How to enjoy natural sweeteners

There are three undeniable truths about sugar: we love it, we eat too much of it, and it makes us sick. While humans have enjoyed sugar since its domestication some 10,000 years ago, our addictions have been dramatically fuelled by easy access, frequent temptations, and misinformation. Sugar is, at the very least, a ubiquitous accomplice in the explosion of obesity, diabetes, heart disease, fatty liver disease, and other chronic illnesses. Sugar stimulates the brain’s pleasure centre, leading us into a cycle of craving and wanting. The food industry knows this and uses a scientifically established “bliss point” to calculate how much sugar we best respond to.

Experience shows us that many people grossly underestimate their daily sugar intake. Recent statistics show that the average Canadian’s Total Sugar Intake (TSI) is 21.4% of their daily calories. The World Health Organization (WHO) recommends a total sugar intake of less than 10% and ideally 5%. This means most of us are consuming four times the ideal amount according to the WHO. To calculate your sugar intake over a few days, divide the GRAM amounts on your nutrition labels by FOUR and convert them to teaspoons. For example, twenty grams of sugar is five teaspoons of sugar per serving. Note that the gram amount is for a single serving. If you eat two servings, you need to multiply your teaspoons of sugar by two. Health Canada has updated its labels to include a Daily Value (DV) of 100 grams or 25 teaspoons. This is the daily maximum. This value has been criticized as being both too high and not distinguishing between natural and added sugars.

We all want to have our cake and eat it too. Fortunately, there are many new reduced- or zero-calorie sweeteners on the market that we can use as sugar substitutes. These are excellent alternatives to artificial sweeteners, which raise some concerns. The Centre for Science in the Public Interest (CSPI) provides an evidence-based list of artificial sweeteners that it considers unsafe for consumers. You can find it here: https://cspinet.org/eating-healthy/chemical-cuisine. Let’s explore four natural sweeteners that can safely satisfy our sweet cravings without the caloric impact of sugar. Glycemic Index (GI) is its relative impact on blood sugar. The lower the number, the better. All the sugars below are safe for teeth (non-cariogenic).

1. STEVIA

About: Stevia is an herb that has been enjoyed as a sweetener by indigenous South Americans for hundreds of years. One of the drawbacks of Stevia has always been its bitter aftertaste. NOW® Foods designed BetterStevia® with an improved taste profile.

Sweetness Power Compared to Table Sugar: Sweetness varies by brand and product. NOW®'s BetterStevia® is 30-96% sweeter depending on the product. See equivalencies here: https://www.nowfoods.ca/now/nowledge/betterstevia-sweetener-equivalency

Calories per teaspoon: zero

Glycemic Index: zero

Usage Tips: Since stevia does not have BULKING ability, it is best used for sweetening hot and cold beverages. Remember, a little goes a long way!

2. ERYTHRITOL

About: This sugar alcohol comes as a fine powder extracted from non-GMO corn.

Sweetness Power Compared to Table Sugar : 75% as sweet as table sugar.

Calories per teaspoon: 0.8

Glycemic Index: zero

Usage Tips: Erythritol is an excellent sugar substitute for cooking, baking, and beverages. Replace one teaspoon of sugar with one and one-third teaspoons of erythritol.

3. XYLITOL

About: This low-calorie sweetener comes from the fermentation of other natural sugars.

Sweetness Power Compared to Table Sugar: It is equal to sugar (one-for-one replacement)

Calories per teaspoon: 10

Glycemic Index: 7

Usage Tips: It tastes like sugar with a slight "cooling" sensation in the mouth. It can be used for cooking, baking, and beverages.

Note: It is toxic to dogs and ferrets. It can cause digestive upset if ingested in large quantities. This effect is dose and person-dependent. Tolerance may build with continued use.

4. MONK FRUIT

About: This is an extract from the luo han guo fruit, native to Asia. It has been used for thousands of years as a sweetener.

Sweetness Power Compared to Table Sugar: It is 150-400 times sweeter than sugar, depending on the product and brand.

Calories per teaspoon: zero

Glycemic Index: zero

Usage Tips: It is excellent for hot and cold beverages. It can be used in baking if mixed with another sweetener with more bulking properties like xylitol or erythritol.