Alternatives to Sugar – the Good and the Bad

Since excessive sugar consumption leads to obesity and other health problems, what are the alternatives, other than never enjoying the “sweet life?”

Fortunately, there are some.  I have listed 4 common ones to choose from below………….BUT I WOULD ARGUE FOR A DIFFERENT CHOICE.  (SEE # 5)

#1. Stevia – made from the leaves of the Stevia plant

1. 200 – 400 x sweeter than table sugar
2. can have a bitter aftertaste
3. can be used for baking but can alter the texture of food

#2.  Sugar alcohols – erythritol, xylitol, and sorbitol

1. sweet carbohydrates with fewer calories and resistant to digestion
2. xylitol is common in sugar free chewing gum and mints
3. erythritol is the main ingredient in Truvia and has fewer GI side effects and can be used in baking
4. Sorbitol has a smooth feel in your mouth but can act as a laxative in large amounts

#3.  Sucralose (Splenda)

1. this one is ARTIFICIAL
2. made from sugar by replacing three hydrogen-oxygen groups with chlorine atoms
3. 400-700 x sweeter than table sugar
4. can be used in baking, BUT at high temperatures may break down and possibly form some carcinogens

#4.  Aspartame (Nutrasweet or Equal)

1. Artificial
2. 180- 200 x sweeter than table sugar
3. can give an aftertaste
4. breaks down at high temperatures

AND FINALLY, AN EVEN BETTER ALTERNATIVE!!

#5  Monk Fruit (luo han guo)

1. A small melon, known and grown for 800 years
2. No known toxicity – recognized by FDA as safe for all, even children and pregnant women
3. 150 – 250 x sweeter than table sugar, but has 0 calories
4. has antioxidants and possibly some anti-cancer properties
5. more expensive and less available in the US than Stevia
6. can be used for baking

 

If you would like to try out Monk Fruit, here is a brownie recipe from a website called The Smart Cookie (check it out)

Frosted Chocolate Brownies

Brownies:

1/2 cup yogurt

1/4 cup milk

1 egg

1 tsp baking powder

1/2 cup dates (5 large)

1/4 cup Monk Fruit in the Raw

1/2 cup rolled oats

1/4 cup Special Dark cocoa powder

Frosting:

1 ripe avocado

1/2 cup yogurt

1/4 cup chocolate chips, melted

1/4 special dark cocoa powder

1/4 cup Monk Fruit in the Raw

2 dates

1 tsp vanilla

Preheat oven to 350F.  Grease an 8×8 pan (or a smaller pan, if you want thicker brownies).  In the bowl of a food processor, combine all ingredients for brownies. Blend until completely incorporated with no oat or date chunks.  Pour into prepared pan and spread into an even layer.  Bake in preheated oven for 15 minutes (baking time may change if you use a different pan), until a toothpick comes out clean.  Once brownies are done, remove from oven and let cool.

Quickly rinse out your food processor and dry (it’s not necessary to completely clean it).  Then, to make frosting, combine all ingredients in the bowl of food processor.  Blend until smooth and thick, with all ingredients compeltely mixed.  You should be able to take a spoonful of the frosting and tip it upside down without ot falling off.  Spread frosting on top of baked brownies and chill for at least one hour.  Then, slice into 9-16 squares and serve.

ENJOY THE SWEET LIFE WITHOUT THE NEGATIVE EFFECTS OF TOO MUCH SUGAR!

(Alas, this was the second writing of this post.  Had it all ready and accidentally hit the delete button.   I hope the “redo” did not convey my frustration!)