Vegetables in jars and cans from your pantry shelf add nutritional value to salad when fresh produce is not available

9 Nutritious Salad Toppers (From Your Pantry Shelf)

Vegetables in jars and cans add nutritional value to salad when fresh produce is not available

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

If you love making salad from the wide assortment of fresh garden vegetables available in the summer months, your wait is almost over. But while you wait, there are many ways to add variety to your plated greens. Just turn to the jars and cans of pickled and marinated vegetables on your pantry shelf. They can offer an endless array of tastes, textures, nutrients and eye-appeal to your meals until that first rosey radish is plucked from the ground.

 Artichoke-Hearts-10-12-14oz_0

9 Nutritious Ways to Make a Healthy Salad: Artichoke Hearts

Sold marinated or packed in water, both easily drained to lower the sodium content

Calories: 25 in 3 water-packed hearts or 25 per heart packed in oil and drained

Key Vitamins: C, folate

Key Minerals: magnesium, copper, potassium

Other Nutrients: cyanin and silymarin which aid liver function

Reese Specialty Foods

beets

9 Nutritious Ways to Make a Healthy Salad: Beets

Sold whole, quartered or sliced with a no added salt option.

Calories: 35 per half cup sliced, 22 whole per 2 inch diameter

Key Vitamins: folate, C

Key Mineral: manganese, potassium, magnesium

Other Nutrients: betacyanin, which may protect against colon cancer

Food in Jars

corn

9 Nutritious Ways to Make a Healthy Salad: Baby Corn

Sold whole and in pieces, packed in water

Calories: 6 per ear, 65 per ½ cup pieces

Key Vitamins: folate, B6, C

Key Mineral: potassium, magnesium, iron

Other Nutrients: fiber, zeaxanthin and lutein, which are good for eye health

Roland Food Company Baby Corn

 asparagus

9 Nutritious Ways to Make a Healthy Salad: Asparagus

Sold whole and in pieces, in white or green

Calories: 3 per spear, 20 per half cup pieces drained

Key Vitamins: A, C, K, folate

Key Mineral: copper, manganese, selenium

Other Nutrients: carotenes and cryto-xanthins, which have anti-oxidant properties

Michigan Asparagus Advisory Board

 olives

9 Nutritious Ways to Make a Better Salad: Olives

Sold in different sizes ripe, cured, stuffed, spiced, and sliced; in single or mixed varieties; pitted or not

Calories: 5 each for medium size, 75 per ½ cup sliced or chopped

Key Vitamins: E, A

Key Mineral: calcium, iron, zinc

Other Nutrients: oleic acid, a monounsaturated fat, needed to form cell membranes

Lindsay Olives

 0002000010728

 9 Nutritious Ways to Make a Healthy Salad: Mushrooms

Sold whole and in pieces; pickled, marinated or in water

Calories: 3 per whole mushroom, 22 per ½ cup pieces

Key Vitamins: D and B-complex vitamins riboflavin, niacin, pantothentic acid

Key Mineral: copper, selenium, potassium

Key Phytonutrients: ergothioneine, an antioxidant which protects the cells

The Mushroom Council

 peppers.2

9 Nutritious Ways to Make a Healthy Salad: Peppers

Sold grilled and roasted; whole, sliced, strips and diced; red, green, yellow and orange

Calories: 40 calories per whole bell pepper,

Key Vitamins: A, C, folate

Key Mineral: potassium, iron, magnesium

Other Nutrients: beta-carotene, alpha-carotene and lycopene, which can be converted into vitamin A

B&G Peppers

sun_dried_tomato_halves_1lb_websitesize_1

9 Nutritious Ways to Make a Healthy Salad: Sun-Dried Tomatoes

Red or yellow; marinated or in water; whole, halved or sliced; plain or seasoned

Calories: 6 per whole piece in oil and drained; 115 per half cup sliced in oil and drained

Key Vitamins: A, C, B-complex riboflavin, niacin, B6

Key Mineral: potassium, copper, manganese, magnesium

Other Nutrients: lycopene, associated with lower risks of cancer and heart disease

