Sugar Alternatives this Holiday

The Holiday Season is upon us! Thanksgiving may be behind us but the gathering of friends and family has only just begun. For many this is the season of baking cookies, pies and sweet treats.

If you’re like me, you might already be thinking about your New Year’s resolution of ‘eating healthier’. We try to face the season with well-meaning intentions. Yet we may have thoughts like; “Will I succumb to eating Aunt Betsy’s Christmas yule log? Or the Christmas cookies and gingerbread men? I wouldn’t want to hurt her feelings!”

We attach sentimental feelings to holiday treats; “It’s tradition! I’ll just have one or two” if that’s even possible! Yet we are becoming more aware of the damage too much sugar causes. According to Dr. Axe, cofounder of Ancient Nutrition, the average American eats 17 teaspoons of sugar a day and about 57 pounds of sugar per year. I’m not talking adding teaspoons of sugar, this includes the sugar already added to foods and drinks.

Sugar is known to be inflammatory (causing pain and disease). It is high in calories and offers no nutritional benefits. Having too much sugar can cause diabetes, tooth decay, obesity, heart disease, certain types of cancer and poor cognitive function.

Even artificial sweeteners approved by the FDA such as aspartame, sucralose and saccharin are now debated as being ‘unhealthy’.

The good news is there are healthier alternatives. By changing your everyday habits around sugar and using a natural sweetener, you can begin to reduce your sugar consumption right now!

According to Dr. Axe, natural sweeteners can provide nutrients and therefore boost your health. He points out a study published in the Journal of the American Dietetic Association where they found that substituting healthy sweeteners including blackstrap molasses, maple syrup and honey can actually increase your antioxidant intake and offer other benefits.

Fruit is a common substitute because of its natural occurring sugar. Many substitute sugar in cake recipes using unsweetened applesauce for example. Honey, maple syrup and molasses, all contain beneficial components, such as enzymes, vitamins, minerals and carbohydrates, that the human body knows how to process.

Certain natural sweeteners like banana and date paste provide health benefits according to the US Department of Agriculture. They encourage healthy blood pressure, reduce cholesterol levels and heart disease risk, thanks to their fiber content.

How many calories do sugar substitutes have? Here’s a list from Dr. Axe of some of the most popular natural sweeteners:

1. Raw honey (1 tablespoon = 64 calories)

2. Stevia (0 calories)

3. Dates (1 Medjool date = 66 calories)

4. Coconut sugar (1 tablespoon = 45 calories)

5. Maple syrup (1 tablespoon = 52 calories)

6. Blackstrap molasses (1 tablespoon = 47 calories)

7. Balsamic glaze (1 tablespoon = 20–40 calories, depending on thickness)

8. Banana puree (1 cup = 200 calories)

9. Brown rice syrup (1 tablespoon = 55 calories)

10. Real fruit jam (varies depending on fruit)

11. Monk fruit (0 calories)

One of the best natural sweeteners is raw honey. Honey is a true superfood packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract. Ideally look for ‘local’ honey which is also known to help with allergies. You can find it at farmers markets and organic/natural food stores in your community. Honey is one of the easiest natural sweeteners you can use to replace sugar in your diet. Use it to sweeten your tea or coffee and try it in your favorite recipes.

My favorite dessert comes from a recipe out of a food-healing science cookbook where the ingredients are considered ‘cardiovascular healing’ and ‘anti-aging’. That’s right! A dessert that is good for you! It is a key lime pie recipe that has coconut oil, limes, avocado and uses natural maple syrup as sweetener. The crust calls for nuts, coconut flour and dates which add sweetness. No sugar necessary!

When it comes to baking holiday cookies give Monk fruit a try. It comes granulated or fine just like sugar; ready for baking. Next time you are in the baking isle of the grocery store, check out some of the other natural alternatives that are becoming more readily available. You just might be surprised.

May your Holiday be sweet and healthy!

Billie Weiss