Healthy
Sweeteners n Stevia, a powdered ex- tract of a South American plant, is the most popu- lar natural sweetener, delivering no calories or blood sugar swings; 200 to 300 times sweeter than sugar, a little goes a long way. Look for a product with no additives.
n Sucanat—minimally processed, dehydrated cane sugar juice—is a reasonably healthy alternative, especially to sub- stitute measure for measure in baking. Because it metaboliz- es like sugar, it too will cause blood sugar swings; also note that both agave and “raw” sugar, which is merely less refined table sugar, have similar effects.
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 calo- ries, but is also a rich source of polyphenol anti-inflamma- tory 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 moderation works, especially fruits and berries that are low on the glyce- mic index, a measure of carbohydrate effects on blood sugar levels.
Kathleen Barnes has authored many natural health books. Connect at
KathleenBarnes.com.
T
Slaying the Sugar Cravings
by Beth Schupanitz
here are many reasons for sugar cravings. The good news is that cravings can be overcome with an upgrade to the daily diet and a few tools to support the body. Cravings are a clue that the body is out of balance and a correction needs to take place. The body is always looking for homeostasis, or balance. If the body is not regulated, long-term health risks will appear. Sugar cravings can be
Beth Schupanitz
conquered. It will take some time and awareness, but it can be done. Here are some healthy suggestions for slaying the sugar cravings.
4 Eat in balance. Eat real, God-given foods in balance each time you eat. This includes healthy, organic protein, fat and colorful carbohydrates (veggies and fruits). 4 Enjoy a healthy, balanced breakfast. 4 Drink water; consume half your body weight in ounces a day. 4 Read and know labels. 4 Stay away from foods labeled “low-fat” or “non-fat”; they will make you fat. 4 Eat good fats (such as organic butter, raw-sprouted nuts, avo- cado and coconut oil). 4 Avoid artificial sweeteners. 4 Take supplements to heal the gut. 4 Reduce stress. 4 Be prepared. Prep your week’s healthy foods once a week. 4 Seek out help and support.
Beth Schupanitz, of Inspiring Health, in Plymouth, is a registered nutrition consultant and certified health coach specializing in lifelong weight loss and balanced eating plans. She regularly of- fers the popular 7-Day Sugar Cleanse. For more information, call 612-804-6675 or visit
EasySugarCleanse.com. See ad, page 20.
natural awakenings September 2013 21
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