Tomato Products Wellness Council

 FPX15084

9 Nutritious Ways to Make a Healthy Salad: Onions

Sold in water, vinegar or “cocktail” style brine

Calories: 5 each small whole (size of grape), 35 per ½ cup

Key Vitamins: C, B6, folate

Key Minerals: potassium, phosphorus, calcium

Other Nutrients: quercetin, helps eliminate free radicals

The National Onion Association

Questions about the safety of Splenda have been answered

Answering the Important Question: Is SPLENDA® Safe?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

When I was growing up I was told that if you swallowed a watermelon seed a watermelon could grow in your stomach. One way my friends and I made sure that didn’t happen was to eat our watermelon outside on summer afternoons so we could spit them out – providing us with a great excuse to have spitting contests with the seeds. The myth of growing watermelons from swallowing seeds quickly faded when we realized we were swallowing cucumber seeds without becoming a garden bed for cucumbers. Not all food myths, however, go away so easily, especially when the topic has to do with safety.

I still receive many questions from patients who wonder about the safety of low-calorie sweeteners, including products containing sucralose, which is also known as SPLENDA® Brand Sweetener. Although I’ve written about how low-calorie sweeteners are approved and whether they’re safe for children and pregnant women before, I think it’s time to put the myth about the safety of sucralose to rest once and for all.

Is Sucralose Safe? Is SPLENDA® Safe?

Sucralose was approved as a general purpose sweetener in 1999 after the Food and Drug Administration (FDA) reviewed more than 100 safety studies, including studies to assess cancer risk. The results showed no evidence that sucralose causes cancer or poses any other threat to human health. It also has no known side effects in humans and no adverse effects in test animals when given amounts equal to the sweetness of more than 40 pounds of sugar per day for life!

Another important point that speaks to the safety of sucralose is that the FDA approved its use by children of all ages and by women who are pregnant or lactating. A number of the studies required by the FDA specifically looked at embryo-fetal development and showed no birth defects or any other effect that would compromise normal development. Similarly, people with diabetes or pre-diabetes can safely use sucralose over their lifetime without concern. Studiesusing high-doses of sucralose for prolonged periods of time in people with and without diabetes showed it does not interfere with blood glucose control or insulin secretion.

Given the body of research on sucralose, it’s surprising to me that questions still come up about its safety. The good news is that extensive safety testing conducted over 20 years has led to the confirmation of the safety of sucralose by important regulatory, health and food safety authorities throughout the world. This has resulted in millions of people using sucralose in the more than 80 countries where it is available. And its presence in over 4000 products enables a wide range of lower-sugar products that can make important contributions to diets aimed at healthy eating.

If there is any doubt in your mind about whether sucralose is safe, it just may be that you were not aware of its extensive safety record. Let’s put the myth to rest and enjoy SPLENDA® Sweetener Products with a smile – reducing added sugar in the diet can be a great addition to healthy meal planning!

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 

References:

 

Remove added sugar without giving up the sweet taste you love

How to Reduce Added Sugar Intake and Still Satisfy a Sweet Tooth

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Do you still have a can opener in your kitchen? It may soon become obsolete as more cans are being designed with pull-tops or replaced by microwavable tubs and pouches. I’m sure most of us will have no difficulty getting used to life without ever cranking a can opener again. Now imagine being told you have diabetes and must reduce the carbohydrate and added sugar in your diet. Not being able to dip into the sugar bowl as often as you want may be harder to accept, especially if you’re like me and enjoy a little something sweet every day.

Fortunately, there are ways to satisfy a sweet tooth while still following a healthy diet for diabetes.

Living With Less Added Sugar

As I wrote in a previous blog about artificial sweeteners and diabetes, people with diabetes have the same basic nutritional needs as the rest of us. We all need to eat a well-balanced diet to maintain good health. That means including plenty of fruits and vegetables every day; adding beans, nuts and seeds to weekly menus; regularly choosing whole grains over refined grains; and selecting lean meats, low-fat dairy products and plant-based oils for a healthy fat profile.

Another thing we all need to do, whether we follow a diet for diabetes or not, is reduce the amount of added sugar we consume. Our average sugar intake in the U.S. is around 20 teaspoons a day per person and most nutrition experts say it should be about half that amount.

