
not sure where to begin? Here's your chance
to ask a real live chef!
Email Bridget now.
Mom’s Guide to Healthy Sugar Substitutes
All the Facts to Make the Smartest-and Sweetest Sugar Substitute
Decisions
Most moms are usually shocked to learn that the average American kid
consumes about 60 pounds of sugar a year, twice the recommended
amount by the USDA. Because regular white granulated sugar is refined
about 6 times, it is definitely an overprocessed food with no nutritional value.
But where should families turn to satisfy an aching sweet tooth? Many
mothers look for various sugar substitutes, yet are also concerned about
these new scientifically-altered sweeteners. Although the National Cancer
Institute states there is no evidence that artificial sweeteners approved for
use in the US cause cancer, all you have to do is Google “artificial
sweetener” and you’ll find horrific stories of these sweeteners causing all
sorts of side effects.
Here’s the deal: In moderation, finding a sugar substitute can be hands-
down a healthy decision for families.
If you’re worried about feeding your kids certain new sweeteners that have
been scientifically modified, try some natural sugar substitutes (see below
for some great, natural alternatives). Most of the sugar substitutes that
follow can be baked with as well as mixed in hot and cold liquids, a
requirement in many households. Enjoy the list of sugar substitutes, some
which may sound familiar, and some that might just be your family’s next
step to living a healthier lifestyle.
Agave Nectar: Derived from a desert plant similar to a cactus, agave nectar
or agave syrup is a popular sweetener that can be found in the health food
section of most supermarkets. The coolest thing about agave nectar is that
it appears to have a minimal effect on blood sugar and insulin levels. Taste-
wise, it is lightly fruity and about 33% sweeter than sugar, so it can be used
in smaller quantities. That’s a great thing, too, because the downsides to
agave nectar are that it is fairly high in calories (about 60 calories a
Tablespoon) and contains a large amount of fructose, which doesn’t shut off
appetite hormones. Agave nectar is great in coffee and tea, and can be
experimented with in baking. Since it is a liquid sweetener, reducing the
amount of liquid called for in a given recipe is key, and keep in mind its
super-sweet factor.
Honey: Mom, keep in mind that honey is not recommended for children
under 12 months! If everyone in the house is over a year old, then this
golden bee-produced sweet stuff is very similar to sugar in the way the body
reacts to it. However, honey does offer many positives that sugar doesn’t,
such as vitamins, minerals, and tons of health benefits. For kids over 12
months, honey grown within 100 miles of their homes can be a natural
allergy medicine (look for raw local honey at the closest Farmer’s Market- for
a local list see Bridget’s Dish archives).
In many cultures, honey is used to treat upset tummies and even viewed as
a powerful antibiotic! The sweet taste is great for mixing into beverages and
a popular baking substitute for those wishing to keep ingredients as natural
as possible. For a great recipe using honey instead of sugar, check out
Bridget’s Honey-Soy Chocolate Chip Cookie recipe at the end of this article.
Brown Rice Syrup: If your family likes butterscotch or caramel flavors, brown
rice syrup is perfect. This slightly sweet brown syrup is made by combining
sprouted rice or barley with cooked brown rice, so its healthy ingredients
make it break down slowly in the body- reducing the dreaded sugar crash. It
also offers the benefits of nutrients such as magnesium, manganese, and
zinc. Because of it’s deep flavor, bake with this for a yummy distinct flavor by
substituting each cup of white sugar with ¼ cup brown rice syrup and slightly
reducing liquids. Think about using this in warm tea as well.
Erythritol: The new “It” sweetener with dieters, erythritol is basically what
happens when sugar cane or corn starch is broken down, fermented, and
filtered. The taste of this powder is clean and cool. It is super low in
calories and doesn’t affect blood sugar, but best of all- it won’t decay teeth!
Be careful because in excessive consumption (over 20 teaspoons a day)
can cause gas, bloating, and diarrhea. This sweetener is pretty perfect for
coffee and drinks, and can be baked with as well. Keep in mind it is only
70% as sweet as sugar, so make up for that difference during
experimentation.
Stevia: First things first: Stevia is not yet approved by the FDA, yet many
fitness and nutrition experts really like this South American plant-based
supplement. In grocery stores, look for this in either powder or liquid form in
the vitamin isle (it is considered a supplement, not a sweetener). Love
stevia already? Buy your own plant and pop some leaves in your drinks!
Stevia is extremely potent- about 300 times sweeter than sugar, so baking
gets pretty tricky. However, in hot and cold liquids as well as sweetening
yogurts, salad dressings, or grapefruit, its extreme sweetness is perfect for
those who love a sweet taste but are trying to control blood sugar. A tip:
Start with a teeny-tiny bit and gradually add to taste.
Maple Syrup: This boiled-down tree sap goes way beyond waffles and
pancakes! If possible buy the real stuff, called Grade B Maple Syrup, which
contains more minerals such as manganese and zinc. Maple Syrup usually
has around 17 calories a tablespoon, and the best thing about it is its barely
processed state. Try it in baking, just like honey and brown rice syrup, to
keep the ingredients as natural as possible. The flavor is also surprisingly
yummy in hot tea.
