Eat less fat, less salt and very little, if any, sugar. Eat more fibre and complex carbohydrates, especially from whole grains, pulses, fresh fruit and vegetables — this is the message from nutritionists. These guidelines might sound straightforward, but if it were simple to follow them, I am sure we would all be healthy tomorrow. Change is not easy. Take the example of table sugar consumption. We are fully aware of the serious side effects related to high sugar intake such as obesity, blood sugar imbalances, heart disease, arthritis, immune-suppression, vitamin and mineral depletion to name a few. So why do we eat, on average, one kilo of refined sugar each week? Is sugar addictive?
The culprit is sucrose in the form of white or brown sugar. The way nature packages sugar, with fibre, vitamins, minerals and water, as for example, in fruit and vegetables, ensures that we don’t eat too much. Refined sugar, on the other hand, gives no nutrients, only calories. Whatever we eat raises the level of blood glucose (blood sugar). When glucose is released slowly and steadily during digestion, the blood sugar level is maintained within normal limits, sustaining physical and mental ability, helping us to concentrate and keeping emotions balanced.
All goes well when unrefined, high fibre carbohydrates are eaten because these are digested slowly, but a concentrated supply of refined sugar is absorbed quickly and raises blood sugar to high levels. The pancreas sends insulin to lower the sugar level, causing a rapid fall, which leaves a craving for more sugar. It is a vicious cycle, causing bursts of energy followed by fatigue and mood swings. Besides, if the pancreas can’t cope with such a high demand for insulin, this may lead to diabetes. Moreover, acid-producing bacteria that attack our teeth, also love sugar, as it reacts with saliva to produce just the environment the bacteria needs.
Refined sugar robs nutrients away from the body’s supplies. Since it lacks minerals and vitamins, it draws upon the body’s existing store of nutrients to metabolise into the system. When these nutrients are all used up, metabolising of undesirable cholesterol and fatty acid slows down, contributing to higher cholesterol and promoting obesity due to higher fatty acid in the organs and tissues.
Too much white as well as brown sugar also increases the level of triglycerides (fats) in the blood; increase in fats may be associated with circulatory disorders such as atherosclerosis.
Sugar consumption cannot be measured in packets. Packet sales have in fact fallen in recent years, while sugar consumption has not. This is because as much as three quarters of the sugar we eat is found in processed foods, and not just the obvious ones like bottled beverages which have as much as 35ml (seven teaspoons) sugar in one glass.
Is it possible to avoid or minimise the use of table sugar altogether? Yes, you simply use natural sweet alternatives instead.
Honey
Both sugar and honey contain glucose and fructose. However, when sugar is refined, all organic acids, proteins, enzymes and vitamins are destroyed, whereas honey, a natural sweetener, is subjected to only minimal heating during the packaging process.
Besides, honey has antioxidant and antimicrobial properties which are not present in table sugar. Generally, the darker varieties have a stronger flavour as well as a higher mineral content. Choose organic local honeys to reap maximum health benefits.
Molasses
Molasses is a residue left after extracting sugar from cane or beet. There are different types of molasses based on the level of extraction. The sweetest comes from the first extraction and is known as light molasses. The darkest form, blackstrap molasses, is the least sweet and is derived from the final extraction. Though molasses is sucrose, not fructose, and doesn’t offer a
significant caloric advantage over table sugar, it contains a number of minerals and vitamins.
Maple syrup
Maple syrup is a natural unprocessed product. Though it is not as sweet as honey and is largely sucrose, it does contain useful antioxidants and B vitamins. It is also a source of manganese that helps our body produce energy and zinc thus protecting our heart and developing immunity.
Brown rice syrup
Brown rice syrup is a natural sweetener produced by fermenting cooked brown rice. It’s made up of both maltose and glucose.
The maltose component has a lower glycemic index which means it doesn’t cause rapid fluctuations in blood sugar and insulin level as compared to table sugar. This rice derivative contains magnesium, manganese and zinc and it also has a higher protein content than most sweeteners.
Barley malt syrup
One of the healthiest natural sugar alternatives, this sweetener is a derivative of sprouted barley grains. Only about half as sweet as table sugar, barley malt syrup is a reasonably good source of some minerals and vitamins. Like brown rice syrup, it’s composed primarily of maltose which gives it a lower glycemic index.
