Jump to content
This site uses cookies. Continued use is acceptance of our Terms of Use and Privacy Policy. More Info... ×
  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.




  • Celiac.com Sponsor (A1):



    Celiac.com Sponsor (A1-M):


  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate
  • Connie Sarros
    Connie Sarros

    Sweetening Without Sugar

    Reviewed and edited by a celiac disease expert.

    Journal of Gluten Sensitivity Summer 2003 Issue. NOTE: This article is from a back issue of our popular subscription-only paper newsletter. Some content may be outdated.

    Sweetening Without Sugar - Photo: CC - Uwe Hermann
    Caption: Photo: CC - Uwe Hermann

    Have you ever taken a bite of unsweetened chocolate?  If you have, I’m sure your taste buds revolted!  Sugar is what makes most of our desserts palatable and desirable.  But sugar adds empty calories to the diet and little else nutritionally speaking.  So how are you going to bake foods to satisfy your sweet tooth if you refrain from using refined sugar?  There are always viable alternatives.

    Photo: CC - Uwe HermannSucrose (a fancy word for sugar) usually encompasses the following:

    • Brown Sugar:  Much less refined than white sugar, is derived from molasses (sorghum cane) and contains very small amounts of minerals.
    • Raw Sugar:  May come in crystalline form that is very similar to brown sugar.
    • Turbinado Sugar:  Is partially refined sugar crystals that have been washed in steam.
    • White Sugar:  Derived from cane or beets, and no matter what form it takes, offers nothing but empty calories.

    Celiac.com Sponsor (A12):
    First consider the less desirable sugar replacements:

    • Maltose:  Not a good option because it comes from the breakdown of starch in the process of malting grains, usually barley, so it is not always gluten-free.
    • Corn syrup:  A blend of fructose and dextrose; its effect on blood glucose is similar to that of sucrose. 
    • Dextrose:  Usually made from plant starches, in the U.S. it is mostly made from corn, but can also be obtained by the inversion of cane sugar or sucrose.
    • Honey:  Derived from flowers where bees have collected nectar, is a more concentrated form of carbohydrate than table sugar, and is converted to glucose in the body.  It is only slightly better for you that refined sugar.  If you are using honey to replace sugar, for 1 cup sugar, substitute ¾ cup honey; reduce liquid in recipe by 2 Tablespoons, and add ¼ teaspoon baking soda.
    • If you still opt to use refined sugar, in most recipes you may reduce the amount of sugar called for without any noticeable effects on the finished product. 

    There are several “sugars” on the market that do not have the negative effects of refined sugar:

    • Date Sugar:  Derived from dates, it is not as sweet as sucrose but has far more nutritional value.  For 1 cup sugar, use 2/3 cup date sugar and add a little water to form thick syrup.
    • Fresh or Dried Fruits:  Offer a natural sweetness and can be used in baking to reduce the amount of refined sugar used.
    • Fruit Juice Concentrates:  While high in sugary taste, have nutritional value not found in sucrose.
    • Fructose:  Sweeter than any other sugar in equal amounts, comes from fruits and honey.  Because of its concentration much less of this sweetener is needed in recipes.
    • Invert Sugar:  A mixture of equal parts of glucose and fructose resulting from the hydrolysis of sucrose. It is found naturally in fruits and honey and produced artificially for use in the food industry.  It is sweeter than sucrose, so the amount used may be lessened, and it helps baked goods stay fresh longer.
    • Molasses:  A thick syrup produced in refining raw sugar and ranging from light to dark brown in color.
    • Maple Syrup/Sugar:  Both made from the sap of maple trees.  For 1cup sugar, use ¾ cup maple syrup or maple sugar.   
    • Stevia Sugar:  Fairly new on the market this extract from the stevia leaf is combined with a pre-biotic nutritional supplement and is ten times sweeter than sugar.  It has a glycemic index of zero, and is nutritionally beneficial.  For 1cup sugar, use 2 Tablespoons stevia.
    • Unsweetened Coconut:  When toasted the natural oils in coconut are exuded adding sweetness to a baked product.
    • Unsweetened Applesauce:  When added to a cake or bread batter it adds sweetness, flavor, moistness and nutrition.

    Experiment until you find a sugar substitute that you enjoy, and one that works well with your recipes.

    Pineapple Sticks

    photo_CC-derek7272Ingredients:
    2 cups gluten-free flour mixture
    3 Tablespoons stevia
    ½ teaspoon salt
    ¾ teaspoon cinnamon
    ½ teaspoon gluten-free baking powder
    ¾ cup MF/gluten-free margarine
    ¾ teaspoon vanilla
    ¾ teaspoon lemon juice
    6 Tablespoons water
    1/3 cup all-fruit pineapple jam

    Corn-free diets:  Omit cornstarch from gluten-free flour mixture.  Use CF vanilla.  Use baking soda in place of the baking powder.  Use butter in place of the margarine.  Omit nonstick spray; use olive oil to brush baking sheet.
    Rice-free diets:  Omit rice flour from gluten-free flour mixture
    Soy-free diets:  Use butter in place of margarine.  Omit nonstick spray; use oil to brush baking sheet.

