For a Safer, Sweeter Life . . .
As in many things nutritional, it may not be best to follow our assumptions about sugar substitutes. Following is a list of some highly touted sweeteners to avoid, and then a list of wholesome and healthy alternatives you can depend on.
SWEETENER ALERT: THE NOT-SO-WISE ALTERNATIVES
Aspartame (AKA NutrasweetTM, EqualTM, SpoonfulTM, and Equal-MeasureTM)
Aspartame was first produced to be a peptic ulcer drug -- but it did not pass the FDA approval process. When its apparent sweetness was observed, aspartame slowly did gain approval for use sweetening dry powders and liquids, and was marketed as NutrasweetTM and the other products noted above. It is also contained in many processed foods and beverages, and even in health products
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Problems with these sweeteners quickly came to light. People reported the following symptoms to their doctors: nausea, diarrhea, unexplained pains, headaches, dizziness, fatigue, memory loss, mood swings, and sleep and personality disorders. These are common complaints related to many different conditions, so use of aspartame brought an unwelcome confusion to health concerns.
For example, it is now known that NutrasweetTM crosses the blood brain barrier. Containing 10% methyl alcohol, it is a strong neurotoxin implicated in epilepsy, thyroid disorders, shock, and much more. Recent research on NutrasweetTM showed it to be a seriously addictive substance. There are reports of patients with severe diseases caused by this product who would rather die than give it up. NutrasweetTM is owned by Monsanto, a company that is subjected to unflattering research at the corporate level, as well.
For more information on symptoms and diseases associated with aspartame, and its widespread use, please refer to our Aspartame Alert file.
Fructose and High Fructose Corn Syrup
These are highly refined products composed mostly of fructose. It is the fructose, not the glucose, portion of sucrose that causes deleterious effects - especially in growing children.
Concentrated Fruit Juice
Fruit juices that have been concentrated (boiled down to reduce water content) are composed largely of fructose (refer to preceding paragraph).
"Raw," "Natural," and Turbinado Sugars, and Florida CrystalsTM
These are all actually refined sugars from which the nutrients have been removed. Small amounts of molasses may have been added to provide a light brown color.
A GUIDE TO NATURAL SWEETENERS
The term "natural sweeteners" is best used to describe sweet foods from which the nutrients have not been removed, by too-high temperatures or by other refining processes.
Raw Honey
Honey that has not been heated over 117 degrees is loaded both with amylases, enzymes that digest carbohydrates, and all the nutrients found in plant pollens. It is an ideal sweetener for porridge and toast, because the amylases help digest grains. Further glucose tolerance tests indicate that, for most people, honey does not upset blood sugar levels as severely as does refined sugar.
Buy honey labeled "raw" and use it in desserts that do not require heating. Raw honey should not be given to infants, however, because they lack sufficient stomach acid to deactivate bacteria spores.
Maple Syrup
Made from the concentrated sap of large deciduous trees, maple syrup is rich in trace minerals brought from below the ground by deep tree roots. It is a great flavoring for cream-based desserts, and baked goods like muffins and pancakes.
Unfortunately, formaldehyde is used in the production of most commercial maple syrup, so take care to purchase syrup that is formaldehyde-free.
Sucanat
Sucanat, which is dehydrated cane juice, is the sweetener the people of India have used for thousands of years. It is rich in minerals, notably silica. Sucanat has a pleasing flavor and closely mimics the chemical properties of sugar. It is the best sweetener for cookies and cakes, but be careful not to overdo - in large amounts it can upset the body's chemistry as much as sugar.
Sucanat is generally available in the bulk bins of health food shops. Beware of a packaged product labeled "sucanat sugar" that is merely crystalline sugar.
Stevia Powder
This sweet powder is made from the South American herb stevia. Perhaps its most exciting attribute is that those who are even sensitive to natural sweeteners can often use it. A little goes a long way - a pinch of stevia powder sweetens as effectively as a spoonful of sugar. Because it doesn't add bulk, it is difficult to use in baked good recipes. However, stevia powder is good for sweetening salad dressings, smoothies, whipped cream and pie crust.
For more background information and cooking tips about stevia, see our
Stevia file.
Date Sugar
This is a very nutritious sweetener made from dehydrated dates. It is a good sweetener for hyperactive children because it is high in tryptophan, an amino acid that has a calming effect. Date sugar is delicious on porridge, but it does not dissolve easily, so it is not the best for many desserts.
Molasses
If molasses is extracted from sugar cane grown in well-fertilized soils, this "waste product" of refined sugar production will contain many minerals, especially iron, calcium, zinc, copper and chromium. Molasses has a distinctive taste and moderate sweetness.
Malted Grain Syrups
These syrups are usually made from barley, among other malted grains. They have been used for thousands of years, especially in the Orient. Grains are sprouted, kiln-dried, and then the rootlets are removed. Next, the grains are ground, briefly immersed in an acid solution, and heated with water to form the malt syrup.
Malt syrup is about 65% maltose, a disaccharide composed of two glucose molecules. Compare maltose with sucrose, a disaccharide composed of both glucose and fructose. Although malt syrups contain some nutrients, their real value is they contain almost no fructose, which in large amounts is far more harmful than glucose.
Sorghum Syrup
This sweet syrup, once popular in the southern US, is made from sweet sorghum, a grain with tall woody stalks. The syrup is made by boiling the sap, with 8 to 12 gallons of sap required for one gallon of syrup. Sorghum syrup contains B vitamins and minerals like iron, calcium and phosphorus. It can be used like maple syrup.
Naturally Sweetened Jams
Choose jams sweetened with dehydrated sugar cane juice rather than fructose, or high fructose corn syrup.
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