Date sugar
Date sugar is 100 per cent dried dates ground into small pieces. It’s a whole food, rich in fibre, minerals and vitamins. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids.
by Jahan Geldiyeva: http://www.dawn.com/2012/03/11/healthy-alternatives-sweet-solutions.html
Glucose
Glucose is the simple sugar made by the body through digestion of carbohydrates. It is the body's chief source of energy. Sometimes glucose is called dextrose.
Sucrose
Sucrose is what we commonly refer to as table sugar. It is made from highly processed sugar cane or sugar beets. The composition of sucrose is a combination of glucose and fructose, which separates during digestion. Pure sucrose is devoid of any nutrients.
Fructose
Fructose, commonly called fruit sugar, is a simple sugar found in honey, tree fruits, berries, and melons. But don't be fooled into thinking fructose on a label means you are eating fruit sugar. Pure crystalline fructose comes from two sources: corn or sucrose (table sugar). Corn starch is processed to release fructose. Sucrose (table sugar) is enzymatically hydrolyzed to separate into glucose and fructose. Crystalline fructose is pure fructose from one of these two sources.
High fructose syrup
High Fructose Corn Syrup is made from starches like corn, wheat, and rice. High fructose syrups contain nearly equal amounts of glucose and fructose, a composition nearly identical to sucrose (table sugar). The reason high fructose corn syrup is so abundant in our processed food is simple-it's cheaper than sugar. Because we highly subsidize corn and place tariffs on sugar imports, high fructose corn syrup is much less expensive.
Pure fructose is 1.2-1.8 times sweeter than sucrose so less is needed for the same level of sweetness. It is low on the glycemic index, therefore it does not lead to peaks and dips in the body's glucose levels. But fructose is processed in the liver. When too much fructose enters the liver at once, the liver can't process fructose as a sugar. Instead, the liver turns excess fructose into fats-triglycerides. When you incorporate these fats into our bodies cells (the cell membranes) triglycerides cause these cells to be insulin resistant. This is the reason that high fructose corn syrup leads to diabetes. Fructose is linked to significant increases of both cholesterol and triglycerides. And remember-fructose, like sucrose-is a highly refined processed sugar devoid of any nutrition.
Also check out Issue 5, High Fructose Corn Syrup, A Not So Sweet Surprise
Maltose
Maltose, also known as malt sugar, is half as sweet as sucrose (table sugar). It is produced from starch (barley, wheat, rice or other grains). It has been produced in China since 200 B.C. We use it in making beer and as an additive to some processed foods.
In our bodies, maltose is formed as the first step in digestion of starchy foods. It is then broken down into glucose.
Lactose
Lactose is the sugar found naturally in milk.
Date Sugar
Date sugar is 100% dehydrated dates ground into small pieces. It is a whole food, high in fiber, vitamins, and minerals. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids. Most alternative health practitionars consider Date Sugar to be a healthy sugar alternative. We did not include it in the chart because we could not find its glycemic index.
Sugar Alcohols or Polyols
Maltitol, maltitol syrup, sorbitol, mannitol, xylitol, lactitol, erythritol, and isomalt are examples of sugar alcohols. They occur naturally in plants, but are usually manufactured from sugars and starches. Sugar alcohols have fewer calories than sugars because they are not completely absorbed by the body. They can ferment in the intestines and cause gas, bloating, and diarrhea.
Glycemic Index
When carbohydrates are digested, glucose is released into the bloodstream. The glycemic index is a comparative measurement of the amount of glucose released by a particular food over a two to three-hour period.
Foods that rapidly release glucose rate high on the glycemic index (GI). Foods that slowly release glucose are low on the glycemic index. Mixing high and low GI foods can result in a moderate glucose release.
The culprit is sucrose in the form of white or brown sugar. The way nature packages sugar, with fibre, vitamins, minerals and water, as for example, in fruit and vegetables, ensures that we don’t eat too much. Refined sugar, on the other hand, gives no nutrients, only calories. Whatever we eat raises the level of blood glucose (blood sugar). When glucose is released slowly and steadily during digestion, the blood sugar level is maintained within normal limits, sustaining physical and mental ability, helping us to concentrate and keeping emotions balanced.
