OK, so the very best way to NOT eat sugar is to exercise portion control, right? If we don’t eat it, if we eat less, if we skip the treats for today… so much the better. How else can we avoid the white stuff?
I don’t recommend using artificial sweeteners such as Splenda, Sweet-n-Low, Equal, Nutrasweet and the like because the chemical composition of these substances stresses the pancreas, liver, and adrenal glands. There is also an increased risk of various forms of cancer and brain cell damage associated with these not-so-sweet alternatives.
Stevia is an herb which actually supports the pancreas instead of taxing it like sugar does. It is up to 300 times sweeter than sugar and is refined into a powder or liquid form which can be used as a sugar substitute with a zero-glycemic index and no calories, however the taste can be bitter for those who use too much or are not accustomed to it. Stevia can be a challenge to use for baked goods, but it can work well in teas, coffee, other liquids, and hot or cold cereal.
Sugar alcohols like erythritol, xylitol, malitol and sorbitol are also calorie-free zero-glycemic index sweeteners. Xylitol, malitol and sorbitol are fine in the occasional sugar-free candies or gum, but excessive use does usually lead to an unpleasant laxative effect. Erythritol, however, is a great choice with no side effects aside from a slightly cool mouth-feel which occurs when it is not dissolved in water. Erythritol is very similar in sweetness to sugar, looks just like sugar, and tastes pretty similar—it works well for baking.
Some more natural forms of sugars which DO have glycemic indices but which are less taxing to the body and less refined than table sugar are: agave nectar, barley malt, brown rice syrup, date sugar (which is simply finely ground dates), honey, maple syrup (REAL stuff from a tree—read the label), and molasses. So if you do really want a sweet treat, these are better options.
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.
