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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.
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. Also choose local honey as it can aid in reducing and eliminating seasonal allergies.
Fruit is the most natural form of sugar available. Our bodies know exactly how to assimilate it. Fruits whether fresh or dried have been used in recipes for hundreds of years. Also you can use fresh fruit juices in many recipes as well.
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% Grade B pure maple syrup, not maple-flavored corn syrup. As with all
sweeteners, organic varieties are best.
Adapted from “The Cane Mutiny,” New Age Magazine, March/April 1999.
Deborah Farley is a licensed acupuncturist, naturopath and owner of the Acupuncture Clinic of Richmond, in Richmond, Virginia. She’s a leading authority on using nutrition and Chinese medicine for treating symptoms and root causes of illness. For additional resources to improve your health and wellness, visit www.debifarley.com or call 804.288.3927.