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The rich, creamy beverage known as egg nog is a holiday tradition in many homes. Egg nog is usually made with sugar, heavy cream, whole milk, egg yolks, spices and sometimes bourbon, brandy or rum. This delectable combination ends up being high in calories, fat, and sugar. If you are watching your weight or trying to decrease extra holiday calories, you don’t have to give up egg nog altogether. Simple substitutions lower the sugar content while still providing all the delicious flavor.
Substitute unsweetened soy milk, almond milk, coconut milk, or rice milk for the amount of whole milk called for in the eggnog recipe. By using an unsweetened milk, you will be saving yourself 11 to 12 grams of sugar per cup.
Use a sugar substitute instead of white sugar or reduce the amount of sugar by half. Sugar substitutes such as stevia extract, sucralose, and aspartame, will all add the sweetness without adding the calories of sugar. Keep in mind that not all sugar substitutes measure the same as white sugar. For example, 1 teaspoon of stevia is about equal to 1 cup of white sugar. If you don’t want to add a sugar substitute, consider using only half the amount of sugar that the eggnog recipe calls for and adding more flavor with spices and extracts. If the recipe calls for 1 cup sugar, use only a 1/2 cup sugar, but add pure vanilla extract, extra nutmeg, cinnamon, and cloves.
Skip the alcohol or use less alcohol. Although most alcoholic beverages such as brandy, rum, and bourbon have no fat or protein, they still add calories but no nutrition. Alcohol is fermented from carbohydrates and in the process, yeast breaks down the sugar, turning the carbohydrates into alcohol. Once consumed, alcohol is metabolized quickly and can have a negative impact on blood sugar. Drinking alcohol can also cause you to eat more calories and crave sugary foods.
Tips and Warnings
- To further decrease sugar, skip the sweetened whipped cream that egg nog is often topped with.
Article reviewed by Molly Solanki Last updated on: Nov 5, 2012