FIT SUGGESTED SWEETENERS

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1 FIT SUGGESTED SWEETENERS Below are natural sweeteners that we would suggest eating instead of sugar, high fructose corn syrup, and other unnatural, processed sugars. If keeping track of points, these would not count as a sweet treat. It s always a good idea to check labels for sneaky ingredients. Here are examples of labels WITHOUT ANY ADDED INGREDIENTS! Natural sweeteners can still work against us though if not consumed in moderation. If you are diabetic or have blood sugar issues, be aware of the Glycemic Index and any effects natural sugars have on your body. Blackstrap Molasses Coconut Sugar Date Sugar Honey Maple Syrup/Sugar Sorghum Stevia Sucanat/Rapadura GI 55* 54 Unknown * 0 55* Serve (g) Carbs per Serving GL *Could not find an institute that stood behind this number so it may be pulled out of thin air Blackstrap Molasses Sucrose 38%, Glucose 9%, Fructose 11%, Starch 5%, Other Carbs 7%, Ash 10%, Water 20% Blackstrap molasses is a previously unused byproduct of cane sugar manufacturing. After the sugar cane is juiced, it is boiled to allow the sugar to crystallize. The crystallized sugar is removed and the process repeated. The remaining product is the molasses syrup left over after the third boiling and sugar extraction. At this point it is a black heavy syrup which contains concentrated nutrients from the cane plant. It is dark brown, and very thick, with a strong flavor. It is the darkest and most nutritive molasses. Uses: It is sometimes used as a supplement by people who are anaemic because of its high iron content. It is actually the waste by product of sugar cane and was once only thrown to the animals. It is great for gingerbread and spiced breads. Benefits: It is high in minerals and B vitamins. In particular, it is a useful source of magnesium, iron, calcium, copper, zinc and potassium. Concerns: Like sugar, it is harmful to teeth and rich in calories. Some grades are sulfered, meaning sulfer dioxide is added as a preservative, and it s best to avoid those. Source: Cane Sugar Benefits: High in nutrients Taste: Strong, distinct taste

2 Coconut Sugar Coconut palm sugar is a granulated sugar that comes from palm trees. It is not made from the coconuts but from the flowers growing on the trees which produce a liquid nectar. In appearance, it is a brown granulated sugar. It has a very pleasant flavor which is quite different from ordinary brown sugar. Source: Coconut Palm Uses: It can be used in place of ordinary sugar. It is granulated and easy to spoon. Benefits: It contains more minerals and vitamins than ordinary sugar and has a pleasant but slightly nutty taste. Concerns: Coconut palm sugar is a fairly pure form of sugar and should be consumed in moderation. Production: It is made from the flower blossom of the coconut tree. The nectar is collected and is boiled to remove the water and concentrate the sugar. Unlike other forms of sugar production, chemicals are not used either to modify or extract the sugar., slightly nutty Date Sugar Sucrose %, Ash %; Protein %, Lipid % Fruit Source: Dehydrated Dates Date sugar is made from dehydrated, ground dates, so it retains the nutritional benefits of dates. While it is considered on the moderate side of the glycemic range and has more fructose than some other natural sweeteners, it is balanced by the fiber, protein, and nutrients that it contains. Uses: It appears as rough granules with a caramel flavor that are useful for baking. It does not dissolve though, so it is not suitable for liquids. Benefits: It is rich in vitamins B1, B2, B3, B5, A1, and C, proteins, dietary fiber, iron, potassium, calcium, manganese, copper, and magnesium. It contains prebiotics that are beneficial to the digestive system. It is known to lower blood triglicerides. Also, it contains tryptophan, so it may be a good sweetener for hyperactive children. Concerns: It is 80% sugar, so it must be used in moderation. Production: Dates are dehydrated and then pulverized into small flecks., hints of caramel

