August 2, 2001

Prairie Fare: How Sweet It Is

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Do you have a "sweet tooth?" Some researchers believe that people with cravings for sweet foods actually have a "fat tooth." Most sweet treats, like ice cream, fudge, cake and brownies, are usually high in fat, too.

We’re all born with a preference for sweet-tasting foods. It probably was a protective factor in our early history. Before the days of research experiments, the edibility of foods was determined though a process of trial and (sometimes fatal) error. For our distant ancestors, a sweet-tasting food most likely wasn’t poisonous.

Many types of sweeteners are used in our foods. Granulated sugar, also known as sucrose, is among the most common. In 1999, the average person ate about 64 pounds of granulated sugar out of about 158 pounds of total sweeteners per person.

Sugar comes from either sugar cane or beets, and the resulting granular products are identical. Minnesota is the nation’s largest producer of sugarbeets and North Dakota ranks third. About 700,000 acres of sugarbeets are grown in the Red River Valley.

Brown sugar is made up of sugar crystals lightly coated with molasses syrup, which adds flavor and color to recipes. "Dark brown sugar" has a stronger molasses flavor than light brown sugar and is often used in gingerbread. Light brown sugar has a milder molasses flavor and is often called for in cookies and caramels. The two types can be used interchangeably.

Many food companies use high fructose corn syrup to flavor foods. High fructose corn syrup is made by treating corn syrup with enzymes to convert the simple sugar glucose to a slightly different chemical form, fructose, which is perceived as up to 1.8 times sweeter than sugar. Honey and fruit juice sweeteners are other calorie-containing sweeteners. Artificial sweeteners like aspartame add sweetness but no calories.

Sugar has been accused of many things -- from causing obesity, hyperactivity, and diabetes to promoting heart disease -- but research hasn’t proven that any of these conditions can be blamed on sugar. From the food scientist’s viewpoint, sugar serves many functions in foods. In bread, sugar is fermented by yeast to produce carbon dioxide, causing bread dough to rise. Sugar serves as a preservative in jams and jellies by inhibiting the growth of yeasts, bacteria and mold. In acidic foods like ketchup and spaghetti sauce, sugar "mellows" the flavor of the acid. It also contributes to the texture and mouth feel in baked goods and beverages.

Sugar does flavor foods, but nutritionally it provides only calories and carbohydrates in the diet. According to the 2000 Dietary Guidelines for Americans, the body can’t distinguish naturally occurring sugars from added ones. Sugar isn’t as high in calories as is often thought. One teaspoon of sugar contains about 15 calories and 4 grams of carbohydrates. A teaspoon of fat contains about 35 calories.

Nevertheless, sugar is included with foods at the tip of the Food Guide Pyramid and should be consumed in moderation. People with diabetes can work sweet foods into their overall varied diet, too. If you have diabetes, work with a dietitian to develop a food plan that works for you. And remember, if you enjoy sweet, sticky treats, remember to brush your teeth.

Here’s a recipe from the Sugar Association for a sweet dessert that’s easy to prepare.

Cheesecake Delights

Ingredients:
10 gingersnaps
1/2 cup part-skim ricotta cheese
3 ounces. Neufchatel cheese (or lite cream cheese)
1/3 cup sugar
1 egg
1 Tablespoon lemon juice
1 teaspoon vanilla extract
1/2 cup nonfat vanilla yogurt
3/4 cup frozen raspberries (or fruit of choice)

Procedure:
Preheat oven to 375 degrees. Line muffin tins with paper baking liners. Place 1 gingersnap in the bottom of each liner. In food processor or blender, blend cheeses, sugar, egg, lemon juice and vanilla extract. Pour mixture evenly over gingersnaps into muffin tins. Bake for 15-20 minutes until cheesecakes set. Remove muffin tins from oven, cool and chill thoroughly. When chilled, remove individual cheesecakes from muffin tins and discard paper liners. In food processor blend vanilla yogurt and raspberries (or other fruit). Spread over cheesecakes. Each cheesecake contains about 120 calories, 4 grams of fat, 17 grams of carbohydrate and 32 milligrams cholesterol.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu