8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

 

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

 

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

 

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

 

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

 

 

Best Alternative Sweetener #1 > Raw Honey

 

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

 

 

Healthy Sugar Alternative #2 > Stevia

 

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

 

 

Best Alternative Sweetener #3 > Molasses

 

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

 

 

Healthy Sugar Alternative #4 > Coconut Palm Sugar

 

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

 

 

Best Alternative Sweetener #5 > Agave Syrup

 

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

 

 

Healthy Sugar Alternative #6 > Artichoke Syrup

 

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

 

 

Best Alternative Sweetener #7 > Lucuma Powder

 

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

 

 

Healthy Sugar Alternative #8 > Dates

 

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

 

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

Just Add These NEW SUPERGRAINS (Set 1)

 

Whole grains support a balanced, healthy diet¹. Traditional whole grains that consumers have typically bought include whole wheat bread, brown rice and oatmeal.  However, there are several new whole grains called ‘supergrains’ that are making their way to local grocery stores.  These include amaranth and buckwheat, and the newest stars: freekeh and teff.  This article explores the latter supergrains and explains their nutritional value, health benefits and how to prepare them for you and your family.

 

A ‘grain’ contains 3 parts: germ, bran and endosperm.  Whole grains contain all 3 parts of the grain.  This is in contrast to ‘refined grains’ that only contain the endosperm (only 1 of 3 parts of the whole grain).  Typical refined grains that we find at the grocery store or bakery include white flour and white rice just to name a couple.  The reason why new supergrains and whole grains are better than refined grains is that the bran and germ contain not only a denser food but also a much higher nutrient profile for better nutritional value.  Refined grains have no germ or bran and therefore, the product loses much of the essential vitamins, minerals and fiber which make supergrains and whole grains far superior.

 

Here are the new supergrains that you should check out.  Just Add these new supergrains into your diet to reap the benefits of the incredible nutrients and flavour that they bring to the table.

 

 

Just Add Freekeh Supergrains!

 

What is Freekeh Supergrains?

 

This valuable supergrain is native of the Middle East (think Lebanon, Jordan, Egypt and Syria) and it is the ‘newest-oldest’ superfood in the world as described by some dieticians.  Freekeh is actually the name of the process in which young, soft, under ripe and green wheat is harvested and then roasted and dried before processing into a supergrain.  Because there is high moisture content when the wheat is harvested, the seeds don’t burn through the roasting process. Freekeh is not the name of the grain, as it is derived from wheat itself.  However, by harvesting wheat early through freekeh, the highest nutritional content can be preserved for consumption.

 

Why You Should Add Freekeh Supergrains to your Grocery List

 

There are so many freekeh health benefits that we won’t be able to talk about all of them in this blog article.  However, in general, freekey has a low glycemic index (for slowly releasing sustained energy) as well as high fiber content (up to 4x the amount found in brown rice).  As well, freekeh is known to act as a prebiotic to help maintain a good level of healthy bacteria in your digestive tract (important for both immune function as well as bowel health.

 

In addition, the freekeh supergrain features high levels of calcium, iron and zinc and is very low in fat.  As well, freekeh supergrain is a very good source of plant based protein and is also rich in both lutein and zeaxanthin which are phytonutrient carotenoids that support vision and eye health.

 

When you compare quinoa versus freekeh, the latter supergrain actually yields a slightly higher content of protein and calories per serving.  However, freekeh contains 2x the amount of fiber when compared with quinoa.

 

Freekeh Supergrains Nutrition Info

 

(3/4 cup cooked)

Calories: 120

Carbs: 24g

Fibre: 5.5g

Protein: 4.2g

Fat: 0.9g

 

How To Eat Freekeh Supergrains

 

Just cook the freekeh and add to your pasta or salad dish.  You can easily use freekeh in place of quinoa or rice and you can certainly add it to a soup.  PLEASE NOTE, however, freekeh is NOT gluten-free!

 

 

Just Add Teff Supergrains!

 

What is Teff Supergrains?

 

First of all, the teff supergrain is absolutely GLUTEN-FREE (unlike freekeh)!  Secondly, the teff supergrain comes from Ethopia and Eritrea in Africa.  It’s a lovegrass grain of the genus Eragrostis and is thrives especially on harsh weather conditions regardless of moisture, sunlight and humidity.  Because of its unique ability to survive in various climates, the teff supergrain is now harvested worldwide!  It’s also one of the smallest grains in the world and it’s been consumed for over 4,000 years!

 

Why You Should Add Teff Supergrains to your Grocery List

 

The first thing to note is that Teff is not a refined grain… it’s way too small to be processed in any way, which is great.  Therefore, teff is a whole grain, or what we call a supergrain because of its many health benefits and nutritional profile.  One of the unique properties of the teff supergrain is the resistant starch content which is a type of dietary fiber that maintains blood sugar levels, benefits the colon and supports weight management.  In addition, teff is very high in iron, calcium, protein, fiber and B vitamins.

