I try to be pretty healthy, but the one thing I refused to look at for years was my sugar consumption. It was my one vice! Though I have drastically cut my intake, I do love a sweet treat and a bit of sweetener in my coffee. Luckily, with all the amazing, natural alternatives on the market, you can still have the sweet, and cut the negative effects of white sugar, while getting loads of health benefits.
As I've gotten older, I am more conscious of my overall health. I try to make the healthiest choices but sugar seemed to be the last holdout. That is until I learned how truly detrimental white sugar is to the body. For me, and my terrible asthma, it was literally killing me. It would suppress my immune system and I got sick seemingly anytime the wind would blow. Excessive consumption of processed sugar can have several detrimental effects on the body and immune system.
Sugar's Effects on the Body
Weakens immune function: High sugar intake can suppress the immune system by impairing the ability of white blood cells to fight off bacteria and viruses. This can make you more susceptible to infections and illnesses.
Inflammation: Sugar consumption can lead to chronic inflammation in the body, which is linked to various health problems, including autoimmune diseases, cardiovascular disease, and obesity. Chronic inflammation can also impair immune function over time.
Promotes obesity: Sugary foods and beverages are often high in calories but low in nutrients, leading to weight gain and obesity. Obesity is associated with impaired immune function and increased susceptibility to infections.
Increases risk of chronic diseases: Excessive sugar consumption is linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. These conditions can further weaken the immune system and make it harder for the body to fight off infections.
Disrupts gut health: High sugar intake can disrupt the balance of bacteria in the gut, leading to gut dysbiosis. A healthy gut microbiome is essential for proper immune function, so imbalances in gut bacteria can weaken the immune system.
The Healthiest Alternatives
In order of healthy benefits, here are five nutritious natural sweeteners along with their approximate glycemic index (GI):
Raw Honey: Raw honey is packed with antioxidants, vitamins, and minerals. Its GI ranges from 30 to 58 depending on the type and source.
Maple Syrup: Maple syrup contains antioxidants and minerals like zinc and manganese. Its GI is around 54. (My personal favorite! I love the woody, complex flavor and it doesn't spike my glucose like white sugar).
Coconut Sugar: Coconut sugar retains some nutrients found in the coconut palm, such as iron, zinc, and calcium. Its GI is approximately 35.
Blackstrap Molasses: Blackstrap molasses is rich in iron, calcium, magnesium, and potassium. Its GI is around 55.
Stevia: Stevia is a natural, zero-calorie sweetener extracted from the leaves of the Stevia plant. It has a GI of 0 as it does not affect blood sugar levels. (I can't get past the distinctive taste of Stevia but many people seem to love it.)
What is the Glycemic Index?
The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood glucose levels after consumption compared to pure glucose, which has a GI value of 100. Foods with a high GI are rapidly digested and cause a quick spike in blood sugar levels, while foods with a low GI are digested more slowly, leading to a gradual rise in blood sugar levels.
Why the Glycemic Index Matters?
Blood sugar control: Foods with a lower GI tend to cause smaller and more gradual increases in blood sugar levels, which can help prevent spikes and crashes in energy levels. This is particularly important for individuals with diabetes or insulin resistance who need to manage their blood sugar levels effectively.
Weight management: High-GI foods can lead to rapid fluctuations in blood sugar levels, which may increase hunger and promote overeating. Choosing foods with a lower GI can help regulate appetite and support weight management efforts.
Energy levels: Foods with a lower GI provide a more sustained release of energy, helping to maintain energy levels and prevent fatigue throughout the day.
Heart health: Consuming foods with a lower GI may help improve heart health by reducing the risk of insulin resistance, type 2 diabetes, and cardiovascular disease.
Overall health: A diet consisting mainly of low-GI foods, such as fruits, vegetables, whole grains, and legumes, is associated with various health benefits, including better blood sugar control, improved lipid profiles, and reduced risk of chronic diseases.
Tiny Tip: Try them all. It took me a while to find the sweetener I liked best. Some work best in recipes while some are better raw. It's a pretty sweet game of trial and error.
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