9 Ways to Indulge Your Sweet-Tooth High-Quality Style!
9 Ways to Indulge Your Sweet-Tooth High-Quality Style!
Marta Cordell here to tell you that even though we know sugar’s not good for ya, it doesn’t mean you can’t have a little sweetness in your life (and your diet)!
But first, why am I talking about high-quality sweeteners?
Refined table sugar, high fructose corn syrup, and many other forms that are used as food additives are simply adding empty calories,
but no nutrients, making them all downside, with no redeeming qualities.
Plus, we’ve all heard that too much highly processed, refined sugar can have devastating effects on your metabolism and contribute to all sorts of diseases.
This is no joke… Here’s why:
It contributes to tooth decay by literally feeding harmful bacteria in your mouth!
If you eat high quantities of refined, processed sugar, the fructose component of sugar can get lodged in your liver and cause non-alcoholic fatty liver disease. This is especially true if you get little exercise!
When you consume too much sugar, it can cause resistance to the hormone insulin, which can lead to diseases like metabolic syndrome, obesity, cardiovascular disease and type II diabetes.
Excess sugar can have a devastating effect on your immune system, which opens the door to all kinds of infections.
Sugar causes acidity in the body, which is a breeding ground for microbes (think fungus, yeast, viruses), and is also the environment for breeding cancer.
Overconsumption of sugar is a major contributor to heart disease, which is the number one killer in the world.
But I have great news for you – there are healthier, alternative sweeteners out there that won’t damage your health like the refined stuff, and taste just as sweet, if not more!
So what are some of these high-quality sweetener alternatives to processed sugar?
Here are some suggestions for healthier substitutes that either reduce the amount you need in order to get that sweet flavor,
or have some nutritive value, making them a better option than refined sugars:
1. Stevia—a plant used by the Guarani people of South America for more than1500 years:
Tastes about 300 times sweeter than table sugar
No calories, no impact on blood sugar and may reduce blood pressure
The only sweetener that promotes alkalinity in the body!
► Be Aware: Many of the commercial brands of stevia contain starches and fillers, so look for 100% whole leaf stevia.
2. Xylitol—a sugar alcohol that is neither sugar nor alcohol but is actually an organic compound:
About the same sweetness as table sugar
Comes from a non-GMO plant source
Low in calorie and minimal effect on blood sugars
► Be Aware: Some individuals can be sensitive to sugar alcohols, which can cause digestive upset, so start with a small amount to see how you react!
3. Erythritol—also a sugar alcohol like Xylitol
About 70% as sweet as table sugar and tastes just like it
Nearly non caloric, doesn’t spike blood sugar and is easily digested
► Be Aware: Some individuals can be sensitive to sugar alcohols, which can cause digestive upset, so start with a small amount to see how you react!
4. Coconut palm sugar—from the sap of cut flower buds of the coconut palm: • Same sweetness as table sugar
Look for labels that say coconut sugar, coconut crystals or coconut palm sugar
Has a lower glycemic index and contains some nutrients and fiber
► Be Aware: This is still a sugar, so be careful how much you use!
5. Agave—produced from the leaves of this Mexican succulent plant
It is about one and a half times sweeter than table sugar
Make sure to buy organic agave
It has a lower glycemic index than table sugar does
► Be Aware: Agave is higher in fructose, so too much can still have an impact on the liver!
6. Honey
Slightly sweeter than table sugar
Local organic honey can help boost immune system and seasonal allergies and sooth sore throats
Buy raw honey to preserve natural enzymes that can help digestion
► Be Aware: This is still a sugar, so be careful how much you use!
7. Lucuma powder—produced from this subtropical fruit native to South America:
Sweet, maple flavor
Can help boost immune system
No effect on blood sugar and contains nutrients
Make sure it is 100% lucuma powder
► Be Aware: Look for 100% pure, organic Lucuma powder to avoid fillers and toxins from pesticides and herbicides.
8. Maple syrup—made from the sap of sugar, red or black maple trees:
About 3 times sweeter than table sugar
Buy organic pure grade B maple syrup
Lower fructose content than table sugar but don’t be fooled it’s still sugar
► Be Aware: Grade B syrup has more flavor and depth than Grade A, which means you won’t need to use as much to get all the great maple flavor!
9. Monk fruit (lo han gou)—made from a green melon that grows in the mountaintops of Asia:
About 200 or 300 times sweeter than table sugar
Non caloric, no impact on blood sugar
May be anti-inflammatory
► Be Aware: Many of the commercial brands of monk fruit contain starches and fillers, so look for 100% monk fruit!
How can I use one of these alternative sweeteners in my cooking?
Here’s an awesome, healthy and sweet recipe for Candied Walnuts to get you started:
Prep time: 5 mins;
Serves: 4
1 cup raw walnuts, chopped or whole 1 tsp cinnamon
2 T coconut oil
1 T honey salt to taste
In a medium-hot frying pan, add coconut oil, walnuts, salt and cinnamon.
Cook until toasted, about 10 min. In the last couple minutes, add the honey for a sweeter taste.