HIGH INTENSITY SWEETENERS

HIGH INTENSITY

SWEETENERS

ARE NONCALORIC SWEETENERS SAFE?

KELLY LIANG

High Intensity Sweeteners Copyright © 2015

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Contents

Part I. What are Sweeteners?

1. The Processed Caloric Sweeteners 8 2. The Natural Caloric Sweeteners 10 3. The Artificial Noncaloric Sweeteners 13 4. The "Natural" Noncaloric Sweeteners 15

Part II. Are High Intensity Sweeteners Detrimental to Your Health?

5. Mythbusting! 17 6. Evidence to Support 21

7. 8. 9. 10. 11. 12. 13. 14. 15.

Part III. Recipes

24 25 26 27 28 29 30 31 32

16. 17. 18. 19.

33 34 35

Granola Almond Milk Almond Flour Banana Boat Banana Muffins Brownie in a Cup Flax Egg Buttercream Icing Powdered Sugar Chocolate Chip Cookies Overnight Oats Hot Oats Coconut Macaroons 36

iv

20. 21. 22. 23. 24. 25. 26. 27. 28.

37 38 39 40 41 42 43 44

Donuts Glaze (for donuts) Frozen Banana Treats Ice Cream Fruit Leather Peanut Butter Protein Shake Custom No-Added-Sugar Smoothie DIY Yogurt Popcorn 45

Acknowledgements 46 References 47

v

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PART I

What are Sweeteners? Sweeteners include a wide variety of sugars and artificial sugars. They are used to make foods more appealing by masking a bitter or sour note. Normal caloric sweeteners like honey or table sugar stimulates the brain to release dopamine, the “pleasure” hormone. This can become problematic, seeing that most packaged foods contain some form of sugar. The amount of added processed sugar in a typical American’s diet can cause a plethora of health problems mostly along the lines of metabolic syndrome, which is a combination of problems including high blood pressure, type two diabetes, etc. By decreasing processed sugar intake, you can dramatically decrease your risk of metabolic syndrome. High intensity sweeteners can be used to decrease this risk because they add sweetness without the fear of weight gain or metabolic syndrome. To get a better understanding of the sugars in your foods, here is a list of common sweeteners found in foods. All of these should be eaten in moderation because too much of anything is not good for you. The processed sugars have no nutritional value and should be avoided as much as possible. The natural sugars (caloric) have some added benefits. The non-caloric sweeteners have no nutritional value, however, they don’t have any negatives either, making them a better choice than processed sugar.

1

The Processed Caloric Sweeteners

Sucrose- This is also known as table sugar. Sucrose is a highly refined sugar made from glucose and fructose molecules. Table sugar is usually made from cane or beet sugar and it goes through a refining process where the sugar gets bleached and all the wholesome nutrients gets stripped from it. Table sugar is what is usually found in processed foods. It is usually where “empty calories” come from, because table sugar has no nutrients. This is the biggest offender for metabolic syndrome and tooth decay. Sucrose should be avoided as much as possible, because there a better choices out there.

Agave- Though this is marketed as “healthy” and “wholesome,” it is no less processed than table sugar. This is made from the blue agave plant—the same plant that is used to produce tequila. To make the syrup, the agave plant has to go through a series of chemically altering steps to convert the plant glucose into nectar. It is similar to the process where corn starch is converted to HFCS. The shocking part is that agave nectar contains more fructose than HFCS, which is why it is so sweet. The high concentration of fructose is hard on the body, because fructose is not a typical energy source, thus the body converts it into fat (mostly). This is easily avoided by not falling into the “healthy” marketing trap.

High fructose corn syrup- This is another extremely processed sugar that contains empty calories. HFCS is a liquid sweetener, and like sucrose, contains a combination of glucose and fructose. HFCS was introduced in 1970 and since then the consumption rate has increased to as much as sucrose. It is an industry favorite because of its high stability, ease of use, and cheap cost. HFCS should be avoided as

8

The Processed Caloric Sweeteners 9

much as possible by turning to less processed foods, or making your own version of processed foods with different sugars.

2

The Natural Caloric Sweeteners

Honey- Honey is the stuff bees make from flowers. In its natural form, honey can be very good for you (in moderation), however, there is also really processed honey. Usually the kind you find in the bear bottles are very highly processed. All the good nutrients and antioxidants have been stripped away. Also, some honey isn’t even honey! Some are made from HFCS and some coloring and maybe a little honey. Make sure to read the label when buying honey. The best kind would be the unfiltered, raw honey. However, honey, like table sugar, raised blood sugar, which makes it not ideal for diabetics. Most health benefits have not been proven, but honey may help suppress a cough. Use honey in small amounts—you don’t need to avoid the good honey at all costs. Be warned though, honey has 21 calories per teaspoon, rather than 16 calories (for table sugar).