As Americans and moms grow more conscious of their health, sugar
substitutions will become a bigger part of our diet. Of course, the best thing
is to moderate the amount of sweet foods eaten in the household, but in
cases of treats and special occasions, sugar substitutes can add at the very
least a few nutrients along the way. Thinking outside the box, such as
substituting Maple Syrup for sugar in a bread recipe, can surprisingly add
more nutritious and whole foods into daily intake- a change that over time
can overcome lots of health issues. For older kids, allergy symptoms can
be reduced without foggy medicine by simply stirring honey into the family’s
iced tea. For moms with a sugar addiction, erythritol can help calm those
sweet urges without adding empty calories and guilt. It isn’t about making
drastic changes, but small, smart choices. For many families, moms can
start those small changes today with a couple spoonfuls of something a bit
“sweeter” for their family’s health.
All the Facts to Make the Smartest-and Sweetest Sugar Substitute
Decisions
Most moms are usually shocked to learn that the average American kid
consumes about 60 pounds of sugar a year, twice the recommended
amount by the USDA. Because regular white granulated sugar is refined
about 6 times, it is definitely an overprocessed food with no nutritional value.
But where should families turn to satisfy an aching sweet tooth? Many
mothers look for various sugar substitutes, yet are also concerned about
these new scientifically-altered sweeteners. Although the National Cancer
Institute states there is no evidence that artificial sweeteners approved for
use in the US cause cancer, all you have to do is Google “artificial
sweetener” and you’ll find horrific stories of these sweeteners causing all
sorts of side effects.
Here’s the deal: In moderation, finding a sugar substitute can be hands-
down a healthy decision for families.
If you’re worried about feeding your kids certain new sweeteners that have
been scientifically modified, try some natural sugar substitutes (see below
for some great, natural alternatives). Most of the sugar substitutes that
follow can be baked with as well as mixed in hot and cold liquids, a
requirement in many households. Enjoy the list of sugar substitutes, some
which may sound familiar, and some that might just be your family’s next
step to living a healthier lifestyle.
Agave Nectar: Derived from a desert plant similar to a cactus, agave nectar
or agave syrup is a popular sweetener that can be found in the health food
section of most supermarkets. The coolest thing about agave nectar is that
it appears to have a minimal effect on blood sugar and insulin levels. Taste-
wise, it is lightly fruity and about 33% sweeter than sugar, so it can be used
in smaller quantities. That’s a great thing, too, because the downsides to
agave nectar are that it is fairly high in calories (about 60 calories a
Tablespoon) and contains a large amount of fructose, which doesn’t shut off
appetite hormones. Agave nectar is great in coffee and tea, and can be
experimented with in baking. Since it is a liquid sweetener, reducing the
amount of liquid called for in a given recipe is key, and keep in mind its
super-sweet factor.
Honey: Mom, keep in mind that honey is not recommended for children
under 12 months! If everyone in the house is over a year old, then this
golden bee-produced sweet stuff is very similar to sugar in the way the body
reacts to it. However, honey does offer many positives that sugar doesn’t,
such as vitamins, minerals, and tons of health benefits. For kids over 12
months, honey grown within 100 miles of their homes can be a natural
allergy medicine (look for raw local honey at the closest Farmer’s Market- for
a local list see Bridget’s Dish archives).
In many cultures, honey is used to treat upset tummies and even viewed as
a powerful antibiotic! The sweet taste is great for mixing into beverages and
a popular baking substitute for those wishing to keep ingredients as natural
as possible. For a great recipe using honey instead of sugar, check out
Bridget’s Honey-Soy Chocolate Chip Cookie recipe at the end of this article.
Brown Rice Syrup: If your family likes butterscotch or caramel flavors, brown
rice syrup is perfect. This slightly sweet brown syrup is made by combining
sprouted rice or barley with cooked brown rice, so its healthy ingredients
make it break down slowly in the body- reducing the dreaded sugar crash. It
also offers the benefits of nutrients such as magnesium, manganese, and
zinc. Because of it’s deep flavor, bake with this for a yummy distinct flavor by
substituting each cup of white sugar with ¼ cup brown rice syrup and slightly
reducing liquids. Think about using this in warm tea as well.
Erythritol: The new “It” sweetener with dieters, erythritol is basically what
happens when sugar cane or corn starch is broken down, fermented, and
filtered. The taste of this powder is clean and cool. It is super low in
calories and doesn’t affect blood sugar, but best of all- it won’t decay teeth!
Be careful because in excessive consumption (over 20 teaspoons a day)
can cause gas, bloating, and diarrhea. This sweetener is pretty perfect for
coffee and drinks, and can be baked with as well. Keep in mind it is only
70% as sweet as sugar, so make up for that difference during
experimentation.