 

The Teff whole grain can be found in nearly all health food stores and some local grocers.  It can be stored in a cool, dark place like all other grains or even in the fridge or freezer.

 

Teff Supergrains Nutrition Info

 

(100 grams)

Calories: 350

Carbs: 70g

Fibre: 7.5g

Protein: 13g

Fat: 2.5g

 

How To Eat Teff Supergrains

 

If you’ve been to an Ethiopian restaurant, you’ve probably ordered injera, a pancake-like tortilla made primarily from the Teff whole grain.  You can easily use Teff in place of white flour or other grains to make crepes and pancakes yourself too.  You can add it to salads and soups, cookies and soups.

 

Sources:

1 O’Neil C., et al. (2010). Whole-grain consumption is associated with diet quality and nutrient intake in adults: The National Health and Nutrition Examination Survey, 1999-2004. Journal of the American Dietetic Association. 110:1461

BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

 

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

 

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

 

 

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

 

 

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

 

 

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

 

 

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

 

 

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

 

 

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

 

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

Top 10 Food Trends This Year > Natural & Organic Is In

 
The Sterling Rice Group has identified the top food trends for 2013 when it comes to food and beverages.  Based in Boulder, The Sterling Rice Group collected data from food industry experts and trade shows in order to identify emerging trends in the organic and natural food space.  Remember that organic and natural DO NOT mean healthy.  Actually, most of these top 2013 food and beverage trends are not very healthy at all.  We probably will try them but just as a taste test.  The list of the top 10 natural and organic food trends for this year include:

 

 

#1 | South American Super Foods

 
We’ve already heard of maqui and maca, but the next new food trend for this year will simply be South American super foods incorporated into everything from beverages spipked with purple maize to snacks with acerola cherries, maca powder and maqui fruit.

 

 

 

#2 | Nutritional Desserts

 
Desserts have always been considered ‘unhealthy’ but they are addictive.  Now, companies are trying to promote the ‘nutritional’ desserts.  Remember that nutritional does not mean healthy either.  However, these wide array of functional desserts will try to tempt your taste buds and at the same time, give you an added nutritional blast.  From probiotics to detoxification and from added protein to fiber, these nutritional desserts will likely be one of the fastest growing food trends this year.

 

 

 

#3 | Nut Butter

 
We’ve all tasted and fell in love with Nutella, the first true nut based butter/spread.  However, other nut butters are being launched very quickly and is becoming one of the top 10 food trends this year.  With a dazzling mix of flavours that includes berries, banana, cacao, nuts, honey and seeds, these ‘flavored’ nut butters add a bit of variety to the traditional peanut butter.

 

 

#4 | Allergen Free Alternative Proteins

 
A growing trend in the snack space are high protein plant based snack foods that promote satiety boosters and are a great alternative to soy and dairy based products.  Another growing food trend in 2013 for these allergen free alternative proteins are gluten free products.

 

 

#5 | Vegan and Vegetarian Meat Products

 
As more consumers are turning towards vegetarianism or veganism, another top 10 food trend for 2013 are high-tech mock meats.  From pea protein to soybean products and even quinoa and quorn meatless grounds, this seems to be a trend that will be proliferating into more product categories in the next year.

 

 

#6 | Bubble Tea for the Western World

 
Another food trend for natural and organic beverages are chewy type drinks.  Much like Bubble Tea from Taiwan, the new Western chewy beverages incorporate superfoods like chia, flax or kombucha to give you a bit of a bite.  They also try to make you feel full so that’s probably another marketing angle for weight loss diet.

 

 

#7 | Fortified Upscale Water

 
If VOSS or Vitamin Water wasn’t enough, another top 10 beverage trend of 2013 are fortified, high-end upscale water.  The newest one on the shelves is BLK which is made of highly alkaline fulvic acid that provides a black hue to the fortified water.  It promises to counteract the acidity from processed foods and meats.  Wow, why not just eat better to begin with?

 

 

 

#8 | More Salad Green Products That Aren’t Salads

 
Another top 10 food trend this year is the use of leafy greens in various drinks, snacks and sweets.  We all know that both kale and arugula in addition to spinach and swiss chard are some of the most amazingly dense superfoods.  Now, consumers can enjoy a ‘full serving of veggies’ from a box.  Like it or not, healthy or not, these are definitely here.

 

 

 

#9 | Beverages with Higher Order Benefits

 
Not just functional (like heart health and weight loss), these new beverage lines will tap into your deep emotions, proclaiming high-order benefits such as calmness, inner peace and clarity.  Some of the new ingredients that will help consumers achieve this is turmeric based beverages.

 

 

 

#10 | Natural and Organic Foods Targeted Towards Men

 
From increased protein and fiber content to testosterone boosters, these brands and health foods targeted towards men follows the hugely successful foray of brands into the female product space.