Spring Cleaning--Sugar Challenge!
Starting today, I am beginning a sugar challenge. My buddy, Erin from Well in LA has started the process and I am piggy backing on this escapade! As most of you know, I am 5 months pregnant. It's really easy to fall into the trap of eating poorly when pregnant because, "I'm getting fat anyway, why not indulge?" I truly do think it's fine once in a while, everything in moderation (including moderation!). BUT, when growing a HUMAN LIFE--now is not the time to eat low-nutrient foods just for kicks. I've been hearing and reading about the way Jessica Simpson was eating during her pregnancy and it makes me want to throw up. Jessica shared, "Kraft mac and cheese with Lawry's seasoning salt is the breakfast for pregnant champions!!!" I couldn't eat that way if I tried! My body would dispute!! It IS difficult when you have certain cravings that are indeed intensifies when pregnant, but I'm here to support you! I'll post tricks, recipes and tips here.
Extreme doesn't work for me!
Many people have the wrong idea that people who consume a diet of exclusively raw foods or vegan are extremists who deprive themselves of all things delicious and decadent, namely sweets and desserts. It can’t be too much fun having a bowl of chopped broccoli for dessert, can it? Some assume that those who insisted that they did not eat sugar were lying, weird, or had no fun eating. After being raw for several months at a time and vegan for years, I now understand completely why people would give up processed sugars and I also understand how we can give it up without sacrificing the fun! Read on to learn about a healthy substitute for sugar, no matter what your needs are-from baking to a sweetening a smoothie.
Sugar-what's the big deal?
Over the last few years, there has been a worldwide explosion in the prevalence of Type 2 diabetes – the third leading cause of death in the US. Type 2 diabetes occurs where there is sufficient insulin, but when insulin receptors become less sensitive.
This insulin resistance is the common factor in a cluster of cardiovascular disease risk factors known as metabolic syndrome. 20% of adult Americans have it, and it affects up to 40% of those over 60.
Eating sugar shoots our blood sugar levels up and triggers a spike in the hormone insulin, which is needed to prep our cells to absorb the sugar. If there are no other nutrients to sustain our blood sugar level, it crashes as quickly as it rises — and we crave another hit. This is how sugar addiction begins.
Moreover, sugar floods us with pleasure by stimulating the release of the neurotransmitter serotonin, and probably other mood-elevating substances. Scientists report that eating chocolate initiates a brain response similar to falling in love.
And so our brains have learned over time to equate the taste of “sweet” with a rapid infusion of energy and pleasure — a good thing when food was hard-won and life a battle to survive. Even now when we eat sweet foods, special taste buds trigger enzymes that prime our brain to anticipate this extra boost. With a balanced diet and a healthy metabolism, a calorie–control mechanism kicks in after a few minutes to regulate the desire for more food, including the satiety hormone leptin. But with too much sugar, we eat and eat and can’t get satisfied.
Another big difference between prehistoric times and now is that sugar back then came solely from complex natural sources that had other nutritional qualities, such as fruit, honey, bark, and leaves. And because naturally sweet food is seasonal, ripening with the sun in the summer or growing almost exclusively in warm climates, it was relatively rare in past times.
Sugar Alternatives
What is glycemic index? GI only measures glucose, so numbers don't tell us the whole story; it isn't measuring calories or other substances that impact blood sugar like sucrose or fructose.
Agave Nectar: this golden or dark brown liquid is derived from the blue agave plant. It's glycemic index (GI) is low-15. it contains slightly more calories than white sugar. It's best in soft-textured foods such as smoothies, drinks, salad dressings, pies and cheesecake. Can also be used in breads, cakes and cookies. Substitute 2/3 cup agave nectar for 1 cup white sugar; in baking, reduce other liquid by about one-third.