Raw sugar- This is the table sugar before it has gone through the refining process. The juice from the sugar cane or the beet is filtered and washed. As a result, it becomes solid granules. The granules are larger and it contains other minerals, making it a little better than just plain table sugar. It is usually brownish in color because of the molasses. Despite the popular belief that raw sugar is better for you, it really does not have any more nutritional benefits than table sugar since it is 96% sucrose and 4% plant products.

Coconut sugar- This is made from the coconut tree sap, not from the nut. It contains four calories per gram like regular table sugar. However, it does not have a high glycemic index, which means that it does not spike blood sugar, making it better for diabetics to use. However, it should still be used with caution and moderation. Make sure to check nutritional labels to make sure you are buying pure

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The Natural Caloric Sweeteners 11

coconut sugar. This is a little better than table sugar, and it is a great substitute for it, too, since it has a low melting point and a burn temperature.

Maple syrup- Maple syrup is made from the sap of the maple tree. In cold temperatures, the tree stores its starch in the trunk and roots, which is then tapped out by humans. Then, the liquid is boiled to get rid of the water, making it into a syrup. Maple syrup has many grades. Watch out for cheap maple syrup because the US has very lenient rules for its classification. The good maple syrup contains traces of organic content and metals, like magnesium. It is like honey, except a little less sweet. The both have distinct flavors. Like sugar, they are not a low calorie food, and diabetics should watch out for it.

Fructose- Yes. The fructose found in HFCS or agave is bad; it cannot be processed correctly by the body. However, fruit fructose is different. Unlike the stuff in HFCS, fructose in fruit is not found in highly concentrated amounts. Moreover, fruit is not just sugar; fruit contains essential nutrients and fiber. The fiber slows the absorption of the fructose by the liver, preventing the negative effects of fructose, as seen with HFCS. Fructose is considered bad because the body is not made to process fructose. Only the liver can package the fructose, however, it usually packages it as fat. You should not avoid fruit as it is beneficial to you. However, fructose in processed sugars should be avoided.

Glucose- Glucose is naturally found in foods. It is the body’s main energy source and helps the brain function. Another word for glucose is dextrose. Your metabolism refers to the oxidization of glucose. Glucose is made by plants through photosynthesis. When people say that they are on a high-carb diet, it usually means that they are consuming a lot of glucose. Because of the need for glucose, you cannot eliminate carbs from your diet completely. Glucose is a monomer, which makes it a quick energy source. A monomer only has “one part” unlike sucrose, which is made from two monomers, glucose and fructose. Furthermore, glucose is also very easily digestible. It does raise blood sugar because glucose is the sugar found in the blood, so diabetics have to limit glucose consumption.

Lactose- A naturally occurring sugar found in mammal milk. It

12 High Intensity Sweeteners

is made from galactose and glucose through a beta bond. In order to for the body to digest lactose, it must have the enzyme, lactase. Many people do not have much lactase in their stomachs, making them lactose intolerant. Lactose intolerance is when the enzyme doesn’t break down lactose, but instead, the bacteria in your stomach lining ferments it, making large amounts of carbon dioxide, which leads to the discomfort people feel. Lactose intolerance is easily fixable by taking a lactase supplement. Lactose is the reason why milk and yogurt has so much sugar even without being “sweet”. Yogurt gets its sour taste from the bacteria fermenting the lactose in milk. You don’t really need to avoid this unless your lactose intolerant.

Starch- Starch is a complex carbohydrate, called a polysaccharide. It is where plants store their energy. Potatoes, wheat, cereal, oatmeal, etc. all contain starch. It is a longer lasting energy form because it is harder to break down. A high carb diet consists of a lot of these types of food. Starches should be eaten in moderation, like everything else.

3

The Artificial Noncaloric Sweeteners

Aspartame- I bet you’ve heard of this. The toxic sweetener found in coke, right? Well, its actually not. Aspartame is actually caloric, however, it is so immensely sweet that the amount used has a negligible amount of calories. Aspartame is sold under NutraSweet® and Equal®, and is often found in soda. The only true problem with aspartame is the presence of phenylalanine. Phenylalanine is an essential amino acid, however, it is deadly for people with PKU. Substitute 1 gram or 6 packets for every ¼ cup sugar. But, do not use in baked goods. It is not heat stable.