How to Reduce Sugar Intake

A simple way to reduce your sugar intake is to replace some added sugar with low-calorie sweeteners, like SPLENDA® No Calorie Sweetener. Sucralose (the sweetening ingredient in SPLENDA® Sweeteners) has been determined by the Food and Drug Administration (FDA) to be safe for the entire population.

Think about all of the foods and drinks you now sweeten with sugar, honey or maple syrup to see where you can make some changes. If you have 3 cups of coffee every day and add 2 teaspoons of sugar to each, using a single packet of SPLENDA® No Calorie Sweetener for each cup instead will provide the same sweet taste and eliminate 6 teaspoons of sugar a day! If you add a tablespoon of brown sugar to your morning bowl of oatmeal and switch to a half tablespoon of SPLENDA® Brown Sugar Blend you can enjoy that same sweet flavor with half as much sugar. The more swaps you make, the lower your added sugar intake will be without giving up the sweet taste you love.

Maintaining a well-balanced diet with less added sugar is not the only way to manage diabetes. Staying physically active, checking blood glucose levels and taking medications properly are all steps recommended for optimal diabetes management. Using the Diabetes Goal Tracker mobile app from the American Association of Diabetes Educators can help. It is based on 7 proven approaches to diabetes management (called the AADE7 Self-Care BehaviorsTM) and has valuable features such as reminders for when it’s time to “check in” and the option to share your completed goals with others as a source of motivation.

Living with diabetes and with consuming less added sugar may not be as difficult as you thought, so don’t be afraid if it’s time to say goodbye to your can-opener and to the sugar bowl on your kitchen table for good!

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Added sugars can be replaced by low calorie sweeteners

Lowering Added Sugar in Your Meals

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

There’s so much in the news these days about the dangers of eating too much sugar I find myself tuning out the frightening warnings so I can enjoy my favorite gelato in peace. If you’ve stopped listening to those broadcasts, too, you’ll be happy to know you don’t have to stick to a sugar-free diet for it to be a healthy one.

What those reports about high added sugar diets fail to mention is that the people who consume them often have other dietary habits that contribute to poor health, like not eating enough fruits and vegetables or using too much salt. But research on people who eat well-balanced meals based on plant foods and healthy fats and oils, such as the Mediterranean Diet or DASH Eating Plan, shows us you can include some added sugar as part of a happy, healthy lifestyle!

That should be good news for anyone, like me, who doesn’t think they could survive on a diet with no added sugar. Instead, do as I do and strive to use less added sugar while choosing foods built on the principles of good nutrition. Let me explain how.

Naturally-Occurring Sugars Differ from Added Sugar 

Sugar is naturally found in fruits, vegetables, grains and milk products. It is what makes a fresh peach taste so sweet and why onions caramelize when heated. The foods these naturally occurring sugars are found in are an important source of key nutrients we need every day.

Many foods and beverages also have sugar and other sweeteners added to them to make them taste sweet or to perform other functions. Lowering the amount of these added sugars is the goal. The easiest way to know if added sugars are in the foods you buy is to check the ingredient list for any of these terms.

Recommendations for reducing the added sugars you consume start by knowing how much sugar you can eat. The amount can vary from 4 to 12 teaspoons of sugar a day for caloric intakes of 1000 to 2200 a day based on the 2010 Dietary Guidelines for Americans (DGA), although these recommendations may change with the release of the 2015 DGA. The World Health Organization (WHO) recommends limiting added sugars to less than 10% of total calories, which would be 6 – 14 teaspoons a day for caloric intakes of 1000 – 2200/day.

Unfortunately, we cannot tell from reading a food label how much added sugar is in a serving of a food or beverage. That may change when food labels are redesigned, but until then, here are three simple tips that can help you follow a diet with less added sugar.

Tips to Finding Foods and Beverages with Less Added Sugar

  1. Ingredients are listed by weight with the one used in the greatest amount coming first, so if an added sugar is at the end of a long ingredients list on a nutrition panel it is most likely not present in a significant amount.
  2. Foods and drinks made with no- and low-calorie sweeteners, like SPLENDA® Sweetener Products, typically have less added sugar than their full sugar counterparts.
  3. The more types of sugar there are in the ingredient list the more likely their combined weight would appear higher on the list.

