1. Uncovering Hidden Sugars
When it comes to watching and avoiding sugar, most people know to steer clear of candy, sodas, baked goods and other sweet snacks. However, did you know that sugar and sugar bi-products are also an ingredient in many condiments, including salad dressings, ketchup, and relish? In addition, foods such as pasta and bread, when made with white flour, act as simple sugars in the body. Therefore, to truly avoid sugar, you need to be diligent about reading labels and watching for sugar buzzwords like sugar, cane sugar, evaporated cane juice, corn syrup, and high fructose corn syrup.
2. Avoid Products Made with Aspartame
While you should work to avoid sugar, don't be tempted by the artificial sweeteners on the market. Not only do they leave a horrible aftertaste, but they are also downright bad for you. Take aspartame for example. This controversial sweetener is made by combining two amino acids, aspartic acid and phenylalanine, with 10 percent methanol, an alcohol that breaks down into formaldehyde in your body. This combination has been found to have potent excitatory effects on brain chemistry, often leading to a whole host of health problems, including headaches, dizziness, anxiety and depression. The long and short of it is, don't eat aspartame.
3. Use Splenda Sparingly and With Caution
When sucralose (Splenda) came on the market, diabetics and dieters alike were praising the virtues of this seemingly miraculous sweetener. The reason? Not only does it taste like sugar, but it is made from sugar, sort of. Sucralose is made by replacing two of the molecules from table sugar with chlorine, creating a substance 600 times sweeter than sugar. From a health standpoint, those two chlorine molecules are problematic. Rodent research has shown that sucralose causes shrinkage of the thymus gland, up to 40 percent, as well as some enlargement of the liver and kidneys. Considering that a properly functioning thymus gland is essential for a healthy immune system, this is not great news. So, until long-term human studies or formal follow-up is done, use Splenda only occasionally for a treat rather that a viable replacement option.
4. Choosing a Natural Sweetener
There are many natural sweeteners that you can substitute for sugar. Three of the most common are maple syrup, honey and agave nectar. All three are delicious alternatives, however all three do still raise blood sugar levels. For this reason, you are better off enjoying maple syrup, honey, and agave (or products that include these ingredients) as a rare treat rather than a staple.
5. Erythritol is a Diabetic Baker's Dream
Erythritol is a naturally occurring substance that is found in many fruits, as well as fermented foods like soy sauce, beer, wine, sake and even cheese. While technically a sugar alcohol, erythritol doesn't cause digestive upset like maltitol or even xylitol. But what diabetics and others love most about it is that it looks like sugar, is about two-thirds as sweet as sugar and doesn't cause a change in blood sugar levels. Plus, it has no calories, no fat, and even no aftertaste. Best of all, you can use it as a one-to-one replacement for sugar in most baking recipes.
