The Way I See It…
So what’s the big deal about sugar? Whether you are overweight or not, it is crucial to maintain even blood sugar levels. This reduces inflammation, which contributes to many diseases. Eating too much sugar can bring about imbalances that lead to serious health issues, such as diabetes, heart disease[1], liver disease, osteoporosis, cancer[2], dental cavities, inflammatory diseases, and brain dysfunction [3].
Sugar is made from sugar cane or sugar beets that is crushed to extract its juice. The juice is then evaporated until sugar crystals remain. No matter the form, it’s going to raise your blood sugar levels, so I would avoid it.
With the dangers of sugar consumption becoming more widely known, people are turning to natural sweeteners. Some of these sweeteners have benefits, while others can still affect blood sugar levels. Figuring out which natural sweeteners to use can be confusing, but we’ll help you choose wisely.
This increased awareness about the dangers of sugar consumption has brought about the introduction of sugar substitutes or natural sweeteners. Some of these substitutes are harmful to our health and can have adverse side effects, while some are beneficial. Some natural sweeteners are still high in naturally occurring sugars that can raise your blood sugar levels.
Healthy living doesn’t mean you have to give up sweets entirely. It just means you have to find healthy replacements for refined sugars and artificial sweeteners. Figuring out which sweeteners are good is confusing. Here is a list of the most commonly available natural sweeteners, what they are and my recommendations about using them.
Artificial Sweeteners: Avoid Them
Aspartame and Sucralose are popular artificial sweeteners, but both can lead to long-term health issues, such as nerve damage and gut flora disruption. I recommend avoiding them, especially for children and pregnant women.
Aspartame, also sold as, Nutrasweet and Equal, is used a sweetener in sodas, cookies, chewing gum and just about any diet product. It has provoked considerable controversy, with many people complaining about side effects, including dizziness, blurred vision and headaches. Long term effects are more concerning, as it has a negative effect on the nervous system and brain. If you think it’s a good choice when you are trying to lose weight, think again, it upsets the bacteria in the gut and impairs glucose metabolism. The recommendation issued by the Center for Science in the Public Interest (US) for this substance is to avoid this product. I would avoid this product, too.
Sucralose, also known as Splenda, is a modification of the sugar molecule that contains zero calories. Beyond the fact that it is artificial, and therefore our bodies do not naturally “know” how to use it, it can bring on negative gastro intestinal problems short term – bloating, gas, cramping, and long term – upsetting the healthy flora/bacteria in the gut. It is the number one artificial sweetener in the US, yet the recommendation issued by the Center for Science in the Public Interest (US) for this substance is to avoid it. I would avoid this product, too.
While I truly believe that everyone should avoid artificial sweeteners, it’s particularly important for children and women who are pregnant or breastfeeding to refrain from these sweeteners. The risk is simply too great.
Choosing the Best Natural Sweeteners
Natural sweeteners offer healthier alternatives, but they’re not all equal. Here are my recommendations:
Agave Syrup
Agave syrup is high in fructose, even more so than High Fructose Corn Syrup. I recommend avoiding this natural sweetener.
Allulose
Allulose is a newer natural sweetener with minimal calories and a low glycemic index, making it a great option for those managing blood sugar levels. It also doesn’t affect insulin or blood sugar, making it an excellent substitute for diabetics. However, overuse can lead to digestive discomfort.
Barley Malt Syrup
Barley malt syrup is made by roasting sprouted barley and cooking it down to a syrup. Be careful because some brands may contain corn syrup or refined sugar. If it’s pure, then it could be a good natural sweetener alternative as it is a reasonably good source of minerals and vitamins, but has almost no sucrose or fructose. Although I have never used it in my baking, it sounds like a good natural sweetener.
Blackstrap Molasses
Blackstrap Molasses is a highly nutritious natural sweetener. It is obtained from raw cane sugar, and is boiled intensely, which concentrate its nutrients and deepens its rich flavour and colour. I would use molasses in some baking.
Brown Rice Syrup
Brown rice syrup is made with brown rice and a culture that’s cooked to a syrup. There seems to be contradictory information on this syrup out there about its effect on blood sugar, as well, there is some concern that it contains trace amounts of arsenic. I would avoid this natural sweetener.
Chicory Root
Chicory root is naturally derived from the root of a perennial plant. It has an impressive dose of vitamins and minerals. It’s extremely high in soluble fibre. Studies show that it may prevent constipation, maintain a healthy balance of bacteria in the colon, and lower blood cholesterol levels. It has a sweet taste, yet has a very low glycemic index. I would consider it to be an excellent natural sweetener.
Coconut Sugar
Coconut sugar has a low glycemic load and is rich in minerals. Sap is extracted from the blooms of the coconut palm. It is then evaporated to produce sugar. It is a delicious natural sweetener. Use it in your favourite recipes just like sugar, but, use it sparingly!
Dates
Dates are another plant-based all natural sweetener packed with minerals and vitamins. They help metabolize proteins, fats and carbohydrates. Evidence shows that dates may help reduce LDL cholesterol and may reduce the risk of stroke. [5] Dates can be pulverized into date sugar or made into a paste. I think dates are a great sweetener.
