The Skinny on The Sweet....

Born with a bulging sweet tooth, I am constantly fighting working-on my love of sugar. Unfortunately, I happen to know all of the negative health effects of a diet high in refined carbohydrates and white *cringe* sugar. So, when I am in need of a treat I look to these healthier alternatives:

AGAVE: my favorite. A nectar from the Agave plant, often found in Mexico. Same plant that produces Tequila! Ole! I am obsessed with this sweet substitute. Lower on the glycemic-index because the sweetness comes from a complex form of fructose called inulin. Doesn’t cause the sugar rush and blood sugar drops associated with granular sugar. I use it for everything. This winter I made a strawberry/raspberry,/rhubarb freezer jam with only a teeny bit of agave added. It was simple to make, delicious on toast and/or plain yogurt.

STEVIA: A sweet leaf. This alternative is up to 300 times sweeter than sugar and, because it is not digested, has a negligible effect on blood sugar and may even enhance glucose tolerance. Recent research suggests that this sweetener may potentially have therapeutic effects for those suffering with obesity and hypertension. Sometimes has a bitter after-taste.

EVAPORATED CANE SUGAR/JUICE: Resembles raw sugar in appearance and taste, though it is slightly less sweet and may be darker, depending on the form. It is considered to be less refined than raw sugar, though it acts similarly in the body. (Other forms of evaporated cane sugar: Sucanat, Raspadura, Muscovado, Demerara).

BROWN RICE SYRUP: Produced commercially by cooking brown rice with enzymes and reducing the resulting liquid. Has a different chemical composition than refined sugar and the more complex carbohydrate content (maltotriose) reduces its glycemic index.

OTHER WELL-KNOWN OPTIONS: Honey, Maple Syrup, pureed bananas, prunes, or dates. Easy to add to baking. Higher in vitamins, minerals and fibre.

NOT SO SWEET......
High Fructose Corn Syrup (HFCS):
Developed at a time when adding sucrose to foods in large quantities was too expensive, food manufacturers found a way to develop a new kind of glucose with more fructose than sucrose in it (Glucose is naturally 50/50 sucrose:fructose). It became inexpensive to sweeten foods and HFCS became the predominant sweetener in soft drinks and baked goods. The altered glucose:fructose ratio has been linked to insulin resistance, high blood pressure and low glucose tolerance.

Artificial Sweeteners:
My opinion on artificial sweeteners…..don’t do it! Though not all artificial sweeteners pose the same health risks, and the research to date is not extremely strong, artificial sweeteners have been linked to bladder tumours, over-eating, insomnia and anxiety.

THE INCONVENIENT TRUTH......
Even a sugar addict like me can't deny the fact that sweet is still sweet, regardless of the form. Excessive amounts of any/all of these alternatives will have detrimental health effects. According to Chinese Medicine, "sweet" (regardless of the source or effects on blood sugar) damages the kidneys, spleen and pancreas, weakens the bones and causes head-hair loss.

*Sigh*

Coming Soon: D is for Defense - Vitamin D deficiency & supplementation