Stevia: First things first: Stevia is not yet approved by the FDA, yet many
fitness and nutrition experts really like this South American plant-based
supplement. In grocery stores, look for this in either powder or liquid form in
the vitamin isle (it is considered a supplement, not a sweetener). Love
stevia already? Buy your own plant and pop some leaves in your drinks!
Stevia is extremely potent- about 300 times sweeter than sugar, so baking
gets pretty tricky. However, in hot and cold liquids as well as sweetening
yogurts, salad dressings, or grapefruit, its extreme sweetness is perfect for
those who love a sweet taste but are trying to control blood sugar. A tip:
Start with a teeny-tiny bit and gradually add to taste.
Maple Syrup: This boiled-down tree sap goes way beyond waffles and
pancakes! If possible buy the real stuff, called Grade B Maple Syrup, which
contains more minerals such as manganese and zinc. Maple Syrup usually
has around 17 calories a tablespoon, and the best thing about it is its barely
processed state. Try it in baking, just like honey and brown rice syrup, to
keep the ingredients as natural as possible. The flavor is also surprisingly
yummy in hot tea.
As Americans and moms grow more conscious of their health, sugar
substitutions will become a bigger part of our diet. Of course, the best thing
is to moderate the amount of sweet foods eaten in the household, but in
cases of treats and special occasions, sugar substitutes can add at the very
least a few nutrients along the way. Thinking outside the box, such as
substituting Maple Syrup for sugar in a bread recipe, can surprisingly add
more nutritious and whole foods into daily intake- a change that over time
can overcome lots of health issues. For older kids, allergy symptoms can
be reduced without foggy medicine by simply stirring honey into the family’s
iced tea. For moms with a sugar addiction, erythritol can help calm those
sweet urges without adding empty calories and guilt. It isn’t about making
drastic changes, but small, smart choices. For many families, moms can
start those small changes today with a couple spoonfuls of something a bit
“sweeter” for their family’s health.
This Month’s Featured Recipe
Honey-Soy Chocolate Chip Cookies
Those who know me know that adding health into baked goods is one of my
favorite thing to do! I have a couple secrets to share this month, in honor of
Mother’s Day, and they are all used in this wholesome, yummy cookie recipe:
Enjoy cooking, moms! On to the recipe:
1 cup organic butter, softened
2/3 cup honey
¼ cup powdered milk
2 eggs
1 teaspoon vanilla extract
¼ cup soy flour
1 cup whole wheat flour
1 cup organic white flour
1 teaspoon baking soda
½ teaspoon salt
2 cups dark chocolate chips
Preheat oven to 350 degrees. In a large bowl, beat together butter, honey,
and powdered milk using an electric mixer. Add eggs one at a time, and
then add vanilla.
In a small bowl, mix dry ingredients- all three flours, baking soda, and salt-
and sift together. Gradually add dry ingredients to honey mixture using a
large spoon. Fold in chocolate chips.
On lightly greased cookie sheet, drop dough by rounded spoonfuls and bake
for 7-10 minutes. These cookies cook quickly and will not spread very
much. Cool for a few minutes on the baking sheet and then transfer to a
wire rack to cook completely. Serve warm with some ice cold soy milk!
Honey-Soy Chocolate Chip Cookies
Those who know me know that adding health into baked goods is one of my
favorite thing to do! I have a couple secrets to share this month, in honor of
Mother’s Day, and they are all used in this wholesome, yummy cookie recipe:
- Substitute white all-purpose flour without anyone noticing with ¼- ½
cup Soy Flour (for protein hidden in all baked goods to add nutritional
balance) and half white, half whole wheat flour. Watch the fiber and
nutritional content soar! This is my substitution for all baked goods. - Honey is great when substituted for sugar. Slightly decrease the
amount of liquid added to a recipe, and always lower the oven
temperature 25 degrees. Add some powdered milk if the dough is
still too liquidy. - Only use dark chocolate for a secret added antioxidant benefit and a
deep, gourmet taste.
Enjoy cooking, moms! On to the recipe:
1 cup organic butter, softened
2/3 cup honey
¼ cup powdered milk
2 eggs
1 teaspoon vanilla extract
¼ cup soy flour
1 cup whole wheat flour
1 cup organic white flour
1 teaspoon baking soda
½ teaspoon salt
2 cups dark chocolate chips
Preheat oven to 350 degrees. In a large bowl, beat together butter, honey,
and powdered milk using an electric mixer. Add eggs one at a time, and
then add vanilla.
In a small bowl, mix dry ingredients- all three flours, baking soda, and salt-
and sift together. Gradually add dry ingredients to honey mixture using a
large spoon. Fold in chocolate chips.
On lightly greased cookie sheet, drop dough by rounded spoonfuls and bake
for 7-10 minutes. These cookies cook quickly and will not spread very
much. Cool for a few minutes on the baking sheet and then transfer to a
wire rack to cook completely. Serve warm with some ice cold soy milk!