Better sweetener choices
(but still in moderation)
✔ Dehydrated/Evaporated natural sugar cane juice
✔ Maple syrup
✔ Date sugar
✔ Blackstrap Molasses
✔ Malt sugar
Even natural high carb sweeteners should be consumed sparingly – be “ball-park”aware of your intake of carbohydrategrams to avoid blood sugar roller coaster rides and eventual INSULIN resistance.
(Figures in parentheses gives carbohydrate grams per teaspoon. Regular white sugar (99% sucrose)has 5g carbohydrate/tsp; Fructose has 8g/tsp.)
✔ Grade B Maple Syrup (6g)
✔ Dextrose (glucose) (3.2 g) – has an advantage over sucrose (50% glucose/50% fructose) by avoiding fructose and its detrimental effects on health
✔ Dehydrated (i.e. dried) Sugar Cane Juice - Rapidura®(4g), Sucanat® (4g) (contraction of sugar cane natural) - retain the minerals and balance of sucrose, fructose and glucose in the whole sugar cane; impart brown color and flavor. However, being 5-10 times the cost compared to white sugar they are probably not worth the minimal extra nutrients.
✔ Evaporated Sugar Cane Juice –E.g. Muscovado Sugar (4g)–retains only a few of the sugar cane's minerals; not that much different to white sugar
✔ Date Sugar (2.5g)
✔ Blackstrap Molasses (unsulfered) (6g)
✔ Cocoa (Dark Chocolate, unsweetened) (6g)
For enlightenment: Regular hot chocolate cocoa with whole milk contains 30g of carbs!
✔ Sugar alcohols (neither sugar or alcohols) -E.g. Stevia (0g), Xylitol (4g), glycerol, sorbitol, maltitol, mannitol, and erythritol are neither sugars nor alcohols. These popular sweeteners are not well absorbed from thesmall intestine,so provide fewer calories than sugar. Can cause some bloating, diarrhea and flatulence when consumed to excess.
Luo Han Guo (0g)