Neotame- Neotame is related to aspartame (hence the name). It was made because the patent for aspartame was running out. Unlike aspartame, the phenylalanine amount in neotame is insignificant, so people with PKU can consume it. Neotame is not currently available to consumers in its sweetener form, however, it is in a lot of foods. Neotame is heat stable, unlike aspartame, so it can be used in baked goods. Because of how sweet neotame is, it might not even be labeled on foods since there is less than 1% in the food.

Acesulfame-potassium- Ace-K is a good alternative for diabetics since it is noncaloric so it does not spike blood sugar levels. This can be bought in stores under the names: Sunette, Sweet One, and Sweet ‘n Safe. Due to the synergic effect (where the max sweetness is released), it is usually used in combination with other sweeteners to have the best taste. It is also heat stable, so it is suitable for cooking. It is found in many products such as gum, deserts, chocolate syrups, candies, yogurts, etc. There are no diseases associated with it (unlike aspartame), so no label is needed. Substitute 1 gram or 6 packets for every ¼ cup sugar.

Sucralose- Sucralose is made by substituting the alcohol groups

13

14 High Intensity Sweeteners

on the sucrose molecule with chlorine atoms. It is the only sweetener made from modifying the sucrose molecule. This is another popular sweetener found under the name, Splenda. It is found in protein bars, protein powders, drinks, etc. to limit carbohydrates and sugar content. Sucralose is also very heat stable and a good substitute for table sugar. The after taste is not too bad. Sucralose is one of the best options for a sugar substitute since you can substitute it for sugar in a 1:1 ratio.

Saccharin- This is the first artificial sweetener ever found. The scientist, Constantine Fahlberg, accidently discovered saccharin when he tasted his hand after mixing chemicals together. He noticed that his hand was very sweet, so he tested the various residues on his hand and clothing and discovered saccharin. Basically, he disregarded all safety rules to find this sweetener. There has been many controversies with saccharin, so it is one of the most studied sweeteners. Saccharin can be found in the grocery store under the name: Sweet’N Low. This is another good substitute for diabetics, since it is also heat stable. Substitute 1 gram or 6 packets for every ¼ cup sugar.

4

The "Natural" Noncaloric Sweeteners

Stevia- Stevia extract (reb a) is the newest approved high intensity sweetener. It has gained popularity in the past years because it is a “natural” non-caloric sweetener. But actually, it isn’t. Notice that I said the extract was approved, not the leaf. This means that the plant has to go through a refinement process to get the extract. Additionally, the extract is so sweet and only a small amount is actually made. To make consumers more satisfied with the amount of product, companies add fillers, like sugar alcohols, to increase the amount of sweetener. This is why stevia isn’t exactly natural. Stevia extract is like the other sweeteners, except that it has been glorified by the health craze. The extract actually has a slightly bitter aftertaste, and it is quite pricy compared to the artificial sweeteners. Stevia can be found in “health” foods. It can be a liquid or in granule forms.

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PART II

Are High Intensity Sweeteners Detrimental to

Your Health? From my observation of YouTube comments and the responses I got from my survey, I have complied a list of common misconceptions people have, and why they’re not true.

5

Mythbusting!

M: Aspartame is poison and it causes brain damage and retardation and diabetes… (the list goes on). Why is it still in foods?

There are actually very few studies that say that they cause cancer. Most these claims that they cause retardation, etc. are not even supported by any studies. When reading these secondary sources, make sure to look at the credibility of the site and the studies that they cite (if they cite any).

Now for the cancer claim. Yes. There was a study done by two Italian scientists that reportedly saw an increased risk of leukemia with very high dosages of aspartame in rates. This was not enough to retract the GRAS (generally recognized as safe) status of aspartame because “very high dosages” is not applicable to humans. We do not consume nearly enough of the HIS to even show these symptoms. Additionally, their study has a lack of important data, according to cancer.gov. In humans, a study suggested that the increase amount of brain tumors in the 1980s was related to the increase usage of aspartame. However, upon further inspection, the rise in brain tumors started before the rise of aspartame, which means that they are not related. In more recent studies, scientists looked at over 500,000 cancer cases, and there was no correlation between HIS soda consumption and cancer.

The point is, secondary sources or news articles (BBC, etc) do not report the most credible news, especially in the case of high intensity sweeteners. Popular reporters often report on what is the “popular opinion” or is trending at the moment, but it doesn’t exactly mean it is true.

