Natural sweeteners content by Integrative Nutrition
Natural Sweeteners Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
Agave Nectar Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
I have quite the sweet tooth myself, but I’ve found ways to get my fix through natural, nutrient rich sources. Here is one of my concoctions that is high in fiber, antioxidants, gives you a boost of energy, and is delicious! Try it as a afternoon treat, rather than after dinner.
Cocoa Berry Cloud: Ingredients: 2 TBSP Cocoa, dry powder, unsweetened 1/4 cup (1 oz) Walnuts, english, edible portion 3/4 cup frozen berries splash (2 TBSP or so ) Almond Milk 1/2 cup Greek, No-Fat, Vanilla 1 1/2 TBSP Agave Nectar Sweetener, Light or Raw 1 tsp cinnamon (optional)
Combine cocoa powder, almond milk, and agave in a bowl or saucer and heat to create a chocolate fudge like syrup (if microwaving, heat only 15 to 20 sec). Add in yogurt first, then berries, and walnuts. Sprinkle in cinnamon if you like, and enjoy!
Cals: 281 Protein: 12g Fat: 7g Carbs: 52g Fiber: 7g