And if you’re confused by all the sugar claims you see on food labels, be sure to read my blog about how to read food labels.
Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Sucralose and sugar alcohols are not the same

What are Sugar Alcohols and How are They Different from Sucralose?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Imagine seeing a listing for a “jumbo shrimp cocktail” on a menu for the first time. You might think it’s a huge drink made from shrimp based on the definition of each word. But anyone who has ever enjoyed this special appetizer of chilled shrimp and a horseradish-based sauce knows it’s not!

Similar confusion arises when people see the term “sugar alcohol” for the first time. Some think it’s a sweet alcoholic beverage but in fact it’s another sugar substitute.

Explaining the difference between two types of sugar substitutes – sugar alcohols and sucralose (the sweetening ingredient in SPLENDA® Sweeteners) – is what this blog is all about.

What is a Sugar Alcohol?

The best way to define a “sugar alcohol” is to tell you what it is not.

A sugar alcohol is not a sugar like sucrose or glucose and it is not alcohol like the type found in beer, wine and whiskey. Sugar alcohols include erythritol, lactitol, maltitol, sorbitol, xylitol, isomalt, and mannitol, and they are carbohydrates with a structure that partially resembles sugar and partially resembles alcohol. They are also known as polyols and occur naturally in many foods, including apples, watermelon and mushrooms.

Sugar alcohols, or polyols, taste sweet, but are not as sweet as sugar. They also have fewer calories per gram than sugar and are used in a variety of reduced-calorie and sugar-free foods. One of the best qualities of sugar alcohols is that they do not contribute to the formation of cavities so they are used in place of sugars in products like chewing gum, toothpaste and mouthwash.

How are Sugar Alcohols Different from Sucralose?

If you compare sugar alcohols to sucralose (SPLENDA® Brand Sweetener), you will find that there are many differences even though they are both classified as sugar substitutes. One difference between sucralose and sugar alcohols is that sucralose alone has no impact on blood glucose and insulin levels. Like other no-calorie tabletop sweeteners, the sucralose-based sweeteners you buy at the store contain small amounts of carbohydrate (less than 1 gram per serving) that provide needed volume and texture. These common food ingredients, which include maltodextrin and/or dextrose, add minimal carbohydrate and sugar per serving.

In contrast, sugar alcohols are considered a type of carbohydrate and sufficient intake could have an impact on blood glucose levels. Sugar alcohols also should be considered in carbohydrate counting. You can get good advice on sugar alcohols and how to factor them into the total carbohydrate content listed on food labels by reviewing Hope Warshaw’s blog Reading Nutrition Labels for Total Carbohydrate.

Another important distinction to note when comparing sucralose to sugar alcohols has to do with gastrointestinal disturbances. Research shows that sucralose has no side effects. Sugar alcohols are different. They have the potential to cause a laxative effect when consumed in excess and can be an unsuspected cause of cramps and gas for anyone consuming large amounts of products like sugar-free gum, candies or desserts made with polyols. That can be especially troublesome for children and people suffering from Irritable Bowel Syndrome.

To see the differences between sugar alcohols and SPLENDA® Brand Sweetener (sucralose), just use the handy chart below.

table_comparing_sucralose_to_sugar_alcohols

*Note: Other ingredients with which they are combined may have an effect.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

Reduce added sugar without giving up sweet taste

The Sugar Free Diet Myth

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Have you noticed the movement advancing across the country to promote sugar free or sugarless diets? You can hear about it in the campaigns calling for “added sugars” to be included on food labels and in the proposals suggesting taxes on sugary drinks.

One problem with this effort is that there is no way to remove all of the sugars from what you eat.

Sugars are naturally found in fruits, vegetables, grains and milk products, so our food choices would be severely limited if we tried to eliminate everything containing them. Sugar is also added to foods for its many functional purposes, such as the ability to improve color, texture, moisture, and yeast fermentation. It’s not just used to make things taste sweet.

How to Reduce Sugar Intake

While it may be an unobtainable goal to go completely sugarless, there are a few simple steps you can take aimed at reducing sugar in your diet.

