Which to eat?
Who doesn’t love sweets? Chocolate, candy, cakes and pies, all delicious foods that dance on our tongues and make us utter noises of delight. Simple and refined carbohydrates (such as high sugar foods) release serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.
Refined sweeteners have been stripped of vitamins, minerals and fiber, and can cause spikes in blood sugar, which often leads to cravings, mood swings and energy fluctuations. Refined sweeteners have also been highly linked to our current obesity epidemic as they are high in "empty" (non-nutritive) calories, and consumption often leads to a craving for more of the same.
Artificial sweeteners have been linked to negative symptoms including headaches, vomiting, nausea, abdominal pain, diarrhea, changes in vision, seizures, memory loss, and fatigue just to name a few. In fact, artificial sweeteners are the cause of more than 75% of complaints to the FDA about food additives.
Does the body need sweeteners? The short answer is no. But, how many of us could really live without eating sweet foods on occasion? Perhaps the solution is choosing more natural and minimally processed sweeteners. These sweeteners can reduce cravings for sugary foods, and decrease the negative affects the sugars mentioned above have on the body.
Below is a list of a few natural sweeteners you can substitute in drinks, on foods and in baking. Most if not all of these sweeteners can be found in most supermarkets or natural food stores, and since they are all approximately 1.5 times sweeter than refined sugar, you can use less.
1. Agave Nectar
Agave nectar is a natural liquid sweetener made from the juice of the agave cactus. It is 1.4 times sweeter than refined sugar, is much less disturbing to the body’s blood sugar levels than white sugar, and does not create a sugar rush due to it’s low Glycemic Index (17-30GI). It has a delightfully light and mild flavor and dissolves quickly in both hot and cold items. When baking with Agave, use 2/3 to 3/4 cup compared to 1 cup sugar and reduce heat on oven by 25 degrees.
2. Brown Rice Syrup
This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious. In recipes, replace each cup of white sugar with ¼ cup brown rice syrup, and reduce the amount of other liquids.
3. Coconut Sugar
Coconut sugar is a granulated sweetener made from the dried sap of the coconut palm blossom. Like Agave, coconut sugar is low on the glycemic index and will not create a sugar rush, however unlike agave it can be used 1 cup to 1 cup in baking.
3. Date Sugar
Date sugar consists of finely ground, dehydrated dates, utilizing this fruit’s vitamin, mineral and fiber content. If you like the taste of dates, this will definitely appeal to you. Date sugar can be used as a direct replacement for sugar and comes in a granulated form.
4. Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks and is great for baking. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
5. Raw Honey
Honey is one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
6. Stevia Extract
Stevia comes from the Stevia Rebaudiana plant and has been used traditionally for hundreds of years. It can be used in cooking, baking and beverages, does not affect blood sugar levels and has zero calories. Try to choose the green or brown powders or liquids as the white and clear varieties are highly refined.
7. Sucanat
Sucanat is short for Sugar Cane Natural, and consists of evaporated organic cane juice made through a mechanical rather than a chemical process. This mechanical process is less refined and retains many of the sugarcane’s original vitamins and minerals. Sucanat can be used in place of white sugar, however it tends to have a grainy texture that will change the consistency of some baked goods.
