Did you know that more than 170 foods are known to trigger severe allergic reactions? But being allergic to one of them shouldn’t derail your quest to quit sugar.
To coincide with Food Allergy Week (FAW) here are four sugar-free substitutes for some of the most common allergy-causing ingredients.
Allergies 101.
According to Allergy and Anaphylaxis Australia, allergies occur when your immune system responds to a food protein that your body mistakenly believes is harmful. The immune system releases chemicals which trigger symptoms that can affect a person’s breathing, gastrointestinal tract, skin and/or heart.
The most common allergy-causing foods include nuts and dairy, but kiwifruit, mustard and even celery have been known to trigger allergic responses.
As well as serious health problems, allergy-causing foods can make it tricky to follow a traditional recipe. The good news is in many cases you can easily find a suitable substitute for that ingredient.
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If you’re allergic to peanuts and tree nuts, replace them with seeds and beans.
Seeds, such as pepitas, make a tasty replacement for nuts in most granola-type recipes.
Grinding sunflower seeds or dried coconut to make a spread is also a great DIY alternative to store-bought nut butters.
If you’re looking for a nut-free snack try spicing and roasting peas or chickpeas for a crunchy, protein-rich treat.
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If you’re allergic to eggs, replace them with gelatin.
Baking can be challenging if you’re allergic to eggs, but it need not be impossible. The trick is to determine whether your recipe uses eggs to bind ingredients or help them rise.
Generally speaking, if a recipe requires more than three eggs, they are required to help the finished product rise and unfortunately egg substitutes will not be suitable.
However, for recipes like cookies, which use eggs primarily as a binder (and generally require less), possible substitutions include gelatin. Simply mix one cup boiling water and two teaspoons of Gut Lovin’ Gelatin and use 3.5 tablespoons of that mixture per egg.
Other options include 1/2 a banana, 1/4 cup of puréed fruit or one tablespoon of ground flaxseed mixed with three tablespoons of warm water.
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If you’re allergic to dairy, replace cow’s milk with nut milk.
Nut milks can be substituted pretty easily in recipes that call for traditional milk. However, the finished product may not be as rich. Take your pick from cashew, pistachio or coconut milk. Or if you’re allergic to nuts, try oat, rice or sugar-free soy milks.
Coconut versions of cream and yoghurt can also be good alternatives for recipes that require dairy versions of these ingredients.
Looking for a suitable sub for your little one’s favourite Mac ‘n Cheese? Try nutritional yeast.
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If you’re “allergic” to gluten, replace flour with a wheat-free versions.
Unlike wheat allergies – which occur in response to any of the different components of a wheat plant including gluten – you can not technically be allergic to gluten.
However, a growing number of people do suffer from gluten-related intolerances such as celiac disease or non-celiac gluten sensitivity.
If you are looking for alternatives that are both wheat and gluten free, almond meal, coconut flour and buckwheat are among the most popular options. Other possible substitutes include tapioca flour, rice flour or ground rolled oats.
But, as always, remember that every recipe is different, so you may need to experiment with quantities to ensure you get the right texture and taste.
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