  1. Learn the Lingo: Other Names for Sugar

Check the ingredient lists on the packaged foods you buy for all possible sources of sugar, even if it’s something that doesn’t taste sweet, like salad dressing. There are many other names for sugar, so if you spot several of them, look for the product with the fewest. You can also find more tips on hidden sources of sugar here

  1. Check the Claims: No Added Sugar vs. Sugar Free

What you see is not always what you get when it comes to the claims found on food packages. For example, “no added sugar” does not mean “sugar free” according to the Food and Drug Administration. I have explained the difference and other important details about sugar labeling in my blog, Sugar Free Food Labels – What Do They Mean?

  1. Sweeten Without Calories: Use Sugar Substitutes

One of the best ways for reducing sugar in your diet is to change the way you sweeten your foods and beverages. Replacing sugar with a sugar substitute like SPLENDA® No-Calorie Sweetener gives you the chance to enjoy a sweet taste with much less sugar in your meal plan. Now that’s a campaign worth joining!

You can find delicious recipes with SPLENDA® No-Calorie Sweetener hereand learn ways to reduce added sugar at 365SweetSwaps.com.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

Frozen desserts made with aspartame

Sweet Frozen Treats

This post was written as a guest blog for Aspartame.org. You can read the original post here.

Those of us who live where there are four seasons throughout the year associate certain foods with certain seasons. A perfect example is eating frozen desserts, like ice cream, in the hot days of summer. But even if the temperature never gets too high where you live, frozen sweet treats are enjoyed any time of year all around the world.

What Makes Frozen Desserts Taste So Good?

Whether licked off a cone or spoon, the creamy consistency of frozen desserts makes them special. Their creaminess can come from dairy ingredients, like milk and cream, or from dairy substitutes, like soy, rice and coconut milks. Those without milk products may rely on bananas, fruit purees or avocado to give them a smooth texture. To prevent the formation of large ice crystals during the freezing process you may see plant-based stabilizers, such as guar gum, locust bean gum and carrageenan on the ingredient list.

The endless flavor combinations of frozen desserts means there’s one to satisfy every taste preference. Vanilla holds first place as the preferred flavor in the U.S., while Whiskey Prune ice cream is popular in Australia. If you need more choices there is a shop in Venezuela that holds the Guinness Book of Records standard for the largest selection of ice cream flavors in the world, including Spaghetti and Meatballs ice cream!

The one ingredient that all frozen desserts contain is some type of sweetener. Cane or beet sugar is the most common, but honey and agave syrup are also used. Many frozen treats also are made with sugar substitutes for consumers looking for a dessert with less added sugar, fewer calories, lower carbohydrate content or all three of those features.

It is important to keep in mind that when you see the claims “no added sugar,” “without added sugar,” and “no sugar added’ on a frozen dessert that does not mean there is no sugar in it. It means no sugar was added as a sweetener, but other ingredients may be a source of naturally occurring sugars, such as the lactose in milk and the fructose in strawberries. Sweet frozen treats with these claims often contain aspartame, sorbitol or other sugar substitutes to provide the desired sweetness.

Right next to the tubs of ice cream and sherbet in your grocer’s freezer are the frozen novelties. They are individually packaged, single serving frozen desserts, such as ice cream sandwiches, ice pops and filled cones. I still think of them as the items sold from the ice cream trucks that roamed my neighborhood on summer nights when I was a child. Just like the frozen desserts sold in family-sized containers, there are frozen novelties made with sugar substitutes.

If you want to make your own sweet frozen treats you’ll be happy to know you don’t need an ice cream machine for many recipes. These Cold and Creamy Fruit Cups are filled with the fruits of summer so a perfect way to celebrate National Ice Cream Month in July.

Frozen desserts made with aspartame

Cold and Creamy Fruit Cups

Cold and Creamy Fruit Cups

Ingredients

1 package (8 ounces) fat-free cream cheese
1 cup fat-free sour cream
1/3 cup aspartame (8 packets Equal®)
2 to 3 teaspoons lemon juice
1 cup coarsely chopped fresh or canned and drained peaches
1 cup fresh or frozen unsweetened blueberries
1 cup fresh or frozen unsweetened raspberries or quartered strawberries
1 cup cubed fresh or canned drained pineapple
1 can (11 ounces) mandarin orange segments, drained
12 pecan halves (optional)

Preparation

  1. Beat cream cheese, sour cream, aspartame and lemon juice in mixing bowl on medium speed of mixer until smooth and well combined.
  2. Fold in all of the fruit using a spoon.
  3. Spoon the mixture into 12 paper-lined muffin cups.
  4. Garnish each with a pecan halve
  5. Freeze 6 to 8 hours or until firm
  6. Let stand 10 to 15 minutes or until slightly softened before serving.

