FitSugar

Your Tips For Cutting Down on Sugar

FitSugar — Thu, 06 May 2010 13:30:09 PDT

In order to cut down on my sugar intake, I made the switch from fruity flavored Greek yogurt to plain. Here are some of your suggestions on how you cut down on your daily sugar intake. There were so many great ideas, so be sure to check out the comments section of the original post to see even more ways to scale back on the added sweetness.

"Cut out hidden sugars by shopping at health food stores instead of buying the well-known brand names. For example, a lot of the popular brands of 'healthy' whole wheat bread actually have added sugar and/or high fructose corn syrup in them. Brands like Peter Pan and JIF have added sugar, so switching to natural peanut butter is an easy way to reduce your sugar consumption." - chloe bella
"Plain oatmeal can be sweetened with fruit instead of brown sugar. Use canned pumpkin, unsweetened applesauce, and plain yogurt to make baked goods. You need about half the sugar of the original recipe!" - acfreema
"The thing I really had trouble getting? Chocolate. So instead of milk chocolate, I started gradually working my way up the dark chocolate ladder so that I could acquire a taste instead of just pushing it all on myself. Once I got used to the taste of 50% dark chocolate, I started buying 60%, and then 70%, and now I'm up to 85% and sometimes even 90% dark chocolate, where the first two ingredients are no longer sugar, but cocoa solids and cocoa butter." - laellavita
"When baking, I use about 1/4 cup less sugar than what the recipe calls for." - tamaradulva
Spectra says, "I use Truvia to sweeten my coffee instead of sugar and it really tastes good. Since I like my coffee really sweet, it saves me a lot of added sugar. Also, I put cinnamon on my oatmeal instead of lots of sugar. For whatever reason, it adds a lot of sweetness."
"I prefer to add my own stuff to plain yogurt, because I like the nutritional profile of plain better than flavored, plus the taste is better. Real fruit is better than 'fruit jelly' or 'natural and artificial flavorings' any day." - julea

Label Able: Sorbitol

FitSugar — Wed, 09 Sep 2009 10:03:14 PDT

I'm a very picky label reader, and I won't buy anything at the grocery store unless I scan the label first. If you're the same way, you may have come across the ingredient sorbitol. It's a sugar substitute you'll often find in diet or "light" foods, in sugar-free gum, candy, and mints, and in diet drinks. You'll also find it in mouthwashes, toothpaste, and cough syrups. Sorbitol is made from glucose, and is 60 percent as sweet as sucrose but has one-third of the calories. This sweetener has been safely used for over 50 years, and the only requirement of the FDA is that companies write on the label, "Excess consumption may have a laxative effect." Yes, it's true. If you eat too much of this sweetener, you can end up with extreme abdominal cramping and regular trips to the ladies room. Proving once again that moderation is key - even with low-cal sweeteners. Sorbitol is OK for diabetics and has been found to be non-carcinogenic. I'm not big into diet foods, but at least I know this ingredient is safe.

Are Sweeteners PureVia and Truvia Safe?

FitSugar — Tue, 03 Mar 2009 08:00:00 PST

There's been a lot of talk lately about the natural sweetener stevia. Being calorie-free, it seems like a great alternative to sugar for people trying to lose weight. A few months ago, Coca-Cola announced it would begin using its stevia-derived sweetener Truvia in a few products, prior to being approved by the FDA. Not to be left in the cold, PepsiCo has also created a no-calorie stevia sweetener, PureVia. However, PepsiCo announced that it would be waiting for FDA approval before using its new sweetener. Recently, I saw both Truvia and PureVia on the shelf at my grocery store. Does that mean they're both approved by the FDA now? To find out

Both PureVia and Truvia are made by extracting rebaudioside A (Reb A) from the leaves of the stevia plant. While the FDA has not yet approved the use of whole-leaf stevia or stevia extracts as sweeteners, they have issued a "No Objection Letter" to the use of Reb A, saying that it's "generally safe." If you want to give PureVia or Truvia products a try, it's recommended to do so in moderation. Have you used either of these sweeteners? Tell me what you think of them in the comments section below.

Is Stevia Safe?

FitSugar — Mon, 21 Apr 2008 04:30:00 PDT

If you're trying to eat healthier, you may be trying to ditch foods made with white sugar and artificial sweeteners. What about the sweetener stevia? Have you ever heard of it? People are adding it to their coffee, flavoring their iced tea, and baking with it. Stevia is an herb from South America, and since the leaves from this plant have a sweet flavor that is 30 times sweeter than sugar, it's being used as an all natural sugar substitute. People watching their weight like the idea of stevia because it's calorie free. Is it safe though? To find out

It's a plant, so it must be safe, right? Well, the only problem is that although it's been approved in other countries such as China and Japan, the FDA considers it an unapproved food additive. At this time, the FDA feels that no one has provided them with adequate evidence proving that it's safe. It was however approved in 1994 to be sold as a dietary supplement, so that's why you can find it at some health and vitamin stores. What's more is that the Center for Science in the Public Interest thinks stevia should be avoided because studies show that sperm production was affected in rats, and there was an increase in cell production in their testicles. Hamsters fed a derivative of stevia gave birth to smaller and fewer babies. Studies also show that it may cause cancer.

