Dietary Substitutes
Learn about using dietary substitutions in your acne fighting diet.
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Dairy Substitutes
Milk
If a recipe calls for cow's milk, any unsweetened version of the following list can be substituted. These can be substituted in equal amounts. For example, if a recipe calls for 2 cups whole milk, 2 cups soy milk is the appropriate substitute.
The following recipe can be substituted in equal amounts.
Parmesan Cheese
For a wider variety of dairy substitutes, see the "Commercial" section of this blog.
If a recipe calls for cow's milk, any unsweetened version of the following list can be substituted. These can be substituted in equal amounts. For example, if a recipe calls for 2 cups whole milk, 2 cups soy milk is the appropriate substitute.- Soy milk
- Coconut milk
- Almond milk
- Rice milk
The following recipe can be substituted in equal amounts.
- Add 2 tbs of lemon juice or apple cider vinegar to a cup of soy milk.
- Stir until well blended.
- Let stand for 5-10 minutes.
Ricotta Cheese
Sour Cream
For a wider variety of dairy substitutes, see the "Commercial" section of this blog.
Sweeteners
The Blog does not ban table sugar from the diet. Table sugar is used sparingly throughout the cookbook. Yet, all recipes are low glycemic. However, for those who wish to substitute sugar in their diet, there are some alternatives.
Table sugar has a glycemic index of 68. Here are some natural sweeteners with lower glycemic indexes than table sugar.
Agave Nectar
Agave nectar has a GI of about 15. It is sweeter than sugar with a taste similar to honey. Generally you can use 1/2 to 2/3 less agave nectar when a recipe calls for sugar. In other words, if a recipe calls for 2 cups of sugar, it can be replaced with 1 cup to 1 1/3 cup of agave nectar. When baking, use 2/3 agave nectar per cup of sugar replaced. Reduce panggangan temperature by 25 degrees as agave nectar browns more than sugar. Also decrease the other liquids in the recipe by 1/4 to 1/5.
Coconut Palm Sugar
Coconut palm sugar has a GI of about 35. It is less sweet than table sugar and it tastes similar to brown sugar. Coconut palm sugar can be replaced in equal amounts to table sugar in recipes.
Raw Buckwheat Honey Raw buckwheat honey has a GI range of 30 to 40. It is a less processed and less refined version of commercial honey. Replace 1 cup of sugar with 1/2 to 3/4 cup of raw buckwheat honey. When baking, bake at a slighter lower temperature. Just as with agave nectar, honey browns more than sugar. Also decrease the other liquids in the recipe by 1/4 to 1/5.
Stevia
Stevia has a GI of 0. Stevia is quite sweeter than sugar and has a bit of an aftertaste. Stevia comes in powered and liquid forms. Replace 1 cup of sugar with either 1 teaspoon liquid stevia, 1/3 to 1/2 teaspoon stevia extract powder, 1 tablespoon concentrated stevia liquid or 18 to 24 individual serving packets. This is just a general rule of thumb. The conversions may change based on the producer of the stevia product. Be sure to seek the producer's instructions on specific conversions.
Notes
Even though these natural sweeteners are lower on the glycemic index scale than table sugar, they still should be used in moderation.
For more options for sweeteners, see the "Commercial" section of this blog.
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