It’s Just Not Worth It
by Willie Victor
The most important first rule of nutrition is ”everything in moderation.”
As we move into the holiday season, sweets suddenly abound. I always tell my clients to eliminate as much sugar from their diets as possible – especially refined sugar – which is difficult as we head into this time of year. Chef Tom has some recipes that use good alternatives. Most of us are aware that sugar is not good for us, but we may not know exactly why. Here’s why.
Sugar creates:
- Osteoporosis – Sugar is very acidic. The body does not like living in an acidic condition and, to rectify the imbalance, leaches minerals, especially calcium, from bones, which leaves them brittle. The amount of calcium in the urine doubles when soft drinks are consumed.
- A lowered immune response – Sugar suppresses our Natural Killer Cells (the cancer fighters) and the T-cells (our defense against disease). A study using processed honey, table sugar, and processed orange juice (100 grams of sugar) decreased white blood cell activity for five hours. Just 24 ounces of cola depressed the activity of neutrophils, which are white blood cells that eat bacteria.
- Dioxin, a toxic chemical – White refined sugar is bleached with chlorine bleach which many people are sensitive to. Chlorine, when combined with organic compounds converts to Dioxin.
- Indigestion – Consuming sugar increases the yeast in the gut. This harms the gut lining and crowds out our predominant bacteria (the good guys) which make short-chain fatty acids that support the integrity of the gut lining and make B vitamins. This prevents our food from being digested the way it should.
- Fat - Sugar can make it difficult to lose weight because of the constant elevation of insulin, a fat sparing hormone that causes the body to store excessive carbohydrates.
- Cholesterol – Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol (LDL) and decreases the good cholesterol (HDL).
- Wrinkles – Sugar causes a loss of tissue elasticity changes the structure of collagen which causes the skin to wrinkle.
- A greater risk of Alzhemier’s Disease – MRI studies show that adults 60 and older who have high uric acid, which can be caused by consuming sugar, are 4-5 times more likely to have vascular dementia, the second most common form of dementia after Alzhemiers.
50% of Americans are consuming a half a pound of sugar A DAY. Did you know that baby formula has the same amount of sugar as one can of Coca-Cola? The amount of sweetener in our diets has risen, creating an epidemic of diabetes. In 1983, for every 100,000 people three were diabetic; today that number is 8,000.
Manufactureres, aware that many people are avoiding sugar, instead use “dried organic cane juice” or “dehydrated cane juice” on their ingredient labels. These are just other words for sugar.
High fructose corn syrup, which has replaced sugar in 55% of manufactured foods and beverages, is no better. Corn syrup doesn’t break down in the body. Instead, it goes straight to the liver and becomes a liver toxin. Additionally, it turns into fat (VLDL and Triglycerides) and is deposited in our bellies, buttocks, breasts and thighs.
Agave, which is made from the sap of a succulent plan, has been touted as a healthy, low-glycemic sweetener. Recent studies have shown, however, it to be just as harmful as corn syrup.
Here are some sugar alternatives I recommend:
- Sugar alcohols such as Xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are incompletely absorbed by the small intestine and provide less calories than sugar. Additionally, they are not acidic, do not raise blood sugar, or create heart disease. They can, however, cause bloating, diarrhea and flatulence.
- Stevia is a sweet herb derived from the leaf of the South American and is safe in its natural form.
- Lo han (or luohanguo) is derived from fruit and has no effect on blood sugar and therefore does not create an insulin response.
- Honey is completely natural in its raw form and has many health benefits when used in moderation. It does spike blood sugar and is not the preferred sugar for diabetics.
- Coconut and palm sugar are low on the glycemic index and are a good choice to occasionally sweeten a dessert. They will raise the blood sugar in a diabetic.
Sugar is something those going gluten-free need especially to be very aware of. Manufacturers, to increase the appeal of a gluten-free product, often add sugar. It’s important to select any manufactured food wisely. Do not get caught up in the hype of gluten-free at the expense of your health.
Thanks for really making it so clear: Sugar = Poison.
What is current intel on brown rice syrup as a sweetener?
Brown rice syrup
Brown rice syrup is a liquid sweetener with the consistency of honey. It can be substituted for honey in baking. It has a unique caramel-like flavor that can be used to enhance a recipe, but it will disappear if used sparingly in a recipe.
Brown rice syrup metabolizes slowly but does have calories and carbohydrates. Diabetics and low-carb dieters should use it with caution. Otherwise, it is fine for anyone who wants a whole-food natural sweetener.
Brown rice syrup is made by combining barley m alt and brown rice and cooking the mixture until all the starch is converted to sugar. The mash is then strained and cooked down to a syrup that is only 20 percent as sweet as sugar.
The final product is roughly 50% soluble complex carbohydrates, 45% maltose, and 3% glucose. It is a “time-release” energy source. The glucose is absorbed into the bloodstream immediately, the maltose digests over one and a half hours, and the complex carbohydrates burn over two to three hours.
Brown rice syrup is considered to be one of the healthiest sweeteners in the natural food industry, since it is produced from a whole food source and is made up of the simple sugars.
Brown rice syrup is excellent for a bit of sweetness on toast, whole grains, sweet potatoes or squash, or in tea. It blends well to sweeten salad dressings, soups, and sauces. I’ve been surprised that I have been able to make toffee and crisp cookies with rice syrup. And it is wonderful in gooey treats like pecan pie. I’m finding new uses all the time. It’s one of my favorite sweeteners.
http://www.organiclifestylemagazine.com/blog/healthy-sugar-alternatives.php
Thanks, Tom, for BRS update. We use it for most foods that benefit from sweetening.