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Get Your Antioxidants
in the Sugar Aisle
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Got a soft spot for sweets? Then we've got some good news for you . . .
Not all types of sweeteners are nutritional black holes. In fact, quite a few give you more than just a sugar buzz. They provide a small dose of
antioxidants.
Fewer Empty Calories
In a study, researchers measured the antioxidant content of refined sugar, corn syrup, and a variety of natural sweeteners. Two types of
molasses -- blackstrap, and a kind called dark -- were the most antioxidant-rich. Brown rice syrup and barley malt syrup were next, followed by pure
maple syrup. Honey, they found, had about the same amount of antioxidants as raw sugar. But both had more than white refined sugar. Bottom line:
Just as with whole grains, the less refined your sugar, the better.
Sweet Swappin'
Researchers estimate that swapping out an entire day's worth of refined sugar with a more antioxidant-rich alternative could add about a cup of
blueberries' worth of antioxidants to a person's day. But that’s because most people eat a ton of sugar -- about 130 grams a day! Your best bet: Cut
back on the sweet stuff and when you do eat sweets, use those rich in nutrients.
When you're on a diet, the "no-sugar" label on many packaged foods can be tempting. Sometimes no sugar means not sweetened. And sometimes it
means the food has been sweetened artificially. As many as 75% of us in the U.S. consume artificial sweeteners.
I know the FDA says sugar substitutes are safe but don’t believe it!!! There’s lots of controversy out there that says otherwise. Just do some Google
searches on aspartame…you’ll find a wealth of information….and some of it will scare you to death.
For example, even though there is no dependable evidence that aspartame has toxic effects at doses that would be expected in normal
consumption, some people who are sensitive to aspartame have reported headache, fatigue, gastrointestinal problems, and more pronounced
symptoms of premenstrual syndrome (PMS).
An herbal alternative to sweeteners is my favorite. Stevia is a popular natural sweetener extracted from the Stevia rebaudiana plant. This herb has
been used in South America for centuries, is about 300 times sweeter than sugar, and is calorie-free. Although it has not been approved as a safe food
additive or been classified as a sweetener by the FDA, it is sold as a dietary supplement in some health/natural food stores. It has been approved for
use in food in more than a dozen countries, including Japan, Ukraine, and Thailand. I use is confidently all the time.
When you start craving sweets, rather than seeking out sugar-free versions of your favorite indulgences, try replacing a few of them with whole
foods that offer much more than a satisfied sweet tooth. Whole fruits and berries are great examples of naturally sweet treats that also provide many
of the vitamins and nutrients your body needs to fight off illness and needless aging.
Plus, with a sweet treat such as blueberries or raspberries, you will get a serving of fiber instead of the empty calories that come from many
processed, artificially sweetened treats. Fiber-rich fruits can help satiate your hunger and assist with weight loss. See a study about apples,
pears and weight loss
If your favorite indulgence is soda, it's certainly better for your waistline to grab a glass of water than a soda. Add a lime or lemon slice to your H2O
to make a refreshing treat. Herbal tea is another choice that’s both healthy and low-cal.
Focus less on sweets and more on diversity
It's fine to treat yourself to something sweet from time to time. In fact, denying yourself sweet foods may increase their appeal and cause you to
overeat when you finally satisfy the craving. But try to eat naturally sweet foods like whole fruits and berries to curb your cravings. Or use a small
amount of molasses or honey that will give you some nutritional value as well as a sweet treat!
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