Not all sugar is bad. Just know the differenceNov 10, 2020
It confuses me when I see "diets" discourage the use of sweeteners. Not all sweeteners and sugars are bad. I am here to lift the guilt veil on consuming sugar and to help you understand the differences between them.
Now, I am not here to tell you that eating 30 grams of sugar in one setting is ok. Of course, it's not. But I am here to tell you that completely omitting sweet foods is no longer needed. I will be the bearer of good news today! IT IS OK TO HAVE SWEET foods. It is perfectly fine to add some healthy sweeteners to your coffee, recipes, and snacks.
BUT before you go devour a candy bar, let me explain the difference between some common sweeteners.
- Brown Sugar (avoid): It is white sugar with a little molasses put back in it. It spikes blood sugar & causes chronic inflammation
- Molasses: What is leftover from taking raw can sugar and making it white
- Coconut Sugar (A+ in my book): Coconut sap, concentrated, and dehydrated. Doesn't spike blood sugar & contains antioxidants
- Agave (avoid): It comes from other countries so it has a giant carbon footprint & has high fructose levels
- Stevia: great for diabetics. It doesn't fluctuate blood sugar (just make sure to read the label. It must say 100% from stevia leaf)
- Maple Syrup (A+ in my book): Straight from the maple tree; loaded with antioxidants. (just make sure to read the label. It must ONLY contain pure maple syrup)
- White Sugar (avoid): Highly refined (AKA: overly processed) cane sugar or sugar beets. It spikes blood sugar & causes MAJOR chronic inflammation
- Honey (A+ in my book): Local/raw honey is best (read the label). It doesn't spike blood sugar and has anti-inflammatory properties
- Artificial Sweeteners (anything in the pink, yellow, or blue packets) AVOID! That's it. This is a rock for which I stand firm. ARTIFICIAL SWEETENERS ARE VERY BAD FOR THE HUMAN BODY AND SHOULD BE AVOIDED. Common ones to avoid are Aspartame (Equal & Nutrasweet), Saccharin (sweet-n-low), & Sucralose (Splenda). Read every label. Manufacturers are experts in adding these to foods
If you are on a diet that tells you not to eat fruit, I would reconsider this "diet". Fruits are loaded with vitamins and minerals that our bodies need to stay healthy. Fruit is Mother Nature's dessert. When buying your fruit, here is my suggestion:
- Fresh is best
- Wash your soft-skinned fruits (berries, tomatoes)
- If buying frozen, read the ingredient list. There should never be added sugar
- Avoid canned. They are loaded with sugar and preservatives. Read the label
Enjoy some sweet foods from time to time. It's ok. Give yourself grace. It is all about balance, my friend.
In good health,
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