Do you love sweets? If you do, there is no need to feel guilty about it. Humans have an inborn preference for sweets, which seems to have helped our ancestors select nonpoisonous foods in their natural state.
The problem today is that sweets, other than fruits, are usually not in their natural state. The mind-boggling selection of sweetened foods in the supermarket provides concentrated sugar and calories with little or no fiber or other nutrients. Sugared soda is a prime example of this. A 20-ounce bottle of sugared soda with 17 teaspoons of sugar and 250 calories does not contain any essential nutrients other than water.
Reducing or eliminating the sugar in sodas and desserts does not turn them into health foods. But if you want sweets with fewer sugar calories, foods containing sugar substitutes are a reasonable option.
There are many urban legends about the dangers of sugar substitutes, none of which are backed by scientific studies.
Based on many years of testing, the FDA has approved the following noncaloric sweeteners:
€ Saccharin (Sweet 'N Low, Sugar Twin) - The oldest and least expensive sugar substitute can be used in cooking but may have a noticeable bitter aftertaste.
€ Aspartame (Nutrasweet, Equal, Natrataste) - Two amino acids (phenylalanine and aspartic acid) taste sweet when combined. Aspartame is the most thoroughly tested food additive ever and has proven safe except for a small number of people who cannot metabolize phenylalanine (phenylketonurics). Aspartame is not recommended for baking because it is unstable at high temperatures.
€ Acesulfame-K (Sweet One, Sunette) - This noncaloric sweetener is a potassium-containing compound that can be used for baking. It frequently is used along with aspartame in diet sodas.
€ Sucralose (Splenda) - Made by replacing part of the sucrose molecule with chloride, this sweetener has captured 60 percent of the market for sugar substitutes. It can be used for baking.
Replacing sugar with sugar substitutes in cooking works best for fruit fillings, puddings and sauces.
When substituted for sugar in baking, it is likely that volume, texture and browning will be affected.
For better volume, add 1/2 cup of dry milk powder and 1/2 teaspoon of baking soda for every cup of granular sugar substitute.
Adding 1 tablespoon of molasses or cocoa powder helps make cakes and cookies brown.
Strawberries (a delicious naturally sweet treat) are ripe and ready now.
Come to the Strawberry Jamboree at the Auburn Farmers Market Thursday, June 21, for a variety of strawberry creations, including Strawberry Soup, being served at the Cooperative Extension table.
Visit www.cce.cornell. edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Strawberry Soup
Makes 6 servings
2 pints strawberries, washed
2 cups plain low fat yogurt (or light vanilla yogurt)
1/4 - 1/2 cup sugar (or sugar substitute equivalent)
1/2 cup orange juice
1/2 cup water
Put all ingredients in blender or food processor and blend until smooth. Taste and add additional sugar or sugar substitute if needed. Chill until served. Spoon into bowls to serve.
Note: May pour in glasses to serve as smoothies or freeze to serve as fruitsicles.
Reducing or eliminating the sugar in sodas and desserts does not turn them into health foods. But if you want sweets with fewer sugar calories, foods containing sugar substitutes are a reasonable option.
There are many urban legends about the dangers of sugar substitutes, none of which are backed by scientific studies.
Based on many years of testing, the FDA has approved the following noncaloric sweeteners:
€ Saccharin (Sweet 'N Low, Sugar Twin) - The oldest and least expensive sugar substitute can be used in cooking but may have a noticeable bitter aftertaste.
€ Aspartame (Nutrasweet, Equal, Natrataste) - Two amino acids (phenylalanine and aspartic acid) taste sweet when combined. Aspartame is the most thoroughly tested food additive ever and has proven safe except for a small number of people who cannot metabolize phenylalanine (phenylketonurics). Aspartame is not recommended for baking because it is unstable at high temperatures.
€ Acesulfame-K (Sweet One, Sunette) - This noncaloric sweetener is a potassium-containing compound that can be used for baking. It frequently is used along with aspartame in diet sodas.
€ Sucralose (Splenda) - Made by replacing part of the sucrose molecule with chloride, this sweetener has captured 60 percent of the market for sugar substitutes. It can be used for baking.
Replacing sugar with sugar substitutes in cooking works best for fruit fillings, puddings and sauces.
When substituted for sugar in baking, it is likely that volume, texture and browning will be affected.
For better volume, add 1/2 cup of dry milk powder and 1/2 teaspoon of baking soda for every cup of granular sugar substitute.
Adding 1 tablespoon of molasses or cocoa powder helps make cakes and cookies brown.
Strawberries (a delicious naturally sweet treat) are ripe and ready now.
Come to the Strawberry Jamboree at the Auburn Farmers Market Thursday, June 21, for a variety of strawberry creations, including Strawberry Soup, being served at the Cooperative Extension table.
Visit www.cce.cornell. edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Strawberry Soup
Makes 6 servings
2 pints strawberries, washed
2 cups plain low fat yogurt (or light vanilla yogurt)
1/4 - 1/2 cup sugar (or sugar substitute equivalent)
1/2 cup orange juice
1/2 cup water
Put all ingredients in blender or food processor and blend until smooth. Taste and add additional sugar or sugar substitute if needed. Chill until served. Spoon into bowls to serve.
Note: May pour in glasses to serve as smoothies or freeze to serve as fruitsicles.
