Obesity is rising around the world and many scientists are blaming the increase in sugar consumption on a daily basis. Although America has lost it’s number one slot for highest percentage of obese people, Australians have taken the plunge and taking the throne of obesity. Ever since World War II, companies have been pumping more amounts of sugars into our daily diets with processed foods such as television dinners, pastry snacks, ice cream, and cereal and so on. When cooking at home though, it is wise to be knowledgeable about how to decrease the amount of sugar that is contained in food recipes. There are many different methods for reducing sugar in foods we eat daily but here are my top five methods for beating the bulge.
Agave nectar is a sweet alternative to natural sugars that increase one’s blood sugar level. It comes as a 100% raw ingredient and does not spike the sugar level in the human body. It can be used in the same amounts as normal sugar however I usually prefer to decrease the amount by half since Agave nectar is actually sweeter than cane sugar.
Sugar Substitute #2: Homemade Applesauce
Seriously, making homemade applesauce is easier than making Mac-n-Cheese from a box. It takes around ten minutes in total and lasts in ones refrigerator (if you can keep people away from it) for around two weeks. Exchange sugar-free applesauce for the requirements in your regular baked goods. It is especially good in breads for making it sweet and soft!
Stevia is something I came across in my natural foods store. It is a natural herb that has just come out in our natural foods store as a sweetener. It does not increase blood sugar levels (actually overseas it is used to reduce blood sugar levels) but is much sweeter than cane sugar. Use Stevia just as you would use cane sugar.
Sugar Substitute #4:Xylitol
Another natural food ingredient that I have learned about while eating healthy foods is Xylitol. This one I learned about while living in Japan. If you have ever tried candy from Japan, one will notice that it is sweet but not overly sweet and does not give you the “sugar rush” that America candy gives off. This is because Xylitol is used in many gums and candy over in Japan. It is 100% natural and is known not only as a sugar substitute but also to help fight against cavities. It can be used in the same methods and amounts as cane sugar.
Sugar Substitute #5: Herbs and Spices
During one of our family trips to Mexico, we noticed that lots of people do not use any sugar in their coffee. We also noticed that the coffee was strong but very good in taste. We asked a local person what the difference was between American coffee and Mexican coffee and the answer was cinnamon. Apparently in Mexico many people place a cinnamon stick in the coffee filter before making the coffee. This adds flavor to the coffee and completely changes the flavor- it reduces the bitterness that is sometimes left behind on the palate. Additionally in Italian breads, I generally leave out the sugar that is required and add fresh herbs such as rosemary, basil and et cetera in for flavor. Sugar is an additive to change the flavor of the food; once the flavor has been substituted with another flavor, the sugar is no longer needed. Simply take out our sugar in any baked good (sugar is not really needed, it is only for flavor) and add any spice or herb to the baked item for flavor that will leave your mouth wanting more.
It is wise to know that switching corn syrup sugar or cane sugar with artificial sugars will not always be the best solution to your dietary needs. It is commonly found that companies try to substitute cane sugar with Aspartame, Sucralose (or otherwise known as Splenda), Sorbitol, Mannitol or et cetera. This does warrant a problem though for diabetics though. For instance, doctors suggest that people be aware of what the label on each processed food item lists. For instance, my family has learned from being diabetic that a “sugar-free” item may contain “sugar-free yogurt” but can still increase one’s sugar level.
In my opinion, it is wise to make more products at home. The world is technologically driven, especially for kitchen products which make being a home chef and working outside the house has become easier. For instance, making bread can be done in bread maker while you are at work, ice cream can be made in an electric ice cream churner, soy milk can be produced with a special home electronic maker and so much more. Using technology is a great tool to reducing the amount of sugar in one’s diet while also decreasing the processed ingredients that are added to your food.
