Flip Cookbook

Girl geek foodies making healthy cooking fun and easy.


Sugar Free Sunday & Honey In Our Blood

Welcome to one of the sweetest weekly virtual potluck get-together ever! We host Sugar Free Sunday every week to exchange incredible sugar free recipes to inspire everyone to start the week right!

I’ve recently met a few people who have challenged my honey consumption. The argument that is given is that honey, much like refined sugar, spikes your blood sugar levels. This in turn, as we’ve discussed, causes a spike in insulin production by our liver, which in turn could lead to serious health issues like diabetes.

Being scientific and always looking to improve myself, I decided to do some research. Here is what I found:

According to American Diabetes Association:

Raw, unprocessed honey is packed with antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates and phytonutrients. However, processed honey is stripped of these nutrients and no better than white table sugar, so be sure to read labels when shopping for honey. Some types of honey, such as red clover honey or orange blossom honey, have a lower glycemic index. That is, they dissolve more slowly into the bloodstream and have less effect on blood sugar levels.

According to the Mayo Clinc:

Generally, there’s no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level

The glycemic index (GI) of honey is roughly 55 while that of table sugar is about 68. Generally a GI of 55 or lower is considered to be low and 70 and above is considered high. In that regard it seems honey is better. However Potatoe chips have a GI of 54 — so I’m not entirely sure if 55 should be considered low at all. Source: Nutrition Data. There are other studies that quote the GI of honey as high as 74!

However according to this Australian Government study, raw honey’s GI can be as low as 31 — which is really low.

So I suppose if you’re turning away from table sugar because of the spikes it causes in your insulin levels, then honey may not be a safe bet. It’s important to consider the variety and also to stick with raw honey instead of processed honey.

How do you participate in the virtual potluck?

  • Link your recipe post (NOT your homepage) if it does not use refined sugar. Your blog does not have to be entirely sugar free, just the dish you’re sharing!
  • Please link back to this get-together somewhere in your post’s text. It’s a great way to invite your readers to the fun!
  • Sign up for free to our new venture Velvet Aroma. It’s a visual way to read the blogs you love and really bring their recipes into your kitchen.
  • See all the details on our Sugar Free Sunday page.

We’re so excited to see what you’re cooking….. Sugar Free!

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Sugar Free Sunday & Honey Labeling Part 3

We’ve talked about USDA certification and what it really means if a honey bottle is marked “organic”. Today I’d like to talk about the grading that is often placed on honey bottles.

The USDA defines 4 categories of grades deemed out of a total score of 100. (50 points for flavor and aroma; 40 for absence of defects; 10 for clarity if the honey is not strained):

  • Grade A: Has a score of at least 90. Absence of defect: Has no sedimentations that affect appearance or edibility. Flavor and aroma: Is free from caramelization, smoke, fermentation, chemicals etc. Clarity: It can have some air bubbles or pollen or particles but nothing that affects the appearance.
  • Grade B: Has a score of at least 80. Absence of defect: The sedimentation in the honey does not materially affect appearance or edibility. Flavor and aroma: Mostly free from caramelization. Free from smoke, fermentation, chemicals etc. Clarity: Fine particles do not materially affect the appearance.
  • Grade C: Has a score of at least 70. Absence of defect: The sedimentations in the honey does not seriously affect appearance or edibility. Flavor and aroma: Reasonably free from caramelization. Read More


Kaju (Cashew) Ladoos

Yesterday was Diwali, the Indian festival of lights. A very Happy Diwali to all the Flip Cookbook readers. I hope the new year is full of love, health, happiness and peace for you and your loved ones! Diwali celebrations are actually spread over five days, with each having its own importance. Yesterday was Lakshmi Puja which is the most important day of Diwali. The day is marked by worshiping Lakshmi, the Goddess of wealth, and Ganesh, the God of auspicious beginnings. People light diya’s (lamps) to welcome prosperity and well-being into their homes. The feet in the picture below mark the feet of Lakshmi entering the home.

Now, Indians are going to look at this recipe and go, huh? cause most of us have never come across Kaju (Cashew) Ladoos. Kaju’s are usually a topping on other Indian desserts or are used in savory Indian curry’s to add some creaminess. One of the most popular Kaju desserts in India is “Kaju Katli” which would literally translate to Cashew pieces (if someone has a better translation, please let me know :)). This recipe started out as an attempt to make a sugar free Kaju Katli, but since it did not set like it Read More