Sugar Made Simple

By Sally Shultis, naturopathic practitioner and owner of Deserts Rose Healing Ranch

Have you ever gone to the market for a sweetener, stood in the aisle, and been totally confused? Trying to choose the “right” sweetener can be downright mind-boggling. In this article I will try to cover as many types of sweeteners as space allows. I will list the pros and cons of
each so that you can make an informed choice.

It’s important to remember these facts: most caloric sweeteners
are simple sugar carbohydrates that cause your blood sugar levels to rise because they lack the fibers, fats, and proteins to slow down the absorption rate of sugar into your blood stream. Some sweeteners are safer than others. Your number one goal should be to reduce your intake of all sweeteners; however, when you do choose to use a sweetener, you should be informed and choose wisely.

• Organic Raw Honey – Has antimicrobial qualities; 1.5% as sweet as
sugar. May promote the growth of healthy bacteria and is effective as a
topical treatment for burns, wounds, ulcers, and abrasions. Limited use is advised. It must be organic! Cheaper brands often contain high fructose corn syrup and have little healing properties. Avoid raw honey if you are pregnant, nursing, or under one year of age.

• Date Sugar – Dates dehydrated/ground into a sugar; 85% sucrose +
minerals, beta-carotene, B-vitamin, folic acid, and fiber. Does not dissolve easily. Cannot be used for baking. Could help calm those with
ADD/ADHD, as it has a high concentration of tryptophan.

• Maple Syrup – Sap of large maple trees. High in trace minerals/
minimally processed; lighter color means a more mild flavor. Can be
used for baking. It must be organic! Cheaper brands add refined sugar
that is colored to dilute the syrups and can contain formaldehyde. Must
be refrigerated.

• Brown Rice Syrup – Fermented brown rice with chemical enzymes.
This process strips the rice syrup of most of its nutrients. Hard to bake
with. Store in a cool, dry place.

• Barley Malt – Sprouted grains of barley; liquid. Can be difficult to
cook with. CAUTION – Most barley malt in the U.S. is actually high
fructose corn syrup. High in fiber and good for constipation and Irritable
Bowel Syndrome (IBS). Must be refrigerated.


• Molasses – A “waste” product of sugar refining that contains a high
concentration of the nutrients found in cane juice. Refrigerate or store in
a cool, dry place.

• Fructose – A naturally occurring sugar found mainly in fruit. In its
natural state it has a Glycemic Index of “20” and is a healthy choice. High fructose corn syrup is not the same as pure, all-natural fructose, which is highly-processed corn starch, not minimally-processed fruit. It is very damaging to the body, and it is highly addictive.

• Stevia – South American herb; virtually no calories. Least amount of
processing and 15% sweeter than sugar. Can lower blood sugar levels
and support the pancreas and digestive systems. Protects the liver and
combats infectious microorganisms. Taste can vary. Easy to use. Baking with it can take practice. You will find it in the supplement isle.

• Xylitol – A sugar alcohol manufactured from sugar. Occurs naturally
in small amounts of fruits and vegetables; however, when used as a sweetener it is highly processed. While sugar alcohols do not raise blood sugar levels as much as sugars do, they may increase blood triglyceride levels and cause weight gain. Although xylitol is the best choice amongst the man-made sugar alcohols, it is still highly processed and different from naturally occurring sugar alcohols. It prevents tooth decay and ear infections. CAUTION – Xylitol is toxic to your companion animals!

• Agave – A plant found in both Mexico and Central America with a
sweet, sticky juice. There are over 136 species of agave, but only the
Agave tequilana can be safely and effectively used as a sweetener. It is
the only species that is non-toxic to humans, has a minimal impact on
blood sugar levels, and a Glycemic Index of “34.” You must find a company, such as Young Living Essential Oils, that guarantees that the syrup is from the Agave tequilana plant.

You first priority should be to reduce your sugar intake. Take this list with you the next time you go shopping to help yourself make an informed choice. Most of these sweeteners can be found in the organic section of your local grocery store. Next time? – Sugar Substitutes!

References:

Sweet Deception by Dr. Joseph Mercola,

The Eating Well Diabetes Cookbook by Joyce Hendley, and

Essential Oils Desk Reference, Fourth Edition.