3 Honey Monosaccharides fructose 38.2%, Glucose 31%, Water 18%, Disaccharides 9%, Oligosaccharides 4.2% Honey is the oldest sweetener known to man. It is a natural substance produced by bees and it comes in many different varieties and flavors. It is slightly sweeter than ordinary sugar, and it can be used as a sweetener on its own or as an ingredient in cooking. It also has medicinal qualities and can be used as an antiseptic. Uses: It can be used in place of sugar, though it has a distinctive flavor where sugar is neutral. It can be used as an antiseptic on cuts and burns. It is often used as an ingredient in moisturizers and facial creams. Benefits: It is a natural unprocessed product. No chemicals are used in its manufacture. It can be used as an antiseptic, as well as for relief for a sore throat. It also contains some antioxidants and other substances which are considered beneficial to health. Concerns: It is mostly sugar and water and can have up to 50% fructose. Therefore, if taken in excess, it has all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. If heated, many of its beneficial properties are lost Source: Honey Bees. Benefits: Has medicinal qualities Production: It is a natural product produced by bees. It can then be harvested and canned with no processing. Raw local honey is best. Beware of low quality honeys as some manufacturers pasturize, filter, and cut their honey with corn syrup to give their honey a neutral flavor, lower cost, and long shelf life. Maple Syrup/Sugar Sucrose 58%, Water 32%, Non Sugar Carbs 7%, Glucose 2%, Fructose 0.5%, Ash 0.5% Source: Maple Trees Maple syrup is a natural sweetener obtained from the sap of maple trees. It comes in different varieties and grades, from a light golden color to a darker amber. It is a syrup made up mainly of sucrose and water with some minerals and vitamins. It is about as sweet as ordinary sugar and is usually in a liquid state, but can also be made into maple sugar through dehydration. It can be used as a sweetener on its own or as an ingredient in cooking. It is often used with pancakes. Uses: It is only used as a sweetener. Unlike honey it does not have medicinal or antibacterial qualities. Nevertheless, it has an excellent unique flavour which makes it useful for glazing meats and as an ingredient in sauces.. And it is good on pancakes! The granulated version can be used as a table top sweetener. Benefits: It is a natural unprocessed product. Unlike refined sugar, no chemicals are used in its manufacturing. It has an excellent flavor and is very useful in cooking. It is a very good source of certain minerals including magnesium, manganese, potassium, and zinc. It also contains B vitamins. Concerns: It is mostly sugar and water. Therefore, if taken in excess, it can cause all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. Production: It is a natural product sourced from maple trees. A hole is drilled into the tree and a tap inserted to allow the sap to flow. This is collected in a bucket or sometimes with tubes connected to a container or pouch. The liquid obtained is mostly water and must be boiled down to produce the syrup. No chemicals or enzymes are used in the process,

4 Sorghum Sucrose 46%, Water 22.5%, Glucose 16%, Fructose 13%, Ash 2.5% Sorghum syrup is made from sweet sorghum, a particular variety naturally high in sugar. Sorghum is a type of grass that came originally from Africa but is now grown in America. The method of production is very similar to sugar cane. It is about as sweet as ordinary sugar is and is always in a liquid state, and has a similar consistancy to honey. It is usually fairly dark brown in color with a pleasant but slightly sour molasses flavor. It can be used as a sweetener on its own or as an ingredient in cooking. It was traditionally poured over hot biscuits. Benefits: Sorghum syrup a natural unprocessed product. Unlike refined sugar no chemicals are used in its manufacture. It has a unique taste and is very useful in cooking. Like molasses, it is a source of certain minerals including calcium, magnesium, manganese, potassium, and zinc. It also contains B vitamins. Concerns: It is mostly sugar and water. Therefore, if taken in excess, it can cause all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. Source: Sorghum Cane. Production: It is a natural product produced from sorghum cane. The stems are stripped of leaves and crushed to extract the juice. This is filtered and boiled down into the syrup. The raw juice needs to be reduced by about 90%, so ten gallons of juice are needed to produce one gallon of syrup. No chemicals or enzymes are used in the process. It is a totally natural product and includes all the good parts of sorghum except the fiber. Stevia Stevia is a plant native to South America, particularly Paraguay. Its leaves are between 15 and 30 times sweeter than sugar. The sweetness comes from two compounds in the plant called steviosides and rebaudiosides, and they are up to 300 times as sweet as sugar. Source: Stevia Plant Safety: Some debate Taste: Bitter if overused with some aftertaste Benefits: It is a natural product, zero on the glycemic index, very sweet, not harmful to teeth, and suitable for diabetics. It is heat stable and suitable for use in cooking and in processed food. Concerns: It is traditionally used in other countries as birth control and/or an abortifaciat. Studies in this matter have not been conclusive. Like other zero-calorie artificial sweeteners, it can trick the body into a state of hypoglycemia, which long term will tax the adrenal system. This happens because it is sweet on the palate, so the body assumes it is eating sugar, and prepares accordingly, but no glucose is provided, so the body has to fix this with adrenaline and cortisol surges to mobilize sugar within the body from the liver or muscle tissue. There are some who believe there is a greater connection between diabetes and no-calorie sweeteners than between diabetes and sugar intake. Production: Powdered stevia is stevia leaves that have been dehydrated and pulverized

5 Sucanut/Rapadura Sucanut, or Rapadura, is dehydrated cane juice. Unlike refined sugar, or Sugar in the Raw, it is simply the product of juicing cane stalks and dehydrating that juice in its whole form, preserving minerals and vitamins. Similar in appearance to coconut sugar. It can be used like sugar in recipes, but it carries a molasses flavor with it. This is not the same product as the evaporated cane juice or evaporated cane sugar that you will find in processed foods. These terms are wrongly used in the food industry to make refined sugar sound healthier. They should be avoided and still be treated as a sweet treat along with muscavado, turbino, demarara, Sugar in the Raw, and organic raw sugar. Benefits: It is not as processed as refined sugar, but it still has a somewhat nuetral flavor profile. It contains the nutritional benefits of molasses, such as potassium, calcium, magnesium, and vitamin A. Concerns: Like coconut sugar, it is essentially a fairly pure sugar. Therefore, if taken in excess, it can cause all of the same problems as sugar, i.e. tooth decay, diabetes, and obesity. Production: It is a completely natural product. The juice is mechanically squeezed from the sugar cane, then heated and cooled. The finished product contains both sugar and the molasses content. Source: Cane Sugar Benefits: Contains some nutrients