Most people that start the journey of cutting sugar out of their diet have some intense cravings in the beginning. Even the seasoned clean eater gives in to a sweet temptation now and then.
The problem is that cutting down on sugar isn’t just cutting down on your table sugar. Many sweeteners have different names and are hidden in foods. Plus, they stimulate your appetite and encourage your sweet tooth. But we’re all human, and I don’t expect anyone to cut all sweeteners out immediately. It is a process.
Instead, I’m going to share the five best ways to sweeten your food by providing healthy sugar alternatives.
Raw Honey
Even though honey is a form of sugar, replacing refined table sugar with raw honey can be a better option because of its properties. Honey contains antioxidants and has antimicrobial and antibacterial properties that help digestion and skin issues in small amounts. Drizzle a small amount on your breakfast cereal (hopefully grain-free, otherwise you’re taking in more sugar by eating grains) and yogurt, or use it in a salad dressing.
Fresh or Frozen Fruit
One of the best ways to sweeten your food and drinks is by using fresh or frozen fruit. They make ideal natural sweeteners as they don’t have any empty calories. Fruit helps with sugar cravings when you first cut down on food with added sugars and sweeteners. Then, you’ll start to enjoy their natural sweetness. Try sweetening oatmeal by mixing in half a banana or unsweetened applesauce and adding berries to plain yogurt. I recommend 1-2 servings of fruit per day tops if not pre-diabetic.
Stevia
Most sugar substitutes may cause you to crave more sugary foods. However, if you have pre-diabetes or diabetes, alternative, natural sweeteners are preferable to sugar. My suggestion is to use Stevia, an herbal-based sweetener that contains zero calories. It doesn’t cause blood sugar or insulin spikes, and because Stevia is way sweeter than regular sugar, it only requires a tiny bit to sweeten your food and drinks.
Natural Flavorings
Similar to adding spices and herbs, try adding natural flavorings to please your sweet palette. Vanilla or almond extract, cocoa powder, and spices like cinnamon and nutmeg enhance foods’ flavor, so you need less sweetness. 100% pure vanilla makes one of the best sweetener replacements – it tastes and smells good and contains antioxidants and other benefits, making it a superfood.
No Sugar
Of course, the best food sweetener is to have no sugar at all. We’ve grown accustomed to processed food and drinks with hidden sweeteners, whether in soda, fruit drinks, and even water. It’s a challenge to retrain ourselves that our food and beverages don’t always need to taste sweet but well worth it. To break the habit, start by using a proper measuring spoon to see how much added sugar or sweetener you’re using daily. Then, decrease your intake every day in your food and beverages. That way, you have a better chance of detoxing yourself from sugar.
It takes work to retrain your palate to enjoy the natural sweetness of your food. Choose the natural sweeteners that work best for you, and keep reading all food labels for hidden ingredients to help break the habit.
[RECIPE] Baked Cinnamon Apple Crisp
One taste of this delicious dessert and you won’t believe it’s free from both gluten and refined sugar. The addition of fresh thyme adds a subtle savory note to the otherwise sweet flavor profile of this classic recipe.
Prep time: 20 minutes
Cook time: 45 to 50 minutes
Ingredients:
- 6 large apples, cored, peeled, and sliced
- 1 T. fresh lemon juice
- 1/3 c. real maple syrup
- 2 T. 100% apple juice (no added sugar)
- 1 t. ground cinnamon
- 1/2 t. ground allspice
- 1 1/2 t. fresh thyme leaves
- 1/4 t. salt
Topping ingredients:
- 1 c. old-fashioned rolled oats
- 1/3 c. almond flour
- 1/3 c. almonds, sliced
- 1/3 c. honey
- 3 T. unsalted butter, melted
To serve (optional):
Vanilla bean ice cream or freshly whipped cream
Directions:
- Place top oven rack in the center position and preheat oven to 350oF. Grease an 8” x 8” baking dish and set it aside.
- Place apples in a large non-reactive bowl and toss with fresh lemon juice. Add maple syrup, apple juice, cinnamon, allspice, thyme leaves, and salt. Toss to combine and set aside.
- Combine topping ingredients in a separate bowl and stir until oats are thoroughly coated and all ingredients are well combined. Set aside.
- Pour apple mixture into prepared baking dish and spread into an even layer. Spread the topping evenly across the top in a uniform layer as well.
- Place into the preheated oven and bake for 30 minutes. If the top layer is nicely browned, cover the dish loosely with aluminum foil to prevent over-browning. Continue baking for another 15 to 20 minutes or until the apple crisp is nice and bubbling. Remove from oven and set aside to cool for 5 to 10 minutes.
- Serve warm with some vanilla bean ice cream or freshly whipped cream, if desired. Enjoy!
To Your Health,
Patti
