healthy habits
Sugar Swaps From honey to stevia: the latest buzz about natural sweeteners BY KYRA BOWAR
intake come from added sugars, natural or otherwise. Ultimately, like with other foods, it comes down to balance. Read on to find out more about different sweeteners and discover the best choices for you.
Know what to look for Do your research on a product to see if it has been processed. The refining process often removes much of the health benefits of natural sugars, leaving only the tasty but not-so-healthy parts. “It’s up to the consumer to make sure that products aren’t processed—that it’s actual syrup or raw agave,” Ewoldt says. “Just because they’re natural doesn’t mean that the company didn’t process them.”
Moderation in sugar and weight loss “When you look at a standard diet, most of us are just overeating sugar because we have a diet high in processed foods,” warns Ewoldt. While a regulated amount of sugar is okay, our bodies process sugars the same—digesting it rapidly, leading to weight gain. The sugar problem comes in excess, no matter what kind of sugar it is. If weight loss is the goal, reduce overall sugar intake.
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n a world of processed foods with high sugar content and artificial sweeteners that raise health concerns including possible links to cancer, natural alternatives are all the buzz in the health community. If you are looking to use natural sweeteners but are unsure about the options, you’re not alone. What makes a sweetener “natural”? White granulated sugar is natural, after all, but made from refining sugar cane, sugar beets or corn, so it is processed, and therefore further removed from its natural state. Other sweeteners such as honey, coconut sugar and maple syrup also come from natural sources but have not been refined or processed as much as sugar. Before you start adding natural sweeteners to your diet, make sure you know what you’re getting into. Jason Ewoldt, a registered dietitian and nutritionist with the Mayo Clinic Healthy Living Program in Rochester, Minnesota, emphasizes that the biggest misconception about natural sweeteners is that they are automatically healthier. “Sugar, whether it’s natural or not, is going to be processed the same by our bodies,” he says. “Even though it’s natural, you still want to consume in moderation.” Adverse effects of consuming excess sugars may include obesity, type 2 diabetes, heart problems and more. The USDA recommends that less than 10 percent of our total caloric
WHAT’S WHAT IN NATURAL SWEETENERS
Coconut sugar (45 cal/tablespoon): Sourced from the sap of the coconut palm tree, this is often minimally processed. It contains few nutrients but may prevent low blood sugar (hypoglycemia). Coconut sugar contains small amounts of insulin, so it may also be beneficial to people with diabetes. 18 real food summer 2021
Date sugar (30 cal/tablespoon): Made from dried dates and rich in fiber, potassium, magnesium and iron, date sugar is less processed than other granulated sugars. However, because it’s thicker, date sugar doesn’t dissolve nearly as nicely in liquid as other sugars. Still, don’t be afraid to use it when sweetening recipes. Honey (64 cal/tablespoon): Bees know how to make our lives sweeter. Often the leastprocessed natural sweetener, honey has additional health benefits including immune-boosting and anti-inflammatory properties. Plus, it can be used to soothe a sore throat or cough. It’s cholesterol free, gluten free, sodium free and fat free. Be sure to check if you’re
buying “raw” honey, which preserves its natural benefits. But you should avoid giving this golden sweetener to children one year and younger, since it can potentially contain spores that are harmful to little ones. Maple syrup (52 cal/tablespoon): This breakfast classic is a great alternative to sweeten your recipes. It contains beneficial minerals like zinc and manganese, plus antioxidants. Maple syrup may help manage sugar intake for those with diabetes. When substituting maple syrup, it is essential to check whether it’s real maple syrup or actually high fructose corn syrup in disguise.
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Agave nectar (60 cal/ tablespoon): This syrup comes from the agave plant. Its recent rise in popularity is due to its low glycemic levels, so it’s a good alternative for those with diabetic concerns. However, agave is highly processed, so use it sparingly.