M: Your body does not recognize that you are consuming food if you consume non-caloric foods.

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18 High Intensity Sweeteners

It’s very rare that you would consume high intensity sweeteners without any other energy, so eating HIS with some other form of energy would diminish the paradox that is in question. Also, humans are adaptable, so we can learn to recognize what is food and what isn’t.

M: Your body preserves fat if you eat foods with no calories because it doesn’t understand “diet.”

If you just substitute and not add, then you will lose weight. It’s inevitable because substituting carbohydrate calories with no calories means that you consume less calories overall. Less calories means weight loss. If you look at energy as a percent basis, and if you substitute sucrose for HIS, then the percent from carbohydrates will go down and the percent of energy from fat will go up, but that doesn’t mean that more fat in diet. The percent from fat goes up because the total calorie percentage has to equal 100%.

M: Why trust big corporations whose main goal is to find the cheapest source of food?

Okay, yes, this is true. The processed foods that contain HIS are not very good for you. However, this does not mean that HIS, themselves, are bad for you. This is why, starting at pg. 10, I have included a section of recipes that use them in a more wholesome way. Just because big corporations use high intensity sweeteners does not mean that HIS are bad for you. HIS were not originally made as a cheaper source of food. They were made for diabetics or as a zero calorie alternative for sugar. Countless organizations have approved the safety of HIS including: FDA, WHO, Council on Scientific Affairs, NCA, European Food Safety Authority, ISA and JECFA. Not everything that big companies make are bad for you. Keep in mind that large corporations also make medicines and other beneficial products.

M: Chemicals cause cancer. This statement is essentially saying that everything causes

cancer, because everything is made of chemicals. Chemicals have such a bad reputation, but people forget the fact that everything is made of chemicals. In terms of the fact that aspartame breaks down into menthol and formaldehyde, it is safe for the body. The body knows how to handle the small amounts of formaldehyde, since there

Mythbusting! 19

is such a small amount of aspartame used. The body breaks it down into water and carbon dioxide.

Yes. High intensity sweeteners are cheap to make (except stevia because it’s relatively new), but cheap doesn’t mean bad quality. Yes. Big corporations use high intensity sweeteners and yes, more often than not, HIS are found in processed foods.

M: Artificial sweeteners alter your gut microbiota. This misconception came from a recent study done by Suez et

al. about how HIS leads to metabolic disease and glucose intolerance. The ISA (International Sweeteners Association) refutes this claim by citing discrepancies in their data and hypothesis. Their conclusion is the result of using 3 different types of sweeteners. However, different HIS are processed differently in the body, and “cannot lead to the same metabolic results.” Furthermore, the study is done with 7 people, not nearly enough to have conclusive results. On top of this, this study contradicts numerous recent peer reviews and studies that say that there is no effect on insulin secretion or a glycemic response. The Suez studies fails to account for the studies above and the ones that shows that they can help with weight management (Peters et al, Sorenson et al—just to name a few).

The sole interaction between HIS and gut microbiota is not enough to upset balances and cause changes in gut microbiota in healthy fasted people. The key thing here is healthy people. This is why it is important to moderate HIS consumption: to prevent any adverse effects. In moderation, there is no worry about an alteration in gut microbiota.

This is just another example of how the media blows things out of proportion. The study was not very conclusive, yet, there are so many media articles about how HIS damage gut microbiota.

M: Stevia is natural/wholesome and therefore, it is okay to use it to replace all caloric sweeteners.

First thing, stevia LEAF is natural. However, the stevia extract is not. Stevia extract is what is found in foods and the packets of sweetener because only the extract is currently approved by the FDA. If you look at the packet sweeteners like Truvia, SweetLeaf, or Stevia in the Raw, they all have some kind of filler. Remember, natural is an

20 High Intensity Sweeteners

unregulated term, so anything can be labeled natural. Stevia isn’t any better for you than any other high intensity sweetener because of the added fillers. You shouldn’t use them in high amounts because they’re “healthy” or “natural.” In fact, very few studies have been done solely on stevia. Aspartame is arguably safer since there has been years of research showing that aspartame is GRAS.

Secondly, replacing all caloric sweeteners is not a good idea. Just because HIS have no adverse effects does that mean that they are nutritionally benefical. Yes, they are beneficial to diabetics because they allow them to enjoy sweetness minus the glucose. However, HIS do contain any nutrition like some sweeteners (honey, fruit juice), so it is important to vary your sweetener consumption. Additionally, as mentioned before, it is crucial to use HIS in moderation.

