SUGAR AND SUGAR SUBSTITUTES

Many experts have classified refined sugar quite literally as a poison because it has been depleted of its life forces, vitamins and minerals. "What is left consists of pure, refined carbohydrates. When one considers the average american, in one week, consumes 2 to 3 lbs of sugar a week, or a 135 lbs (!) a year, of sugar in one form or another, its clear how detrimental this is to our health. According to studies, up until the 1890‘s that consumption averaged only 5 lbs per year.

I’m sure Glycemic Index is by now a term known by, if not completely understood by, most of us, especially if you are diabetic. Glycemic Index is a number rating given a food that indicates how it affects our blood sugar levels. The lower the number the slower the food is absorbed in the bloodstream, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. Rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body. One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. This is not something you want to take place if you want to avoid disease. The list of harmful effects caused by consuming sugar seems endless, you can google “harmful effects of sugar” to see just how long!

The past 5 or more years I have found it increasingly difficult to keep my own weight stable, and a year ago had even been diagnosed as “pre-diabetic”. This shocked me as I had always remained at, generally, the low end of the weight chart for my size and shape, and exercised on a fairly regular basis. NOT mind you to the extent I had, prior to this massive upheaval of our lives. So anyways, it become clear these past few years that changes regarding eating and exercising needed to be implemented, and have been to a great extent and I am no longer “pre-diabetic” thank goodness. But so continues my interest in and search for the healthiest possible sugar alternative to make certain food changes in our diet more palatable and rewarding.

Two years ago the newest “wonder” sweetener was Stevia (well to me it was). Stevia comes from a South American shrub whose leaves have been used for centuries by native peoples in Paraguay and Brazil to sweeten their yerba mate and other stimulant beverages. I took to using it on a regular basis after researching it and you might want to as well. It has a Glycemic index of ZERO. Studies have shown however that excessive consuming of Stevia DOes have drawbacks (and we in america generally always go to extremes, as in our sugar consumption!). Consuming large amounts of Stevia a day, in say, soda, could still be very detrimental to your health. You can, again, google and find our for yourself. Stevia can be purchased in both granular form or liquid drops (even flavored extracts!).

SO still not happy with not finding the “perfect” and healthy alternative to sugar my search continued. This past year I "discovered" Agave (made from the Blue Agave Plant), well, the advertising was everywhere if you were paying attention. And I thought, “ahaa”…wonderful! Even better!“ and soon several bottles of Agave nectar lined my pantry shelf as I utilized, instead of Stevia for the most part, this wonderful new sweetener. Sadly I learned, just recently in fact, that unfortunately, use of concentrated Agave also has consequences. Although it does have a much lower GI (15 - 30) than refined sugar (which is 80) and therefore is a healthier substitute, Agave IS a refined Fructose, which it turns out is really no better than a refined glucose or sucrose. So if you are diabetic you will want to do further research re Agave.

And so, disappointed, my search continued.

News flash! I have recently learned of Xylitol. Pure xylitol is a white crystalline substance that looks and tastes like sugar. It is a naturally occurring 5-carbon sugar alcohol found in many fruits and vegetables and is produced in small amounts by the human body. It has the same sweetness as sugar (sucrose) but with 40% fewer calories and none of the negative tooth decay or insulin release effects of sugar. I understand Xylitol can however cause bloating and some diarrhea with initial consumption (since purchasing and using I can happily report I had none of these side effects). It's said to be safe for pregnant women, and is said to possibly treat ear infections, osteoposis, respiratory infections, candida, and is it even helps fight cavities. In fact, in Finland, virtually all chewing gum is sweetened with xylitol. Google it to learn of further benefits.

But again, I caution to avoid extremes in its, or any “sugars“, use. The list of “sweeteners” is long and well worth exploring for anyone wishing to still have “sweetness” in their lives and eating plan. Just remember, never to use any articial sweeteners, there are several brands that come to mind, you know which they are, do not be fooled into thinking they are healthy alternatives. From everything I have now read, for me, the “go to” sugar replacements will be Stevia and Xylitol.