Sugar Alternatives: The Pros and Cons

A few weeks ago I wrote a blog admitting that I am a sugar addict. Since then I have stopped using basic white sugar in my cooking and have started to explore the alternatives. I've found there are many things out there, some, of which I feel are not much better than sugar. Dates, maple syrup and brown rice syrup for example may appear to be healthier alternatives, but all of those rate just as high, or higher, than white sugar on the GI scale. I have found five alternatives that seem to have a better health benefit, and little to no affect on your blood sugar.

1. Stevia. This gift from nature grows in South America and is naturally sweet. It promotes insulin production and enhances the body's tolerance to glucose. It is also 300x sweeter than regular sugar, so little is needed to sweeten your treats.

2. Yacon Root.  This plant is an excellent substitute for traditional sweeteners. It's a great blood sugar balancer and ideal for diabetics. It is great for colon health, creates healthy flora in the body and promotes the growth of probiotics.

 3. Agave Nectar. I've been using Agave for quite awhile and have found it to be an excellent substitute in most recipes. As it is found in syrup form, it can make some baked goods slightly more moist. I found information listing Agave rating anywhere from 15 to 30 on the GI scale. I imagine this has to do with how it is processed. This little plant has been the source of much debate recently, as to whether it's truly healthier than processed sugar. I recommend doing a little research, use in moderation, and go with your gut.

4. Honey. This one is debatable for some. Many vegans are against bee products because of some of the methods Beekeepers use. If you choose to use honey, go with a local product, and IT MUST BE RAW!!! Processed honey isn't healthy for anyone. Raw honey, however, is filled with vitamins and nutrients and can have many health benefits when used in moderation.

 5. Coconut Palm Sugar. The latest craze on the healthy alternatives to sugar market, this baby rates 35 on the GI scale. This comes from the sap of a coconut tree, contains 17 amino acids, minerals, vitamin C, varies B-vitamins and has a nearly neutral PH. I recently purchased it from Whole Foods and plan to experiment in the next week.





 For more information on how sugar affects us, I highly recommend checking out these series of posts from blogger Sarah Wilson on why "I Quit Sugar." Great information here, really makes you think about how even "healthy" sugars are affecting our body.

Getting Creative in the Kitchen: Chipotle, Corn and Black Bean Stew

 

I love to cook.  When I was a freshman in college, my roommates and I each had our assignments for keeping the room clean.  After a few weeks, my roommates learned that cleaning is not a skill I possess, and I was banned permanently.  So, I learned to cook, and discovered I had a talent for it. I believe the key is to look at recipes as jumping off points, rather than strict guidelines. Recipes were made to be modified, and sometimes you have to get a little creative when you misjudge how much of a certain ingredient to buy, or maybe have an allergy to something in the recipe. One of the chef's I admire is vegan chef Isa Chandra Moskowitz.  The brilliant chef behind Post Punk Kitchen, and several incredible cookbooks, her recipes always inspire me. And the great thing is, she's a modifier too. Last night I made two recipes from her "Vegan With a Vengeance" recipe book, with my own special twist of course. 

Isa's Chipotle, Corn and Black Bean Stew

Ingrediants: 2 T olive oil, 1 large onion (quartered and thinly sliced), 3 cloves of garlic, 2 tsp cumin, 1/2 tsp salt, dash black pepper, 2 chipotle peppers (canned, drained and rinsed), 1 28ounce can crushed tomatoes, 3 cups water, 4 russet potatoes (diced), 2 carrots (peeled and diced), 1 cup corn, 1 16ounce can black beans (drained and rinsed), 1 cup fresh cilantro, zest and juice of one lime

Directions: In a stockpot saute onions on medium heat for 5 minutes. Add rest of seasonings and saute another minute. Add chipotles, tomato, water and stir. Add potatoes and carrots, bring to a boil, and simmer for 20 minutes covered. Uncover, and add corn and beans and cook for 5 minutes. Add the cilantro and lime and let sit for at least 10 minutes. Serve.

My modifications: I'm allergic to cumin, or at least I think I am, so I subbed cayenne pepper instead. I also traded the russet potatoes for Yukon gold, because they have a higher nutritional value. Note: This stew was very spicy, in the future I would cut out one of the cans of chipotle peppers and garnish with vegan sour cream or guacamole to cut down on the spice and add some creaminess to the stew.

The first night I served with biscuits, but the second time I made these delicious muffins, also from Isa's book. 

Mocha Chip Muffins

Ingredients: 1 1/2 cups all-purpose flour, 3/4 cup sugar, 1/4 cup cocoa powder, 2 1/2 tsp baking powder, 1/2 tsp salt, 2 tsp instant coffee powder, 1 cup soy milk, 1/2 cup canola oil, 3 T soy yogurt, 2 tsp vanilla extract, 1/2 cup chocolate chips

Directions: Preheat oven to 375 degrees. In a large bowl sift together flour, sugar, cocoa powder, baking powder, salt, coffee powder. In a small bowl whisk the wet ingredients together. Add the wet ingredients to the dry, mixing thoroughly, then fold in the chocolate chips. Place in a greased muffin pan and cook for 18-20 minutes.

My modifications: Well first, I only had brown sugar, so that's what I used. I didn't have any cocoa powder, so I used hot chocolate mix and added another 1/4 cup. I left out the coffee, used almond milk instead of soy, and olive oil instead of canola. I didn't have any vegan yogurt, so I used organic yogurt that I generally put on Triton's food, he didn't seem to mind. (ha!)

As I said, recipes were made to be modified. Be creative, don't be afraid to make changes that will improve your enjoyment. Want it gluten free? No problem! I highly recommend checking out Isa's delicious recipes and trying them out for yourself. Tempeh Reuben anyone? How about Peach Cobbler?