Robyn Flipse, MS, MA, RDN is a registered dietitian and cultural anthropologist whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

 

OPTIONAL RECIPES
Pineapple Peach Sorbet
Blueberry Melon Freeze
Peachy Cream Gelatin Dessert (could use sugar free gelatin and sugar free ice cream)
Cantaloupe Sherbet
Frozen bananas

REFERENCES
International Dairy Foods Association: Ice Cream
Coromoto Ice Cream Shop
Stabilizers in Ice Cream

Are there side effects from artificial sweeteners?

Are There Artificial Sweeteners Side Effects?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Many things in our lives are now easier thanks to the Internet. We can book our own flights for a vacation, check what the weather will be when we arrive and order new clothes before we leave. But finding good health advice online is not an easy task.

If you’ve ever tried to get an answer to a health question you’ve probably ended up more confused – or even frightened – about your condition, after scanning all of the possibilities. That is especially true when it comes to alleged (or suspected) side effects of artificial sweeteners (commonly known as “sugar substitutes” or what I call “low-calorie sweeteners”).

I have written about the myths associated with sucralose (the sweetening ingredient in SPLENDA® Sweeteners) and other sugar substitutes before in individual blogs. For this blog, I thought it would be useful to pull together the most commonly asked questions so you have the answers you are seeking all in one place.

Dispelling the Myths about Artificial Sweeteners Side Effects

Q: Do artificial sweeteners, like SPLENDA® Sweeteners, cause weight gain?

A: No. Artificial sweeteners can help decrease caloric intake when they are used in place of sugar, so they can help you lose weight when part of an energy-balanced diet with regular physical activity.

Learn more about misinformation regarding weight gain and low-calorie sweeteners. Also, read about how low calorie sweeteners can support yourweight loss efforts.

Q: Will using SPLENDA® Sweetener Products or other sugar substitutes make me crave sweets?

A: No. Research shows food cravings are not the same for everyone and not triggered by the same foods. Since sucralose, the sweetening ingredient in SPLENDA® Sweeteners, is 600 times sweeter than sugar, some people believe it will trigger cravings for them if they like sweets. But studies on people who are regular users of SPLENDA® Products and other artificial sweeteners show that these products can be an aid to weight management. Read more in my blog about sweet cravings and satisfying our desire for sweet taste with fewer calories.

Q: Can no- and low-calorie sweeteners like SPLENDA® Sweeteners make me have an increased appetite?

A: No. It is normal to want more of a food that tastes good to us, but if we pay attention to our hunger and satiety signals we can avoid overeating. Low calorie sweeteners have been shown to be a useful tool in weight management by helping people feel more satisfied with their food and beverage choices.

Learn more from my blog about the appetite myth, and about signs of hunger vs. appetite.

Q: Do artificial sweeteners, like sucralose, cause digestive problems?

A: No. Data from over 100 studies show sucralose has no side effects. Changes in our stomach sounds and bowel habits can be triggered by many healthy foods we eat and are a sign of normal digestion at work.

Read more about sucralose and digestive health.

Q: Can sugar substitutes cause diabetes?

A: No. People who have diabetes are advised to reduce their sugar and carbohydrate intake by using sugar substitutes (such as SPLENDA® Sweetener Products). Sucralose is not a carbohydrate so it does not affect our blood glucose levels or insulin requirements.

Learn more of the “sweet truth” about artificial sweeteners and diabetes.

Now that you have all the answers to your questions about side effects and artificial sweeteners you can get back to planning your next vacation via the Internet!

