I had a lot to post about, but then I spent hours and hours putting together the food co-op newsletter and I have nothin' left. So here's the article I wrote for the newsletter, enjoy!
Healthy Sugar?
It’s that time of year where many are watching their waistlines and what they eat a little more carefully. One area that could make a difference that isn’t always considered is what you use for a sweetener. There are many options – Turbinado sugar, honey, Agave Nectar, Stevia, and artificial sweeteners. Whether it is on your oatmeal or in your coffee, those few teaspoons a day can make a difference in your health and well being.
A few weeks ago Sherry talked me into trying Turbinado sugar. It is dark in color, similar to brown sugar, with larger granules than white sugar. After using it to make pancake syrup (recipe on page 3) I found that I prefer the flavor of Turbinado to the harsh sweet of white sugar, it is a fuller taste. Did you know that this sugar is actually healthier (meaning fewer calories per teaspoon than white sugar; only 11 compared to white’s 16.)? Turbinado sugar is made from the same plant materials as white sugar (sugar cane and sugar beets) but undergoes less processing. This leaves more of the beneficial nutrients, enzymes and other plant compounds that are helpful for digestion.
Honey is nature’s sweetener that has been used by humans for thousands of years. The taste of honey can vary widely, depending on the source of collection for the bees. The promoted health benefits of eating honey are numerous: easier to digest than sugar with better insulin regulation, anti-infective properties, is an anti-oxidant, and it’s immunity boosting properties are so great that it is being researched as an aid in fighting cancer. As little as one tablespoon of honey a day can be beneficial to the body. It is important to get your honey from a reputable source to be sure that neither the plants, bees, nor beehives used have come in contact with any questionable substances. It is best to avoid feeding honey to children under two years of age because of possible bacteria that can’t be killed in their still undeveloped digestive system.
Agave Nectar is sometimes compared with honey, but is made in a very different way. Agave is collected from the Blue Agave plant (which is also used to make tequila) which is usually grown in Southern Mexico. The processing temperatures for this nectar are so low that it is considered a raw food. Agave’s sweetness comes from fructose, which makes it less likely to cause insulin issues. This sweetener has also been proven as anti-bacterial and beneficial in fighting harmful intestinal bacteria.
Stevia is a “new to us” sweetener. In reality Stevia has been used since Pre-Columbian times but it is only now being viewed as an alternative to sugar in the modern U.S. It is widely used in Japan, even in processed foods. This sweetener is 10 to 15 times sweeter than sugar, with no calories. It is derived from the Stevia Rebaudiana plant, which is related to Chrysanthemums. There is some controversy surrounding Stevia, as the FDA has been hesitant to approve it as a sweetner in the U.S. Many feel that this is because of the heavy sugar/corn syrup lobby in Washington. There is a slight aftertaste to Stevia but some people don’t notice it. Zevia is a carbonated beverage sweetened with Stevia and is available at the co-op if you’d like to take Stevia for a test drive.
You might think Stevia sounds similar to artificial sweeteners on the market that go by names like Splenda, Equal, Nutrasweet, Neotame, and Aspartame. Because these sweeteners are man-made they have side effects not found in naturally occurring sweeteners. Some of the side effects of artificial sweeteners are: increased craving for sweet, insulin resistance, and deadening of tastebuds. Aspartame specifically has frightening side effects, phynylalanine and aspartic acid are produced in the body as it is metabolized. “Phynylalanine and aspartic acid both mimic brain neurotransmitters. They can disrupt the balance of these chemicals, causing depression, seizures, memory problems and problems with concentration and learning. They may also be a factor in the development of neurodegenerative disorders like Alzheimer’s, Parkinson’s and ALS (Lou Gherig’s disease), as well as multiple sclerosis” (Good Sugars, Bad Sugars, Heather von Stackelberg, www.alive.come/website/152ala2.php?text_ page2, retrieved Jan 15, 2010).
As we learn more about what we are consuming we can make better decisions for our families and ourselves. While it might seem optimal to cut sweeteners out of our diet all together, not everyone can do that. For those of us who still need a little extra sweetener in our day, it is good to know that there are some we might want to avoid, and others that could have added health benefits. Here’s to a sweet New Year!
Very interesting! I'll have to look for some of that turbinado sugar and should try using honey more.
Posted by: Gretchen | January 16, 2010 at 07:45 PM