So now that you decided to reduce or eliminate sugar in your diet, what’s left to eat when you want something sweet?
Here are four sugar substitutes that taste even better than refined sugar, along with nine easy desert recipes that will satisfy even the smarmiest of sugar cravings.
Fruits: nature’s candy store
It’s mind boggling to think of all of the delicious and varied fruits available to us today. From sweet coconut, to tangy pineapple, to the bold and deep flavors of cherries and plums, our options are endless! Velvety papayas, comforting bananas, juicy grapes, and succulent nectarines…. Yum, yum, yum!
But, as with all good things, there’s a limit. Some health professionals recommend that we have no more than 2 servings of fruit per day to maintain health. This is because of the high fructose content in fruit, a sugar we need to consume in moderation due to its effects on the body. (http://tinyurl.com/5w4dyg).
Then there’s the local, sustainable angle. Think about it. Our ancestors couldn’t hop in the car, drive to a Whole Foods and pick up a mango from Mexico. Instead, fruits were seasonal, limited, and therefore, special “treats.” I try to think of them that way too and my body has thanked me with less sinus congestion.
A word about dried fruit
Dried fruit is infinitely sweeter than raw and the variety and portability is wonderful. But, just like raw fruit, limited quantities are advised. Also, some kinds are better than others.
Beware of dried fruit that contains added sulfates, vegetable oils or sugars. It’s amazing how many times I’ve seen dried fruit with these harmful ingredients. But, if you read your labels, you should be able to pure dried bananas, dates (rolled in coconut for an extra treat!), apricots, currants (nice in meat dishes), prunes, berries, etc.
Transitioning to the harder stuff
During the first several years after giving sugar up, I stayed with fruits as my main source for something sweet. I limited my consumption to two whole pieces per day and this worked for me. I enjoyed all of the beautiful fruits of the season and felt they satisfied my sweet tooth. I also used sweet spices such as cinnamon, clove, nutmeg, and vanilla bean in my foods and beverages such as yogurt, teas, smoothies, and stews.
As time passed, and my sugar-free way of eating became a way of life, I was ready to branch out.
That’s when I was introduced to stevia and raw honey.
Stevia: The sweetest herb of all
I swear, the heavens opened when I learned about stevia.
Stevia is a green herb from the sunflower family, native to subtropical and tropical South America and Central America. Popular in other countries for hundreds of years, stevia is just recently taking off in the States, which is good news.
Check this out: Stevia doesn’t affect blood sugar levels; it doesn’t feed Candida, is nearly 300 times sweeter than sugar, and it is calorie free! And yet, to me, it is a “clean” sweet that doesn’t set up cravings for sugar, carbohydrates, or other substances.
I used stevia in my yogurt, kefir, oatmeal, cheesecakes, smoothies, etc.
Stevia comes in several forms… the whole dried leaf, the ground dried leaf which is a funky green powder, a more “refined” stevia that is white, and a liquid form which is more concentrated. Test out the different forms and find one that works for you. I like the liquid form as it blends the best.
When purchasing your stevia, find one that is a pure form as nowadays stevia products are filled with fillers like malodextrin (literally and figuratively, a bad sugar), lactose, glycerin (another sugar) etc. and this can set up cravings.
Be careful not to use too much stevia! A little goes a long way and it can have a bitter aftertaste if it is overdone.
Raw Honey: An enzymatic food filled with nutrition
The next healthy sugar I branched out to was raw honey.
Did you know that pure honey contains vitamins (B1, B2, B3, B5, B6, and C), minerals (calcium, iron, magnesium, phosphate, potassium, sodium chlorine, and sulphur), over 22 amino acids and antioxidants? Honey also has antibacterial and antifungal properties, disinfecting and healing wounds, scrapes and burns. It also soothes sore throats, coughs, and respiratory conditions.
Unlike other sweeteners, honey is pre-digested and easier on our digestive system. When consumed with starches, the enzymes in honey actually help us breakdown complex carbohydrates. Maybe that’s why oatmeal and toast are often paired with honey!
With all of this goodness, we have to remember that honey is still a sugar; it is comprised of glucose and fructose so it’s best to use in small quantities. It is also vital to use raw, unfiltered, unprocessed honey which keeps all of its enzymes, co-factors, vitamin and mineral content alive. Heated honey that is transparent acts similar to the other bad sugars out there.
I’ve used honey in smoothies, teas, cookies, nut bars, granola, fruit salad, yogurt, etc. Experiment with the texture and find out what works best for you.
So, are you ready to try these delectable treats? You’d be amazed how close these sugar substitutes taste to the real thing!
Next post, I’ll post some fantastic recipes that will keep you satisfied. In the meantime, here are some links to my favorite honey and stevia products.
Honey:
http://www.ysorganic.com/honey.html
http://www.reallyrawhoney.com/
Farmers markets are also another great place to buy raw and local honey
Stevia:
http://www.buywisdom.com/prodinfo.asp?number=STV-CLR
http://www.buywisdom.com/prodinfo.asp?number=STV-WP
http://en.wikipedia.org/wiki/Stevia
http://www.homeremediesweb.com/honey_health_benefits.php
http://www.westonaprice.org/foodfeatures/honey.html
This is part five in a seven-part series.
This is a blog about triumph.
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These sugar substitutes measure the same as sugar, cup for cup, and have the same taste and texture as sugar. Calorie Restriction Diet
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