Lifestyle Lament: Sugar Substitutes

     People who try to reduce their sugar intake face a dilemma.  They must choose from an ever expanding array of  of sugar substitutes.    We know that deprivation  in our diet can lead to binge eating.  The more forbidden the fruit  the greater the desire.  Sugar  is one of the most addictive substances know to man and women, too!. 

      Here is my short list of the most natural sugar stand-ins  available:

• Stevia Root is an herb that comes from central and south America.  It is 40 times sweeter than regular sugar but can possess  a bitter aftertaste.  The newer strain  seems to have solved that problem by using the  sweetest part of the plant.  However,  Stevia is not recommended for baking.  You can purchase a form of Stevia in most supermarkets and health food stores.
• Whey Low is a  sugar substitute is made of three sugars.  It contains fructose from fruit,  table sugar (I.e. sucrose)  and lactose.  When the sugars are all blended together they interact so that they aren't completely absorbed by the body.  It has one quarter of the calories of sugar and one third of the Glycemic index of sugar resulting in no sugar crash after consumption. It can be used in place of sugar in most baking recipes using the same amount.  It can be purchased online and/or at wheylow.com.wheylow.com
• Xylitol  is a naturally occurring sugar alcohol found in beets, berries and corn.  Sugar alcohol is not digested well in the body so they can have a laxative  affect.    That is why it does not raise sugar levels in the blood. So it's both good and bad news.   It can be used for baking.  It is recommended that you use half the amount of sugar used in recipes.  It can be purchased in health food stores or online.  
• Agave Nectar is a sugar substitute that comes from the same plant used to make tequila.  At 20 cal a teaspoon it is more caloric then sugar but because it is sweeter you can use less.  When baking it it is it is advised that you use one third the amount that you would use for sugar because of its sweetness.  It is recommended that you lower the oven temperature because of increased browning.  There has been some concern over the high fructose content  in agave similar to high fructose corn syrup.

     There are other sugar substitutes on the market but studies have shown that they have dubious  side effects on our health.  The above choices are said to be the most healthy alternatives to sugar if you're going to use a substitute at all.  Some just eliminate all sugars and substitute various foods and change their texture to appease sugar cravings and slow down blood sugar metabolism.

Bottom Line:  Let common sense prevail.  If something disagrees with you, discontinue use.

This can be made with black beans and dates instead of sugar.

The Sweetness in Your Life

     The abysmal craving for sugar has devastating effects.  Obesity and it subsequent ills are  very real consequences of sugar consumption. They   eclipse   our  very survival.  The futility  of using pharmaceuticals  to fight the effects of sugar continues to  skyrocket. Consumers erroneously believe they can ingest  whatever  they like indiscriminately,   as long as they possess that magic bullet  to protect them.  But if something seems to good to be true,  it often is. The result can be challenging as individuals  deal with the possible side effects of each medication.
      Sugar, ever present  in processed foods,  in various forms, has  become the Bain  of our existence.  Sugar triggers the brain like hard-core drugs,  escalating our unrelenting desire for more.  Food and drug  manufacturers profits soar while we ride an internal body-mind   roller coaster.  The ride will become relentless   unless we make lifestyle changes to stabilize our blood sugar, improve our physical health and restore our peace of mind.  Reading content labels, eliminating fast food, baked goods and pre-cooked frozen foods,  and exchanging table sugar for more healthful ingredients are  viable options.
       When you have a craving for something sweet you need to satisfy it to prevent bingeing.  Fruit, honey and maple syrup might be  possible sugar substitutes  for some.  Fruit, being more nutrient dense, contains more vitamins, more minerals plus phytonutrients.   The fiber contained within  also helps to slow down the  metabolic breakdown of carbohydrates  to  avoid any drastic changes in blood sugar levels.
      Diabetics  should exercise caution, limit portion size,  speak with their physicians and perhaps refer to diabetic food lists like those on WEBMD for guidance when using dried fruits.    Sweet fruits recommended for diabetics are generally melons and berries.    There  are  natural sugar substitutes like stevia root, xylitol , whey lo,  agave nectar and coconut crystals.  These have their own affects on sugar metabolism in the body and is the subject for a future post. Keep in mind that avocados, peppers, cucumbers, squash, eggplants, olives, and tomatoes are also fruits because they produce seeds.  Their use is not covered  here.
     If sugar is not an issue, try making a paste with your favorite reconstituted dry fruits in a food processors. Put dry fruit in a jar 3/4 full, add water and leave overnight in the fridge.     Experiment with different fruit combos. Make sure you add enough water to create a smooth paste and to avoid damaging your food processor.  My  food processor of choice is the Cuisinart Custom 14-Cup Food Processor  because it is not only makes ample amounts,but is  user friendly. It  comes with a tutorial DVD and an instruction booklet so novices need not fear.  It has a powerful motor and it is up to most arduous tasks that would defeat a processor of lesser quality.
      Store the fruit paste in a glass jar and refrigerate it.  It can last up to two months in the refrigerator.  It can stay longer in the freezer.
     This paste  can be used in baking, cooking,  as a topping on desserts, as jam on your toast or as a sandwich ingredient.  It can be used in recipes instead of sugar.  Be aware that some adjustments need to be made in amounts , cooking and baking times, liquids and so on.  It's all  a matter of personal preference.   Be creative! Homemade fruit paste makes a great gift!  Bon appétit!

Bottom Line :  When life batters  you with  waves,  learn how to surf!  
               Problems can be overcome with a little ingenuity.