    Directions:
    Over a bowl, sift together flour mixture, fructose, salt, cinnamon and baking powder.  Cut in margarine until mixture resembles coarse crumbs.  Sprinkle vanilla, lemon juice and 2 Tablespoons water over flour mixture; toss with a fork.  Continue adding water, 1 tablespoon at a time, and tossing until mixture is evenly moistened.  Form into a ball, cover, and refrigerate for 1 hour.  Divide dough into 4 even pieces.  Roll 1 piece into a 12 X 4 inch rectangle; spread with half of the jam.  Roll the second piece into a 12 X 4 inch triangle; gently lift dough and place over jam.  Repeat with remaining 2 pieces of dough and remaining jam.  Trim edges.  Cut each rectangle into 12 one-inch strips.  Twist each strip, pinching ends to seal.  Place on a baking sheet that has been lightly sprayed with gluten-free nonstick spray.  Bake at 375F degrees for 20 minutes or until lightly browned.  Yield:  24 cookies.
    Note:  For variety, use apricot or black raspberry jam in place of the pineapple jam.

    Calories (per cookie): 83; Total fat: 4.4g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 121.4mg; Carbohydrates: 10.1g; Fiber: 0.3g; Sugar: 2.8g; Protein: 3g



    User Feedback

    Recommended Comments

    Guest Anonymous Celiacian

    Posted

    I find this article to be a disservice to a site dedicated to celiac disease and gluten-free diets. Certainly understanding sugars is valuable for any/everyone but it reduces the focus on gluten.

    Link to comment
    Share on other sites
    Guest Kathryn

    Posted

    I don't mind the article. Even people with celiac need to watch their sugar and because sugar makes some of the food easier to eat it is a good reminder to watch it.

     

    I am kind of afraid to waste 3 tablespoons of Stevia on this. Not only is Stevia expensive but 3 tablespoons sounds like too much.

    Link to comment
    Share on other sites
    Guest shannan

    Posted

    I kind of agree with the first person to comment on this. I'm new at this gluten-free diet thing and learning what I can have and can not have. It's confusing as it is, don't make it even more difficult by throwing in articles that do not pertain to celiac disease and gluten sensitivity.

    Link to comment
    Share on other sites
    Guest RosLynn

    Posted

    I think it's an excellent article. Even if it's not about gluten, many are affected adversely by sugar. I am dealing with a household of people with different problems, including celiac & sugar. Thank you. If you don't want to read about sugar, don't click on it... Duh!

    Link to comment
    Share on other sites
    Guest Laurie

    Posted

    I appreciated the substitution info. My 12 year old son was diagnosed with celiac disease last year. He is still sick after being gluten-free for a year, so now after removing dairy, we are advised to get rid of sugar too. The nutritionist told us to use honey, organic maple syrup, date or palm sugar, but I didn't know how to substitute quantities.

    Link to comment
    Share on other sites
    Guest Kath

    Posted

    I don't mind the article. Even people with celiac need to watch their sugar and because sugar makes some of the food easier to eat it is a good reminder to watch it.

     

    I am kind of afraid to waste 3 tablespoons of Stevia on this. Not only is Stevia expensive but 3 tablespoons sounds like too much.

    I am diabetic and celiac. The whole idea of reduced sugar and gluten-free recipes sounds very attractive. I wouldn't need as much insulin, which is great.

    Link to comment
    Share on other sites
    Guest Connie Sarros

    Posted

    An article about sugar and alternative natural sweeteners is definitely pertinent to celiacs. Celiac disease is an autoimmune disease as is diabetes. Many celiacs also are diabetic so finding sweetening alternatives in recipes is of vital importance. Below are some quotes from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK):

     

    "Research Finds Shared Genetic Susceptibility for Celiac Disease and Type 1 Diabetes".

     

    "People with celiac disease tend to have other diseases in which the immune system attacks the body's healthy cells and tissues. The connection between celiac disease and these diseases may be genetic. They include type 1 diabetes..."

     

    Jonas F. Ludvigsson, MD, PHD from the American Diabetes Association did an extensive study pertaining to any connection between celiac disease and diabetes. The study concluded: "Celiac disease was associated with a statistically significantly increased risk of subsequent type 1 diabetes before age 20 years. Individuals with prior celiac disease were also at increased risk of ketoacidosis or diabetic coma before the age of 20 years."

    Link to comment
    Share on other sites


    Create an account or sign in to comment

    You need to be a member in order to leave a comment

    Create an account

    Sign up for a new account in our community. It's easy!

    Register a new account

    Sign in

    Already have an account? Sign in here.

