Bakers beware

Substituting sugar in drinks takes some getting used to, but many
of us have learned how to do it -- hopefully with stevia instead of
the sugar substitutes available on the market. But cooking? And
baking? Especially for expert bakers and cooks, this can be a little
more challenging, but it's certainly the next hurdle.

Sugar substitute manufacturers are already hot on this trail,
developing products geared specifically towards baking.

So before you get hit by their wall of marketing, let me give you a
pitch for sticking with stevia -- even for baking and cooking.

Stevia will remain heat stable up to 392 degrees Fahrenheit.
However, it will not brown or caramelize like sugar, and can't be
used to activate yeast, such as in breads. Those limitations aside,
however, there are still many, many items that can be sweetened
with a touch of stevia. You can use either the liquid or the
powdered form -- and remember to use far, far less than you would
use of sugar. Here's the suggested conversion:

1 tsp. granulated sugar = 1/8 tsp. whole stevia leaf powder / slight
dusting white stevia extract (powder)

1 tbsp. granulated sugar = 3/8 tsp. whole stevia leaf powder / 1/2
pinch white stevia extract (powder)

1/4 c. granulated sugar = 1 1/2 tsp. whole stevia leaf powder / 1
pinch white stevia extract (powder)

1/2 c. granulated sugar = 1 tbsp. whole stevia leaf powder / 1/8 tsp.
white stevia extract (powder)

1 c. granulated sugar = 2 tbsp. whole stevia leaf powder / 1/4 tsp.
white stevia extract (powder)

Of course, it might take a little more experimentation to adapt
those old family recipes. You might want to start with some
recipes that are tried and true in a stevia cookbook while you get
the feel for it, and then venture out on your own. A couple to check
out include two volumes of Baking With Stevia: Recipes for the
Sweet Leaf by Rita D. DePuydt, and Stevia Sweet Recipes: Sugar
Free Naturally! by Jeffrey Goettemoeller. 

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Fish or flax?

Q: I've noticed that both fish oil and flaxseed oil claim to have
omega-3s, but I notice that you recommend fish oil more often.
Can you tell me the difference? I'd prefer to take flax, but not if it
isn't as effective.

JVW: It's true, both fish and flax are good sources of omega-3's,
and for people who will not consume fish for any reason, flax will
do. Flaxseed oil is also less expensive, which can be an important
consideration as well.

The main difference is that flaxseed oil contains only alpha-
linolenic acid (ALA), which is the parent compound from which
other omega-3 fatty acids are derived. This leaves it to your body
to do the conversion to the other forms it needs, eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). The problem is that
the conversion is not always that efficient, and the body often uses
the ALA for extra energy, leaving less for conversion to the other
types. Fish oil, on the other hand, contains the other forms and
delivers them directly to your body with no conversion necessary.

Whatever form you decide to take, don't forget to back it up with
an extra 400 IU of vitamin E (as mixed tocopherols) to prevent the
fatty acids from breaking down too rapidly in your body.  

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What is…EFA, EPA, etc…?

As omega-3 and omega-6 essential fatty acids become more
popular and available, you will be seeing the different types on
product labels. I thought you might like a quick at-a-glance
glossary to keep the acronyms straight for your next trip to the
store:
 
EFA: essential fatty acids
EPA: eicosapentaenoic acid (an omega-3 oil)
DHA: docosahexaenoic acid (an omega-3 oil)
ALA: alpha linolenic acid (an omega-3 oil)
GLA: is gamma linolenic acid (an omega-6 oil)
LA: linolenic acid (an omega-6 oil)

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