Again, I cannot stress the importance of moderation for a healthy lifestyle. Yes. High intensity sweeteners are not bad for you in the context that they won’t kill you. But, they are not the most wholesome foods, which is why it is important to limit high intensity sweetener usage. Just like any sweetener, too much is not good. For the following recipes, I will be using a variety of the “better-for-you” sweeteners to make healthy food.

Please take this survey to test your knowledge: https://www.surveymonkey.com/s/BNFPXTL

6

Evidence to Support

Here are studies that I have found that are peer-reviewed and credible. I used these to answer the previous questions. Note: these are just a few out of a whole collection of studies that support the use of High Intensity Sweeteners.

"Artificial Sweeteners and Cancer." National Cancer Institute. National Cancer Institute, 5 Aug. 2009. Web. 6 Dec. 2014.

Abbott, Peter J. “Neotame.” Chemical Safety Information from Intergovernmental Organizations. International Programs on Chemical Safety, 18 March 2006. Web. 30 November 2014.

Gardner, Christopher, Wylie-Rosett, Judith, Gidding, Samuel S., Steffen, Lyn M., Johnson, Rachel K., Reader, Diane, Lichtenstein, Alice H. "Nonnutritive Sweeteners: Current Use and Health Perspectives: A Scientific Statement from the American Heart Association and the American Diabetes Association." Circulation 126 (2012): 509-19. Web. 9 September 2014.

Howard, Barbara V., and Judith Wylie-Rosett. "Sugar and Cardiovascular Disease A Statement for Healthcare Professionals From the Committee on Nutrition of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association." Circulation 106.4 (2002): 523-527. PDF File.

Mattes, Richard D., and Popkin, Barry M. "Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms." The American Journal of Clinical Nutrition 89 (2009): 1-14. Print.

Mattes, Richard. "Sweet Taste and Ingestive Behavior in Humans." Sugar and Sweeteners. Ed. Norman Kretchmer. Florida: CRC Press, 1991. 99-109. Print.

Peters, John C., et al. "The Effects of Water and Nonnutritive Sweetened Beverages on Weight Loss during a 12-Week Weight Loss Treatment Program." Obesity 22.6 (2014): 1415-21. Print.

Pepino, M. Yanina, and Bourne, Christina. "Nonnutritive sweeteners, energy balance and glucose homeostasis." Current opinion in clinical nutrition and metabolic care 14.4 (2011). Web. 8 December 2014

Piernas, Carmen, Mendez, Michelle A., Ng, Shu Wen, Gordon-Larsen, Penny, Popkin, Barry M. "Low-calorie-and calorie-sweetened beverages: diet quality, food intake, and purchase patterns of US household consumers." The American Journal of Clinical Nutrition 99 (2014): 567-77. Print.

Schiffman, Susan S., and Kristina I. Rother. "Sucralose, A Synthetic Organochlorine Sweetener: Overview Of Biological Issues." Journal of Toxicology and Environmental Health, Part B 16.7 (2013): 399-451. PDF File.

Shwide-Slavin, Claudia, Swift, Carrie, Ross, Tami (2012). “Nonnutritive Sweeteners: Where Are We Today?” Diabetes Spectrum 25 (2012). 104-10. Print.

Please take this survey to test your knowledge: https://www.surveymonkey.com/s/BNFPXTL

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PART III

Recipes In these recipes, I will be using a combination of caloric and non- caloric sweeteners to create healthy/healthier foods that are not only taste good but are cheap and good for you. Remember, moderation is key, so do not depend on one sweetener (or sweeteners in general) to make your foods more appealing.

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Granola

Granola is a typical food found in many households. Although it are labeled as healthy, it contains many sugars and calories. Granola is a very customizable food. Here is a basic recipe. Feel free to switch out the nuts and fruits. Yield: 3 servings

1 cup rolled oats 1/3 cup pistachios

1/4 cup chopped pecans 1/4 cup slivered almonds

1/4 cup shredded coconut (unsweetened) 1/4 cup cranberries (can sub in for any dried fruit)

1/4 cup honey 1/4 cup coconut oil

2 tbsp chia seeds Preheat the oven to 375. Pour the oats into a bowl. Add the nuts, dried fruit, and shredded coconut. Mix together. Pour in the honey and coconut oil. Make sure everything is coated (use your hands if you have to). Spread on a baking sheet and put the mixture in the oven for 15 min or until golden. Let cool and put in a mason jar or a ziplock bag for storage.

