n Honey, while not calorie- free, is high in heart-healthy flavonoids and anti-allergens, and may even help lower cho- lesterol, according to a study from University Hospital Gies- sen and Marburg, in Germany.
n Maple syrup carries calories, but is also a rich source of polyphenol anti-inflammatory antioxidants. A University of Rhode Island, Kingston, study suggests that maple syrup may help manage Type 2 diabetes.
n Molasses, while not calorie-free, is a worthy alternative if weight isn’t an issue, since it’s a good source of minerals, especially iron.
n Raw monk fruit (avoid processed Nectresse), a small, sweet melon native to China and Southeast Asia known as luo han guo, has traditionally been used in herbal medicine. It is touted as being low in carbs and is 200 to 300 times sweeter than sugar.
n Coconut sugar is generating excitement largely because of its low glycemic index (35) and low carbohydrate qualities. This optimum option is a good source of potassium, magne- sium, iron, boron, zinc, sulfur and copper.
n All fruit contains fructose, but in a natural state—not synthesized as a vegetable product like corn syrup. Fruit also
comes loaded with health benefits, so eating it in modera- tion works, especially fruits and berries that are low on the glycemic index, a measure of carbohydrate effects on blood sugar levels.
Kathleen Barnes has authored many natural health books. Connect at
KathleenBarnes.com.
Corn Syrup Hides in Processed Foods
Most of us might suspect that high-fructose corn syrup (HFCS) lurks in soft drinks, baked goods, candy and other sweets, but substantial amounts permeate many processed foods. Key culprits include:
4 Applesauce 4 Bottled steak and barbecue sauces
4 Breads 4 Breakfast cereals (including low-calorie ones)
4 Canned soups
4 Catsup 4 Canned vegetables 4 Cottage cheese 4 Flavored yogurt 4 Juice drinks 4 Salad dressings 4 Spaghetti sauce
Notes: HFCS sometimes hides on labels as inulin, glucose- fructose syrup, isoglucose and fruit fructose, among others.
Sources include several online publications and food product labels.
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