How to Use Sugar Substitutes for a Healthy Holiday Season

Gulf Coast Healthy Living Magazine Volume 3, Issue 4 - Healthy Lives

Rachael Miller, R.N. Health Coach and Diabetes Champion
Rachael Miller,
R.N. Health Coach
and Diabetes Champion

Many people are concerned about sugar consumption, but may feel at a loss during the holiday season. They want to enjoy sweet treats at parties and enjoy baking for others, but they don’t want the trade-off to be high-sugar foods.

Healthy Lives coach Rachael Miller, found some interesting ways to substitute healthier options for refined sugar. "Some natural sweeteners taste great, but you need to know how to measure them when replacing refined sugar so as not to compromise flavor," Rachael said.

While Rachael specializes in diabetes coaching, she does not necessarily recommend these substitutions for diabetics. It’s important for diabetics to meet with their doctor to determine the best nutrition plan for their needs.

These are the tips Rachael learned when perusing the website allrecipes.com:

  • Replacing sugar with honey – Use ¾ cup plus 1 tablespoon honey in place of 1 cup sugar, and reduce the other liquid ingredients by 2 tablespoons.
  • Substituting molasses for sugar – Use 1 1/3 cups molasses for 1 cup sugar, and reduce the amount of liquid in the recipe by 5 tablespoons. Molasses is more acidic than sugar, so add ½ teaspoon baking soda for each cup of molasses. Replace no more than half the sugar called for in a recipe with molasses.
  • Using fruit juice concentrates in place of sugar – Use ¾ cup for every cup of white sugar, and decrease the amount of liquid by 3 tablespoons. Flavorful substitutes include apple juice concentrate, orange juice concentrate, or white grape juice concentrate. Juice concentrates are made up of fructose and glucose.

Rachael also says that reducing the sugar in a recipe by half and intensifying the flavor by adding vanilla, cinnamon or other spices may work well.

Healthy Lives™ is a step-by-step wellness program that includes health coaching and education classes. Individual and corporate memberships are available. If you’re interested in a Healthy Lives membership, contact Healthy Lives or 850.469.6903.