All goes well when unrefined, high fibre carbohydrates are eaten because these are digested slowly, but a concentrated supply of refined sugar is absorbed quickly and raises blood sugar to high levels. The pancreas sends insulin to lower the sugar level, causing a rapid fall, which leaves a craving for more sugar. It is a vicious cycle, causing bursts of energy followed by fatigue and mood swings. Besides, if the pancreas can’t cope with such a high demand for insulin, this may lead to diabetes. Moreover, acid-producing bacteria that attack our teeth, also love sugar, as it reacts with saliva to produce just the environment the bacteria needs.
Refined sugar robs nutrients away from the body’s supplies. Since it lacks minerals and vitamins, it draws upon the body’s existing store of nutrients to metabolise into the system. When these nutrients are all used up, metabolising of undesirable cholesterol and fatty acid slows down, contributing to higher cholesterol and promoting obesity due to higher fatty acid in the organs and tissues.
Too much white as well as brown sugar also increases the level of triglycerides (fats) in the blood; increase in fats may be associated with circulatory disorders such as atherosclerosis.
Sugar consumption cannot be measured in packets. Packet sales have in fact fallen in recent years, while sugar consumption has not. This is because as much as three quarters of the sugar we eat is found in processed foods, and not just the obvious ones like bottled beverages which have as much as 35ml (seven teaspoons) sugar in one glass.
Is it possible to avoid or minimise the use of table sugar altogether? Yes, you simply use natural sweet alternatives instead.
Honey
Both sugar and honey contain glucose and fructose. However, when sugar is refined, all organic acids, proteins, enzymes and vitamins are destroyed, whereas honey, a natural sweetener, is subjected to only minimal heating during the packaging process.
Besides, honey has antioxidant and antimicrobial properties which are not present in table sugar. Generally, the darker varieties have a stronger flavour as well as a higher mineral content. Choose organic local honeys to reap maximum health benefits.
Molasses
Molasses is a residue left after extracting sugar from cane or beet. There are different types of molasses based on the level of extraction. The sweetest comes from the first extraction and is known as light molasses. The darkest form, blackstrap molasses, is the least sweet and is derived from the final extraction. Though molasses is sucrose, not fructose, and doesn’t offer a
significant caloric advantage over table sugar, it contains a number of minerals and vitamins.
Maple syrup
Maple syrup is a natural unprocessed product. Though it is not as sweet as honey and is largely sucrose, it does contain useful antioxidants and B vitamins. It is also a source of manganese that helps our body produce energy and zinc thus protecting our heart and developing immunity.
Brown rice syrup
Brown rice syrup is a natural sweetener produced by fermenting cooked brown rice. It’s made up of both maltose and glucose.
The maltose component has a lower glycemic index which means it doesn’t cause rapid fluctuations in blood sugar and insulin level as compared to table sugar. This rice derivative contains magnesium, manganese and zinc and it also has a higher protein content than most sweeteners.
Barley malt syrup
One of the healthiest natural sugar alternatives, this sweetener is a derivative of sprouted barley grains. Only about half as sweet as table sugar, barley malt syrup is a reasonably good source of some minerals and vitamins. Like brown rice syrup, it’s composed primarily of maltose which gives it a lower glycemic index.
Date sugar
Date sugar is 100 per cent dried dates ground into small pieces. It’s a whole food, rich in fibre, minerals and vitamins. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids.
by Jahan Geldiyeva: http://www.dawn.com/2012/03/11/healthy-alternatives-sweet-solutions.html
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Understanding both healthy & not so healthy sugars with their Glycemic Index
Glucose is the simple sugar made by the body through digestion of carbohydrates. It is the body's chief source of energy. Sometimes glucose is called dextrose.
Sucrose
Sucrose is what we commonly refer to as table sugar. It is made from highly processed sugar cane or sugar beets. The composition of sucrose is a combination of glucose and fructose, which separates during digestion. Pure sucrose is devoid of any nutrients.
Fructose
Fructose, commonly called fruit sugar, is a simple sugar found in honey, tree fruits, berries, and melons. But don't be fooled into thinking fructose on a label means you are eating fruit sugar. Pure crystalline fructose comes from two sources: corn or sucrose (table sugar). Corn starch is processed to release fructose. Sucrose (table sugar) is enzymatically hydrolyzed to separate into glucose and fructose. Crystalline fructose is pure fructose from one of these two sources.
