Pick Your Poison

It’s become apparent to me based on the talks I’ve given and clients that I’ve coached that people are fascinated with the topic of sugar.  Even if the talk isn’t focused on sugar, it’s the subject on which we invariably spend the most time.  They want to know which sweeteners are the safest and healthiest to use. Why?  Because in general, we’re addicted to sugar and the thought of life without it doesn’t seem possible. 

Not that this seems unreasonable.  Consider the fact that we have sweet receptors on our tongues in the first place.  They must be there to serve a purpose.  Yet, since the 1800’s, our consumption of sweet foods and beverages has skyrocketed from 10-20 pounds of sugar per year per person to approximately 152 pounds.   With the epidemics of obesity and diabetes we’re experiencing now, and with the understanding of what sugar can do to the body, it’s clear that we’re eating too much for our own good. 

Of course, we often turn to sugar because it is an antidote when we are stressed out or wired.  It is an expansive drug that temporarily relieves the contraction we experience as a result of our fast-paced, overly scheduled lives.  But the more we rely on it, the more we rely on it.

My answer to those who ask which sugars are the best to eat is usually, “pick your poison”, because if you regularly consume any type of sugar, it will have a negative impact on the body.  However, since the interest is still there, here’s the list with regard to healthier options I usually give to my audiences.   My bottom line, however, is to reduce overall consumption.  The less of it you eat, the less you’ll crave it.

Coconut sugar - As a granulated sugar, it’s popularity is on the rise as a low glycemic sweetener (it’s GI score is 35 and it is evidently low in fructose) that is produced from the nectar of the cut flower buds of coconuts trees.  It is a good source of minerals and B vitamins and has a more complex flavor than brown sugar. It can be used one to one in cooking and baking.

Sucanat - This sweetener is a minimally processed version of cane sugar in the form of grains rather than the crystals of processed white cane sugar.   It has a strong, brown sugar taste.  It is also rich in minerals and can be used in place of white or brown sugar in cooking and baking.

Honey - Raw honey is a natural source of anti-oxidants and has antibacterial, anti-viral and anti-fungal properties.  It is similar to sugar in that it contains both glucose and fructose and actually has 22 calories per teaspoon versus 16 for sugar.  To reap its benefits, it should only be eaten raw; therefore, it’s not ideal for cooking or baking. 

Real Maple Syrup - This sweetener is produced by boiling down the sap of Maple trees from a slightly cloudy, almost clear liquid to an amber syrup.  If you’d like to see a demo, please watch here.   Maple syrup is a good source of manganese and zinc and researchers at The University of Rhode Island have identified 34 beneficial compounds, many of which possess anti-oxidant and anti-inflammatory properties.  

Blackstrap Molasses - The product of the third boiling down of sugar syrup to produce sugar, black strap molasses is high in minerals including manganese, copper, iron and calcium.  It has a strong, distinctive flavor and is often used in baked beans and baked goods.

Brown Rice Syrup - Sprouted barley enzymes are used to break down brown rice’s carbohydrates to produce a sweet, syrupy product that is a good source of B vitamins and minerals like potassium, magnesium, and iron.  It’s low in glucose with the remaining carbohydrates coming from maltose and soluble, slow-release complex carbohydrates.  It can be used for cooking and baking. 

Stevia - A non-calorie, non-glycemic sweetener, Stevia is actually an herb whose leaves are 300 times more sweet than sugar.  Now widely available in the U.S., it can be purchased as a white powder or liquid drops.   The purest form is found as a green powder produced from the dried, ground, green leaves.  Look for this form in natural food stores or herbal shops.

Lakanto - Produced from non-GMO erythritol and the extract of a fruit called luo han guo, this is a zero calorie sweetener that has been used in Japan for over a decade.  Unlike other non-caloric, artificial sweeteners, it has so far been shown to be safe.  It is produced in granules, has a mild taste, and can be used one to one in replace of sugar.  It can be purchased online.

Image courtesy of Maggie Smith

Linda DiBella is a nutrition and lifestyle mentor who helps clients gradually change their diet and lifestyle habits so they can lose weight, eliminate their dependency on stimulants, have more energy, and improve their moods. She works with clients in person, over the phone, or Skype. For more information, visit her website at http://www.getreal4health.com or email her at getreal4health@gmail.com.

Gaining Control

You might think you’re eating healthy when you grab that container of yogurt and you wouldn’t necessarily think of yogurt as processed food, but from the list of ingredients, you’d be surprised. A typical 6 oz. “fruit on the bottom” cup of yogurt can contain 150 calories, and 25g of sugar, much of which comes from fructose syrup, sugar, and high fructose corn syrup. That’s actually more sugar than is found in 6 oz. of soda and most of you wouldn’t even consider drinking soda for breakfast.

To cut back on the sugar and to make it a healthier choice, buy plain, unsweetened yogurt and customize it with nuts, seeds, chopped or dried fruit and spices like cinnamon. Then add a bit of natural sweetener like honey or maple syrup. One teaspoon will go a long way here versus the 4 teaspoons or more of the sugars you may not want to be eating in the example above.

And if you’re really adventurous, you can make your own yogurt. I like to do this using my friend Claire's method with the organic milk from a nearby farm. Slowly heat a quart of milk in a pan until it almost reaches boiling. Remove it from the stove and allow it to cool to the point where your (clean) finger can stay in it comfortably for several seconds.

Mix one cup of the milk with a cup of plain yogurt then pour the mixture into the pot of milk and stir. Transfer the culture into a clean glass container (I put it back into the milk bottle), cover lightly and let it sit undisturbed in a warm, dark place for at least 8 hours. The longer it incubates, the thicker it will get. When it reaches the consistency you want, refrigerate it. Use it in your cereal or granola, in a smoothie, or as a snack.

Upgrade Your Daily Beverages

Are you a soda or a juice fanatic? Do you have at least one sugary soft drink per day? If so, consider this. Just one 12 oz bottle of cola contains 39 grams of sugar (actually high fructose corn syrup). That’s over 9 teaspoons of sugar – over ½ a pound of sugar per week, 31 pounds per year.

According to the USDA, a typical American is consuming ~131 pounds of sugar per year, with the majority of that coming from soft drinks and sweetened, processed foods.

Would you put 9 teaspoons of sugar in your coffee? I’m guessing no. Yet, this is what we’re consuming when we rely on sweetened drinks for hydration, which, by the way, do a terrible job of hydrating the body. All that sugar puts us on a roller coaster ride with our energy and blood sugar levels and becomes a vicious cycle that’s difficult to break free from.

So what are some alternatives to your daily carbonated, sugary beverage?

Water, of course. Not so interesting or fun, but the best form of hydration you can choose. We should be getting half of our body weight in ounces per day of water. How can we make water more interesting? By adding a shot of something tasty, like pomegranate or cranberry juice, a squeeze of lemon or cucumber slices. They all add a refreshing flavor to water without adding much if any sugar or added calories.

Herbal teas. Hot or cold, herbal teas like rooibos, jasmine, chamomile, mint, honeybush all have lots of flavor with little or no calories. Add a touch of honey for a bit of sweetness.

If it‘s the carbonation you’re after, try flavored, sparkling water or add your own flavor as above with a shot of juice. Another alternative is Kombucha, a fermented tea with a refreshing tanginess that comes in many flavors. There are many brands out there to try. It can also be cultured at home using a starter culture.

What’s your favorite healthy, hydrating beverage? Share it here!