As children prepare fun costumes and parents stock up houses with candy in preparation for the groups of ghosts, witches, and ghouls to come knocking, I am often answering questions about sugar. So many of us have a love-hate relationship with this sweet ingredient. Recently a dear friend inquired about birch sugar… I hadn’t heard of it, or at least I thought I hadn’t. As usual, when I don’t immediately recognize something, I consulted google and learned that birch sugar is no more than xylitol. If xylitol looks familiar, it is because we often see it on labels for “sugar-free” gum. And when I figured out the birch sugar = xylitol, I realized this isn’t the best sugar alternative for a few reasons. First, it has a tendency to cause gastrointestinal upset (eg bloating, gas, loose stool). Second, it is highly processed.
So, I answered with the above, and the next question that followed was, “well, what do you suggest?” Great question! Check out some of my favorites:
- Coconut palm sugar (a wonderful sugar alternative, just the right amount of sweetness)
- Lucuma (a dried fruit that is made into powder with anti-inflammatory benefits)
- Yacon (a tuber that offers nutrition and probiotics)
- Dates (a sweet fruit that is even safe for folks with diabetes)
- Blackstrap molasses (a liquid sweetener, can help keep gray hair away, too!)
- Grade B maple syrup (sweetness and nutrients that boost heart health and immunity)
- Organic honey (contains nutrients and is antimicrobial)
- Organic cane sugar (okay, yes, not an alternative, but really, sugar is not “bad,” it is the amount of sugar consumed that we should be concerned about. Don’t deprive yourself. Sugar is not the enemy – the problem is eating out of balance.)
- Stevia (I hesitate to put this on the list because Coke and Pepsi have co-opted stevia and created a chemical monster out of a natural sweetener… and, I personally don’t like the way it tastes. But, that being said, if you do opt for stevia, be sure to read this article first.)
Sugar consumption tips:
- Eat sugar in combination with fiber – this helps the liver process the sugar more slowly, which reduces sugar’s toxicity on the liver.
- When the ingredient label lists only “sugar,” beware: 90-95% of the time this ingredient will actually be genetically modified beet sugar.
- Be sure to express gratitude and enjoy every bite you consume, regardless of what it is. Eat mindfully and know that everything you consume is going to be used by your body for fuel. And, the good news is that you get to choose the quality of your fuel and are also able to transform it with your powerful mind. Enjoy!
