Naturally Sugar-Free!
By Dana Sindona
The good news: The medical world, media, and American consumers are catching on to the overabundance of sugar in the “SAD” Standard American Diet and the detrimental health effects it creates. Refined sugar, high fructose corn syrup, and even their more natural counterparts (“raw” sweeteners) have been associated with candida, diabetes, tooth decay, poor digestion, mood disorders, and acidosis.
The bad news: American consumers are turning to artificial sweeteners such as Splenda® (sucralose), NutraSweet® (aspartame), and Sweet N’Low® (saccharin) as a way to satisfy their sweet tooth; our consumption has more than doubled in the last twenty years. Not only is the safety of these chemicals in constant debate, but recent studies also suggest that artificial sweeteners may contribute to overeating and weight gain.
Luckily, the natural food industry offers healthy and safe alternatives to artificial sweeteners. Products such as stevia, lo han guo/kuo, xylitol, and erythritol are 100% natural, versatile, and safe for diabetics or anyone else looking to reduce or eliminate sugar from his or her diet – without compromising taste!
Stevia is a Central and South American plant leaf sold in powdered and liquid form; in the U.S. it is marketed as a dietary supplement. Stevia tastes 300 times sweeter than sugar without affecting blood glucose levels – it may even help to enhance them! Stevia is great for sweetening liquids (hot or cold), and can even be used in cooking/baking, though recipe adjustments may be necessary to compensate for the moistening and bulking qualities of sugar. A little stevia goes a long way, so experiment according to your taste buds.
Lo Han Guo/Kuo is an oriental fruit extract usually offered in liquid extract. It is 250 times sweeter than sugar and can be used in the same way as stevia.
Xylitol is a naturally occurring sugar found in fruits and vegetables. It contains 40% fewer calories than refined sugar, is safe for use by diabetics (it has a glycemic index of 7), and has been found to control cavity-causing bacteria in the mouth (XLEARInc.). Look for xylitol in bulk (it resembles white sugar), candies, gums, toothpastes and mouth rinses. Xylitol is very user-friendly and can be substituted in equal parts for sugar in most recipes. Xylitol may cause gastrointestinal upset for some individuals, so it is advisable to introduce it to one’s diet in smaller amounts initially.
Erythritol is a natural sugar alcohol that tastes 70% as sweet as sugar and has a glycemic index of zero. It has fewer laxative side effects than other sugar alcohols (such as maltitol and mannitol), making it a popular choice in recent years. Like xylitol, it can be substituted in equal parts for sugar in most recipes.
Many websites and cookbooks offer recipes and information regarding a naturally sugar-free lifestyle for you and your sweet tooth. Experiment with alternative sweeteners and enjoy guilt-free indulgence!
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