The Great Sugar Debate
There has been a lot of talk about sugar over the last few years. Some folks are covering their ears and singing “la-la-la-la” because they don’t want to hear about it, others openly laugh at the thought that sugar could be worse for you than fat, others are quitting sugar altogether (yes that includes fruit… and honey? Well, it is basically the devil).
I thought that I would add my two cents. Not because I’m a great authority when it comes to sugar, or nutrition for that matter, but because if you are cooking my recipes it makes sense for me to tell you why I choose the ingredients that I do.
When it comes to the science it’s pretty clear that sugar is indeed very inflammatory to our bodies. Yes, it would probably be good for your physical health to quit sugar with the super healthy folk who are downing green smoothies after their ice bath and morning jog.
But guys, I don’t think anyone actually wants a green smoothie made with raw eggs and bone broth for breakfast, if you do I’m very happy for you…really I am.
For my family, at least, I decided to draw a line. Food is so critical to our health but so is a healthy mind. If a cold green smoothie has you dreading getting up even more than an ice bath, wellll I tend to think you aren’t doing yourself any favours.
There have been copious amounts of studies done on the link between mental health and physical health, the evidence is there, the two are intricately linked in astonishing ways.
Discovering the importance of diet made me extremely anxious in the last few years. The tipping point for me came when I got enormously stressed over my daughter eating ‘too many’ sultanas with her daddy because “the sugars would be inflaming her already damaged gut”. That was when it dawned on me that I would very likely cause food anxiety in my child and that she would not be able to enjoy eating with the innocent joy that children should.
I decided then that I needed to let go of all these ‘rules’ when it came to food. We would still eat a nutrient dense, healing diet BUT we would eat food we enjoyed (farewell bone-broth smoothies and cauliflower porridge, yes cauliflower porridge is a thing…don’t try it, you’re welcome) and not stress over sugars that have healthful properties.
Not long after that I discovered that the stress had been even more destructive to my health than less ‘ideal’ food choices.
Like I said, the two are intricately linked in many astonishing ways.
So folks, it is important not to get ourselves too anxious over food. Let’s use it to fuel and heal our bodies, but let’s also ENJOY it and let it bring family and friends together in the way that only food can.
So to finally stop beating around a bush here is the list of sweeteners that I use AND why I like them!
SWEETENERS I LIKE!
Raw Honey
Raw honey is impressive. It contains 22 amino acids, 5000 enzymes and 27 minerals including iron, zinc, potassium, calcium, phosphorous, magnesium and selenium.
Many studies have shown that consuming honey daily raises antioxidants in the body which in turn help to prevent disease.
If that wasn’t enough, eating raw honey assists the release of melatonin in the brain. This supports our immune systems by rebuilding our tissues during periods of rest and aiding sleep.
It’s pretty wonderful stuff.
A little disclaimer: Honey is all sorts of bad for folks with fructose malabsorption, but that’s another kettle of fish.
Maple Syrup
Maple syrup is a good source of manganese and zinc. It also contains calcium, potassium, iron and magnesium in smaller amounts.
Moreover it provides the body with up to 24 different antioxidants helping the body to reduce inflammation and fight disease.
Where possible select darker coloured maple syrup since it will have a better nutritional profile than the lighter coloured varieties.
Coconut Sugar
Coconut sugar is a fantastic substitute for white sugar in baking. It can be substituted 1:1. It is also great for recipes that tend towards being too moist without adding more liquid in sweetener form.
From a nutritional standpoint evidence shows that quite a significant amount of the nutrients found in the coconut palm are retained in the sugar. Most notably coconut sugar contains; iron, zinc, calcium and potassium. It is also provides a source of polyphenols and antioxidants that help the body to reduce inflammation.
Fresh Dates
Dates are jam-packed with soluble and insoluble fibre with 100g providing 27% of your daily fibre needs. They are a fantastic source of amino acids and can help to normalise and regulate digestive function.
Dates boast an impressive nutritional profile and are a fantastic source of potassium, magnesium, zinc, calcium, phosphorus, vitamin B6, B3, B2 and B1, vitamin K and vitamin A.
Not to mention they have also been proven to lower cholesterol and improve bone health!
Fresh and Dried Fruit
The health benefits you get from using fresh or dried fruit will vary depending on what fruit you decide to use. Ultimately you can consume fruit knowing that you are getting a good amount of essential vitamins and minerals.
My favourites to use are freshly squeezed orange juice with the pulp (citrus fruits have been shown to help the body to detoxify whilst providing anti-inflammatory properties, and yeeesss it helps the immune system because it is good source of vitamin C!) and dried figs (they are an amazing source of potassium, and they are super delicious!).
THE SO-SO LIST
Cane Sugar
This one is a bit of a pickle to discuss and I have mixed feeling about it. I will admit that I do indeed consume small amounts of refined cane sugar in 70%+ dark chocolate. I also opt for cane sugar sweetened cranberries and sour cherries because the alternative versions contain refined apple juice which is no good for my little one.
When it comes to nutritional content it really depends on what type of cane sugar you are talking about;
Highly refined table sugar? Wellll, it hasn’t got much going for it.
Blackstrap molasses? Some people think it’s basically a health food due to its impressive content of manganese, copper, iron and calcium.
I haven’t experimented much with blackstrap molasses but plan to give it a try in the future.
Rice Malt Syrup
I went through a stage where I only sweetened my baked goods with either rice malt syrup or fruit. I do see the benefits of this as a sweetener. It is fructose free, has a mild flavour and is reminiscent of caramel… not to mention it doesn’t attract ants the way that honey does.
I no longer use this in my baking due to rice having reactive factors for my daughter.
It may also surprise you to know that rice malt syrup is quite highly refined. Moreover I don’t like consuming something that is basically nutritionally dead, and I’m sorry to say that any nutrients found in rice malt syrup are in negligible amounts.
SWEETENERS I DISLIKE
Xylitol
For us this one is plain and simple. Xylitol is usually derived from corn which makes my daughter suffer terribly. For that reason you won’t see it used in my recipes.
Many people report gastrointestinal distress with this sweetener. It is linked to gut dysbiosis, bloating, nausea and leaky gut…not exactly what I want to experience after eating a cupcake.
Agave Syrup
I feel like this one masquerades as a ‘healthy’ sweetener when it is actually very highly processed. It is pretty much devoid of nutrients and contains more fructose than high fructose corn syrup! I know, I know this came as a huuuggee shock to me as well. Some sources claim (now hold onto your hat) that agave syrup can contain up to 50% MORE fructose than high fructose corn syrup. Yeah, that. Gross.
Aspartame (and all other ‘number’ sweeteners)
Don’t touch them. Please don’t, there are better options!
Aspartame alone is linked to all kinds of scary things like nerve disorders, behavioural changes (due to it causing a disruption to normal brain function and processing), migraines and intestinal distress.
There are much better options! If you must have something sweet and don’t want ANY fructose please choose rice malt syrup instead!
Aaaaaand that's it! If you have any thoughts or are interested to hear about other sweeteners not mentioned here then please comment below, I'd love to hear from you!
