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A report was released today by the Center for Human Nutrition at the University of Texas Southwestern Medical Center on a small study done to measure the effects of fructose on the human body. Fructose, most commonly found in the high-fructose corn syrup (HFCS) in many processed foods, is a cheap alternative to natural sugar. According to this study, it also makes you fatter. After being ingested, it by-passes the liver, which usually metabolizes sugar, and releases enzymes that signal your body to store it as fat. It also inhibits the production of insulin, which helps the body feel full–so you eat more of it than you would if any other sweetener were used.
Long story short: stay away from fructose, especially HFCS. It also has a longer shelf life than other sweeteners, so manufacturers have been putting it in everything from sports drinks to baby food to candy. Check the labels next time you’re shopping: you’d be surprised where it’s hidden. It’s often in crackers and bread. Be especially vigilant about whole wheat bread; often, to make up for the taste of refined flour, manufacturers add HFCS.
Other sweeteners to try: honey, brown rice syrup, barley malt, date sugar. With all sweeteners–no matter what you choose, including fruit–remember that you’re raising your glycemic level. If you are sensitive to this, use sweeteners in moderation. As you begin to wean yourself off of HCFS, which is MUCH sweeter than can sugar, your body and taste buds will adjust and eventually you won’t need as much sweetness to satiate you.
Note: agave nectar, which has become quite popular to bake with these days (I use it all the time), is 90% fructose. However, no studies have been done to measure this form of fructose, which is extracted from a cactus.
For more tips on weaning yourself off HFCS and adding in natural sweeteners, check out this blog written by a woman who swore off sugar for a year.
I love sweets. 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. Because they have been stripped of vitamins, minerals and fiber, refined sweeteners can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. They are also highly addictive substances; once you start eating them, for most people it’s hard to stop.
Using naturally and minimally processed sweeteners can reduce cravings for sugary things, balance blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health. Below are my favorite 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.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor. This is my favorite all-purpose sweetener, from coffee and tea to whole wheat cookies.
Maple Syrup
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% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best. Maple syrup is best used in baking.
Raw Honey
Everyone is one of the oldest natural sweeteners on the market. Wherever possible, choose raw, local honey, as it is unrefined and contains small amounts of enzymes, minerals, and vitamins. Honey is great in tea or yogurt.