I'm not sure I will be using it anytime soon and will just work it out to eat my sweets in moderation. How about you, do you use stevia? Tell me why you like it in the comments section below.

Source

Cookbook Review: Baking with Agave Nectar

FitSugar — Tue, 08 Apr 2008 07:30:00 PDT

I have tried many sugar substitutes in my day. Mostly out of curiosity and in a vain attempt to quell my sweet tooth. In my search I must say that agave nectar works the best for me. It is sweet, without being overly sweet and it is great in tea and salad dressing. I was curious to bake with it and found Baking with Agave Nectar ($15.95) and thought I would give it a whirl.

The cookbook contains over 100 recipes from cookies to ice cream – some vegan recipes and some that include milk, eggs and butter. Many of the recipes sound tasty and I appreciate the fact that the author, Ania Catalano, includes easy to find whole wheat pastry flour as a substitute for the not so easy to find sprouted spelt four. The directions are easy to follow and the photographs are lovely; I just wish there were more of them. If you are new to cooking with ingredients typically considered health food, Catalano includes a detailed glossary of terms with in depth explanations of things like carob and guar gum. The introduction is equally inspiring.

Since I had a vegan houseguest this weekend I whipped up a batch of vegan Linzer torte cookies. The recipe took well under an hour to make (super quick) and my daughters thoroughly enjoyed helping me make the cookies as well as eating the final product. These Linzer cookies (made with almonds and raspberry jam) are truly healthy cookies. I found myself eating them after running like I would an energy bar. Next on my list to make from this book is Skinny Vanilla Bean frozen yogurt, banana cream pie and the agave Margarita.

I liked the recipe so much I wanted to share it with you. To check out the Linzer cookie recipe just

Vegan Raspbery Linzer Torte Cookies
Baking with Agave Nectar by Ania Catalano

This is as healthy as any cookie can get!

Ingredients

2 cups raw almonds 2 cups regular rolled oats (not quick cooking) 2 cups sprouted spelt four or whole wheat pastry flour 1 teaspoon cinnamon 1/3 cup light agave nectar 1 cup canola oil 1 cup juice-sweetened raspberry preserves

Directions

Preheat over to 350 degrees. Line 2 baking sheets with parchment paper.
Place almonds in a food processor and grind to a fine meal, about one minute. Remove and set aside.
Place the oats in the food processor and grind to a fine meal.
Return the almonds to the food processor along with the flour, cinnamon, agave nectar, and canola oil. Pulse to combine all the ingredients.
Roll the dough into walnut-size ball and place on the prepared baking sheets. Using your thumb, press an indentation into the center of each ball.
Fill the indentations with preserves.
Bake for 10 to 12 minutes on the baking sheets, then transfer to cooling racks to cool completely.

Reprinted with permission from Baking With Agave Nectar: Over 100 Recipes Using Nature's Ultimate Sweetener by Ania Catalano. Copyright (c) 2008 Celestial Arts Press, Berkeley, CA. www.tenspeed.com. Publisher retains all copyrights and the right to require immediate removal of this excerpt for copyright or other business reasons.

Print recipe with images | without images

You can buy the book here.

Zsweet Is Sweet Enough for Me

FitSugar — Mon, 12 Nov 2007 07:30:00 PST

Many people out there are looking for a way to satisfy their sweet tooth without compromising the size of their waist. Zsweet ($15 / 1.5 pounds), a natural sweetener, may just be a solution for this dilemma. The "Z" stands for "zero" since it contains zero calories and has zero glycemic affect, making it a viable option for diabetics.

The main ingredient in Zsweet is erythritol, fermented glucose (simple sugar), that occurs naturally in fermented foods like soy sauce and wine. Unlike other sugar alcohols based sweeteners, Zsweet has a high digestive tolerance, so it won't leave your belly aching.

The best thing about Zsweet is you can bake with it and it is easy since you measure it just like sugar. I used it for cookies and received many compliments on the cookies; no one had any idea that I used a sugar substitute. However, I made pudding with Zsweet without much success. While the children loved it, the adults at the dinner party all found it too sweet, almost harshly so. I should have checked out the suggested recipes on the Zsweet site. My hubbie and I decided that the baking with this sugar substitute must have altered it more than just simmering on the stove for the pudding.

You can try it for yourself. To find it just check this store locator for a grocer near you that carries it. Or you can buy it online directly from the Zsweet store.

SweetPerfection: Sugar's Healthy Twin

FitSugar — Wed, 01 Aug 2007 12:30:00 PDT

I recently was sent a sample of Sweet Perfection, an all-natural sweetener that is supposed to be used in the place of sugar. Typically I am skeptical of things like this, but I am willing to give everything a try once.

SweetPerfection is made from oligofructose, which is actually chicory root ground to a very fine soluble fiber. For all you glycemic dieters, SweetPerfection has a super low glycemic index of zero.

