Looking for a low FODMAP sweetener? Trying to find low FODMAP sweeteners to replace honey, agave, or corn syrup has been one of the hardest parts of the Low FODMAP Diet for me. That's why I'm head over heels in love with this low FODMAP cane sugar syrup! If you like to bake, or barbecue, or eat food in general, you should be excited too.
I found this recipe when I started the Low FODMAP diet. I was originally looking for a low FODMAP replacement for corn syrup because it hadn't been tested by Monash. I found this recipe on The Kitchn, but the original recipe is actually from a book called Marshmallows by Eileen Talanian.
This low FODMAP cane sugar is easy to make. And, its sweet, clean flavour transforms almost every recipe it touches from “this is great” to “tell me your secret.” Well, the secret's out. Enjoy!
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Keep It FODMAP Friendly
Cane sugar syrup is low FODMAP by nature since it's made from table sugar (sucrose) and water. Both of which are low FODMAP. Our syrup is a little sweeter than table sugar, though, because we're changing it into invert sugar. More on that in a second.
Fun fact, sucrose is made up of equal parts glucose and fructose (1 glucose + 1 fructose bonded together = 1 sucrose). When sucrose is exposed to specific amounts of heat and acid, the bond between the glucose and fructose molecules break down. This means the glucose and fructose molecules are now freestyling in the water. When glucose and fructose are suspended this way, they're considered an “invert” sugar.
Invert sugars are handy because they're sweeter as a syrup than they are as a crystal. This is why they're often used in confections like candy and in baking. It also means you can swap them in for other syrups like honey, agave, or corn syrup. Yay!
So, if fructose on its own is high FODMAP, and we've unleashed all of this fructose into our invert sugar, is cane sugar syrup really low FODMAP? Yes! Because science! And also, because FODMAP friendly has officially tested it and confirmed. You can read my full article on sugar and the low FODMAP diet here.
How does that work, exactly? When you eat glucose and fructose in equal amounts, each fructose molecule can hitch a ride through a glucose transporter in the intestinal membrane. This means, even if you have trouble absorbing fructose, the fructose molecules won't be left wandering around your digestive system.
Looking for a fun place to try out your new cane sugar syrup? These are some of my favourite experiments so far:
Want to try this low FODMAP cane sugar syrup? Don't forget to PIN THIS RECIPE for later!
Looking for a low FODMAP sweetener to replace honey, agave, or corn syrup in your favourite recipe? Try this low FODMAP cane sugar syrup!
- 2 cups water
- 5.33 cups (2 lbs and 10 oz) granulated sugar
- 1 tsp cream of tartar
- pinch salt
Add all of the ingredients to a 4-quart saucepan and stir until the sugar is evenly moist. Attach a candy thermometer to the side of your pan and turn your burner to high heat (don't touch the sugar after this point).
As the sugar comes to a boil, put the lid on the pot for 2-3 minutes. This will help dissolve any sugar crystals on the sides of the pan. These can cause the sugar to re-crystalize later.
Let the sugar boil until it reaches 240 degrees (soft ball temperature). You don't want to go over 240 degrees, so keep your eyes peeled. In fact, it's better to be a little under temperature than over!
Once the syrup reaches 240 degrees, turn off the heat immediately and gently move the pot to a cool place. Let it rest here for at least one hour so it can cool down and do its magic. Once it's cooled, transfer it to air-tight storage containers for future use.
- Whenever the container is jostled around or opened, some of the sugar will re-crystalize. I normally store my cane sugar syrup in 1/2 cup mason jars because that's the amount I use most often.
- Cane sugar syrup can be stored for 2-3 months with no issues (I've stored it longer without any changes).
This low FODMAP cane sugar syrup is the perfect replacement for honey, agave, or corn syrup in your favourite recipes! Did you like this post? Don't forget to share it! Together we'll get the Low FODMAP Diet down to a science!
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© 2018 Amy Agur – The FODMAP Formula
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