High fructose syrup
High Fructose Corn Syrup is made from starches like corn, wheat, and rice. High fructose syrups contain nearly equal amounts of glucose and fructose, a composition nearly identical to sucrose (table sugar). The reason high fructose corn syrup is so abundant in our processed food is simple-it's cheaper than sugar. Because we highly subsidize corn and place tariffs on sugar imports, high fructose corn syrup is much less expensive.
Pure fructose is 1.2-1.8 times sweeter than sucrose so less is needed for the same level of sweetness. It is low on the glycemic index, therefore it does not lead to peaks and dips in the body's glucose levels. But fructose is processed in the liver. When too much fructose enters the liver at once, the liver can't process fructose as a sugar. Instead, the liver turns excess fructose into fats-triglycerides. When you incorporate these fats into our bodies cells (the cell membranes) triglycerides cause these cells to be insulin resistant. This is the reason that high fructose corn syrup leads to diabetes. Fructose is linked to significant increases of both cholesterol and triglycerides. And remember-fructose, like sucrose-is a highly refined processed sugar devoid of any nutrition.
Also check out Issue 5, High Fructose Corn Syrup, A Not So Sweet Surprise
Maltose
Maltose, also known as malt sugar, is half as sweet as sucrose (table sugar). It is produced from starch (barley, wheat, rice or other grains). It has been produced in China since 200 B.C. We use it in making beer and as an additive to some processed foods.
In our bodies, maltose is formed as the first step in digestion of starchy foods. It is then broken down into glucose.
Lactose
Lactose is the sugar found naturally in milk.
Date Sugar
Date sugar is 100% dehydrated dates ground into small pieces. It is a whole food, high in fiber, vitamins, and minerals. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids. Most alternative health practitionars consider Date Sugar to be a healthy sugar alternative. We did not include it in the chart because we could not find its glycemic index.
Sugar Alcohols or Polyols
Maltitol, maltitol syrup, sorbitol, mannitol, xylitol, lactitol, erythritol, and isomalt are examples of sugar alcohols. They occur naturally in plants, but are usually manufactured from sugars and starches. Sugar alcohols have fewer calories than sugars because they are not completely absorbed by the body. They can ferment in the intestines and cause gas, bloating, and diarrhea.
Glycemic Index
When carbohydrates are digested, glucose is released into the bloodstream. The glycemic index is a comparative measurement of the amount of glucose released by a particular food over a two to three-hour period.
Foods that rapidly release glucose rate high on the glycemic index (GI). Foods that slowly release glucose are low on the glycemic index. Mixing high and low GI foods can result in a moderate glucose release.
Artificial Sweeteners
|
N/A
| Never a Healthy Sugar Alternative All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. They should be avoided. In fact, given a choice between high fructose corn syrup and artificial sweeteners, we recommend high fructose corn syrup by far (though it's essentially asking if you should consume poison or worse poison). |
Stevia
|
0
|
Best Healthy Sugar Alternative
Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other problems associated with sugar consumption. Read more about stevia at Organic Lifestyle Magazine (OLM). Please note that Stevia and Truvia are not the same thing.
