What’s your favorite way to sweeten up a recipe? Maple syrup, honey, white sugar, cane sugar, rice syrup, coconut sap, stevia, xylitol? Some believe that sugar is sugar is sugar and it all affects the body similarly. While this is partially true, I also tend to disagree. Sugar from different sources have differing effects on the body.
I do believe that sugar, especially processed (non-fruit sources) sugar should be consumed in limited amounts if the goal is to have a healthy diet rich in nutrients. The fact is though, we are programmed to seek sweet foods. The major energy system in our body uses sugar. Unless you are practicing ketosis as a way of eating (extremely low carbohydrate intake) you probably are consuming some sugar. Here I will go through the most popular forms of sugar used in recipes. I will suggest some which are more ideal, for those times that call for something sweet.
White & Brown Sugar
Also known as sucrose. It is a highly refined product, purely chemical in nature. Brown sugar is sucrose with the addition of a small amount of molasses. The metabolism of sugar requires accessory nutrients which are involved in its combustion, including vitamins, minerals and even some protein and fat molecules. These elements are depleted by the consumption of refined sugar. Eating white sugar and other sweets can also reduce the white blood cell function. Any interference with the white blood cells can result in reduced immunity and a greater chance of infection. Additionally, sucrose disrupts the healthy gut flora which assists in absorption of nutrients, immune function and overall health. AVOID white & brown sugar as part of your regular dietary routine.
Cane Sugar
Natural cane sugar is made from sugar cane, while conventional white granulated sugar may be made from either cane or sugar beets. Since both plants produce molecules of sucrose that are identical, this is not a significant distinction. Also, the “natural” tag is a bit of an over statement – natural cane sugar is only slightly less processed than regular white sugar. AVOID cane sugar as part of your regular dietary routine.
Coconut Sugar
Coconut sugar does retain quite a bit of the nutrients found in the coconut palm. Most notable of these are the minerals iron, zinc, calcium and potassium, along with some short-chain fatty acids like polyphenols and antioxidants. It also contains a fiber called inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular white sugar. Even though coconut sugar contains some nutrients, you would get a lot more from real foods. Coconut sugar is also very high in calories (same as regular sugar) and you’d have to eat a ridiculous amount of it to satisfy your need for the above nutrients. Choose this option over white or cane sugar, but in SMALL DOSES.
Brown Rice Syrup
While brown rice has a fair nutritional profile, brown rice syrup is almost fully devoid of nutrients. It is also often contaminated with arsenic. Unfortunately, it is usually served up as a healthy sugar alternative. This is false advertising at its best. AVOID brown rice syrup as part of your regular dietary routine.
Honey
Honey serves as a very modest source of vitamin B-6 and vitamin C and has a probiotic effect. It also boast natural antibacterial properties. There is some truth to the fact that honey can help soothe a sore throat and cough and assists in wound healing. It is made up of glucose and fructose and is easier to digest with less negative impact on the gut than white sugar. Honey affects blood sugar less than white sugar and is sweeter so less is required. Honey is my first choice in recipes when a sweet taste is needed. Good quality natural honey is also key. Some honeys are not pure. Beware of what you are buying and use in moderation. When needed honey is the BEST way to naturally sweeten food.
Maple Syrup
Mainly made of sucrose, some fructose and glucose. Though maple syrup provides a decent amount of some minerals, especially manganese and zinc, it also packs plenty of sugar. It has a glycemic index similar to white sugar. Though there are also a number of antioxidants in maple syrup, they don’t offset its high dose of sugar. I recommend maple syrup in MODEST amounts. However, I prefer honey to maple syrup.
Aspartame, xylitol & other artificial sweeteners
If you have a desire for something sweet have a little sugar, but stay away from “fake” foods. Eating a whole-foods diet that has a low refined sugar load and is rich in nutrients whilst indulging in a few real sweet treats once in a while is a better alternative than tricking your body with artificial sweeteners, which leads to wide scale metabolic derangement. It can slow your metabolism and lead to more intense sugar and carbohydrate cravings. Artificial sweeteners stimulate your taste buds and trick them to think you’re eating real sugar, your body becomes confused and increases the production of insulin, your fat-storage hormone. Your metabolism slows down, you become hungry more quickly, you’re prone to eat way more food (especially carbs), and increased belly fat is the inevitable result. AVOID artificial sweeteners as part of your regular dietary routine.
Stevia
Stevia is a type of herb that can be used as an artificial sweetener andis an exception to the artificial sweetener recommendation above. A pro of stevia is that the herb does not contain any calories. This can help you sweeten items without having to ruin your diet. Since the body does not metabolize stevia, you have no caloric intake. The most common reported side effects are bloating and nausea after ingesting the sweetener. Although stevia is very sweet, the substance does have a bitter aftertaste. Other than allowing for caloric reduction in a diet ( as this is a no calorie sweetener) there are no actual health benefits from stevia. I do approve of stevia use for many recipes because it forgoes any of the negative effects of high sugar intake in the diet. Although, use in moderation to avoid affecting your digestion and overall metabolism. Use stevia OCCASIONALLY to semi-regularly to sweeten foods.
Overall, it is inevitable that you will use sugar in some form or another. Hopefully, it is an occasional addition to your well rounded clean eating habits. My top choices for a making food sweet is honey, maple syrup, stevia and coconut sugar, in that order. No diet is 100 % and allowing your desire for something sweet to be realized creates a sense of balance, kindness to self and freedom.
I encourage you all to look at sugar consumption in your own diet and see if there’s some room to improve. Small steps are the key to large health gains. Health changes now reduce trips to the doctor later. I challenge you to make a small change today! I am always interested in comments and feedback, simply email me: michelle@crossfitdefy.com.
See you at Defy Functional Fitness Soon.
Dr. Michelle