Substituting for (refined) Sugar
"The children were nestled all snug in their beds, while visions of sugarplums danced in their heads.”
….that's how the old story goes, right? To be honest, who ISN'T dreaming of sweet treats during the holiday season?
Did you know that the average American consumes between 100 to 160 pounds of refined sugar annually? (1) Sugar is the culprit for increased caloric intake and can be highly addictive. When refined sugar levels remain high, the body is designed to counteract this by increasing insulin. In people with insulin resistance, the body is unable to properly respond to insulin levels and over time this may lead to type 2 diabetes and pre-diabetes. While insulin resistance alone does not cause type 2 diabetes, it can set the stage for the disease as there is a high demand on the insulin-producing cells (2). Studies also show that the more sugar we eat, the more we are telling our bodies to convert the sugar into fat.
Here’s the 411 on processed sugar and a few natural alternatives:
Table sugar:
aka sucrose is a refined, processed sugar combining glucose (sugar in carbs & starches) with fructose (sugar found naturally in fruit & honey) (1). It can be found in forms such as white granulated sugar or powdered sugar. Table sugar is devoid of nutrients, has added chemicals and raises blood sugar levels faster than an all-natural sugar.
While there are a variety of sweeteners found in nature, such as honey and maple syrup, let's dive into three unique substitutes for processed sugar: coconut sugar, dates, and stevia.
Coconut Sugar:
Derived from the sap of coconut blooms, this sugar has a low glycemic index meaning that “sugar rush” won’t occur as rapidly as with other sugars. The sap is extracted, heated and evaporated to form granules. Rich in minerals; iron, zinc, calcium, potassium, antioxidants, and phosphorous, coconut sugar is a great alternative for processed sugar when baking. Because it’s a 1-1 substitute it’s easy to make the swap, although it does deliver a darker hue in the baked good because of the tan color that the sugar provides. But it’s a small tradeoff for the health benefits that it offers!
Dates:
These fruit are from the date palm, are high in potassium, copper, iron, manganese, magnesium, vitamin B6 and are easily digested. They are useful in homemade sauces, dressings, and no-bake desserts. Soaking the dates to soften the skin, prior to use, results in easier blending. Note: Medjool dates contain more sweetness than Deglet noor dates. If using in baking, simply combine the soaked dates with water in a blender to make a paste. Dates give great texture to recipes, helping to thicken and sweeten at the same time.
Stevia:
Derived from a leafy plant, related to the sunflower, stevia can be found in multiple forms. Stevia is 200 times as sweet as sugar and because it is heat stable, it’s often used in drinks- cold or hot! You may find flavored stevia, which offers a little boost to black coffee, when in the mood for a brew that is sweetened with flavor (3). Because the sweet flavor differs somewhat from other sweeteners, it can be an acquired taste for some. Note: Buying stevia high in steviosides may eliminate the lingering aftertaste. Stevia also has the added bonus of being an anti-fungal for the body.
Whether it's baking, adding to your coffee or using in a hot chocolate recipe, the options for healthy alternatives to processed sugar are endless!
References:
Perlmutter, D. (2015). Grain brain: the surprising truth about wheat, carbs, and sugar--your brain’s silent killers. Place of publication not identified: Little Brown
Prediabetes & Insulin Resistance. (2009, August 01). Retrieved November 30, 2017, from https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
Boldt, E. (2017, September 09). Top 10 Natural Sweeteners & Sugar Alternatives. Retrieved November 30, 2017, from https://draxe.com/natural-sweeteners/
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