Brown Rice Syrup: This dense liquid is made by fermenting brown rice with enzymes to convert starches to sugars. Thick, creamy texture, pale golden color and mild sweetness is reminiscent of butterscotch. It has a relatively low GI of 25. Same calories as sugar but only half as sweet, so you may need ot use more. This sweetener is best in soft textured dishes such as pie fillings, hot cereals, and sauces. Butter for crunchy items like granola or cookies versus baked goods because it makes them heavy and hard. Substitute 1 212 cups brown rice syrup for 1 cup sugar; reduce other liquid by 2 tablespoons.
Splenda: avoid this sweetener. Once it gets to the gut, sucralose goes largely unrecognized in the body as food — that’s why it has no calories. The majority of people don’t absorb a significant amount of Splenda in their small intestine — about 15% by some accounts. some side effects: Sucralose has been implicated as a possible migraine trigger. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain.
Organic granulated sugar: Unbleached, less processed granulated sugar cane. Not made from genetically modified sugar beets. Turbinado organic sugar ("raw sugar") is slightly browner, with larger crystals. Essentially the same calories and GI as white sugar, but retains some of the mineral-rich molasses. This is best in anything that uses regular sugar; similar texture and adds no color. Substitute 1:1 for regular sugar.
Stevia: Derived from a shrub; now available in leaf form (ground or whole leaf) and as a refined liquid or powder concentrate. Usually sold in the supplement section. The raw leaf is 60 times sweeter than sugar; in concentrated form, stevia is 150 to 300 times sweeter than sugar. In South America and Asia, people have used raw leaf stevia safely for centuries. with zero calories, it exerts no impact on insulin levels (some studies suggest stevia may help control insulin levels). Late last year the FDA granted "no objection" status to Cocoa-Cola and PepsiCo to use stevia based products in beverages. Ideal for sweetening tea, lemonade or other liquids. Lacks bulk so it's tricker for baking-works in cookies, granola and pies but not well in breads, cakes or anything where texture matters. In baking, replace 1 cup sugar with 1 teaspoon stevia powder (or liquid), plus 1/3 cup of a bulking agent such as egg whites, applesauce, mashed bananas, pumpkin puree, or yogurt; increase liquid by 2 tablespoon May add a bitter aftertaste so go easy!
Yacon Root Syrup: a specialty sweetener made from an Andean root which has many health-promoting qualities. It's rich in potassium, phosphorus, chromium, calcium, iron and other trace minerals. It contains a whole B complex profile and important antioxidants. The root can also be found in dried powder or snackable “chip” form. Has been shown to be helpful for diabetics with a neglible effect on insulin. It improves digestive health because of the Fructans (FOS) that allow the body to use yacon as a prebiotic "food" for the digestive tract. Similar in consistency to maple syrup.
Xylitol: white crystalline alcohol powder once commonly derived from birch bark, now mostly refined from corn, berries and plums. Similar in appearance and sweetness to white sugar. This sweetener doesn't metabolize as sugar, so has no effect on insulin levels. Contains 9 calories per teaspoon, about half that of sugar. Shown to be effective in preventing tooth decay; may have positive effects on bone health. Note: EXTREMELY toxic to dogs. Xylitol dissolves easily in liquid; idea for beverages, smoothies, sauces and ice creams. Not suitable for yeast-based baked goods but works well in quick breads. A direct substitute for sugar. In recipes calling for high quantities, use equal parts xylitol and another natural sweetener to reduce xylitol's potential bloating or laxative effects.
Fresh Ripe Fruits from Your Kitchen: This is the simplest way to get some sweet flavor into your foods. Ripe bananas in particular are very sweet and are commonly used in smoothies and blended foods. You may also want to chop or rehydrate some fruits you may have dehydrated in your own kitchen, or purchased in bulk at the natural foods market. Feel free to experiment. I freeze bananas once they ripen and keep them in the freezer to pop into a smoothie when needed.
I challenge you to go even a week without processed sugars. You'll not only notice a difference in your energy levels, but you'll notice how addicted you actually are!! Explore these different options above and figure out what works for you and your body.
Let me know how it goes, I am here to support you!
