newsprompt.coSUGAR DIABETES DIET
By now we know that most of the world consumes way too much sugar. But it’s not like our sweet tooth cares when a dessert craving hits, it hits bad. Many turn to alternative ways to satisfy it, using less-refined sugars like agave, honey, and coconut sugar, but we’re going a step further this time, with treats that use no added sweeteners whatsoever. From tarts to mousse, these sugar-free recipes still manage to make dessert even sweeter.
If you’re struggling to stick to your cut-back-on-sugar goals, it’s probably because the food you’re making is skimping on taste too. Because really, who wants steamed kale and grilled chicken every night? Not us. That’s why we asked the sugar-free minds behind I Quit Sugar to share their best recipes when it comes to awesome breakfasts, lunches, dinners, and desserts. They don’t cut down on fat and carbs (we have to live a little), but sugar? That you won’t find. Here are seven of their favorite sugar-free recipes guaranteed to land on your make-this-next list.
Sugar doesn’t have the best reputation. It’s the bad guy behind surprise cavities, late night dessert binges, inevitable sugar crashes, and those extra pounds that we just can’t seem to lose. Yet, somehow, we can’t get enough. Some sources estimate the average American consumes about 22 teaspoons of sugar per day more than twice the recommended amount! And some researchers even believe it should be considered a controlled substance. So why exactly is sugar so bad? From adding unnecessary calories to many foods to being a potential cause of weight gain, the reasons go on and on.
But not all sugar is automatically bad for us: sugars naturally found in fruits, veggies, and whole grains make up a crucial part of a healthy diet. Where the problems lie (and the risk of cardiovascular diseases and obesity come into play) is with the amount of added sugar in our diets.
Sugar can go by many names, especially when it comes to food labels; high-fructose corn syrup, dextrose, raw sugar, and glucose are just a few of its many disguises. Natural or processed, sugar is a simple carbohydrate that the body uses for energy.
Here’s how it all works once that sugar goes down the hatch: Refined sugar is made up of two parts one molecule of glucose and one molecule of fructose. Breaking down this compound requires more work from the liver, which is responsible for breaking down most of the glucose in the body. Because many types of cells in the body can process glucose, it’s much easier for the body to process foods containing only this starch, like bread or potatoes. Putting refined sugars in liquid form like, say, soda or juice, means it hits the liver even quicker than eating something with the equivalent dose of sugar (like whole fruit), and requires the liver to metabolize the fructose and glucose more quickly.
What this means for our bodies isn’t so great: Studies have foundthat when a significant dose of fructose hits the liver of some animals very quickly, a good part of it is converted to fat. In humans, this conversion of fat causes insulin resistance (or metabolic syndrome), which often contributes to the development of diabetes. This is not awesome news, since Americans consume 19 percent more added sugar (or any sugar not found in a food’s natural state) now than we did in the 1970s! Maybe it’s time to put down the Sour Patch Kids and pick up that apple we mentioned?
Besides promoting weight gain and obesity, recent research suggests overdoing it on sugar (and especially fructose) can lead to many other medical conditions associated with metabolic syndrome, including liver toxicity and cardiovascular disease. Changes in metabolism may also have an effect on hormonal signals, resulting in damaging effects to the liver (similar to the effects alcohol has). And one study suggests there may even be a potential for sugar abuse when, like alcohol and tobacco, sugar affects hormone levels in the brain, leading to decreased feelings of fullness and increased consumption.
There are few Sugar-Free Desserts That Definitely Don’t Skimp on Flavor
A spoonful of sugar is the last thing we need. In the age of the Paleo, gluten-free and carb-free diets, refined sugars are a big no-no. Luckily, there are tons of amazing sugar-free desserts out there that won’t make you miss the sweetener one bit. Check out these 25 delectable dessert recipes that will have you saying buh-bye to sugar now and hello to flavor all summer long.
- Raspberry Lemon Mini Vegan Cheesecakes: This bite-sized summer treat doesn’t require turning the oven on, so there’s no excuse not to make it. (via Pure Ella)
- Chocolate Avocado Pudding Pops: A creamy avocado provides the same texture as a milk pudding or ice cream pop, but without all the fat. (via A Sweet Life)
- Mini Custard Pie with Mango and Coconut Milk: If you’re short on time or can’t stand working with dough, look for pre-made phyllo cups in the freezer section to tackle this pick. (Via Sweet as Honey).
- Chocolate Lava Cake: Molten deliciousness melts in your mouth with every single bite of this lava cake. (Via Sweet as Honey).
- Coconut, Lemon and Strawberry Semifreddo: Semifreddo means half-frozen, so this dessert choice will keep your body cool and your belly satisfied. (via Little Market Kitchen)
- Raw Mini Marscapone Berry Cakes: Even the least talented of chefs can accomplish the presentation of this treat. We think this would be an awesome thing to whip up for the 4th of July. (via Texanerin Baking)
- Monster Cookie Dough Energy Bites: Everything is better bite-sized. Substitute sugar-free candies for the ultimate healthy choice. (via Life Made Simple)
To stay away from sugar and sugarless desserts is not going to be easy but little efforts can be put forward to live healthily. Natural sweeteners or sugar substitutes can be used to enhance flavors of cakes and pastries. You don’t necessarily have to cut out on desserts altogether, you can use the above-mentioned natural sweeteners and be sure of reading the ingredients label of the packed sugar-free products.