|
Xylitol
|
7
| Xylitol is a natural sugar alcohol sweetener found in the fibers of fruits and vegetables which can cause bloating, diarrhea, and flatulence with initial consumption. 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. |
Agave Nectar
|
15-30
| A sweet syrup made from the Blue Agave plant, Agave Nectar is obtained by the extraction and purification of "sap" from the agave plant, which is broken down by natural enzymes into the monosaccharides (simple sugars): mainly fructose (70-75%) and dextrose (20-26%). Read more about agave nectar at OLM. |
Fructose
|
17
| Though fructose has a low glycemic index rating, fructose consumption should be limited. Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition. |
Brown Rice Syrup
|
85
| It is not recommended for diabetics, since its sweetness comes from maltose, which is known to cause spikes in blood sugar. |
Raw Honey
|
30
| A Healthy Sugar Alternative in moderation
With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey. Read more about honey at >>>
|
Coconut Palm Sugar
|
35
| Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). It's also made from the sap of coconut palms. With a relatively low glycemic index, Cocnut palm sugar is the new rage among health nuts. It's often called "coconut nectar sugar" or "coconut sugar". |
Apple Juice
|
40
| Fresh apple juice is good for you, though we recommend eating fresh raw whole apples. Concentrated apple juice (sometimes used as a sweetener) is closer to refined sugar than fresh apple juice. |
Barley Malt Syrup
|
42
| Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Barley malt is made by soaking and sprouting barley to make malt, then combining it with more barley and cooking this mixture until the starch is converted to sugar. The mash is then strained and cooked down to syrup or dried into powder. |
Amasake
|
43
| This is an ancient, Oriental whole grain sweetener made from cultured brown rice. It has a thick, pudding-like consistency. It's not easy to find in the U.S., but it is a great alternative to refined table sugar. |
Sugar Cane Juice
|
43
| Healthy Sugar Alternative in moderation Sugar cane juice has many nutrients and other beneficial properties and is said by some health practitioners to be almost as medicinal as raw honey. |
Organic Sugar
|
47
| Organic sugar comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. (It has not been processed to the degree white sugar is processed). |
Maple Syrup
|
54
| Maple syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and is therefore processed. It has a high glycemic index, and though it is much more nutritious then refined table sugar and high fructose corn syrup, there are better choices. |
Evaporated Cane Juice
|
55
| Evaporated cane juice is often considered unrefined sugar, but juicing is a refining process, and evaporating refines further. Though better than turbinado, cane juice (unevaporated) is a better choice as a sweetener. |
Black Strap Molasses
|
55
| White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium, phosphorus, potassium and zinc, and is alkalizing to the body. |
Turbinado
|
65
| Turbinado sugar is partially processed sugar, also called raw sugar. Raw Sugar |
Raw sugar
|
65
| Raw sugar is not actually raw sugar. It is processed, though not as refined as common white table sugar. Therefore, given a choice between raw and white, choose raw. There are many different variations of raw sugar with many different names depending on how refined it is. |
Cola (and most other sodas)
|
70
| Though cola has a lower GI ranking then some might expect, there are many other reasons to avoid cola, or any type of soda. There is nothing beneficial to the human body inside a can of soda (not to mention we should avoid drinking out of aluminum cans!). |
Corn Syrup
|
75
| Corn syrup has very little nutrition and should be avoided. |
Refined, Pasteurized Honey
|
75
| The nutrition is gone, and there is often high fructose corn syrup added to processed honey. Refined pasteurized honey is no better than white table sugar. |
Refined Table Sugar
|
80
| Conventionally grown, chemically processed, and striped of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes (high fructose corn syrup is the other) of nearly every health ailment known to man (or woman or child). Not only does it have a high GI ranking, but it also is extremely acidic to the body causing calcium and other mineral depletion from bones and organs (sugar is alkaline but has a very acidic effect on the body). |
High Fructose Corn Syrup
|
87
| Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose. |
Glucose (AKA Dextrose)
|
100
| White bread was the benchmark, but for consistency glucose now holds the rating at 100. |
Maltodextrin
|
150
| Foods that have maltodextrin often say "Low Sugar" or "Complex Carbohydrate", but this sweetener should be avoided! |
Please note that the glycemic index numbers here are estimates. There are many variables that help determine how quickly a sugar is absorbed. These numbers represant an average of many different respected studies. In addition, it is very important to note that the glycemic index does not define what is a healthy sugar and what is an unhealthy sugar. There are many other variables.
Read More:
Read More:
- http://www.organiclifestylemagazine.com/blog/healthy-sugar-alternatives.php
- http://goo.gl/1QRLD
- Aspartame - used in CANDEREL Sweet Poison? A synthetic sweetener linked to an avalanche of health problems;
- http://www.scribd.com/doc/26248716/Project-on-Stivia-in-Pakistan#page=11
- http://www.livestrong.com/artificial-sweeteners/
- http://www.benefits-of-honey.com/health-benefits-of-honey.html
- http://inhealth.about.com/managing-diabetic-nerve-pain/five-principles-of-diabetes-management?did=t5_rss1
Please visit: http://aftabkhan.blog.com
