natural sweeteners and white sugar alternatives that I always have stocked (& why!)

Some of you may be wondering what some of the sweeteners are that I list in my recipes and why I am always switching it up. Here is a semi-quick post you can refer to if you are curious about natural sweeteners and how each is different. Some of these you may not be able to find at your local health food store, that is why amazon is our friend (:

·          Lakanto Sugar: the only zero glycemic sweetener that is just like sugar-in the sense that you can sub it cup for cup. Consisting of Erythtitol, (which is a naturally occurring sugar alcohol, often found in grapes, pears, mushrooms and other foods. It is said to be a safer form of sugar alcohols because it is supposed to prevent negative side effects that are often present with sugar alcohols such as bloating, gas and diarrhea) and Luo Han Guo Fruit Extract (said to act as an anti-carcinogenic as well as an anti-inflammatory and an antioxidant. It is also said to be beneficial in treating ailments such as certain digestive ailments, fever, phlegm and coughing)

·      Fruits  & Fruit Juices: Banana, dates: 30% fructose, berries, apple, orange etc… the most natural and “whole” form to sweeten desserts & smoothies with. Always choose organic when possible!

·      Organic (green if possible) Stevia: zero calories, no fructose.  Up to 300x sweeter than sugar. Although a great sweetener, if consumed too often in some people it can cause a sweet craving that can never be satisfied, thus leading to overeating (same goes for all zero calorie sweeteners, natural or not).

·      Coconut Nectar & Coconut Palm Sugar: about 38% fructose. It contains more minerals and vitamins and then ordinary sugar and has a pleasant taste. It is reputed to have a lower glycemic than sugar. It is made from made from the flower blossom of the coconut tree. The nectar is collected, and is boiled to remove the water and concentrate the sugar. Unlike other forms of sugar production, chemicals are not used either to modify or extract the sugar.

·      Yacon Syrup: The Fructo-oligosaccharides (FOS) sugars in Yacon are not fully digested. The body treats them as soluble fiber and they pass into the gut where they provide beneficial bulk helping the movement of waste through the intestine. In addition they promote the fermentation of beneficial bacteria in the gut. Consequently they provide only about one-third the calories of sugar. Another great benefit is an almost zero glycemic index, making it suitable for diabetics. Tests have also shown other benefits including regulation of blood sugar and insulin levels.

·      Raw Organic (local if possible) Honey: 40% fructose. Contains a lot of great minerals and has healing properties. It is a natural unprocessed product. Unlike refined sugar no chemicals are used in its manufacture. It can have an excellent flavor and is very useful in cooking. It is considered a very good antiseptic, and seems to work very well as relief for a sore throat. It also contains small amounts of antioxidants and other substances, which are considered beneficial to health.

·      Organic Brown Rice Syrup: a fructose-free, natural sweetener derived from brown rice. Although a good sweetener in moderation, its GI rating is rather high (60-70%). So, just like any sweetener, I alternate this one in every once in a while.

·      Pure (grade B) Organic Maple Syrup: 40% fructose. A majority of shoppers purchase grade A maple syrup because it most resembles the highly processed versions made with corn syrup. Grade B is usually produced later in the season, tends to have a richer flavor, pours a bit thicker and is more nutrient-dense. In other words, B is a better choice.

·      Organic Blackstrap Molasses: unlike other sugarcane sweeteners, contains significant amounts of vitamins and minerals. “First” molasses is left over when sugarcane juice is boiled, cooled, and removed of its crystals. If this product is boiled again, the result is called second molasses. Blackstrap molasses is made from the third boiling of the sugar syrup and is the most nutritious molasses, containing substantial amounts of calcium, magnesium, potassium, and iron. When buying, consider choosing organic blackstrap molasses, as pesticides are more likely to be concentrated due to the production of molasses.

·      Organic Agave: Not all agave is created equal. Some can be up to 90% fructose, which is more than high fructose corn syrup! The better qualities are around 60-70%. If you are using agave, do your research and make sure you have a good quality.

·      Raw Organic Cane Sugar/Sucanat: 50% fructose. Not much better than white sugar-but not "bad"-no food should be labeled "bad" in my opinion. There are simply just better choices.

All these, in moderation can be good for us and are natural to eat, and crave at times. Sweet is a flavor none of us can go without, but just as anything in life, we must moderate it and use it according to our bodies at the time, and always with balance.