I’m glad that so many of us follow Sugar Free February and that the group conversation is so active. One of the most popular topics of discussion in the group which some people are confused about, is on which sweeteners are good if we wish to avoid sugar, and this is what prompted me to write this post. This post is about my own opinion and the things I pay attention to when choosing a sweetener.
I’m sure that each of us has their own criteria and preferences, according to the reasons they choose to detox. Personally, I pay attention to the following:
- Fructose content
Fructose is a very simple form of sugar which is metabolised faster by the liver, giving a sense of euphoria. This form of sugar is the most dangerous one for health and is related to most of the illnesses I mentioned in my previous post (diabetes, cancer, obesity, cardiovascular disease) leading to a high concentration of fat on the liver, digestive system disorders and atherosclerosis. When fructose consumption is combined with high calorie diets, the liver starts malfunctioning and stores sugar as fat. Fructose is what disoriantates leptin, the hormone which lets us know we’re full, and may lead to obesity. Fructose doesn’t give the same feeling of saturation as other forms of sugar like glucose, which results in not feeling satiated and wanting a second piece of a cake.
Sweeteners with the highest fructose concentration is agave syrup (90% fructose), which is why I avoid using agave. Fructose free sweeteners are black rice syrup and stevia. Look at chart 1 for fructose concentration in various sweeteners.
Just like you might have imagined by the name, fruits contain high volumes of fructose. What makes them safe to consume is their fibre, therefore protecting us from overconsuming fructose. That’s why one or two pieces of fruit (low on glycemic levels as we’ll read below) are safe to consume during our sugar detox, since these are small quantities that can be metabolized by the liver. A really nice sweetener which will make your sweets tastier is banana puree (difficult to add in coffee, but it works wonders in confectionaries).
What happens with fruit drinks and dried fruits?
We need to be cautious with natural fruit juices as they can burden our liver. This is why I prefer to add a lot of vegetables in my fruit juices and smoothies, which can maintain fibre in fruits. Whatever the case may be, if you wish to stay away from sugar then avoid fruit juices.
Fresh fruits contain water which makes us feel bloated and keeps us from overconsuming fruit. Dried fruits are dehydrated fruits that have no water and only have a large amount of fructose left. For example, half a cup of fresh cranberries consists of 37gr (about 9 tsp) of sugar. You must have noticed how difficult it is to stop eating after having 2 pieces of dried apricot, while two fresh apricots are enough to keep you satiated. The reason is that high fructose levels deceive the feeling of saturation. Despite loving dates a lot and consider them to be a great sweetener, I would suggest we should all stay away from dried fruits this month and come back again in March.
- Glycemic load
Another thing I keep in mind when choosing a sweetener is its glycemic index ie. how quickly it raises blood sugar levels. This is important because it somehow shows us how long a food will keep us satiated for. Foods with low glycemic levels help us maintain steadier levels of energy during the day, while foods with high glycemic levels turn our appetite into something like a yoyo. They make us crave something intensely, feel euphoric and satisfaction when we consume it, but soon makes us crave it again not long after we have it. When sugar in blood levels are low, we desperately need something, without considering its nutritional value and those are the moments we are more susceptible. Choosing sweeteners and foods with low glycemic index will not only protect you from craving sweets, but will also keep your energy levels more stable throughout the day. Most natural sweeteners have lower glycemic levels than refined sugar, so they won’t be raising or lowering your energy levels in any way as sugar, and they also reduce the risk of diabetes.
- Its nutritional value
I left this part last, but for me this is the number 1 criterion before choosing a sweetener. This is also the basic difference of fresh sweeteners and refined sugar: they offer a variety of enzymes and trace elements to our body, while sugar is just “empty” calories. Let’s summarize the nutritional value of the best natural sweeteners:
Honey:
Honey isn’t exactly considered to be sugar, but it’s a food in its own right, and that’s why it’s so healthy. It doesn’t only include sugar, but amino acids, enzymes, special types of electrolytes and antibacterial elements as well. All of these are included in the form of raw, non-processed, unpasteurized honey we normally find in small producers. In addition, raw honey can help with allergies. It is decent in glycemic index and fructose levels, so it’s a very good sweetener choice, although it’s an expensive one.
Stevia:
I don’t really use Stevia that much, but it’s considered to be a great sweetener which doesn’t contain fructose at all, and has low glycemic levels, making it an extremely good choice for diabetics. Stevia’s benefits is that it doesn’t have sugar at all and it’s 100% natural, coming from the leaves of the Stevia plant. However, Stevia is 200 times sweeter than sugar so you need to use less quantity in your baking. It’s a great choice for those who like sweet coffee.
Dates:
What makes our beloved dates a good sweetener is their rich nutritional value and their medium glycemic index (45-55). Out of all the dried fruits, dates have the richest nutritional value as they are rich in fibre and potassium. In addition, what’s nice about dates, in contrast to honey is that they contain fibre which delays sugar absorption. In contrast to refined sugar, dates are not sugar but a food in its own right consisting not only of fructose but also fibre, antioxidants and trace elements like potassium which help the body absorb sugar in a better way, while balancing the blood glucose levels at the same time. Potassium helps in the removal of toxins from the body, as well as adjusting electrolytes meaning it’s very good for athletes. In addition, dates reduce cholesterol levels, relieve constipation and boost energy levels, which is the reason why I use them so often. They can make such an extremely good caramel syrup, you wouldn’t believe it’s sugar free. They have a rather low amount of fructose and I would generally recommend having them cautiously during Sugar Free February, and only when going through severe hypoglycemic crisis.
Coconut sugar:
Coconut sugar is a much healthier alternative that can replace refined sugar in moderation, something that makes it an easy confectionery ingredient. Coconut sugar is also rich in potassium, electrolytes and other nutritional elements.
Maple syrup:
Maple syrup is a perfect sweetener with a unique nutritional value, mainly due to its many antioxidants. It is said to contain up to 24 antioxidant elements that reduce the damage caused by free radicals and inflammation. Personally, I love maple syrup not only because of its nutritional value but for its earthly taste which is perfect for sweets as well.
It should be highlighted that while these are natural and healthier alternatives than refined sugar, they don’t cease to be sugar in another form, so we need to consume them in moderation in our diet. If you have any health issues,please consult your doctor first.