Food lists and labels can be confusing. They’re especially mystifying when they include unfamiliar ingredients. Are you a home baker or pastry chef searching for healthier sweeteners or better chocolate discs for baking? This list of tips will help you understand what’s in your recipes. Discover ingredients to avoid so you can make smarter swaps and nutritious substitutions. When you take the time to include quality ingredients, you’ll enjoy better treats and baked goods.
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1. Be On the Lookout for Too Much Sugar
It’s easy to spot artificial sweeteners and sugary foods before making recipes. High fructose corn syrup is a common high-sugar culprit in many processed sweets and baked goods. The Endocrine Society says corn syrup is associated with diabetes and obesity. So, instead of using it in your recipes, choose healthier alternatives to sweeten your dishes. One of the most popular substitutions is plant-based, pure maple syrup. Honey is a tasty alternative, but it’s not suitable for vegan recipes. If you watch your portions, you can try agave nectar or molasses.
How do you know if your ingredient list includes too much sugar? The American Heart Association suggests consuming no more than 36 grams of added sugar daily for men and 25 grams for women. Always inspect nutrition labels before buying a product or starting a recipe. Just one ingredient with too much sugar can impact your daily value.
2. Learn About Harmful Additives and Chemicals
Watch out for harmful ingredients such as titanium dioxide and potassium bromate on your food labels. Research shows these chemicals are associated with health problems like hyperactivity and nervous system damage. They can even raise the risk of developing some forms of cancer. A few of these ingredients are banned from food in Europe and slated for prohibition in California. If you notice brominated vegetable oil or propylparaben on your food labels, swap it for something safer.
3. Substitute Better Oils for Baking
Many of the tastiest chocolate recipes and desserts contain cooking oil. If your recipe calls for hydrogenated oil, consider a swap. This oil includes trans fatty acids that increase your risk of severe health problems. Avoiding palm oil, a common food ingredient higher in saturated fat than many alternatives is also a good idea. Research links saturated fat to heart disease, so palm oil isn’t a healthy choice for people with diabetes.
Thankfully, there are plenty of tasty, healthier options for cooking and baking with oil. These include olive and canola oil, along with flaxseed and avocado oil. Feel free to use walnut oil if you like a nutty taste in your baked goods. It’s a source of omega-3 fatty acids and can help to promote a heart-healthy diet. Sesame and grapeseed oil are a wholesome way to flavor your cakes or brownies. You can also try sunflower or coconut oil. Coconut oil imparts a delicious texture and flavor, but use it in moderation to keep your diet healthy.
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4. Understand Artificial Colors
Avoid artificial food coloring if baking a fun treat for a party or birthday. According to Mayo Clinic, ingredients such as red dye 40 are linked to hyperactivity and ADHD. Artificial colors can also cause food allergies. Red paint is common in cakes and frosting. You may also notice it in popsicles or sports drinks. The best way to avoid artificial colors in your food is to use an alternative. Thankfully, there are plenty of healthy ways to make your desserts unique and eye-catching. For example, beet juice is a common and natural additive to make your treats a beautiful shade of red. You can also color your food with blueberry juice or beta-carotene.
5. Recognize Healthier Chocolate
It’s easy to give desserts rich chocolate flavor without unhealthy additives. The best chocolate selections for the health-conscious include pure, dark chocolate, or raw chocolate with minimally processed ingredients and high cocoa solids. We recommend plant-based chocolate with a high cacao percentage or choosing vegan ingredients like oat milk. They’ll make your treats more delicious without sacrificing fudgy or creamy flavor.
As you shop for recipes, look for plant-based products with less sugar than traditional milk chocolate or white chocolate. Bake with vegan chocolate bars and organic baking discs with less sugar. It’s also helpful to look for non-alkalized and natural cocoa powder. Some of our favorite dark chocolates have only six grams of sugar in a decadent bar. Reading your ingredients list will help you decide on lower-sugar chocolate. Add it confidently to your cupcakes, or melt it with a double boiler for drizzling or dipping.
6. Spot Common Animal Ingredients
If you eat a vegan diet, you’ll probably become an expert at food labels. Some animal ingredients hide in products that otherwise seem plant-based. Double-check your recipe lists and nutrition labels for ingredients like whey and casein. Gelatin and lecithin are non-vegan, along with carmine and rennet. Alternatives include plant-based protein and non-dairy milk like almond or oat milk. Instead of gelatin, use agar powder. Plant-based food coloring and dye can replace carmine in many recipes for desserts and baked goods. Instead of rennet, you can use substitutions like vinegar and lemon juice.
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Make Healthier Recipes with Wholesome Food Ingredients
Now that you know more about harmful additives and better swaps for baking, you can make healthy and wholesome treats. Carefully read your recipe ingredients and food labels for unnecessary chemicals or too much sugar. Getting familiar with better sugar substitutes and oils for baking is also helpful.
If you eat a vegan or plant-based diet, the right ingredients and recipes can help you eat healthfully and confidently. Some choices are even better for heart health or diabetes. A little practice and repetition will make it simple to use smart alternatives. Soon, you’ll be cooking and baking healthier than before!
