Have you noticed how sugar is getting a lot of bad press recently, and rightly so! High fructose syrup is also another baddie in the Thomas house hold, and we always check our labels in the supermarket.
Always avoid artificial sweeteners which can actually be more harmful than sugar and fructose. One’s to avoid are aspartame, Sucralose and saccharin. Fresh Start tip-always check food labels. Aspartame is probably the worst as there are the most reports of adverse effects. Here is a link of reasons.
But there is some sweet news. Did you know that you can sweeten your favourite foods without the potentially dangerous effects of sugar? Here are a few of our sugar substitute ideas.
1) Stevia- aka Truvia.
This zero calorie sweetener comes from a plant found in Brazil.
Stevia will not cause a spike in your blood sugar level and tastes just like sugar.
FRESH IDEA- speaking of tasting just like sugar, try adding Truvia to your favourite gluten free cereals and beverages.
This NATURAL sweetener has been shown to taste sweeter than sugar. This sweetener also contains some vitamins and minerals your body needs such as potassium and iron.
FRESH IDEA- try adding Agave Nectar to your favourite dinner recipes. Try and pick a brand that hasn’t been over processed and is organic and use sparingly as it has a high fructose content.
Another NATURAL sweetener. Unlike sugar, which can lead to weight gain, studies have shown replacing sugar with honey can actually attribute to weight loss. Niacin and riboflavin can be found here as well. FRESH IDEA- try using Honey instead of sugar in your morning coffee. As a general rule we would suggest never to cook honey. Instead try adding raw honey to goats yogurt, warm herbal tea or spread it on sprouted break. It tastes yummy and your body will thank you for it. Again go for honey that hasn’t been over processed and use in moderation.
4)Sugar alcohols like xylitol.
In moderation sugar alcohols are better than refined sugars. This isn’t as sweet as sugar and has less calories. Xylitol is a good brand. Apparently it is good for tooth decay.
Here are food suggestions for each of the sweeteners in some savoury dishes. Enjoy!
Stevia- Asian Shrimp Dumplings-
Mix red diced pepper and onion, crushed garlic , shrimp, soy and teriyaki sauce, Stevia, and organic sour cream in a bowl, fill flattened wonton wrapper with mixture, dampen outer edge of wonton wrapper with water, seal wonton wrapper with mixture inside. Then heat on medium on a non-stick pan, cook for one minute on each side, pour some water into pan and cover, cook for additional minute, take off lid and allow cooking to get rid of remaining water, serve. Serve with a nice mixed salad of grated beetroot and carrot, green salad leaves and sliced tomatoes.
Agave nectar-Agave-Barbecue Roasted Chicken-
Make sure oven reaches 400 degrees. Place chicken breasts in pan adding seasonings, cover pan with rice paper, let chicken roast for half an hour, mix barbecue sauce with tomato paste, agave syrup, mustard, olive oil, vinegar, salt, cumin, cinnamon, garlic powder, Worcestershire, and pepper in a bowl, remove foil from roasted chicken, add mixture, cook for additional half hour, or until the interior of chicken is at 165 degrees. Serve with home made coleslaw and organic new potatoes.
Honey- Honey Baked Organic Chicken-
Make sure oven is at 325. Rub chicken with garlic powder, salt, and pepper, beat egg, and non smelling and tasting coconut oil, in a small bowl, coat chicken with mixture. Place the chicken in a baking dish, cook for about an hour, baste chicken with remaining mixture, turn chicken over and let bake for another 15 minutes. Once the chicken is out the oven you can spread a small amount of honey over it. Serve with a selection of lightly steamed veggies like carrots, broccoli and sweet corn.
We hope you have enjoyed our blog on sugar substitutes. Our personal favourite is stevia.
If you want to know why sugar is so bad please read our previous article on July 26th. Sugar the sweet killer.
Healthy happy wishes from
Richard and Louise Thomas from Fresh Start.
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