Who among us doesn’t love
sweets? The sweet flavor releases serotonin in our brains, the chemical
responsible for our sense of well-being and contentment. But when it comes to
sweeteners, not all are created equal. There are side effects and health risks
from refined sweeteners like white table sugar and high-fructose corn syrup,
and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since
refined sweeteners have been stripped of vitamins, minerals and fiber, they can
spike blood sugar, which can often lead to cravings and mood and energy
fluctuations. Instead, using naturally and minimally processed sweeteners can reduce
cravings for sugary things.
Here are a few natural
sweeteners to substitute in drinks, food and baking. Since they are all
approximately 1.5 times sweeter than refined sugar, you can use less. You can
find them in most supermarkets or natural food stores. When replacing sugar
with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone
seems to love honey, one of the oldest natural sweeteners on the market. Honey
will have a different flavor depending on the plant source. Some are very dark
and intensely flavored. Wherever possible, choose raw honey, as it is unrefined
and contains small amounts of enzymes, minerals and vitamins. Also choose local honey as it can aid in
reducing and eliminating seasonal allergies.
Fruit
Fruit
is the most natural form of sugar available.
Our bodies know exactly how to assimilate it. Fruits whether fresh or dried have been used
in recipes for hundreds of years. Also
you can use fresh fruit juices in many recipes as well.
Maple Syrup
Maple
syrup is the concentrated extract of the sap of maple trees. It adds a rich,
deep flavor to foods and drinks. Make sure to look for 100% Grade B pure maple
syrup, not maple-flavored corn syrup. As with all
sweeteners, organic varieties
are best.
Adapted from "The Cane Mutiny," New Age Magazine,
March/April 1999.
Deborah Farley
is a licensed acupuncturist, naturopath and owner of the Acupuncture Clinic of
Richmond, in Richmond, Virginia. She's a leading authority on using nutrition
and Chinese medicine for treating symptoms and root causes of illness. For additional resources to improve your
health and wellness, visit www.debifarley.com or call 804.288.3927.
