61.
Wholesome Goodness Of
Natural Sweeteners
After examining an impressive array of dangerous sweeteners, let us look at the options we are left with. After all, some sweetness is something no one can live without.
Commercial Brown Sugar - A Word of Caution
It is often said that brown sugar is a healthier option than white sugar. But you can chalk that up to clever marketing or plain and simple illusion. In reality, brown sugar is most often ordinary table sugar that is turned brown by the reintroduction of molasses. Normally, molasses is separated and removed when sugar is created from sugarcane plants.
In some cases, brown sugar — particularly when it is referred to as “raw sugar” - is merely sugar that has not been fully refined. But more often than not, manufacturers prefer to reintroduce molasses to fine white sugar - creating a mixture with about 5 percent to 10 percent molasses - because it allows them to better control the color and size of the crystals in the final product.
So the two varieties of sugar are almost similar nutritionally. Because of its molasses content, brown sugar does contain certain minerals, most notably calcium, potassium, iron and magnesium (white sugar contains none of these). But since these minerals are present in only minuscule amounts, there is no real health benefit by using brown sugar.
A 1-teaspoon serving of brown sugar supplies just 0.02 milligrams of iron, for example -- a miniscule amount of the daily 8 milligram requirement for men and 18 milligrams for women of childbearing age.
In some cases, brown sugar — particularly when it is referred to as “raw sugar” - is merely sugar that has not been fully refined. But more often than not, manufacturers prefer to reintroduce molasses to fine white sugar - creating a mixture with about 5 percent to 10 percent molasses - because it allows them to better control the color and size of the crystals in the final product.
So the two varieties of sugar are almost similar nutritionally. Because of its molasses content, brown sugar does contain certain minerals, most notably calcium, potassium, iron and magnesium (white sugar contains none of these). But since these minerals are present in only minuscule amounts, there is no real health benefit by using brown sugar.
A 1-teaspoon serving of brown sugar supplies just 0.02 milligrams of iron, for example -- a miniscule amount of the daily 8 milligram requirement for men and 18 milligrams for women of childbearing age.
Raw Sugar
Raw sugar is cane sugar which has been minimally processed. The precise definition varies, depending on who you talk to. Adherents to a raw food diet, for example, may have very specific definitions which involve temperature and handling, while others may view any sort of lightly refined sugar as raw sugar. In all cases, raw sugar is the product of the first stage of the cane sugar refining process, and as a result it has some very distinctive characteristics.
Because raw sugar is not heavily refined, it has a higher molasses content than table sugar, which lends the raw sugar a rich, complex flavor. The large granules are also delightfully crunchy. On nutrition scale, it scores little higher than commercial brown sugar and white sugar.
When Europeans started to explore Asia, one of the first products they were introduced to was raw sugar, and it proved to be a big hit; it was also one of the first crops established in the Caribbean colonies, demonstrating how readily people took to it.
There’s nothing wrong with a little raw or brown sugar, consumed in moderation. And if you eat a lot of it, nothing is going to make it any healthier for you.
Because raw sugar is not heavily refined, it has a higher molasses content than table sugar, which lends the raw sugar a rich, complex flavor. The large granules are also delightfully crunchy. On nutrition scale, it scores little higher than commercial brown sugar and white sugar.
When Europeans started to explore Asia, one of the first products they were introduced to was raw sugar, and it proved to be a big hit; it was also one of the first crops established in the Caribbean colonies, demonstrating how readily people took to it.
There’s nothing wrong with a little raw or brown sugar, consumed in moderation. And if you eat a lot of it, nothing is going to make it any healthier for you.
Unrefined Jaggery
It is advised to use healthy sugar alternative that is unrefined Jaggery. Unrefined jaggery has a mineral content of approximately 60 times that of refined white sugar. One teaspoon of jaggery contains approximately 4-5 mg calcium, 2-3 mg phosphorus, 8 mg magnesium, 48 mg potassium, 0.5 mg iron, as well as trace amounts of zinc, copper, thiamin, riboflavin, and niacin. The corresponding values for refined white sugar are all essentially zero.
Rapadura
Rapadura is the Portuguese name for unrefined dried sugarcane juice. Probably the least refined of all sugarcane products, rapadura is made simply by cooking juice that has been pressed from sugarcane until it is very concentrated, and then drying and granulating it or, traditionally, pouring it into a mold to dry in brick form, which is then shaved. Because the only thing that has been removed from the original sugarcane juice is the water, rapadura contains all of the vitamins and minerals that are normally found in sugarcane juice, namely iron. A German company called Rapunzel markets pure, organic rapadura.
Raw Honey
Raw honey is a natural sweetener that is easily available. Honey has been used as a sugar substitute for centuries. You can mix it in milk or spread it on bread for a great breakfast. Since it has a low glycemic index, it’s ideal for those who want to lose weight. If you’re trying to lose weight, you should take some honey every morning. Honey is rich in antioxidants, which can protect your body from a variety of illnesses. It can also treat insomnia, beautify the skin, help wounds heal and promote digestion.
Not all honey is created equal – in fact far from it. The liquid honey that is normally sold in stores is a type of honey that has been processed. Most of this processing involves a high heat treatment, which actually eliminates most, if not all of the health benefits of honey and leaves you mainly with plain sugar.
Not all honey is created equal – in fact far from it. The liquid honey that is normally sold in stores is a type of honey that has been processed. Most of this processing involves a high heat treatment, which actually eliminates most, if not all of the health benefits of honey and leaves you mainly with plain sugar.
Therefore, for maximum benefits, especially for one’s health, honey should be raw, and preferably from organic sources.
