Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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What are some healthy substitutes I can use for sugar other then the obvious-- Sweet 'n Low, Splenda, etc.?
-April

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Dear April,

To satisfy your sweet tooth, reach for a juicy piece of fresh fruit. It's best to choose fruits in season: cranberries, citrus fruits, and apples in the colder months, and melons, berries, peaches, plums, nectarines, and tropical fruits in warmer months. Fruit is higher in sugar than other whole foods, but comes packaged with water, vitamins, minerals, and fiber, truly making it nature's candy.

Dried fruits give you a lot of bang for your buck: a little goes a long way. Have up to 2 tablespoons a day of dried fruit, which, by the way, is a great source of fiber, iron, and other minerals. But be sure to brush your teeth afterward, as dried fruits tend to stick to your teeth, increasing risk of tooth decay. Throw dried cranberries into wholegrain pilafs; golden raisins into sautéed greens (along with toasted walnuts); dried apples into your oatmeal; or dried berries into homemade whole grain muffins. Possibilities abound!

To sweeten tea and other beverages, you may wish to try Stevia. For a special brunch, top your vegan French toast, waffles, or pancakes with maple syrup, brown rice syrup, agave nectar, or barley malt.

For baking, try date sugar, Florida crystals, Sucanat, maple sugar, molasses, and the other liquid sweeteners listed above.

In general, it is best to keep all added sugars to a minimum. But for an occasional treat, pass over the white stuff and use high-quality choices suggested here.

For more information on sugar, see this question.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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