Sugar will get a foul rap. It’s blamed for a lot of of our international locations well being points, however these claims are deceptive. The US Dietary Guidelines for Americans recommends we eat lower than 10 % of our energy come from added sugars. That’s about 150-200 energy a day (which is visually about 9-12 teaspoons of sugar). One of the simplest ways to meet this goal is to restrict or keep away from sugary drinks (sodas, sport drinks, smoothies, shakes, candy coffeehouse drinks), and monitor what number of sweets you eat (sweet, dessert, baked items).

A Culinary Ingredient in Baking and Cooking

There are a lot of kitchen pantry staples for sweetening meals or baking. Honey, maple syrup, agave syrup, coconut sugar, and granular desk sugar are all examples of caloric sweeteners. You possibly can additionally go for some low-calorie or no-calorie sweeteners, nonetheless these aren’t all the time preferable for baking and cooking.

Be mindful, that all of the caloric sweeteners are a type of sugar. Substituting  a cup of maple syrup for a cup of desk sugar does nothing to decrease your sugar consumption. In truth, maple syrup is barely larger in sugar that desk sugar.

Evaluating Sugar to Maple Syrup

Once you assume you might be doing your self a favor by subbing maple syrup for granular sugar, assume once more. One cup of pure maple syrup has 214 grams of sugar. A cup of sugar has 200 grams. Maple syrup is scrumptious, however it is vitally costly. I favor to make use of it for pancakes or waffles. Granular sugar is far more economical and works properly in baked items and recipes like this cranberry sauce.

By decreasing the sugar in my recipe to 1/2 cup, I’m reducing that to 100 grams for an 8-serving recipe. 1 / 4-cup serving of this Decreased Sugar Cranberry Sauce is over 50% decrease in sugar than a standard recipe, even should you switched out the sugar with maple syrup.


Decreased Sugar Selfmade Cranberry Sauce

This sauce is simply candy sufficient for the tart berries. In comparison with conventional recipes, there are solely 12-15 grams of sugar and fewer than 70 energy in a 1/4 cup serving of this sauce. Get pleasure from with out guilt and there is lower than a teaspoon per serving.

Creator Rosanne Rust MS RDN,


  • 1 12-ounce bag Recent cranberries
  • 1/2 cup granular sugar
  • 1 orange
  • 1/4 tsp all spice or cinnamon non-compulsory


  • Rinse the cranberries then pour right into a medium saucepan

  • Zest the orange right into a small cup, or you may zest it proper over the cranberries

  • Lower the orange in half, and squeeze the juice right into a measuring cup. Add sufficient water to make 1/2 cup liquid.

  • Pour the sugar, orange zest, and liquid into the cranberries. Warmth on medium-low warmth and stir for 1-2 minutes till sugar begins to soften. Stir within the non-compulsory spices. As soon as berries start to crack, cowl and cut back warmth to low setting. Watch the pan carefully and stir sometimes.

  • As soon as cool, switch to a glass storage dish. Retailer within the fridge for as much as 3 weeks.