Erythritol
Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. (Note: Sugar alcohols got their name because their biochemical structure resembles a hybrid of a sugar and an alcohol.) Erythritol has 95 percent less calories than sugar. Erythritol makes an ideal sweetener for people with diabetes because it has no adverse effects on blood glucose levels. Erythritol may not spike blood sugar and insulin levels because it is not digested easily.
However, this also leads to potential side effects such as gas, bloating, and diarrhea. If you decide to try erythritol, look for 100 percent erythritol or a erythritol/stevia blend, or a erythritol/monkfruit blend. Just be careful, not recommended for nursing or pregnant moms, and can be toxic to dogs. It appears to be a highly processed natural sweetener, so although some healthy gurus validate it as safe, I would use it cautiously.
Fruit juice concentrates
Fruit juice concentrates are fruit juices cooked down and sold as either a syrup or frozen juice concentrate. Although juice concentrates come from fruit, they still are a sugar and can have a negative effect on blood sugar levels. Use sparingly.
Maple Syrup
Maple syrup, a Canadian favourite, is made by evaporating the sap of maple trees. It is heat stable and can be used just like sugar. It makes things a little more moist, but you can adjust the dry ingredients accordingly. Presently, this is my go to natural sweetener when I am baking, but it needs to be used in moderation.
Monk fruit extract
Monk fruit (lo han guo) is from an Asian fruit used in China for food and medicine. This zero-calorie sweetener contains compounds from the fruit that produce a sweet taste but no calories. Look for pure monk fruit sweetener that has the least amount of processing with no added ingredients. It can be expensive, but I consider this to be a good natural sweetener, I would use it.
Muscovado, Sucanat, Turbinado and Demerara sugars
These sugars are unrefined cane sugars. They are similar in many ways. Although some good is retained (minerals), they will all increase blood sugar levels. They differ slightly due to how they are manufactured, which affects their taste and texture. I would avoid or use with extreme moderation.
Palm Sugar
Palm sugar is made from the sap collected from the palm tree when it is tapped. It’s the tropical version of maple sugar. I would use sparingly.
Raw Honey
Raw honey oozes with enzymes, antioxidants, minerals and vitamins. As well, promotes growth of healthy bacteria in the digestive tract. One tablespoon of honey has 64 calories and has less impact on the glycemic load than a banana, but because it contains fructose, it has a negative effect on the liver when overused. I would use honey in moderation.
Stevia
Stevia is a plant based natural sweetener that has been used for hundreds of years in South America. It supports healthy blood sugar levels. It comes in a variety of forms from liquid drops to granules and powders. While the stevia leaf (fresh or dried) is all natural and has health benefits. Unfortunately, many forms of stevia readily available in our grocery stores are highly processed into powders that have been bleached and chemically altered. I would suggest using pure stevia extract drops, organic and minimally processed. Can be used for baking. Follow package directions carefully to know how to use or substitute stevia for sugar in your favourite recipes.
Swerve
Swerve is a combination of erythritol and oligosaccharides, which the company says are “non-digestible carbohydrates extracted from fruit and vegetable sources” that have been researched to prevent formation of chronic illness. Swerve is made from completely non-GMO ingredients, and appears to be made from the most natural forms of each ingredient it contains. And with this in mind, Swerve may serve as a safe and useful sugar replacement, as long as it is used moderately.
Xylitol
Xytitol, another sugar alcohol comes from corncobs or hardwood. When buying Xylitol, look for hardwood derived, if possible, or organic from corn, otherwise, it may be genetically modified. It tastes similar to cane sugar, has the same “mouth feel” as sugar, is low in calories, and reportedly does not cause cavities. *XYLITOL IS EXTREMELY TOXIC TO DOGS. Xylitol is highly processed, so I would only use it with caution.
Yacon syrup
Yacon syrup comes from a South American tuber that looks like potato, but has a sweet taste. Yacon syrup is fresh-pressed from the yacon root, a distant relative of the sunflower. Its nonglycemic, natural, high in antioxidants and yacon is known to be a prebiotic, making it good for digestion. It is expensive, but since eating sweets, even relatively healthy ones, should be limited, it is a natural sweetener that I would use.
Looking for a recipe that uses natural sweeteners, try these:
In Summary…
When it comes to sweeteners, aim to use as little as possible – or none at all. When you sweeten food, even with some of these more natural options, your body will continue to crave sweets and you just may eat more later in the day. But I struggle with going without sweets, so if you need to sweeten up your food from time to time, aim for a natural option, rather than an artificial sweetener. And remember to use the smallest amount possible.
Natural sweeteners such as stevia, monk fruit, dates, chicory root, and allulose are excellent choices to maintain balanced blood sugar levels and avoid the health issues associated with refined sugar.
If you’re looking for healthier alternatives, natural sweeteners are a good option. Just remember to use them in moderation, as even the best sweeteners can have negative effects if overused.
Avoid artificial sweeteners.
Stay away from white sugar.
References…
[1] http://jaha.ahajournals.org/content/2/3/e004796
[2] http://www.alphagalileo.org/ViewItem.aspx?ItemId=128132&CultureCode=en
http://www.sugar-and-sweetener-guide.com/consumption-of-sugar.html