The claim is that you can use SweetPerfection anywhere you'd use sugar -- In fact it is 100% guaranteed to taste and perform exactly like sugar. SweetPerfection's high fiber content (122 g per cup) rivals the zero grams in regular sugar. Not to mention the fact that it has 280 calories in a cup, whereas sugar has about 770!

I put it to the test in my tried and true blueberry muffin recipe. Want to know what I thought? Then

So I split the batch up and made half of the muffins with regular sugar, and the other half using SweetPerfection. While mixing, the consistencies seemed similar even though SweetPerfection is much more powdery than granulated sugar. Overall, the taste was comparable -- I tried a SweetPerfection muffin first and was pleased with the taste. Then I had a regular sugar muffin, definitely a bit more sweet, but not that much more. My husband, the ultimate judge, did the taste test with me and while I was expecting to have him say he did not like the sugar substitute muffin (because according to him, "Real men only like real sugar"), he actually liked it a lot. If we didn't have the regular muffins to compare, we probably wouldn't have been able to notice the difference. My only issue is the price: $21.95 a pound (yikes, I know) for SweetPerfection, whereas a pound of regular sugar runs around $1.50, after all it is expensive to eat healthy. If you don't care about the price, then buy it directly from LowCarbSpecialties.com.

Agave Nectar: Sugar Substitute From South of the Rio Grande

FitSugar — Fri, 04 May 2007 14:49:30 PDT

Since Cinco de Mayo is tomorrow, I wanted to tell you that the agave plant produces more than just tequila. It kind of seems like it is a super plant and practically every part of the plant can be eaten - the blossoms and even the stalks. The part that interests me, though, is the nectar that is sweeter than honey, but less viscous. In fact it is so sweet that when baking with it you use 1/3 cup agave to one cup sugar. If you are going to bake with agave nectar reduce the amount of liquids in the recipe by the amount of agave added since it is a liquid. It does seem pretty straight forward, and I am going to try baking with it. The caloric load of agave is similar to sugar, about 25 calories per teaspoon, but since it is sweeter you use less and thereby decrease your overall calories.

I have tried it in a drink, you can use it in place of simple syrup when making a margarita - like this one from PartySugar. You can also use it to sweeten tea.

I am curious if any of you have baked with agave? If you have any tips, please share them in the comments below.

Looking to buy some? DVO Enterprises sells 24 oz. bottles for $10.95.

13 Health Gimmicks You Can Stop Wasting Money On

Business Insider — Tue, 01 May 2012 00:15:21 PDT

Consumers have a tendency of falling for the next big health gimmick. Save your money on health duds with these Business Insider tips.

No matter how many times we're told otherwise, Americans' obsession with get-healthy-quick schemes will likely never die. Too bad most of these fads aren't worth their weight in salt - or your hard-earned dollars. We've put together a list of some of the worst budget-sucking health trends that still persist today.

Coconut Water

Coconut water may be nature's version of Gatorade but some brands have already caught fire for over-hyping its nutrient content. Vita Coco agreed to settle a $10 million class action lawsuit over an independent study that showed the drinks didn't pack near as many electrolytes as advertisements implied. Some coconut waters are also loaded with added sugar, which will do nothing to help your waistline.

Alternative: Pick up your own young green coconuts on the cheap from an Asian produce market. Just crack them open with a cleaver and pop in a straw.

"All-Natural" Foods

30 percent of Americans bought more natural foods in 2011, according to a Rodale study. But what are we really paying more for? There's no clear cut regulation on what makes food "natural," which means just about any company can slap that label on its packages, add a fancy green theme and jack up the price.

Says Andrew Schrage of MoneyCrashers: "Before buying any food that is touted as being 'all natural,' take a look at the ingredient list before you check out. Keep in mind that butter and salt are indeed natural ingredients. So stocking up on natural foods may not achieve anything other than increasing your grocery bill."

Read on for more.

A Makeover For Your Grocery List

LilSugar — Wed, 18 Apr 2012 03:17:02 PDT

If your child has been diagnosed with a food allergy, you know both cooking at home and dining out can quickly become a challenge. Since healthy eating begins at home, and eating at home begins at the grocery store, we turned to Amie Valpone of The Healthy Apple for some advice on how to stock your pantry for success, whether you're dealing with food allergies or just want to take a cleaner approach to your family's diet. See how Amie, a nutritionist who specializes in clean eating, fills up her own grocery cart, and how you can transform your own to accommodate your family's dietary needs.

"Cleaning" Up Your Grocery List

Essential Condiments

Extra-virgin olive oil
Flaxseed oil
Grape seed oil
Champagne vinegar
Apple cider vinegar
Balsamic vinegar
Organic Dijon mustard
Organic coarse, seeded mustard
San-J wheat-free tamari soy sauce
Amy's Organic salsa
Sun-dried tomatoes
Hummus (try Tribe, Wild Garden, Sabra, or Cedar's)
Hot sauce (try Cholula or Sriracha)
Miso (white, barley, and red)
Organic lemon juice

Continue reading for what to buy in the gluten-free, dairy-free, and freezer departments.