Food manufacturers have become more creative in the ways they produce, market and use sweeteners. In recent years, the sweet ingredient formerly known as sugar has taken on some new names; some so new you may not realize when you’re buying or consuming the stuff.
Whether you limit yourself to succulent desserts on the weekend or indulge in delectables daily, here’s the skinny on America’s favorite sweetheart: sugar.
When reading food labels at the grocery store, watch for hidden forms of sugar on lists of ingredients: corn syrup, high fructose corn syrup, dextrose, malt or malted syrups, evaporated cane juice, and fruit juice concentrate. Although processed differently than the table sugar we’re accustomed to, these sweeteners have a similar effect on the body.
Also watch for not-so-natural sweeteners on the market, including sucralose, anthranilic acid combined with nitrous acid, sulfur dioxide, chlorine and ammonia, and aspartame.
If you’re looking to make a lifestyle change, lose weight or generally eat better, it is wise to use sweeteners in moderation. If you feel you can’t do moderation just yet, try lowering your sugar-intake gradually. It will take a little adjustment, but you will soon notice your tastebuds adapting to new flavors and subtle differences in taste.
To get you started, here are a few alternatives to keep things sweet:
- Stevia: When the leaves of the stevia plant are dried and ground, they produce a powder that is 50 times sweeter than sugar. But stevia contains no calories and has no glycemic index. The stevia leaf is completely natural and is widely used throughout Europe, Japan and South America. Stevia works well in liquids such as coffee and tea, but can be a bit tricky to bake with. For baking, consult cookbooks and recipes written specifically for stevia.
- Date sugar: Dates make a great sugar substitute because they are naturally sweet! The sugar is made from ground-up dried dates, so it contains the minerals and fiber of the fruit. This form of sugar is commonly used in raw foods but does not work as well in liquids because it doesn’t dissolve like stevia. Date sugar works very well in baked goods and makes for a healthier baking alternative.
- Turbinado: Also referred to as succanat, this crunchy sugar makes a nice substitute for white and brown sugar in baking. It is made by squeezing juice from the sugar cane and then drying the liquid, which forms sugar crystals. This process creates a minimally refined sugar and is considered ‘in the raw’. Turbinado adds a nice touch to baked goods as it holds its texture well.
- Maple syrup: Not the kind you might have poured on pancakes as a kid. Instead, look for real 100% maple syrup. As a general guideline, if the syrup bottle has a picture of a log cabin or someone’s aunt, it’s probably not pure syrup. Maple syrup will be labeled as grade A or grade B, which has to do with the way it is processed. Although both are pure, grade B is less-refined which means more minerals remain in the liquid.
- Yacon syrup: Another thick, sweet syrup, this one is made from the roots of the Yacon plant that grows in the Andes. This rich syrup is very sweet and, like stevia, has no glycemic index. Try yacon syrup as a substitute in oatmeal, hot cereals or liquids.