Health: Swapping out Sugar

Lisa Milbrand
RealSimple.com

   Not going to lie about it: Sugar is pretty fantastic. And there are few of us who can ignore the siren call of a decadent brownie or a dish of ice cream. But we tend to eat quite a bit more sugar than we should — as we’re supposed to eat just 6 to 9 teaspoons a day.

   Good news: There are some smart (and sweet) alternatives to sugar that’ll help you cut down your sugar intake without necessarily sacrificing all that sweetness you love.

Watch your sugar and sweetener intake overall

   Sweet-toothed folks might not like this bit of advice, but the best thing you can do is to try to cut back on sugar and sweetened foods altogether.

   “Sugar causes inflammation and addiction, plus many people don’t feel great eating it,” says dietitian and nutritional therapist Kim Shapira. “But sugar can be part of a normal diet — just eat it in moderation.”

Opt for natural sweeteners

   If you’re looking for another great option to sub in for sugar, maple syrup, agave and honey should be on your list, as they’re often less processed than sugar and contain trace minerals, vitamins and antioxidants, Shapira says.

   “They also have a lower glycemic index, which may cause a slower and steadier increase in blood sugar compared to sugar,” she says.

   But these sugar alternatives can be more calorie-dense than refined sugar.

   “They each have a unique flavor that can enhance the taste of food and drinks in different ways, but overall, I see them as very similar and recommend that they should be consumed in moderation,” Shapira says.

Use fruit purees in lieu of sugar

   When you’re baking, one of the healthiest sugar substitutes is pureed fruit. In fact, it’s really easy to swap out some (or all) of the sugar for applesauce, mashed bananas or even canned pumpkin to give your dessert a nutritional boost and extra flavor.

   You’ll want to use a cup of pureed fruit for every cup of sugar you’re replacing, but you’ll also need to reduce the amount of liquid slightly, because the fruit adds moisture in addition to sweetness.

Think twice about artificial sweeteners

   Artificial sweeteners have been a go-to for people who want a sweet treat without the sugar spike, but there have been concerns about health issues related to artificial sweeteners for years, with studies suggesting that consuming them could increase your risk of developing Type 2 diabetes or cardiovascular disease.

   While the Food and Drug Administration and other regulatory agencies have determined that sweeteners like aspartame, stevia and others are safe for consumption, they may not be the healthiest sugar substitutes you can use.

   “Some studies and reports raise concern about potential links to weight gain, metabolic disorders and cancer,” Shapira says. “More research is needed.”

   But whether you choose to swap for fruit or honey, or just enjoy a little sugar, be mindful about what you’re eating, Shapira says.

   “Eat the sugar, and also eat the other things that help your body heal and self regulate,” she says. “Everything in moderation is a great pattern to strive for.” 

   Over the years, in numerous circumstances, I’ve treasured the wisdom of others, especially when it comes to living a healthful life. Some has come from personal friends, some from those in the public eye, some serious, some witty.

   Hippocrates, for example, was an ancient Greek physician who is often referred to as the “father of medicine.” He famously advised: “Let food be thy medicine and medicine be thy food.”

   Hippocrates also said, “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

   Then you have Yogi Berra, professional baseball player and coach, who said, “You better cut the pizza in four pieces because I’m not hungry enough to eat six.”

   My friends Roy and Marge imparted wisdom by how they lived. They were a few decades older than I was, and every facet of their lives was filled with energy and enthusiasm. When I asked them to share their insights about food and eating, Marge replied, “My mother told us, ‘Remember, children, at every main meal have two vegetables — one that grows above the ground and one that grows below the ground.’”

   Very astute. Combinations like broccoli and carrots, tomatoes and onions, green beans and yams provide a variety of health-promoting compounds that guard against chronic disease.

   Roy then chimed in: “Sit around the table and enjoy the food together.”

   He was right. Studies suggest that shared meals in a relaxed environment may reduce stress and improve how our bodies digest food.

   And don’t forget that eating together is only partly about nutrition, my friend and nutritionist co-worker Lisa reminded me.

   “It’s mostly about connection and love, listening and sharing,” she said. Amen.

   This old English proverb continues to hold true: “Enough is as good as a feast.”

   And these quotes are worth pondering:

• “Train your body to crave healthy foods.” — Author unknown
• “There’s nothing like a home-cooked meal to make everyone feel happy and loved.” — Ina Garten, “Barefoot Contessa” cookbook author
• “If you can’t feed a hundred people, then feed just one.” — Mother Teresa, Catholic nun and founder of the Missionaries of Charity
• “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” — Adelle Davis, American writer and nutritionist
• “Vegetables are a must on a diet. I suggest carrot cake, zucchini bread and pumpkin pie.” — Jim Davis, “Garfield” cartoonist Lastly, Julia Child, American chef and author of “The Art of French Cooking,” is known for these zingers:
• “I was 32 when I started cooking; up until then I just ate.”
• “You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”
• “If you’re afraid of butter, use cream.” She lived to be 91.

Southwest Montana Health Care Directory