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Less sugar, still scrumptious!

We understand that some sweet treats, desserts and even savoury products that are made for the gluten free diet can be high in sugar. That's why we set our fantastic home economist Louise to the hard task of creating delicious desserts that have taken a hit on sugar to help you enjoy homemade gluten free sweet treats with reduced sugar, as seen in our recent magazine edition

Sugar CubeWhy is sugar a problem?

In 2015, the Government’s Scientific Advisory Committee on Nutrition (SACN), published a review on the science on carbohydrates which included recommendations on how we should improve our diets by achieving a better balance of carbohydrate foods, especially cutting back on certain sugars.

Having a large amount of sugar within your diet can have a number of negative impacts to your health: 

  • Increases our calorie intake
  • Increased risk of tooth decay
  • Increase risk of type 2 diabetes 

Public Health England recommend that the daily maximum intake of sugar should be restricted depending on your age, those aged 11+ should not consume more than 30g of sugar, this is equivalent to 4 tsp. 

 

Age

Maximum (g)

Maximum (tsp)

3

15

4

4-6

19

5

7-10

24

6

11 +

30

7

 

 

 

 

 

 

 

 

 

 

  Small amounts of sugary food are fine, preferably at meal times so there is reduced impact on teeth. 

Am I eating foods high or low in sugar? 

Not all gluten free foods are high in sugar, you can check on the packaing whether the products you are buying are high or low in sugar. This is found within the nutritional values under "of which sugars". 

  • High: more than 22.5g of sugars per 100g 
  • Low: 5g or less of sugars per 100g

Why is sugar used in baking?

  • Rising

When you mix up a cake batter and beat sugar into fat, eggs, and other liquid ingredients, the sugar crystals cut into the mixture, creating thousands of tiny air bubbles that lighten the batter. During baking, these bubbles expand and lift the batter, causing it to rise.

  • Colour and flavour

As sugar gets hot, it caramelises. This changes the colour of the baked goods and develops the flavour. Caramelised sugar gives the golden-brown colour of many baked desserts.

  • Sugar adds crunch

In the heat of the oven, moisture evaporates from the surface of baked goods, allowing dissolved sugars to re-crystallise. This creates the crunchy, sweet crust.

 We found that in most recipes, you can reduce the amount of sugar in a standard recipe by 10-20% without there being a noticeable effect on the end product.  

Alternatives to table sugars 

  • Xylitol
  • Brown Rice Syrup
  • Honey
  • Fruit – fresh, dried, tinned or frozen 

Log in to see the six fantastic reduced sugar recipes are below. Not a member yet? Join us today!

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