When it comes to healthy sweeteners, there are a number of excellent choices on the market today. They not only help round out the flavours of your favourite kitchen creations but they also provide an array of health benefits.
Let’s start by having a look at a couple of commonly used unhealthy sweeteners and the negative effects they have on your health.
Processed white sugar is highly addictive and causes a host of health problems. It suppresses the immune system, contributes to adrenal fatigue, leads to obesity, diabetes and osteoporosis. White sugar is empty calories, providing no nutritional value.
The artificial sweetener aspertame is commonly found in diet pop and chewing gum. A couple of the popular trademark brands of aspertame include NutraSweet and Equal. Some of the reported short term negative side effects of aspertame consumption include headaches/migraines, fatigue, sleep problems and depression. Aspertame has also been linked to cancer, birth defects, seizures and fibromyalgia.
Both of these are terrible choices for sweetening your dishes – I strongly recommend staying clear of both.
Here are the best healthy sweeteners:
Honey – Honey is a superfood that contains enzymes, minerals, probiotics and antioxidants. The sugar in honey is a great energy source. Honey should never be given to children under the age of one because it naturally contains botulinum endospores – a mature intestinal tract will inhibit their growth. Honey is my #1 choice when it comes to natural sweeteners.
Agave – There is a lot of controversy over this product. I personally feel like it’s a great sweetener in moderation – preferably the clear, less processed agave. This plant contains phytochemicals that are immune boosting, anti-microbial and anti-inflammatory. So don’t be afraid to put a little agave nectar in your next smoothie 😉
Stevia – Stevia comes in many forms including a white powder (more processed), a green powder and a liquid extract. The powder obtained from the leaves of this plant is approximately 200-300 times sweeter than sugar – so a little bit goes a long way. Stevia is a 0 on the glycemic index which makes it a great sweetener for diabetics and it has no calories. Sound too good to be true?!
Depending on how the stevia is processed it may have a bitter aftertaste that will take some getting used to. If you are new to stevia you may want to start with one of the flavoured liquid extracts which are easier to palate. These extracts come in a variety of flavours (english toffee, chocolate etc.) and can be used to put a spin on your favourite dishes.
Xylitol – This naturally occurring sweetener can be found in fruits, vegetables and mushrooms. Commercially it is produced from corn cobs or hardwood – beware of xylitol derived from GMO corn. Once extracted, the white granules can be used in place of sugar – they have the same sweetness. Xylitol is good for your teeth and it helps stabilize hormone and insulin levels.
Maple Syrup – Pure maple syrup is loaded with vitamins and minerals and it contains compounds that are anti-bacterial and anti-cancer. Although you would assume due to the sweetness of maple syrup that it would be a diabetic nightmare but the opposite it true – it has been shown to prevent this disorder. Maple syrup contains compounds that encourage the release of insulin and improves insulin sensitivity which combats diabetes.
Mesquite – This Native American pod is high in protein and comes in a powdered form. It’s rich in calcium, zinc, potassium, iron and magnesium. Mesquite has a really unique flavour so I recommend starting out using a bit in your raw desserts and smoothies.
Dates – Dates usually come in a dried, whole form and are extremely sweet. They are excellent for sweetening green smoothies – throw a couple in the blender with your favourite smoothie ingredients and you are good to go. Be sure to remove the pits first or you will destroy the blades of your blender and the hard bits will ruin your smoothie.
Coconut Nectar/Sugar – Coconut sweeteners are a newer group of health food products that are produced from the sap of the coconut tree. They are very low on the glycemic index and contain vitamins B and C. The coconut sugar tastes exactly the same a brown sugar.
Lucuma – This exotic fruit from Peru is typically sold as a dried powder. It has a maple-like flavour and contains high levels of beta-carotene and iron. This powder makes a tasty addition to most smoothies.
When purchasing the above sweeteners keep in mind that quality is key! Always buy organic and look for products that are minimally processed/raw.
As you can see there a number of healthy options when it comes to sweeteners. Start with a few of the above and experiment away. I’d love to hear about your favourite healthy sweetener and how you use it – share your ideas in the comments section below.
To your health!
Jesse
