Satisfying Your Sweet Tooth
by Tory Wegner, LAc
Most of us struggle with how to enjoy sweets without feeling guilty about the high calorie count. Not to mention that consuming too much sugar increases the risk of health issues such as obesity, diabetes, hypertension, and cavities. With the health concerns about sugar, people turn to calorie-free artificial sweeteners for the answer, but these are controversial and potentially cause severe health effects and even cancer. I have a big “sweet tooth” and look for ways to enjoy my treats in the healthiest way, so let’s explore a couple of the most promising sugar substitutes that nature has to offer, stevia and agave nectar.
Stevia and agave nectar can be purchased affordably at local Whole Foods, Trader Joe’s, and even Harris Teeter stores. Stevia is made from a plant native to South America and can be purchased in powder or liquid form that is actually sweeter than sugar. It has recently come out in convenient packets called “truvia” and can be found at most local grocery stores; this makes a great choice to sweeten your coffee! The best part is that stevia is CALORIE FREE and does not increase blood sugar levels. It can be used in place of sugar or artificial sweeteners when cooking and baking!
Agave nectar is made from a plant native to Mexico and is a liquid that is similar to honey, just not as thick. It also has a low glycemic index, which means your blood sugar will stay level and not have the “sugar crash” after eating it. This is important because rapid changes in our blood sugar can cause all kinds of issues ranging from hormone imbalance to anxiety, irritability, and fatigue. By substituting stevia and agave nectar you will avoid these unwanted side effects when eating sweets. For more information and great recipe ideas go to http://www.stevia.com and http://www.allaboutagave.com.
As for regular granulated sugar, keep in mind the high calorie count, the fluctuations in blood sugar, and the lack of nutritional value. Food manufacturers typically add multiple forms of sugar to processed foods to make them taste sweet and enhance the flavor. Don’t be deceived when reading food labels, basic sugar’s many names include; brown sugar, syrup, malt syrup, maltose, maltodextrin, sorghum, xylose, molasses, corn sweetener, corn syrup, fruit juice concentrate, dextrose, fructose, glucose, lactose, and sucrose.
Artificial sweeteners go by the names aspartame (nutra-sweet and equal), sucralose (splenda), and saccharine. They are made synthetically (chemically) and were developed to reduce manufactures cost since they are cheap to produce. They are often found in “diet” or “light” food, specifically diet sodas. Even though they are low in calories, the jury is out on exactly how harmful these substances are in humans based on substantial animal studies indicating they could cause cancer and other serious health problems. Making the easy switch from chemical to natural sweeteners is what we recommend at the clinic. Information about these sweeteners can be found at http://www.medicinenet.com/artificial_sweetners/article.htm.
With excellent natural sweeteners it makes sense to add agave nectar and stevia to your next shopping list and make them a staple in your pantry. Try them the next time you cook and bake: sweetened tea, coffee, pie, cookies- just think of all the sweets you can enjoy with less calories and in the name of good health!