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Blends made with sucralose p and sugar make baking easy

Sugar Substitutes for Baking: SPLENDA® Sugar Blends

This post was written as a guest blog for for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Even though I am a big proponent of low-calorie sweeteners, like SPLENDA® No Calorie Sweetener, to lower the calories from sugar in my diet, that doesn’t mean I’m anti-sugar. Far from it! I am reminded of this whenever I’m preparing those less-added-sugar desserts that just wouldn’t turn out right if they didn’t have some sugar in them.

Thankfully, there is a way to get the unique cooking properties of sugar with fewer calories and still get the results you’d expect from full sugar.

Less Added Sugar vs No Sugar

SPLENDA® Sugar Blend and Brown Sugar Blend can help in preparing lower added sugar versions of your favorite recipes. Each is a mix of sucralose (the sweetening ingredient in all SPLENDA® Sweeteners) and pure sugar – either white or brown sugar. Baked goods made with them achieve the volume, moistness and browning you want, but with less sugar.

Since SPLENDA® Sugar Blends get half their sweetness from sucralose, you don’t have to use as much to get the sweet taste you want. That’s how they help you cut sugar calories. For most recipes, you simply replace the full amount of sugar called for with half as much SPLENDA® Sugar Blend orSPLENDA® Brown Sugar Blend. Every cup of sugar replaced with half a cup of SPLENDA® Sugar Blend saves you 387 calories and 100 grams of carbohydrate!

This product is different from SPLENDA® No Calorie Sweetener, Granulated, which offers even more calorie savings. SPLENDA® No Calorie Sweetener works best in recipes where sugar is used for sweetness rather than functionality, and can be used in many baked goods with no, or only minor, modifications. A big advantage to using SPLENDA® No Calorie Sweetener, Granulated is that you can make one-to-one measurements of it to replace the sugar in a recipe. A cup of SPLENDA® No Calorie Sweetener, Granulated has the same sweetening power as a cup of sugar, but with 678 fewer calories.

You can find recipes like these Choco-Chip Cookies that combine SPLENDA® No Calorie Sweetener, Granulated with brown sugar.

When Every Calorie Counts

It’s great to know we can cook and bake with sugar substitutes and still enjoy the foods we love, but with fewer calories from sugar. It’s also important to know that the calories we save using sugar substitutes like SPLENDA® Sweeteners have nothing to do with all of the other ingredients in our recipes. That means the calories in the flour, butter, eggs and chocolate chips in my favorite cookie recipe don’t disappear when I use SPLENDA® Brown Sugar Blend in place of brown sugar – but I do appreciate the reduction. You can read more about that in my earlier blog, Where is the Hidden Sugar in Your Meals? How to Identify Hidden Calorie Culprits.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

For more information about cooking and baking with SPLENDA® Sweetener Products, visit the Cooking & Baking section of this blog.

 

Low calorie sweeteners all taste sweet, but are not the same

Are Some Sugar Substitutes Better than Others?

This post was written as a guest blog for for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Most people know that carrots are a healthier choice than candy, but what about carrots versus kale? If you compare the nutrient content of each you will find a half cup portion of cooked carrots provides more vitamin A than an equal portion of cooked kale, but the kale has more vitamin C.

Since we need both vitamin A and vitamin C for good health, the best choice might be to eat both carrots and kale!

A harder question to answer, but one I’m asked all the time is, “What is the best sugar substitute?” Since so many people do not understand the unique features of the available no-calorie sweeteners, I like to refer them to my blog, “Sucralose, Stevia, Aspartame, What’s the Difference?” to find the information needed to compare them.

Maybe you’ve heard stevia is a healthier sugar substitute than sucralose, the sweetener in SPLENDA® Sweetener Products, because it is a “natural” sweetener compared to sucralose. This is, however, really a myth. I also covered that question in a previous blog, “What Does Natural Mean?”

There is also no official definition for the term “natural” for ingredients used in prepared foods. If you really want to compare stevia vs sucralose, here are the facts you need to see how they stack up.

Stevia vs Sucralose

sucralose chart

Finding the healthiest foods is not easy since we need so many different nutrients for good health and no one food can provide them all. Deciding which sugar substitute is best for you is much easier – just choose the one that tastes best to you!

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

Reference: Global Stevia Institute http://globalsteviainstitute.com/stevia-facts/

For more information about sugar substitutes, visit the Sugar Substitutes section of this blog.

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