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8

Almond Milk

Since regular dairy milk contains a lot of sugars and carbohydrates, and fats, almond milk is a good option for diabetics, people who are trying to lose weight, and people who are lactose intolerant.

1 ½ cups blanched raw almonds 4 cups of water

1 tbsp of sucralose 1 tsp vanilla extract

Soak the almonds in water for at least four hours so they soften and make it easier to blend. Blend the almonds with the four cups of water. Strain the mixture through a cheesecloth to get rid of the almond chunks, but don’t throw it away! Add sucralose and vanilla and you’re done! It can stay in the refrigerator for up to one week.

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9

Almond Flour

Don’t throw away the fine almond powder away! Use it to make almond meal. Put the leftover almonds on a piece of parchment paper and place it in the oven on the lowest setting for 1 ½ hours or until the water has evaporated. Use the almond flour as a sub for white flour in recipes.

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10

Banana Boat

This is a quick and easy snack for after school or on the go. It contains lots of fiber and no added sugars.

1 banana 2 tbsp peanut butter (or any nut butter)

Preheat the oven to 400 degrees. Place the banana on a piece of aluminum foil and cut it down the center (like making a sandwich), but don’t cut all the way through. Stuff the banana with the nut butter. Wrap it up in the foil and stick it in the oven for 12 min. Then, take it out (careful! Very hot) and enjoy with any toppings of your choice (nuts, chocolate, you name it).

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Banana Muffins Make these the night before for a quick on the go breakfast. No more high calorie, sugar filled muffins for you. Have these instead!

1 1/2 cups whole wheat pastry flour or white whole wheat flour 1 teaspoon baking soda

1/4 teaspoon salt 3 bananas

2 tbsp sucralose 1 tablespoon vanilla

1 tablespoon olive or coconut oil or 1 tbsp apple sauce for a no fat option 1 egg

1/4 cup nonfat plain Greek yogurt (or use homemade yogurt) 1 tablespoon unsweetened almond milk (or use homemade almond

milk) 1/2 cup chocolate chips (optional)

Preheat oven to 350 degrees F. Spray 12 cup muffin tin with nonstick cooking spray. This is very important or else the muffins will stick. In a medium bowl, whisk together flour, baking soda and salt. Add bananas, honey, vanilla, oil/applesauce, egg, milk and yogurt to a blender. Blend on high for 1 minute or until well combined, smooth and creamy. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips. Divide batter evenly into muffin tin and bake for 20-25 minutes or until tooth pick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Best served warm.

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12

Brownie in a Cup

Here is a sugar-free option of a popular dessert. It’s quick to make and has minimal clean up! You can also use the no-egg option if you are vegan.

1 egg (or flax egg) 1 Heaping Tbsp cocoa powder (I use dark chocolate cocoa powder, you can use more if you like more chocolate)

2 Tbsp of spelt flour 1 Tbsp coconut oil (can sub in 1 tbsp applesauce for no fat

option) Pinch of salt

1 teaspoon vanilla extract ½ teaspoon baking powder

1.5 tbsp sucralose or 10 drops of liquid stevia 2 tbsp chocolate chips (optional)

Combine all ingredients and microwave on high for 1 minute 15 seconds. Top with nuts, fruit, and more chocolate!

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13

Flax Egg

Flax eggs: 1 tbsp ground flax seeds

2 tbsp water Mix together and leave for 5 minutes until the mixture becomes gelatinous. This can be used to substitute eggs in a lot of recipes but keep in mind that it does not stiffen or bind like a real egg. It can usually be a substitute in cakes, brownies, and pancakes.

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14

Buttercream Icing

Using the powdered sugar you just made, you can make some decadent icing for your cake, brownies, or donuts.

½ cup unsalted butter, room temperature 1 cup sugar free powdered sucralose

1 tsp vanilla extract 1 tsp salt

Milk as needed (2 tablespoons probably) Add all ingredients into a bowl. Beat until smooth. Add onto your desserts for a sugar free treat!

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15

Powdered Sugar

Sugar free powdered sugar is made the same way as regular powdered sugar.

1 cup sucralose 1 tablespoon corn starch

Blend the two together. Use like regular powdered sugar.

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16

Chocolate Chip Cookies

This recipe uses coconut flour, which expands to absorb a lot of the liquid. It is high fiber and high protein. Chocolate cookies are the perfect dessert for any occasion. Now you can enjoy them guilt free!

