Sweet Like Sugar

By Tennille Giampetrio

Simply put, sugars are a form of carbohydrate know as sucrose, made up of glucose and fructose. These are produced naturally in plants, fruits and vegetables. Because it is so highly refined, it is able to break down and enter the blood stream much faster than most foods. It is then used as a source of energy, but at the same time increasing the level of blood glucose.

The FDA recommends sugars should not make up more than 10% of your daily calories (based on a 2,000 calorie per day diet). However the growing statistic of low fruit and vegetable intake in Australia followed by excess amounts of foods high in added sugars including confectionery, chocolate and sugary drinks suggests that we are well and truly over consuming refined sugar in our diets.

Before refined sugar (such as white sugar) can make it to your pantry, there is a lengthy refining and processing stage. It must first be extracted from the sugar cane or sugar beet. The next stage of the process then begins by cleaning, crystallising and drying the sugar.

Due to today’s time poor and quick fix society, rising population, product innovation, selection and quality, it is not hard to figure out why the chocolate segment is able to dominate and fuel the confectionery market worldwide. It has been predicted that the Global Confectionery Market will grow at a compound annual growth rate of 4.85% during 2021-2026 – reaching USD 244.25 Billion. This is also made possible due to the physically addictive nature sugar has on the body.

This gives an indication as to the general population’s sugar consumption, really highlighting the need for alternatives and a shift towards organic chocolates and sweets.

Some of the major effects refine sugars have on the body include, but not limited to: foods pack with unnecessary sugars/ sweeteners, with the only objective to increase flavour. One of the biggest culprits of course are sugary drinks such as mainstream sodas and juices.

Diabetes: It is not secret and many studies have found a clear link between increased sugar consumption and the onset of diabetes. Over time, the body begins to develop a resistance to insulin, therefore unable to regulate the body’s blood sugar levels. Once the body is unable to regulate this (insulin resistance), the constant spikes and drops in blood sugar levels are experienced, greatly increasing your risk of diabetes.

Heart Health: Both obesity and diabetes increases your risk of heart disease and metabolic syndrome, proving that refined sugar has a significant impact on cholesterol levels, increase risk of stroke, and of course increase in blood pressure. In turn, this is leading to long term health risks.

Gut Health/Digestion: In a study by Yale University and National Institute of Health, there was a clear correlation between high consumption of sucrose and gut microbes. It was shown that sucrose creates an environment where the ‘bad bacteria’ is able to thrive, producing an imbalance between good and bad gut bacteria. This disruption to gut microbes causes other issues such as inflammation, leaky gut, decreased levels of serotonin and a decrease in immune response. It was also shown this can take up to 3-6 months to repair and restore.

Natural sugars & sweeteners: Natural sugars are found in whole unprocessed foods, these include fructose, commonly found in fruits, and lactose, commonly found in milk. Natural sweeteners can be added to foods as a substitute for refined sugars. Keeping in mind, this should still be in moderation. Some examples of natural sweeteners are: birch wood.

Stevia: extracted from the leaves of a shrub, known as Stevia Rebaudiana. This extract contains zero calories and can be over 300 times sweeter than refined sugar.

Monk fruit: this melon has been used for years and is native to southern China but has only recently been discovered by the Western culture. The sweetener is made from the fruits extract. It is 150-250 times sweeter than refined sugar and does not contain any calories/carbs, therefore less likely to raise blood glucose levels.

Coconut sugar: actually extracted from the sap of the coconut palm tree, not the coconut itself. The sap is mixed with water and boiled until it becomes a syrup. Once it has dried/crystallised, sugar granules can be made. Although coconut sugar contains about the same amount of calories as refined sugar, it is slightly more nutrient dense. The benefit however, is that it is lower in glycaemic index, which means the glucose is absorbed much slower. This should be consumed in moderation.

Because there has been numerous long term studies which have been able to support the above negative impacts of sugar, more and more consumers are now looking for healthier alternatives and choosing ‘sugar free’ and/or organic confectionery.

There is now an increasing market demand for ingredients such as sweet tropical fruits, nuts, organic herbal fillings and exotic flavours to enhance foods as opposed to just refined sugars. This is also an indication that future generations will be more aware of food labelling, ingredient listings and more selective of organic products available.

In addition, with the increase of consumer products and health knowledge, there is a growing shift towards alternatives, in particular organic chocolates. This gives great opportunity in creating an array of new and niche products and high volumes of growth in the Global Confectionery Market.

SUGAR-FREE DONUTS

MAKES 6

Donuts ½ cup warm milk 1½ tsp dried yeast ¼ cup Lotus Xylitol 1 egg 3 tbsp melted butter ½ tsp vanilla extract 2 cups Lotus White Flour Vegetable oil (for frying) Icing 1 cup monk fruit icing powder ¼ cup cream ½ tsp vanilla extract 1 drop red food dye (for pink icing) Sprinkles

Whisk the milk, yeast and sugar together in a stand mixer using the dough hook or paddle attachment. Cover and sit for 5 minutes.

Add the eggs, butter, vanilla and 1 cup of flour. Beat on low for a minute, scrape down the sides, add the remaining flour and beat until the dough comes together.

To kneed the dough, beat for a further 2 minutes or kneed on a bench by hand.

Place the dough into a lightly greased bowl and coat on all sides. Cover the bowl with plastic wrap, leave it to rise for 2 hours until it doubles in size.

When the dough has risen, press to release all the air. Place onto a lightly floured surface and using a rolling pin, roll the dough to 1 inch thick. Cut into 6 donuts and place onto baking paper.

Pour oil into a heavy-duty pot over a medium heat until it reaches 190°C. Add donuts a few at a time and cook each side for 1 minute. Use metal spatulas to remove the donuts then place onto a cooling rack.

For the icing; whisk all the ingredients together. Once the donuts have cooled completely, dip them into the icing and place onto a rack. Cover with sprinkles and enjoy fresh.