Okay, sugar is natural, so why is it so bad for you? In a nut shell, sugar contains glucose, a simple carbohydrate which provides our bodies with energy like the fuel in our cars. However, with the high glycemic index (GI) rating of 65+, refined sugar readily triggers an insulin response resulting in a message from your brain to store excess fat and stop fat burn. The key to fat burn and weight loss is to eat more complex carbs that have a lower GI and take the body longer to break down, thereby lowering the insulin response. I’ll write more on that in another post so stay tuned…

So, what should you be using if you’re a diabetic or trying to lose weight and lower your calories? Here are some of the products growing in popularity and my review of each.

What is Xylitol?

Pure xylitol is a white crystalline powder that looks and tastes like sugar. It is considered to be a carbohydrate and is naturally found in foods like berries, mushrooms, fruit, and some vegetables. It is harvested from the bark of the birch tree for commercial application and, because xylitol is slowly absorbed and only partially utilized, a reduced calorie claim is allowed. This is not a “free” food, so use moderately.

Xylitol has been used for years in foods, especially in the diets of diabetics. Xylitol is a sugar alcohol that is antibacterial, and dentists recommend chewing gums that use xylitol because of the protection to teeth and gums. Now nasal sprays are being sold for the same antibacterial benefits. In over 25 years of clinical studies it has been shown to be safe and effective as a low glycemic sweetener that has other health benefits.

I give it a thumbs up.

***Warnings have been issued regarding xylitol and dogs. It has been shown to be toxic by triggering an insulin surge that produces a marked drop in blood sugar and, at higher doses, liver damage. Keep chewing gum and candy containing xylitol away from your dog and if they ingest it, take them to a vet immediately.

What is Agave Nectar?

Agave syrup, agave nectar, agave crystals, and various products sweetened with agave seem to be flooding the market. Its sweetness comes primarily from a complex form of fructose called inulin and it contains lower levels of glucose, so it does show up lower on the glycemic index at approximately 30.

It comes from the same family of plants used to make tequila and has been used for years in the Mexican culture as both a food and folk remedy.  Modern medical study has confirmed its anti-bacterial benefits topically and internally.

It should be used moderately as a sugar substitute. Agave Nectar does have calories and carbohydrates and should not be considered a “free” food for unlimited consumption for those who are diabetic or desiring to lose weight. I encourage buying organic, as well.

Because it is about 40% sweeter than granulated or brown sugar and is in liquid form, adjustments will have to be made when substituting in recipes.

***Warning: Some recent studies are raising some concern about a sugar called fructose, specifically high fructose corn syrup. In fact, people in a study who consumed a fructose sweetened breakfast drink produced double the body fat in a subsequent 4-hour period, compared with the people who had a glucose sweetened breakfast beverage.

Because of this, I give neither a thumbs up nor thumbs down and believe we need more research to prove its effectiveness as a sugar replacement.

What is LoGICane?

The world’s first all-natural low glycemic index (GI) cane sugar, LoGiCane, has been developed in North Queensland and is now on supermarket shelves in Australia and is expected to be released soon in the US.

LoGiCane is just like sugar in function but with the added benefit of naturally occurring antioxidants and no chemical additives, artificial colors or preservatives. The phytochemicals that are processed out of refined sugar have been retained and become the element that lowers the Glycemic Index to 50, which is the lower end of moderate. It can be used in exactly the same way as sugar.

Again, because this still contains carbohydrates and calories, use in moderation. I give it a thumbs up for being more nutritious and lower GI.

What is Sweet Fiber?

Sweet Fiber is the only 0 calorie sweetener that contains fiber and is a sweetener that is great for losing weight

If you are looking for resources for sweetening foods and drinks, try Sweet Fiber. It’s a calorie reducer, a great source of soluble fiber, feeds the good bacteria in your colon, helps you feel fuller, traps cholesterol and fats in the stomach and small intestine, and slows the absorption of sugar.

The fiber in Sweet Fiber is inulin, an all-natural vegetable fiber found in many plants and vegetables. The 100% natural inulin in Sweet Fiber is extracted with hot water from chicory roots. The sweetness comes from monk fruit, which has been used for centuries as a sweet curative.

I give this product a thumbs up.

What is Stevia

Stevia is an herb grown in subtropical and tropical areas of South and Central America and is also known as sweet leaf. It is not designated in the US as a sugar substitute, but rather has the label of a dietary supplement. It has literally been in limbo with regulatory agencies for years. But, it appears it is gaining some ground with with recent studies showing it to be safe and major cola makers starting to produce drinks with stevia added.

It does have an extreme sweetness, almost 300 times that of sugar, and shows no negligible spike in blood glucose, so can be used by people looking for a no calorie, no carbohydrate solution for naturally sweetening drinks and food. The down side is a licorice aftertaste that some find unpalatable.

With the recent studies backing them, companies in the US are aggressively marketing stevia so consumers can be more aware of it. It is used widely in Japan and other countries as a sweetener and now is being farmed in multiple countries around the world.

I give it a thumbs up.

What are Artificial Sweeteners?

0 calorie artificial sweeteners, also called sugar substitutes, are chemically created substances that are used instead of table sugar to sweeten foods and beverages. There are strong warnings by many in the health industry, especially those in natural health, against using these sweeteners.

They are regulated by the FDA and there have been a number of studies done to determine if there is a link to various forms of cancer from the use of several artificial sweeteners. Some actually carry a warning on the label, and even though there is no definitive proof of being carcinogenic, “no calorie” is just not worth the risk when there are other safer, more natural alternatives.

I give all of these sweeteners a strong thumbs down.

It takes a lot of discipline to remove sugar completely from our diet, and most people simply enjoy the sweet flavor too much to do it. Because I believe strict diets don’t work long term, and a person needs to find a lasting, healthy, and sensible eating plan that they will enjoy, I recommend trying some of these products as a way to lower the calories and glycemic index in the foods they choose to eat.

What are you doing to avoid or lower the amount of sugar in your everyday eating?  Do you have any suggestions for the blog readers? Please comment!