Natural Healthy sugar substitutes
Who doesn’t enjoy a sweet treat? Sugar is the one taste to which most of us take an instant liking. But how can you enjoy the benefits of sugar without the empty calories?
Sugar is a natural product. It is grown in nature and tastes good. The problem is that we eat too much of it. Sugar is added to everything. Our taste buds are dulling and we need more sugar to get the same effect that a little bit gave us in the beginning.
Sugar has no fat but it does contain a lot of calories. Adding sugar leads to empty calories being consumed. When that excess sugar is not needed by the body for fuel it is stored as fat. And, we all know what too much fat does to our bodies.
Instead of using pure cane sugar in your recipes and as a condiment, try a few sugar substitutes. Now, before you say anything, not all sugar substitutes are made for cooking and some have aftertaste. We will give you alternatives to those as well.
Stevia – This is a sugar substitute that grows from an herb. It is sweeter than table sugar so you don’t use as much. It also contains FOS, or fruit oligosaccharides. Using stevia helps aid in digestion by keeping the level of good bacteria in the intestine at an optimal level.
Xylitol – You have probably seen this compound mentioned on gum packages. It is the new ingredient being added to sugarless gum. Xylitol comes from plants and is a natural sweetener. It is useful for helping prevent tooth decay.
Molasses – Blackstrap molasses is often used as a condiment and an ingredient in gingerbread and baked beans. But, its sweet taste makes it an excellent sugar substitute in oatmeal. Molasses contains many of the minerals that the body needs each day like iron and calcium. It is actually a byproduct of the sugar refining process.
Honey – This food is made by one of God’s creatures. Why shouldn’t we eat it? Honey comes from bees and gives us many health benefits: antibacterial, cleanser, and quiets coughs to name a couple. Honey is a natural sweetener that contains antioxidant substances.
Agave nectar – This sweetener comes from plants in Mexico and Central America. The plants grow for many years and sap extracted to create the nectar or syrup. It has a low glycemic index meaning that using it won’t spike your blood sugar. It provides steady fuel and some say it tastes similar to honey.
Maple syrup – You put it on your pancakes, but how about in your hot cereal? It is made from the sap of the maple tree and tastes great. Even a teaspoon provides sufficient sweetness.
Sugar is not the only sweetener we can use when we want a taste of something good. Try these other natural substitutes to add that great taste to your tea, hot cereals and other food dishes.
How to make five a day a reality
According to the food pyramid set down by the U.S. Department of Agriculture, people need five servings a day of fruits and vegetables. That seems like a lot. So, how can you get all of them in?
The world is a fast moving place. We always seem to be in a hurry to get or leave someplace. In that rush, we often forget to eat. When we think of it, we opt for fast food fare or anything quick to stop the hunger so we can keep on moving.
Unfortunately, this leads to bad eating habits that can expand your waistline. And, don’t even mention fruits and vegetables. The average adult gets one serving or less of the required intake each day. We are way too deficient in that area. And, if adults are deficient, what hope is there for the kids?
Learn how to make five a day (and more) a reality with these few tips.
Use fruit as a snack – How will you reach for fruit instead of chips? Well, take the chips out of the house. Then, cut up your fresh fruit in preparation for snack time. Whip up a little fruity cream cheese dip so that kids can enjoy dipping their fruits. What fruits work well for this? Try strawberry pieces, bananas, peaches, melon, oranges and apples. Apples are also great dipped in low-fat caramel.
Vegetables as a snack – One good turn deserves another. Lay out veggie trays for family and friends to snack on when they come over. Avoid bringing sugary snacks at get-togethers so no one has to be tempted with unhealthy fare.
Drink your juice – When you are in a hurry, you may not necessarily want to munch on an apple. With all the fiber, it will be slow going to get it all down. How about juice? There has been a lot of literature on fruit juices. As long as you stick to 100% fruit juice and no more than eight ounces a day you won’t get too many calories and you can count that as one of your five a day.
An alternative is to juice your own fruits and vegetables. Invest in a juicer and create your own combinations that have all of the nutrients with none of the preservatives and extra sugar.
Dried snacks – This works best with fruit. Carry a bag of dried fruits with you to snack on when you want something sweet.
Spruce up dips and sauces – Cut a few extra vegetables for sauces, casseroles and salsa. It already contains some vegetables when you buy them from the store, but those extras you add provide texture and more opportunities to sneak in a few extra veggies.
So, how are you going to get your five a day? The above examples can get you started. You can certainly find other ways to enhance your foods throughout the day.
