Natural sweeteners abound, you’ll be happy to know. There are several alternative sweeteners that you can use to prepare foods and not miss your just desserts in life. I have done my share of going to the refrigerator, opening the door and just staring inside, waiting for something to jump out at me.
What did I want? Something sweet? No, I tried a cookie and wasn’t satisfied. Something salty? Nope, I ate chips and still had a craving. Something fatty? (My usual downfall.) No, I tried some cheese and that didn’t work either.
Finally I figured out that what I wanted was not food, but rather, comfort and no kind of food was going to give me that. Once I finally got over my physical cravings for various types of food (and that was a long journey), I realized that what I wanted was some sweetness in my life.
I’m a very disciplined person and I was working way too much and taking no time for myself. So even though I wasn’t physically craving sweets, I did want a little taste of some natural sweetener to finish out my meal. Usually I needed to get the strong taste of garlic and onions off my breath too, as I do consume a lot of those.
Therefore I do feel that it is important to have some natural sweetness in our lives and there are many desserts that can be made that are actually good for you. So you can relax now and breathe easier. Healthy eating can even be fun!
Xylitol
You probably have never heard of this natural sweetener but it is great for use in baking as a substitute for sugar. It gives baked goods more body as you use it measure for measure the same way you use sugar.
Xylitol is a sugar alcohol, a natural sweetener that is found in strawberries, birch bark and corn cobs. This is from the web site xylitol.org which has this to say: “Xylitol is right here, inside, already. Our bodies produce up to 15 grams of xylitol from other food sources using established energy pathways. Xylitol is not a strange or artificial substance, but a normal part of everyday metabolism.
Xylitol is widely distributed throughout nature in small amounts. Some of the best sources are fruits, berries, mushrooms, lettuce, hardwoods, and corn cobs. One cup of raspberries contains less than one gram of xylitol.”
From the web site xylitolinfo.com comes this: “Xylitol is a low-glycaemic sweetener and is metabolized independently of insulin. Xylitol does not cause the sharp increase in blood sugar levels or the associated serum insulin response, which is usually seen following consumption of other carbohydrates. Thus, Xylitol can be recommended as a sugar-free sweetener suitable for diabetics as well as for the general population seeking a healthier lifestyle.”
For a little bit of the history of the natural sweetener xylitol, this is from Emerald Forest brand’s brochure: “During World War II, Finland was suffering from a sugar shortage and with no domestic supply of sugar, they searched for, and rediscovered, an alternative – xylitol. It was only when xylitol was stabilized that it became a viable natural sweetener in foods.”
Many of my baked recipes include the use of this natural sweetener xylitol so it will be referenced many times in the creation of breads and desserts. One slight caution though: if you consume too much of it at one time, it can have a slight laxative effect. This will resolve as the body’s enzymatic activity adjusts. Therefore, use all things in moderation.
If you use Xylitol only, with no other sugars, many fungi, bacteria and viruses will eat it thinking it is sugar. When they do, they will die off, so it is wonderful for those who suffer from Candida. Xylitol also alkalizes they body which is something most people need, because the norm is too much acidity.
Stevia
I am in complete agreement with Dr. Mercola on the best type of natural sweetener to use for most things that you ingest. He says, "Unlike aspartame, suclarose and other artificial sweeteners that have been cited for dangerous toxicities, stevia is a natural alternative that's ideal for diabetics, those watching their weight and anyone interested in maintaining their health. Stevia can be used in appetizers, beverages, soups, salads, vegetables, desserts -- virtually anything! It is, hands down, the best alternative to sugar you will ever taste.”
Stevia is the natural sweetener I use the most often in drinks, mostly teas, and a number of my deserts along with my Sweet Breakfast Granola. It is 200-300 times sweeter than sugar so a little bit goes a very long way. Notice the size of the “spoon” included with this brand of stevia and use that as your guide.
Both Stevia and Xylitol can only be found in the supplement section of stores, not in the natural sweetener section, but that may hopefully be changing. At Kroger, it is up front in the Natural Market section of the store. See my separate section on how to grow and harvest it here.
Now some of the big players are starting to use stevia combined with erythritol, and some even with sugar, since the FDA has finally reversed its idiotic stance that the natural sweetener stevia is unsafe to be used by itself. This past decision was done in capitulation to the artificial sweetener industry and has resulted in confiscation of both produce and books in the past, totally unfairly in my opinion.
I’m also seeing a few companies coming out with pure stevia in packets so I think that’s a step in the right direction too. The FDA approved it in 2008 under pressure from bottled drink manufacturers, whose profits are dropping as people get wise to HFCS. There is hope after all!
On my last trip to Harry's Whole Foods, I saw that KAL brand now has a Stevia extract that includes Lou Han Guo as well. So things are beginning to change.
Luo Han Guo
There’s a good chance you have never heard of this product either but it is a marvelous natural sweetener. From Dr. Ray Sahelian’s site I quote this (raysahelian.com):
LUO HAN GUO fruit by Ray Sahelian, M.D.
Luo han guo is a very sweet fruit found in China. Extracts of luo han guo (also spelled Luo han kuo or lo han kuo) are now being marketed as a sweetener. The amounts normally used are so small that luo han guo is not likely to have any appreciable effect on human physiology.
My experience with luo han guo
I keep luo han guo on my kitchen counter and use it to sweeten teas. It is low-calorie, has a fruity sweetness, and I would recommend it as an alternative to sugar and artificial sweeteners."
