Whereas sugar is necessary for the proper functioning of the human body, the sugar necessary for health derives naturally from foods like grains, fruits and vegetables. However, the average individual eats 150 lbs. of added sugar per year as of 2006, contributing to instances of type 2 diabetes, metabolic syndrome, insulin resistance, free radical damage and obesity. Moreover, many sugar substitutes like aspartame may reduce some dangers of immoderate sugar consumption, but may produce their own health risks.
Fruit Juice
Fruit juice concentrate is an effective sweetener that can replace sugar in many recipes. This is because fruit juice is sweet due to its fructose content, which is a simple monosaccharide akin to glucose and sucrose. Fructose is the safest out of the three, because it has the lowest glycemic index and incites the least insulin release. Therefore, fructose is least likely to cause many negative effects associated with sugar, such as insulin intolerance and weight gain.
Honey
Honey is sweeter and contains slightly more calories as well as carbohydrates than granulated sugar. Nonetheless, it presents healthful benefits that sugar does not. Among these benefits are the presence of nutrients like vitamin B9 and protein. Furthermore, some forms of honey, like noni, manuka and Sidr, are antibacterial, antiviral and antifungal. Moreover, raw honey contains antioxidants, probiotics and enzymes. Accordingly, honey can be a nutritious replacement for sugar, which contains nothing but sucrose.
Agave
Agave is a desert plant that yields a nectar that is 80 percent fructose. Accordingly, it has a low glycemic index, rendering it slightly less harmful than sugar as a sweetener. Moreover, it contains inulin and saponin. Inulin is a fiber that serves as a probiotic and saponins are natural detergents that can help lower cholesterol and inhibit cancerous growth. However, the inulin and saponin content of agave is likely not enough to have any positive effects unless consumed in inordinate amounts or over an extended period.
References
- "The Metabolic Syndrome Program: How to Lose Weight, Beat Heart Disease, Stop Insulin Resistance and More"; Karlene Karst; 2006
- "Endocrine Responses to Sugar Ingestion in Man"; N.V. Bohannon, J.H. Karam and P.H. Forsham; Journal of the American Dietetic Association; June 1980
- "Living Cuisine: The Art of Spirit of Raw Foods"; Rene Loux Underkoffler; 2003
- "Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why"; Jonny Bowden and Jeannette Bessinger; 2008
- "Superfoods: The Food and Medicine of the Future"; David Wolfe; 2009
- "The Raw Food Lifestyle: The Philosophy and Nutrition Behind Raw and Live Foods"; Ruthann Russo; 2009
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