How Sweet It Is!
Did you awaken from your sugar-induced coma yet? I did, and found myself feeling very guilty about succumbing to all that sweet, yummy temptation. Then I read a few articles on sugar (and other natural sweeteners), and a few more on those ubiquitous artificial sweeteners, and now I don't feel so badly. In the spirit of holiday giving, I'll share some of what I learned with you - may it sweep away any lingering guilt you may be feeling!
First, let's talk about sugar and other natural sweeteners - honey, maple sugar, blue agave and stevia. These are all naturally-occurring substances 'real food' so to speak, and your body is able to metabolize and use them to produce energy. As to their caloric content, a normal teaspoon of sugar contains between 15 and 25 calories, depending on whether it's 'heaping' or 'level'. Either way, it isn't really a lot, unless you start really piling it on. Honey is not much different, having 22 calories per teaspoon, and might have a few vitamins and minerals as well. It's also not as heavily processed as table sugar, which may make it more appealing to some (more environmentally friendly, etc.). Maple sugar has a definite flavor (which may make it less useful in some recipes) but it too contains relatively few calories - approximately 18 - so it is not a serious threat to your waistline when used in moderation. Blue Agave, to which I was introduced just this past summer, comes from the agave plant, from which we also get tequila! It is native to Mexico, and has been used there for millenia. Like maple sugar, it is derived from the sap of the plant, and is then processed to make the sweet liquid found at your natural foods store. One interesting advantage of agave is that it's glycemic index is far lower than that of sugar (11 vs 68), yet it is sweeter than sugar, so you need less of it.
Finally, stevia has received a lot of attention recently, some positive, some negative. On the the positive side, it's about 250 times sweeter than sugar, is a naturally-occurring plant found in many parts of the world, and has shown some promise for diabetics by possibly promoting insulin production. There have been some questions regarding it's safety, but nothing that has been proven, and no long-term studies have shown it to be dangerous.
Artificial sweeteners are another story, and they have been controversial since their inception. There is ample evidence that they are not well tolerated by the body (as a group), are not able to be properly digested, and some may even be harmful. There is also evidence that they may slow your metabolism, actually causing you to gain weight! Between 1987 and 2000, American consumption of artificial sweeteners has grown from less than 70 million to more than 160 million, yet in that same time, we have seen an increase, not a decrease, in the number of overweight and obese individuals. Some researchers think this may be due to the body being 'fooled' by the artificial sweetener, and may actually cause us to want to eat more.
It all comes down to each of us and our ability to decide what is best for our particular situation. If you cannot or should not use sugar, it's better to find a substitute and use your discretion when it comes to the amounts. If you are more concerned with weight gain, or the effect of foods on your body's metabolism, one of the natural sweeteners may be just the ticket for you. For me, the weight of guilt removed after I read up on sugar and its alternatives really 'lightened up' my day.
Wishing all of you a happy, prosperous and HEALTHY 2009!
Nancy Miller, RN, BA Psych, CHyT
Nancy Miller got her RN degree in 1975 and went on to earn a BA in Humanistic Psychology from Goucher College in 2002. She's also a certified hypnotherapist and an ordained minister. Nancy is the mother of one child, her 24 year old son Eric, of whom she is extremely proud.
Looking for more Nurse Nancy?
Read her feature column on "Avoiding 'S.A.D.' and Other Winter Maladies".