Lo Han Sweet Jarrow Formulas
"Lo Han Kuo is the fruit of Momordica grosvenori, a plant cultivated in the mountains of southern China. Mogrosides, which are water extracted from the Lo Han fruit, offer a pleasant, sweet taste without elevating blood sugar. Lo Han Kuo Mogrosides are up to 250x sweeter than sugar.
Xylitol, a naturally occurring polyol, is sweet with a distinct cooling sensation in the mouth. Xylitol is metabolized differently from a conventional sugar and does not cause or contribute to tooth decay. Xylitol is as sweet as sugar, having 40% less calories.
Lo Han Sweet Advantages:
• Low Glycemic Index: Does not cause extreme fluctuations in blood sugar.
• Heat Stable: Very stable under high temperature, and can be added to both hot as well as cold foods. Suitable for cooking and baking.”
I have not been able to find any local sources for this natural sweetener and my supply was given to me by a friend. If you go online, you can buy it from several places there. Jarrow brand is one company that carries it as well as Body Ecology. I go back and forth between stevia and luo han guo for variety.
Agave Nectar
This is what Dr. Mercola has to say about agave in his article found here:
“Many varieties of agave nectar are processed at relatively low temperatures (below 118°F) and are marketed as a “raw” food.
The Myth of Agave as a “Healthy” Sugar Substitute
Agave syrup is neither a natural food nor organic.
Fully chemically processed sap from the agave plant is known as hydrolyzed high fructose inulin syrup. According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health:
“[Agave is] almost all fructose, highly processed sugar with great marketing.”
Agave syrup is not low calorie.
Agave syrup is about 16 calories per teaspoon, the same as table sugar.
Agave syrup may not have a low glycemic index.
Depending upon where the agave comes from and the amount of heat used to process it, your agave syrup can be anywhere from 55 percent to 90 percent fructose! (And it’s likely you won’t be able to tell from the product label.) This range of fructose content hardly makes agave syrup a logical choice if you’re hoping to avoid the high levels of fructose in HFCS (high fructose corn syrup).
And if you’re diabetic, you should know that the alleged benefit of agave for diabetics is purely speculative. Very few agave studies have been documented, and most involved rats. There have been no clinical studies done on its safety for diabetics.
Since most agave syrup has such a high percentage of fructose, your blood sugar will likely spike just as it would if you were consuming regular sugar or HFCS, and you would also run the risk of raising your triglyceride levels. It’s also important to understand that whereas the glucose in other sugars are converted to blood glucose, fructose is a relatively unregulated source of fuel that your liver converts to fat and cholesterol.
A significant danger here is that fructose does not stimulate your insulin secretion, nor enhance leptin production, which is thought to be involved in appetite regulation. (This was detailed in one of the most thorough scientific analyses published to date on this topic.)
Because insulin and leptin act as key signals in regulating how much food you eat, as well as your body weight, dietary fructose can also contribute to increased food intake and weight gain. Therefore, if you need to lose weight, fructose is one type of sugar you’ll definitely want to avoid, no matter what the source is.
Other Dangers of Fructose
In addition, consuming high amounts of concentrated fructose may cause health problems ranging from mineral depletion, to insulin resistance, high blood pressure, cardiovascular disease, and even miscarriage in pregnant women.
Fructose may also interfere with your body’s ability to metabolize copper. This can result in depletion of collagen and elastin, which are vital connective tissues. A copper deficiency can also result in anemia, fragile bones, defects in your arteries, infertility, high cholesterol and heart disease, and uncontrolled blood sugar levels.
Additionally, fructose consumption has been shown to significantly increase uric acid. Elevated levels of uric acid are markers for heart disease. It has also been shown to increase blood lactic acid, especially in diabetics. Elevations in lactic acid can result in metabolic acidosis.
Isolated fructose has no enzymes, vitamins or minerals and can rob your body of these nutrients in order to assimilate itself. Hence, consumption of fructose can also lead to loss of vital minerals like calcium, iron, magnesium, and zinc.
Other Reasons You Should Steer Clear of Agave
1. There are very few quality controls in place to monitor the production of agave syrup. Nearly all agave sold in the U.S. comes from Mexico. Industry insiders are concerned agave distributors are using lesser, even toxic, agave plants due to a shortage of blue agave.
There are also concerns that some distributors are cutting agave syrup with corn syrup -- how often and to what extent is anyone’s guess. In addition, the FDA has refused shipments of agave syrup due to excessive pesticide residues.
2. Agave syrup is not a whole food -- it is fractionated and processed. The sap is separated from the plant and treated with heat, similar to how maple sap is made into maple syrup. Agave nectar is devoid of many of the nutrients contained in the original, whole plant.
3. Agave syrup is not a live food. The natural enzymes are removed to prevent agave syrup from fermenting and turning into tequila in your food pantry or cabinet.
4. Agave is, for all intents and purposes, highly concentrated sugar. Sugar and sweeteners wreak havoc on your health and are highly addictive.”
On a personal note, I have tried agave nectar and it gave me horrendous headaches so I will definitely not use this form of natural sweetener. It is your choice if you want to try it, but with all of this information, I would avoid it just on general principles.
Please see this separate page on high fructose corn syrup (HFCS), which though made from a substance (corn) found naturally in nature, is NOT a natural sweetener to be ingested at all for many reasons.
The natural sweetener fructose found in fruits is perfectly fine to ingest if you eat the whole fruit instead of only the juice, and if you do it in moderation. That way you get much-needed fiber and your body gets a feeling of fullness instead of sensing it as hydration only.
Top of Page
Return from Natural Sweeteners to Healthy Eating On The Run
Return from Natural Sweeteners to Eat a Healthy Breakfast
