Food
Focus: Natural Sweeteners
Who among us doesn’t love sweets? The
sweet flavor releases serotonin in our brains, the chemical responsible for our
sense of well-being and contentment. But when it comes to sweeteners, not all
are created equal. There are side effects and health risks from refined
sweeteners like white table sugar and high-fructose corn syrup, and from
artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined
sweeteners have been stripped of vitamins, minerals and fiber, they can spike
blood sugar, which can often lead to cravings and mood and energy fluctuations.
Instead, using naturally and minimally processed sweeteners can reduce cravings
for sugary things.
Here are a few natural sweeteners to
substitute in drinks, food and baking. Since they are all approximately 1.5
times sweeter than refined sugar, you can use less. You can find them in most
supermarkets or natural food stores. When replacing sugar with liquid
sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of
the oldest natural sweeteners on the market. Honey will have a different flavor
depending on the plant source. Some are very dark and intensely flavored.
Wherever possible, choose raw honey, as it is unrefined and contains small
amounts of enzymes, minerals and vitamins.
Agave Nectar
Agave is made through the extraction
and purification of the juice of the agave cactus. It does not stimulate
insulin secretion as other sugars do, so it does not create a "sugar
rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract
of the sap of maple trees. It adds a rich, deep flavor to foods and drinks.
Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As
with all sweeteners, organic varieties are best.
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