Guide to Sugar and Sweeteners

When it comes to eating healthy and losing weight, we all know that white refined sugar is one of the first things to go. This can be especially hard for those of us with a sweet tooth, so we may look to artificial sweeteners or other alternatives to still get our sugary fix. And while some are low in calories, they can be full of chemicals. And after all, isn’t a sugar alternative still sugar? The truth is yes, you are still consuming sugar, but there are different benefits and downfalls to each option and some are more nutritious than others. Here is a guide to the sweeteners out there, how they affect us and how they can be used.

Sugar (White Refined)

Though it is well known that white sugar is one of the last things you want in your diet when you are trying to live a healthy lifestyle, do we really know why? Besides cavities, what does it do to us? Many would say that it is addicting, and while it may affect your dopamine levels (your brain’s happy chemical) it is not officially proven that this is true. But that doesn’t meant that it isn’t a hard habit to break. Most of us grew up with white sugar and we associate the taste with happiness, pleasure and a reward. Breaking the mental ties with sugar is just as hard as keeping it out of our coffee, but it will help you in more ways than just weight loss. Recently a link was found between sugar and unhealthy levels of blood fat, which can worsen your cholesterol. And while sugar does not cause diabetes, there is still an association with sugar consumption and the disease. It can also increase inflammation and cause a spike in your blood sugar. Cutting sugar out of your life can be tricky, and some of us can’t go cold turkey, but some of these sugar alternatives may be able to help.

Honey

Honey is probably the most well know sweet alternative and many of us may use it already. There are a lot of pros and cons to honey. Even though it is high in many vitamins such as B2 and B6, and is also high in iron and manganese, it’s glycemic index is worth noting (higher than agave but still lower than refined white sugar). And even though it is known to have anti-fungal and antibacterial affects, and raw and dark honey are even known to have antioxidants, it is still 60 calories per tablespoon. It can be used as an alternative to refined white sugar and is slightly better than sugar and other alternatives, but it should still only be used sparingly, or avoided when it comes to weight loss.

Maple Sugar

When we think maple sugar we immediately think pancake breakfast, but pure maple sugar is a common natural sweetener that has always been popular. It is high in antioxidants and some minerals, but like honey is it high in calories (50 calories per tablespoon) and it has a specific and strong flavor. It can be used in baking and other recipes as a sugar alternative, but like honey it is not much different from refined sugar except that it is natural and unprocessed.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm trees, it is not processed and it has a low glycemic index. Not to mention that it is also a source of vitamin B8, potassium, zinc, iron and calcium and it also contains antioxidants. But this does not mean that it is a rich source in any of these benefits – real food is always better – but it is more nutritious than other options. It is also said to taste the most like refined white sugar and it can be replaced 1:1 with regular white sugar. So what’s the catch? Coconut sugar is high in fructose (fruit sugar) – it has almost the same amount as regular sugar. And also the cost, it is more expensive than refined white sugar. And it can have a slightly different taste (some people say it is like caramel).

Agave

Many of us have probably seen the word but still aren’t familiar with it. Agave nectar or syrup comes from the agave plant, which is like a cactus, which means that it is vegan. This liquid is the consistency of honey and is similar in color. Some people who do not like honey prefer the taste of agave, and it is said that it also does not have a bitter aftertaste that you sometimes get with artificial sweeteners. It has a lower glycemic index than refined sugars so it is good for weight loss and it is also diabetic friendly. Though something to keep in mind is the fact that it has more calories than refined sugar, but it is also much sweeter so less can be used. It is a great sugar substitute in many recipes such as smoothies, but the translation can be tricky. For example, when replacing white sugar with agave, for every cup of white sugar use 2/3 cup of agave and then reduce the other liquids in the recipe by 1/3 of a cup. It can also cause baked items to brown more quickly, so reduce the heat slightly and bake for a little bit longer.

 Stevia

Stevia became very popular recently for being calorie free and natural, but that doesn’t mean it can be used without control. Just because it has 0 calories does not mean that it will aid your weight loss, especially because it doesn’t help you curb your cravings. It is also important to be aware that some brands may be chemically processed and mixed with sugar alcohols – not all Stevia is 100% natural. Always check the labels, some contain fiber and other components as well. When it comes to flavor it is very sweet, so less may be used when it comes to using it in recipes (but be aware that when substituting for sugar, the ratio is 1:8 which will affect other ingredients).

Artificial Sweeteners

What is the difference between Sweet’n Low, Equal and Splenda? It’s all about what they are made of with. Sweet’n Low is saccharin (an artificial sweetener) as well as dextrose and other ingredients, Equal is aspartame and Splenda is sucralose (a synthetic compound discovered in 1975). And though they are all calorie free, they are completely artificial, offer no nutrition benefits and are full of chemicals. While their lack of calories is good news for weight loss, their contents are far from healthy.

So now that you know the difference between sugar and sweeteners, what’s the best one to use for weight loss? None of the above  Of course I would rather you not incorporate any extra or added sweeteners to your food and go with the natural. However I know that’s not always realistic for many. So if and when you have to add sweetener to your menu then choose agave. It is chemical free and with its low glycemic index, it can have a positive response to your blood sugar levels.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

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