1/3 cup coconut flour 1/4 cup coconut oil, melted

1/4 cup honey 4 tsp stevia

1 teaspoon vanilla extract 1/4 teaspoon salt

2 whole eggs (flax egg would not work in this recipe) 1/3 cup dark chocolate chips

Preheat oven to 350 degrees. Combine all ingredients together. Use a spoon to drop the cookie dough onto the parchment paper. These cookies will not rise so flatten them with your hands or a spoon. Bake for 10-12 minutes, or until the edges are golden brown. Let cool and enjoy!

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Overnight Oats

Oatmeal is the perfect breakfast. It’s hardy and healthy. Overnight oats saves a lot of time in the morning. Who says there’s no time for breakfast?

½ cup rolled oats ¾ cup milk/liquids

¼ cup plain Greek yogurt 1 packet stevia or sucralose (to taste)

2 tsp cinnamon 1 tbsp chia seeds (optional)

Nuts and fruit to liking Mix the oats, milk, yogurt, cinnamon, chia seeds, and sweetener together in a Mason jar or container. Put in fridge for 6 hours or overnight. Take it out in the morning and top with fruits and nuts. You can also heat it up in the microwave for a warm breakfast.

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Hot Oats

If you have some extra time in the morning, make some hot oats! It’s perfect for a cold, winter day!

½ cup rolled oats 1 cup milk or water ½ a mashed banana

2 tbsp chia seeds 2 tsp cinnamon A pinch of salt

Chopped fruits and nuts Turn stove on medium/low heat. Add oats, liquids, chia seeds, cinnamon, and the mashed banana in the saucepan. Add a pinch of salt, and mix all the ingredients. Let cook until the liquids have reduced and the oats are tender (approximately 7-8 mins). Add chopped fruits and nuts and enjoy!

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Coconut Macaroons

These are delicious and you don’t even need an oven. They’re perfect bite-size energy balls.

½ cup of honey cup coconut oil ⅓

½ teaspoon sea salt 2 tsp real vanilla extract

2.5 cups medium or large unsweetened flaked coconut ¼ cup almond meal

Melt the honey and coconut oil. Mix everything together. Using a spoon, make balls with the mixture. Put on cookie sheet and place in freezer for at least 30 min. Keep refrigerated or the coconut oil will melt. Have one when feeling tired or before physical activity.

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Donuts

Donuts. The most common American dessert/breakfast. So good, yet so unhealthy and loaded with sugar. Here is a sugar-free option using the almond flour you just made.

1/4 cup melted coconut oil or butter 1/4 cup sucralose

2 tbsp water 1/3 cup cocoa powder

3 eggs 3/4 cup almond flour, packed

1/4 teaspoon baking soda dash of sea salt

1/2 tbsp apple cider vinegar Preheat oven to 350 degrees. Melt the oil/butter. Whisk in the cocoa powder, and then add in eggs one at a time. Combine dry ingredients in a different bowl. Mix well and pour into the liquid mixture. Stir in vinegar. Mix well. Add to donut pan or donut maker. Bake for 10-12 mins and put on cooling rack.

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Glaze (for donuts)

½ cup powdered sucralose ½ tsp vanilla extract

Add 1 tbsp milk or milk substitute at a time until glaze like consistency

Dip donut into glaze and enjoy!

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Frozen Banana Treats

These are quick bites that taste delicious on a hot summer day, or any day for that matter. You just need 2 simple ingredients

1 banana 2 tbsp Peanut butter

Chop the banana into slices. Place in freezer for a few hours until the pieces have frozen. Sandwich the peanut butter in between two pieces and enjoy! You can also coat the banana sandwich in chocolate to make it even more awesome.

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Ice Cream

This is another very customizable recipe. There is no added sugar, just one ingredient.

2 overly ripe bananas 2 tbsp peanut butter (for peanut butter ice cream)

2 tbsp strawberry puree + 2 drops liquid stevia (or 1/2 a packet of splenda) (for strawberry ice cream)

1 tbsp cocoa powder + 1 tsp sucralose/stevia (to taste) (for chocolate ice cream)

Break the bananas into pieces and freeze. Place chunks in blender with your choice of flavorings. Blend until smooth (this might take a while). Serve immediately

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Fruit Leather

Fruit leather is the perfect way to use up fruit that is about to go bad or fruit that is left over from making jam. It is delicious and a quick on- the-go snack for children and adults. Switch out the high sugar fruit roll ups for this natural treat.