    Sign In Now

  • Get Celiac.com Updates:
    Support Celiac.com:
    Donate
  • About Me

    Connie Sarros

    Connie Sarros travels the country speaking to celiac support groups.  She has a DVD “All You Wanted to Know About Gluten-free Cooking” and has written the following books:

    • Newly Diagnosed Survival Kit
    • Wheat-free Gluten-free Dessert Cookbook
    • Wheat-free Gluten-free Recipes for Special Diets
    • Wheat-free Gluten-free Reduced Calorie Cookbook
    • Wheat-free Gluten-free Cookbook for Kids and Busy Adults
    • Gluten-free Cooking for Dummies

  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):





    Celiac.com Sponsors (A17-M):




  • Related Articles

    Jules Shepard
    This recipe calls for my NearlyNormal All Purpose Flour.  You can find the recipe for this flour in mycookbook, Nearly Normal Cooking for Gluten-Free Eating or in various media links on my website, where you can also by this mix ready-made. It produces amazing results in all your gluten-free baking.
    Ingredients:
    1/3 cup butter or non-dairy alternative such as Earth Balance Shortening Sticks
    ¾ cup granulated cane sugar
    ½ cup light brown sugar
    2 eggs
    ¼ cup hot water
    2 tablespoons flax seed meal
    1 can pumpkin purée (15 oz)
    1 cup shredded zucchini
    2 cups Nearly Normal All Purpose Flour
    1 tablespoon pumpkin pie spice
    1 tablespoon gluten-free baking powder
    1 teaspoon baking soda
    Topping (optional):
    ½ cup softened cream cheese or Tofutti Better Than ...


    Jules Shepard
    Once I perfected the art of making delicious gluten-free bread, I decided I was ready to tackle the nuances: bread pudding, stuffing and the like. Since it is that Thanksgiving time again, stuffing is on my mind, so I got to work.
    This version turned out beautifully, incorporating all the flavors I recalled from my glutinous stuffing days along with a new twist with fruits and added textures from the fruits and flaxseed! Delicious, healthy and filling – what more could I ask?!

    Ingredients:
    6 cups gluten-free white bread cubes*
    2 cups chopped and peeled apples
    1 cup chopped carrots
    ½ cup chopped celery
    ½ cup chopped onion
    ½ cup chopped pecans or walnuts
    ¼ cup flaxseed meal 
    ¼ cup dried cranberries
    ½ tsp. ground nutmeg
    ¼ tsp. salt
    ¼ tsp....


    Connie Sarros
    Celiac.com 01/27/2012 - Wheat is the most popular grain in the United States and is found in a multitude of products.  We are taught from young that milk helps our bones grow strong.  So what do people do who cannot safely consume these products?  They eat very well!
    “No Gluten” means avoiding all wheat, rye, barley, malt, kamut, spelt, triticale, graham flour, and contaminated oats.  But that won’t stop anyone who loves chocolate chip cookies from finding an alternative way to make them!  On a gluten-free diet, combinations of substitute flours are used (see Table 1).
    Once you have the magic combination of gluten-free flours, add a little more flavoring, a little more leavening, and voila!  You have wonderful chocolate chip cookies!
    But how do you make those cookies if ...


    Jefferson Adams
    Is Powdered Sugar Gluten-Free?
    Celiac.com 09/17/2022 - We get a lot of questions asking which baking ingredients are gluten-free. Lately, we've seen a number of readers wanting to know if powdered sugar is gluten-free and safe for people with celiac disease?
    The short answer is yes, powdered sugar is gluten-free. Here's the rundown.
    Powdered sugar typically contains only pulverized cane sugar and tapioca starch or corn, neither of which contain gluten.
    That makes powdered sugar a naturally gluten-free food. So, unless gluten is added after processing, most brands of powdered sugar are likely to be gluten-free, and safe for people with celiac disease.
    Be sure to read all labels carefully and look for any allergen warnings or gluten ingredients.
     
    ...


  • Recent Activity

    1. - Kathleen JJ replied to Kathleen JJ's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      Options - 7 year old boy - Helicobacter pylori and serology

    2. - StaciField replied to StaciField's topic in Related Issues & Disorders
      6

      My bone structure is disintegrating and I’m having to have my teeth removed

    3. - Kathleen JJ replied to Kathleen JJ's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      Options - 7 year old boy - Helicobacter pylori and serology

    4. - cristiana replied to Kathleen JJ's topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      Options - 7 year old boy - Helicobacter pylori and serology

    5. - Kathleen JJ posted a topic in Celiac Disease Pre-Diagnosis, Testing & Symptoms
      3

      Options - 7 year old boy - Helicobacter pylori and serology


  • Celiac.com Sponsor (A19):



  • Member Statistics

    • Total Members
      126,054
    • Most Online (within 30 mins)
      7,748

    Donnellv
    Newest Member
    Donnellv
    Joined

  • Celiac.com Sponsor (A20):


  • Forum Statistics

    • Total Topics
      120.9k
    • Total Posts
      69.1k

  • Celiac.com Sponsor (A22):





  • Celiac.com Sponsor (A21):



  • Popular Now

    • Captain173
      10
    • jjiillee
      5
    • Kristina12
      7
    • StaciField
    • ShRa
      9
  • Popular Articles

    • Scott Adams
    • Scott Adams
    • Scott Adams
    • Scott Adams
    • Scott Adams
  • Upcoming Events

×
×
  • Create New...