Honey is a truly natural sweetener that was a part of the human diet since time immemorial. We know also that this substance was never eaten in large amounts. Honey has also been used regularly as a substance with healing properties in many ancient traditions, including Ayurveda. Honey should never be heated to maintain its benefits.
Honey is a truly natural sweetener that was a part of the human diet since time immemorial. We know also that this substance was never eaten in large amounts. Honey has also been used regularly as a substance with healing properties in many ancient traditions, including Ayurveda. Honey should never be heated to maintain its benefits.
Date Sugar
Though it’s called “date sugar,” this sweetener is not a form of sugar. It’s actually an extract taken from dehydrated dates. Date sugar is widely used as a substitute for regular sugar, because it is a healthier alternative. It contains essential minerals such as iron, calcium, phosphorus, magnesium, zinc and selenium, and it’s effective in improving cognitive functions, maintaining healthy blood pressure, enhancing immune system and relieving migraine, asthma and sore muscles.
Blackstrap Molasses
Unlike other sugarcane sweeteners, it contains significant amounts of vitamins and minerals. “First” molasses is left over when sugarcane juice is boiled, cooled, and removed of its crystals. If this product is boiled again, the result is called second molasses. Blackstrap molasses is made from the third boiling of the sugar syrup and is the most nutritious molasses, containing substantial amounts of calcium, magnesium, potassium, and iron. When buying, consider choosing organic blackstrap molasses, as pesticides are more likely to be concentrated due to the production of molasses.
A tablespoon of viscous molasses packs about 15 percent of the daily iron requirement for a normal adult, as well as vitamin B6, magnesium, calcium, and more antioxidants than any other natural sweetener.
A tablespoon of viscous molasses packs about 15 percent of the daily iron requirement for a normal adult, as well as vitamin B6, magnesium, calcium, and more antioxidants than any other natural sweetener.
Maple Syrup
Maple syrup comes from the sap of maple trees, which is collected, filtered, and boiled down to an extremely sweet syrup with a distinctive flavor. It contains fewer calories and a higher concentration of minerals (like manganese and zinc) than honey. You can find it in bulk in some natural foods stores, but don’t be fooled by fake maple syrups, which are cheaper and more readily available at the grocery store. “Maple-flavored syrups” are imitations of real maple syrup. To easily tell the difference, read the ingredients list on the nutrition label. True maple syrup contains nothing but “maple syrup.” Imitation syrups are primarily made of high fructose corn syrup, sugar, and/or artificial sweeteners, and contain 3 percent maple syrup (or less).
Brown Rice Syrup
Brown rice syrup is made when cooked rice is cultured with enzymes, which break down the starch in the rice. The resulting liquid is cooked down to a thick syrup, which is about half as sweet as white sugar and has a mild butterscotch flavor. It is composed of about 50% complex carbohydrates, which break down more slowly in the bloodstream than simple carbohydrates, resulting in a less dramatic spike in blood glucose levels. It’s worth noting that the name “brown rice syrup” describes the color of the syrup, not the rice it’s made from, which is white.
Grape and Orange Juice
You can juice your own grapes and get a very potent sweetener. If you buy grape juice, make sure it’s not already supplemented with sugar or fructose. Orange juice is slightly less sweet and has a bit more of a specific taste, but does well in many bread and soup recipes.
Agave Nectar
Agave nectar is produced from the juice of the core of the agave, a succulent plant native to Mexico. Far from a whole food, agave juice is extracted, filtered, heated and hydrolyzed into agave syrup. Vegans often use agave as a honey substitute, although it’s even sweeter and a little thinner than honey. It contains trace amounts of iron, calcium, potassium and magnesium. Agave nectar syrup is available in the baking aisle at most natural foods stores. The fructose content of agave syrup is much higher than that of high fructose corn syrup, which is of concern since some research has linked high fructose intake to weight gain (especially around the abdominal area), high triglycerides, heart disease and insulin resistance. High fructose corn syrup contains 55% fructose while agave nectar syrup contains 90%. Despite this, it has a low glycemic index because of its low glucose content.
Sucanat
Sucanat stands for sugar-cane-natural, and is very similar to rapadura. It is made by mechanically extracting sugarcane juice, which is then heated and cooled until tiny brown (thanks to themolasses content) crystals form. It contains less sucrose than table sugar (88 percent and 99 percent, respectively).
Turbinado sugar
Turbinado sugar is often confused with sucanat, but the two are different. After the sugarcane is pressed to extract the juice, the juice is then boiled, cooled, and allowed to crystallize into granules (like sucanat, above). Next, these granules are refined to a light tan color by washing them in a centrifuge to remove impurities and surface molasses. Turbinado is lighter in color and contains less molasses than both rapadura and sucanat.
Evaporated Cane Juice
Evaporated cane juice is essentially a finer, lighter-colored version of turbinado sugar. Still less refined than table sugar, it also contains some trace nutrients (that regular sugar does not), including vitamin B2. In Europe, it’s known as “unrefined sugar.”
Coconut Sugar
Coconut sugar is made from coconut sap, resembles cane sugar, but is very low on the glycemic index. Very healthy, coconut sugar contains sulfur, healthy micronutrients, potassium and magnesium. It is easiest to find in Asian countries.
Mesquite
The mesquite tree, common to the American southwest, produces a beanlike pod that can be dried and pulverized for use as a sweetener or flour. It’s gluten-free, with a low glycemic index, and high in fiber and protein. Sprinkle mesquite powder onto oatmeal, add it to smoothies, or replace a percentage of regular flour in baking recipes. Mesquite adds a warm, mellow caramel flavor to almost any food that needs a touch of sweetness.