Eating too much sugar have many negative effects on your health. It can lead to weight gain, blood sugar problems, inflammation, an increased risk of heart disease, and many other health problems. As you look to be your healthiest you, I hope you are reducing the amount of sugar you consume. If you eat processed foods, your probably getting more than you realize in the form of high fructose corn syrup, it is found in so many products – from ketchup to peanut butter. And did you know that bone char, which is used to process sugar, is made from the bones of cattle from Afghanistan, Argentina, India, and Pakistan. The bones are sold to traders in Scotland, Egypt, and Brazil who then sell them back to the U.S. sugar industry. So if you want to substitute sugar for a natural sweetener, here are some great options.
Organic Coconut Sugar
Coconut sugar is a very low glycemic natural sweetener derived from the liquid sap of the coconut blossoms. Only certain species of coconut trees can be used to make coconut sugar, and typically these trees are found in Indonesia, the Philippines, and Thailand. It is brown in color and contains the same number of calories as organic sugar.
The taste of coconut sugar has a hint of butterscotch or caramel flavor and a sweetness that is similar to that of brown sugar. Because coconut sugar is natural, the sweetness, color, and flavor can vary from batch to batch, depending on when the coconut sap is harvested, the species of coconut used, and the time of year of harvest.
The glycemic index is 35 making it one of the lowest of natural sweeteners. In addition, the fructose levels are very low at 10% and it contains a wide variety of anti-oxidants, minerals and other nutrients that enhance blood sugar stability. It contains vitamins C, B1 B2, B3, and B6, as well as calcium, iron, magnesium, potassium, and zinc.
Stevia
Stevia comes from the leaf of the stevia plant which is native to South America. It’s claim to fame is that it has no effect on blood sugar which makes is a great natural sweetener. It is 250-300 times sweeter than sugar and has the ability to withstand heat and have a long shelf life. There are even different flavors of stevia. The main objection to stevia is the aftertaste. If this is true for you, try adding a little sea salt or a tart citrus essential oil to taste. This works for myself and many others.
If you are baking and want to substitute stevia for sugar, it gets a little tricky because stevia is so much sweeter than sugar. For every cup of sugar in the recipe, you can substitute 1 tsp of liquid stevia or 1/3 to 1/2 tsp of steviaextract powder. You’ll need to add more ingredients to balance the recipe. So for every cup of sugar you substitute, you must add 1/3 cup of liquid or bulk, such as applesauce, yogurt, fruit juice, egg whites or water. If you don’t like that aftertaste of stevia, don’t forget to add a little sea salt or citrus juice to balance the flavors.
Organic Raw Honey
Organic raw honey contains anti-oxidants and if it’s local, will contain small amounts of local flower pollen that can help our bodies ability to adapt to potential allergens. It does have an effect on blood sugar though because it contains approximately 53% fructose. Honey also contains trace minerals such as zinc, iron, calcium, magnesium, chromium, copper, magnesium, selenium and manganese. These trace minerals are important for healthy cellular insulin sensitivity and blood sugar balance.
Although honey will still effect our blood sugar levels, you may still choose to use it as a natural sweetener because of the unique flavor it adds. You will have to adjust any recipes because it takes 1/2 to 2/3 cup honey to replace a cup of sugar. And because honey is a liquid, for every 1 cup of honey you’re using, you’ll need to subtract 1/4 cup of other liquids from the recipe. You also need to add a little baking soda if the recipes doesn’t already call for it. This is because honey is naturally acidic, and baking soda helps balance that acidity to allow the baked good to rise properly. Finally, the higher sugar content in honey means it caramelizes and therefore burns faster than granulated sugar. To ensure that whatever you’re baking doesn’t brown too quickly, lower the heat and keep a close watch.
Organic Maple Syrup
Maple syrup is similar to honey in that it does affect blood sugar levels and contains anti-oxidants and trace minerals such as zinc, calcium, manganese. However, it contains fewer calories than honey. For variety, try using maple syrup as a natural sweetener for coffee, tea (both hot and iced) in homemade sodas and lemonades. It works great to brighten up roasted autumn veggies like acorn or butternut squash, frozen organic berries, breakfast oatmeal or hot cereal, soups, salmon, chicken, ham, pulled pork, roast turkey, and is a perfect substitute for honey in salad dressings.
And as with honey, if you substitute maple syrup for sugar, you need to take into account that you are adding additional liquid. A cup of maple syrup has a 1/2 cup of water in it. So if a recipe calls for 1 cup sugar, find the liquids in the recipe, and reduce the liquid, usually water or milk, so you get the same consistency.
Organic Blackstrap Molasses
Molasses is a byproduct of the processing of sugar. Sugar cane is mashed to create juice, and then boiled once to create cane syrup. A second boiling creates molasses. After this syrup has been boiled a third time, a dark viscous liquid emerges known to Americans as blackstrap molasses. It has the lowest sugar content of any sugar cane product, but it does have an effect on our glycemic index, although it may be digested more slowly.
Blackstrap molasses is a very rich source of iron, copper, manganese, potassium, calcium, magnesium and selenium. Since it contains both calcium and magnesium, it may also protect against osteoporosis. About 5 tablespoons of blackstrap molasses contains 50 percent of the recommended daily allowance of calcium, 95 percent of iron, and 38 percent of magnesium. In addition to protecting against osteoporosis, it is thought to support the body in many ways including energy levels, the cardiovascular system, the digestive system, and reduces signs of aging. All of this makes it a great natural sweetener to include in your diet.
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