Keep Me Sweet

18Jan13

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Since I cannot have sugar any longer, I have found some interesting products and ways to cook so I don’t compromise taste or jeapordize my diet. If you are diabetic or cannot tolerate sugar, you might enjoy this read. Always consult with your doctor before changing your diet.

What I’ve discovered about the marketed sweeteners:

There are a few choices for sugar substitutes out there like Splenda (chemically derived from sugar combined with maltodextrin), Truvia (stevia and erythratol (a sugar alcohol)), Steevia (natural from the Steevia plant), Steevia in the raw (combined with maltodextrin), Sweet-n-Low and Equal (which contains aspartame). No calories on any of these. What you give up here is taste.

Raw or Turbinado Sugar – even though less processed is not much better than sugar. It still promotes tooth decay. Not good for diabetics. 20 calories per tsp (more calories than table sugar). Glycemic index of 70.

Real Sugar – 16 calories per tsp. Glycemic index of 70

Agave – Comes in dark or light syrup. Made from the agave plant. 30 calories per tsp. Low-glycemic index of 32. However, I would not overdo this sweetener. Even though agave is actually healthy, the way it’s processed is not. Despite the health claims that made it popular, it has and will always have 60 grams of sugar per tablespoon.

My Favorite Sugar Substitutes:

Coconut Palm Sugar – Comes granulated (much like brown sugar in looks and taste). Can be found in health food stores or Amazon.
Great for baking. Good for granolas. Low-glycemic index of 30. Use in place of brown sugar. Great in crumbles like coffee cake toppings. 15 calories per tsp.

Zylitol – Comes granulated much like sugar. Extracted from hardwoods. A sugar alcohol. Can be found in health food stores or Amazon. Great in homemade ice cream. Great for baking. Can also be ground into a powder to be substituted for powdered sugar. Won’t promote tooth decay. You can use the same amount of zylitol as sugar in recipes. 9.6 calories per tsp. Low-glycemic index of 7. Zylitol is 100% as sweet as sugar. As with sugar alcohols, it may cause bloating or diarrhea (I still hate that word). I’ve only experienced mild effects of this.

Erythritol – Comes granulated much like sugar. Made from sugar. A sugar alcohol. Can be found in health food stores or Amazon. Just like Zylitol, it won’t promote tooth decay. You can use the same amount as sugar in recipes even though it is 70% as sweet as sugar. 9.6 calories per tsp. Lowest glycemic index of 0. As with sugar alcohols, it may cause bloating or diarrhea. I personally cannot tolerate this sugar substitute. 0.2 calories per gram.

TIP:
If you use any of the sugars above (except coconut palm sugar) in a cold beverage or iced tea for example, make a simple syrup of 1 part water to 1 part sweetener and heat in a saucepan to dissolve before adding it to a beverage.

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One Response to “Keep Me Sweet”

  1. 1 lavI

    Interesting


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