4 cups of fruit puree 1/4 cup of sucralose (less or more depending on the sweetness of

the fruit and your taste preference) 2 tbsp of lemon juice

Set oven to the lowest setting. Mix everything together. Place a piece of parchment paper on a baking pan and spread a thin layer of mixture onto the paper. Put in oven for ~ 3 hours, or until the fruit is barely tacky. Cut the parchment paper into thin strips and roll the fruit up, and enjoy! Store in refrigerator for up to 1 week.

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Peanut Butter Protein Shake

This is a great fast and easy breakfast option that keeps you full all day because of the protein and fiber. The only source of sugar is from the banana. However, the fructose isn’t a bad form of sugar.

1 frozen banana (can sub regular banana and ice) (if you are diabetic, you can omit all together. Just add more HIS. It’ll be less

creamy.) 1 tbsp cocoa powder

2 tbsp peanut butter (or peanut butter powder) 3 tbsp hemp protein (natural, hi-protein, hi-fiber)

1 cup milk or milk substitute 1 tsp sucralose if not sweet enough

Place ingredients in a blender and blend. Pour into a glass and enjoy!

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Custom No-Added-Sugar Smoothie

Smoothies are an easy way to get some quick energy, as well as a serving of fruit and vegetables. Most smoothies from the shop contain some form of added refined sugar, so here is a customizable way to have a healthy smoothie. The banana makes the smoothie creamy, to avoid adding in ice cream.

1 banana 1 cup milk or dairy substitute

1/3 cup frozen fruit (strawberries, blueberries, pineapples, etc) 2 tbsp chia seeds (optional)

Add everything in a blender and blend. It’s that simple! Fruit like berries are lower on the glycemic index than pineapples, so if you’re looking for a diabetic option, opt for berries.

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DIY Yogurt

Yogurt that is found in stores nowadays contain a lot of added ingredients. Not to mention, wholesome yogurt can be quite pricey. Make it yourself and save money!

1 gallon whole milk–this is NOT optional or replaceable 24 oz. plain yogurt (make sure that it contains active bacteria

cultures) Lots of containers (it makes about 1 gallon of yogurt)

¼ cup sucralose or 2 tbsp stevia (adjust with preference) Boil the milk and add the sugar in. Let cool to around 95 degrees.

Mix the yogurt together with the milk. Make sure it’s COMPLETELY mixed, or else it won’t work. If you don’t want to mix it all together in one big bowl, the milk to yogurt ratio is about 10:1. Put the mixture into clean containers and somewhere that’s about 95 for 24 hours. I suggest leaving the oven light on and placing the containers in there. Once it becomes yogurt like, take out and enjoy! Now you have over 5 times what you started with for the fraction of the cost.

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Popcorn

Popcorn is arguably the best part of going to the movies. Recreate the movie experience with half the calories and price, and twice the amazingness!

1 brown paper bag (omit if you have an air popper) ¼ cup popcorn kernels

1 tsp olive/coconut oil (or omit if you have an air popper) 2 tsp salt

2 packets sucralose (omit if you want salty popcorn) Evenly coat the popcorn kernels with oil and salt. Place in a brown paper bag. Put in microwave on high for 2 minutes, or until there is no more popping. Add sucralose if desired. Enjoy!

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Acknowledgements

I would like to express my gratitude towards everyone who assisted me in this project, particularly my mentor, Dr. Richard Mattes, and my teacher, Mrs. Hill. Without them, I could not have accomplished nearly as much as I have. Thank you for providing me with resources, ideas, and support to guide me throughout the research and product process.

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References

http://www.heart.org/HEARTORG/Conditions/More/ MetabolicSyndrome/About-Metabolic- Syndrome_UCM_301920_Article.jsp

http://healthyeating.sfgate.com/difference-between-sucrose- glucose-fructose-8704.html

http://smartypantsvitamins.com/organic-cane-sugar-vs-other- sweeteners-how-they-measure-up-part-1/

http://ajcn.nutrition.org/content/88/6/1716S.full http://www.foodrenegade.com/agave-nectar-good-or-bad/ http://www.wsj.com/articles/

SB10001424052702303653004579214621033322470 http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/

making-healthy-food-choices/coconut-palm-sugar.html http://www.cancer.org/cancer/cancercauses/othercarcinogens/

athome/aspartame http://www.feingold.org/PF/neotame.html http://www.nature.com/nature/journal/v514/n7521/full/

nature13793.html http://www.sweeteners.org/en/inthenews/positionstatements/isa-

refutes-claims-made-in-suez-et-al-study

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