1. Sugar Modified Recipes
Alexis Duxbury
NFS 200

2. Carbohydrate and Fiber Recommendations
Total Carbohydrates should account for 45% to 65% of calories consumed per day
Between ages 18 to 50 years old:
Women: 25 grams of fiber per day
Men: 38 grams of fiber per day
Over the age of 50:
Women: 21 grams of fiber per day
Men: 30 grams fiber per day OR
14 grams of fiber per every 1000 calories consumed

3. Sugar Recommendations
The American Heart Association recommends:
no more than 100 calories, of added sugar or 6 teaspoons of added sugar a day for most women
no more than 150 calories, or 9 teaspoons of added sugar a day for most men
* The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of daily calories

4. What is the purpose of sugar in recipes?
Taste- to make recipes taste sweeter; to counteract bitter/acidic tastes
Texture- sugar is a humectant, therefore it locks in moisture which makes the baked good soft and tender
Provides bulk
Color- sugar is responsible for the golden brown color of baked goods
Flavor- sugar enhances flavor by increasing the aroma of the flavor
Preservation

5. Why modify sugar in a recipe?
Weight Loss Efforts
Diabetes
To alter the food compostition
Heart Disease
Risk for Dental Caries
To stay within the recommended guidelines

6. Sweetened Applesauce Cookies
2 cups flour
½ tsp. allspice
1 tsp. baking soda
1 cup sweetened applesauce
½ tsp. cloves
½ cup vegetable shortening
1 tsp. cinnamon
1 cup sugar
1 tsp. vanilla
1 egg
½ tsp. salt

7. Unsweetened Applesauce Cookies
1 large egg
1T vegetable oil
½ cup unsweetened applesauce
1 T frozen concentrated apple juice, unsweetened
1 cup unbleached flour
¼ tsp. baking powder
½ tsp. cinnamon
¼ tsp. nutmeg
1 cup unsweetened granola

8. Compare Sweetened Applesauce Cookies: Fluffy Golden Flavorful- sweet
Soft
Tender
Cakey
Unsweetened Applesauce Cookies:
Gummy
Pale
Bland
Chewy
Dense
Firm

9. Unsweetened Applesauce Cookies (with ½ cup unsweetened applesauce)
Sweetened Applesauce Cookies (with 1 cup sweetened applesauce and 1 cup of sugar)
Weight (g)
Calories (kcal)
Fat
(g)
Saturated
Fat (g)
Unsaturated
Cholesterol (mg)
Total CHO
Sugar
Fiber (g)
Protein
Sodium (mg)
100g
330 12 3 9 22 51 28 1 4
292
Unsweetened Applesauce Cookies (with ½ cup unsweetened applesauce)
Weight (g)
Calories (kcal)
Fat (g)
Saturated
Unsaturated Fat (g)
Cholesterol (mg)
Total CHO (g)
Sugar (g)
Fiber (g)
Protein (g)
Sodium (mg)
100
230 6 1 5 52 38 4 2 70
- 100 -6 -2 -4
+30
-13
-24 +1 +2
-222

10. Is it worth it? Based on overall physical compostion: No x
Based on Nutrition: Yes ✔
The unsweetened recipe contained less total fat, saturated fat, total CHO, sodium and total sugar
It also contained slightly more fiber and protein
The unsweetened recipe had a less appealing mouthfeel due to it’s gummy consistency.
The overall flavor of the unsweetened recipe was bland.

11. Overall Recommendation:
I would not recommend the unsweetened applesauce cookie recipe. The texture and flavor are an unacceptable alternative. I would say:
Experiment on your own
Gradually decrease the sugar content of your favorite recipes. Start by cutting 10% to 15% of the total amount of sugar called for, and continue until you don’t care for the results. NOTE: some recipes rely on sugar as a primary ingredient. Modifing sugar content in items like candy or butter cookies will alter the structure.
Add fruit to desserts!

12. Works Cited
Added Sugars Add to Your Risk of Dying from Heart Disease. (2016, September 16). Retrieved from American Heart Association:
Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.WccO_ciGNPY
Clark, P. (2017, April 17). Forget Low-Fat and Low-Sugar, Concentrate On a Healthy Eating
Pattern. Retrieved from EatRight: loss/your-health-and-your-weight/forget-low-fat-and-low-sugar-concentrate-on-a-
healthy-eating-pattern
Larson, H. (2017, September 9). Easy Ways to Boost Fiber in your Daily Diet. Retrieved
from Eat Right: Slagle, A. (16th, February 2016). What Experts Know About
Reducing Sugar in Baking Recipes. Retrieved from Food52: what-experts-know-about-reducing-sugar-in-baking-recipes
Slagle, A. (16th, February 2016). What Experts Know About Reducing Sugar in Baking Recipes. Retrieved from Food52: reducing-sugar-in-baking-recipes