HOW HARMFUL IS
SUGAR?
- Before sugar enters the bloodstream it is separated into glucose, which is found in every living cell, and fructose, of which serves no purpose in our bodies
- Sugar is high in fructose can overload the liver, turning the fructose into fat
- As sugar causes an excessive dopamine release into the brain, it is highly addictive
- It plays a harmful role in tooth decay, as the bacteria uses the energy in sugar to form together to create plaque
- Too much sugar can cause insulin resistance, which can lead to obesity and type II diabetes
For those with a sweet tooth, it can be hard to stay away from harmful
sugary treats - especially when it seems like there's no equally delicious
alternative. But whether it's comes from fruit, tree sap, or even more unusual
sources such as brown rice, there are natural alternatives to refined sugar. We
look at the most popular natural sweeteners and their health benefits. For
those that want to cut down on refined sugar, there are natural alternatives
that have health benefits
HONEY
Produced by bees using the nectar of flowers, honey is one of the most
popular natural sweeteners, and has been used this way for centuries. Opt for
raw honey which is lauded for its multiple health benefits including iron,
zinc, potassium, calcium, vitamin B6, riboflavin and niacin, while also
promoting the growth of healthy bacteria in the digestive tract. Manuka honey,
although it tends to be slightly more pricey, is championed for its
anti-bacterial properties and ability to help heal infection. Honey,
particularly dark unpasteurised varieties such as buckwheat, has higher traces
of nutrients and antioxidants.
Calories: 1 tablespoon - 22 calories
MAPLE SYRUP
The sap taken from maple trees is heat-treated, causing much of the
water to evaporate, leaving the concentrated sticky syrup. While it is a lot
less sweeter than honey, it retains its taste even in heat, which makes it
great for incorporating into cooking.The syrup can be used in the same ratio as
sugar, and according to research,
ensuring it is in its pure form, contains over 54 antioxidants. Opt for darker
varieties, which are known to contain higher traces of antioxidants.
Calories: 1 tablespoon - 50 calories
DATE SUGAR
Created from dehydrated, ground dates, it goes through minimal
processing and tastes slightly sweeter than white sugar and therefore less
needs to be used. Crammed with fibre, vitamins, and with energy-boosting
qualities, the slightly thicker consistency makes it great for use in baking. Since
it doesn't melt, the brown powder can't be used as a direct alternative for
sugar; so don't think about stirring it into a tea or coffee.
Calories: 1 tablespoon - 43 calories
STEVIA
Stevia has been used for over a thousand years in South America and the
powdery sweetener, which tastes just like white sugar, is extracted from a
plant. The rise of the all-natural alternative has been meteoric due to the
fact it fact that it is 30 times sweeter than sugar and so less is required,
has no calories, no carbohydrates and does not raise blood sugar. Studies have
also shown that Stevia is linked to alleviating health problems such as high
blood pressure, and is shown to be an anti-inflammatory effect.
Calories: 0
COCONUT
PALM SUGAR
The latest coconut by-product to gain popularity, the sugar is made from
heat-treating the sap from the flower buds of the coconut palm tree, until the
liquid has evaporated. It comes in generally all forms, solid and liquid, but
its preferred use is often in granule form, due to similarity to normal table
sugar. Unlike normal sugar, coconut palm contains several nutrients including
iron, zinc, calcium and potassium. While having a low glycemic index - i.e. how
quickly foods raise blood sugar levels - many balk at its high calorie and
fructose content. It is great for use in curries and savoury sauces.
Calories: 1 tablespoon - 45 calories
MOLASSES
Also known as black treacle, the thick dark syrup is a by-product
created when sugar cane is processed to create refined sugar. A versatile
alternative, molasses can be used in sweet baking for breads, cakes and
biscuits, as well when making savoury food such as chutney and sauces. According
to studies, the dark syrup has shown to provide relief from menstruation
problems, obesity, diabetes and even acne. While regular molasses come from the
first boiling of cane sugar syrup, blackstrap molasses come from the
third. Opt for blackstrap, as a tablespoon, will provide you with 20% of
your recommended daily intake of calcium and 40 per cent of the recommended
iron intake.
Calories: 1 tablespoon - 47 calories
AGAVE
NECTAR
Agave nectar is extracted as the plant from which tequila is made and
has a pleasant taste. As it is sweeter than normal sugar, only a small amount
is needed. However, although it has a low glycemic index - so it won't
boost blood sugar levels - it has a high fructose content which is known to
have a negative effect on liver function and can play a part in promoting
obesity.
Calories: 1 tablespoon - 60 calories
FRUIT SUGAR
Crammed with vitamins, minerals and fibre, fruit is a simple alternative
to pure refined sugar and is recommended for consumption five-times daily
anyway. For a sweetener, fruit sugar looks like table sugar, but is much
sweeter. Although there are the same amount of calories as normal sugar, the
fruit variety has a low glycemic index and so will not cause blood sugar levels
to spike.
Calories: 1 tablespoon - 24 calories
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