Refined sugar in any foods causes it’s glycemic index to shoot right up. Skip the white stuff, and you’re on your way to a lower GI food or drink. Classically, our favorite summertime drink can contain tons of sugar, I have a just-as-sweet alternative without so much as a sprinkle of refined sugar.

Here’s what you do to serve four people with refreshing delicious sugar free lemonade:

Ingredients:

• 5 Lemons
• 1/2 cup of unsweetened apple sauce
• 1/4 cup of maple syrup
• 1 quart sparkling water
• 1 handful of mint sprigs

How it’s made:

Juice 4 of the lemons; slice the other lemon and set aside. Blend juice with applesauce and maple syrup. Stir in sparkling water. Pour mixture into large pitcher over ice. Garnish with lemon slices and mint sprigs and serve.

The details:

80 calories per serving, 0 g fat, 22 g carbs, 0.6 g fiber, 0.3 g protein