This weekend we had a wonderful Grand Opening and were delighted to see some familiar and some new faces. We enjoyed some tasty treats and I think a few people were surprised to see some sweets among the offerings. Sugar is not a health food by any standard—it is an addictive substance which creates withdrawal symptoms when stopped—and overconsumption of sugar is directly responsible for much of the U.S. population being hypoglycemic. Diabetes is currently the 6th leading cause of death in the U.S. and incidents of diabetes are increasing at alarming rates in much of the western world.
However, I do believe we can enjoy some sweet treats from time to time, especially if we choose how we do so carefully. Sweetening desserts with fruit is a great way to enjoy both the natural forms of sugars as well as adding fiber to a dish. Dried fruits like prunes, dates, apricots and raisons provide sweetness, fiber, and are a great source of iron, too.
Occasionally people ask if raw sugar or brown sugar are better choices than table sugar—the answer is not really. While raw sugar is slightly less refined, and brown sugar contains trace amounts of molasses (which does have a few vitamins and minerals), the final product is 96% sucrose as opposed to 99.9% sucrose in table sugar—a negligible improvement.
If you are going to consume sugar from time to time, two great ways to slow the rate at which the sugar is absorbed into the blood stream are: increase fiber and/or eat some protein with the sweet treat. When we slow the rate of sugar absorption, we are able to minimize the stress on the body—especially the pancreas. Increase the fiber or protein content of desserts by including whole grains, fruits, nuts, or even legumes (sounds weird but it actually can be done!).
Please stay tuned to this blog. On Wednesday I’ll discuss sugar substitutes—which to avoid, which to try, and how best to use them.
Christina Rutheiser, CNHP, Holistic Nutrition Consultant for Integrative Health Centers
*Of course, if you are a diabetic, please follow your doctor’s advice and come see me for more specific advice on managing blood sugar issues.
