Making Dinner Plans, Sweet, Sweet Sunday

Silan Chicken

Silan,  also referred to as Israeli date honey, is a rich syrup made from dates.

Silan has a dark chestnut color, darker than maple syrup, about the color of cola….a taste similar to molasses….and a texture that is as thick as molasses but more fluid than bee honey.

You can find at local “kosher” markets, but even living here in DFW, I have no idea where one of those would be and it would be much easier to order it while still wearing my pajamas online from such retailers as World of Judaica or Date Lady.

Just be sure to stay away from the varieties with added sugar—those can be too sweet and lack the authentic flavor of the kind found in Israel.

One of the most common recipes using silan is Silan Chicken…had this for dinner last night, making it again tonight perhaps because it was so very good and there are no leftovers.

  • 4# chicken legs or thighs
  • 1 cup silan
  • 1/4 cup olive oil
  • 1/4 cup brown sugar
  • 1 tsp tamarind or soy sauce
  • 2-3 cloves garlic, sliced
  • 1/2 cup chicken stock

Maranating…Prepare a 9- x 13 baking dish. Mix together the silan, oil, brown sugar, tamarind, garlic, and chicken stock. Place the chicken in a foil-lined roasting or baking pan. Rub the chicken pieces with vegetable oil. Sprinkle with salt and pepper if desired. Place in the refrigerator to marinate overnight.

Baking…Bake for an hour, uncovered, brushing the chicken with the sauce every fifteen minutes. Increase oven temp to 375°F. Bake for another thirty minutes.

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Getting Healthy, Sweet, Sweet Sunday

Date Sugar—What?! Why?! How?!

The What?!

  • Another natural sugar substitute that’s popular among raw food enthusiasts.
  • Date sugar is simply made by dehydrating and finely grinding whole dates into a granular powder and requires no processing whatsoever.
  • Date sugar has a lightly sweet, caramel-like flavor and the consistency of brown sugar.

 

The Why?!

  • Even though dates contain tons of fructose by ratio to their weight…about six times more sugar and calories than most other fruits….for example, five small apples have the same amount of sugar as four dates….dates also contain many important nutrients—especially fiber and potassium.
  • As far as sugar substitutes, date sugar has the highest nutritional value.
  • Fiber…Fiber is important for slowing down the absorption of sugar to your liver and regulating insulin. Fiber also fills you up faster.
  • Potassium…Potassium is important for flushing out toxins and balancing electrolytes.

The How?!

  • Date sugar is not a good substitute for sweetening beverages because it remains grainy and does not dissolve well just placed in hot liquids, such as coffee or tea.
  • Even though date sugar doesn’t dissolve in hot liquids or baked goods, date sugar can still be a great one-to-one replacement for granulated or brown sugar in baking recipes.
  • Dates can be used as a binder for cookies and bars, turned into caramel, and also used as a sweetener for smoothies and salad dressings as long as the ingredients are blended well.
  • Date Syrup…You can also turn raw dates into a date syrup by boiling the dates and reducing the liquid until it’s the consistency of honey. This is actually a much better option than using date sugar when baking.
  • When using date syrup to replace granulated sugar in a baking recipe, be sure to use less date syrup than the amount of granulated sugar that the recipe calls for—about 2/3 cup date syrup for every one cup of sugar called for in the original recipe…as well as making sure than you reduce the amount of liquids called for in the original recipe.
  • Because dates have a low glycemic index, dates are actually a great sugar substitute for diabetics and for prediabetics who hope to keep their blood sugar in check….so, yes, adding this to my upcoming grocery list.
Getting Healthy, Instruments, Sweet, Sweet Sunday

Coconut Sugar

Okay, so now that I’ve started shopping at stores like Sprouts and Whole Foods, I think that I’ve seen every product imaginable made from coconut and learned several really good reasons to keep a good supply of castile soap and coconut oil on hand, so why does it surprise me that the almighty coconut can also be used as a sugar substitute.

Coconut sugar, made by drying out the sugary sap of coconut trees, has been used for centuries in many countries, including Indonesia and Cambodia.

This syrupy liquid has a taste much like brown sugar…and though coconut sugar

may often be more expensive than regular granulated sugar, coconut sugar is a much better option than many other sweeteners currently found on the market.

Coconut juice, which is where a lot of coconut sugar comes from, is full of potassium, electrolytes and nutrients…coconut sugar has many benefits that you will not find in regular table sugar, it may require large amounts to really make a positive affect.

Like plain white sugar, coconut sugar contains vitamins, minerals, trace elements—such as iron, zinc, calcium, potassium—as well as short-chain fatty acids, polyphenols, antioxidants, and phytonutrients—such as polyphenols, flavonoids and anthocyanidins—that help reduce blood sugar, inflammation, and cholesterol.

Coconut sugar also contains about twice as much iron and zinc as the same amount of granulated table sugar…as well as 25% DV of potassium per four ounces…(okay, when you sit down to eat 1/2C of coconut sugar at one sitting, please call me…right?!)

Another reason that coconut sugar is better for diabetics than regular table sugar is the fact that it contains inulin, a fiber that helps slow glucose absorption and keep glucose levels in check.

Just like coconut oil and coconut water, coconut sugar is becoming a very popular item at health food stores across America. Coconut sugar is being used to sweeten everything from coffee and tea…to cookies, cakes, and pies.

The American Diabetes Association states that even though coconut sugar is a great alternative sweetener for those with diabetes to use, coconut sugar has the same calories as regular sugar and should be used in moderation.

When shopping for coconut sugar, remember that many products that are available on the shelf combine both regular sugar and coconhttps://www.texanerin.com/perfect-paleo-chocolate-chip-cookies/ut sugar…so remember to take time to check the label before tossing the coconut sugar into your cart. Avoid these brands.

Also take the time to look for organic coconut sugar that is unrefined, vegan, non-GMO.

So  I AM adding coconut sugar to my routine grocery list or tossing it out the window as another “What Not to Eat Now That You’re a Diabetic” item?

As far as the following Chocolate Chip Cookies made from coconut sugar, not sure if they’re really healthy or not…

But they taste great!!!

 

Getting Healthy, Sweet, Sweet Sunday

Blackstrap Molasses—The How?!

  1. So these last few posts have been about blackstrap molasses—what blackstrap molasses are and why we need to consider adding blackstrap molasses to our family grocery lists.

    But I thought it would be more fun to start talking about a few ways to use these blackstrap molasses once we do purchase them.

    One way to use blackstrap molasses is by making baked beans.

    Being from the Deep South, I grew up eating lots and lots of baked beans, with lots and lots of bacon and onion added to the beans…still one of my favorite foods and a welcome addition to any picnic or barbecue.

2C dried navy or white beans…(could also use canned equivalent)

1/2 lb sliced bacon

1 onion, chopped

3 garlic cloves, pressed

1/4 cup Golden Barrel Light Brown Sugar

1/4 cup Golden Barrel Blackstap Molasses

1/2 cup ketchup

2 TBSP apple cider vinegar (or white vinegar)

4 cans (15-16 oz each) pork and beans, undrained

2 cans (15.5 oz each) dark red kidney beans, drained and rinsed

1 tsp. salt
1 ½ tsp. dried mustard
½ tsp. freshly ground black pepper

1/2 Tbsp Worcestershire sauce

 

Preparing Dried Beans…Soak 2 cups of dried navy or white beans in water overnight.The next day, drain the beans, put them in a pot and cover with water. Bring to a boil, and simmer for 30 minutes (or until the skins break when you blow on them). Drain the beans and put them in a large ovenproof pot or bean crock.

Preheat oven to 350.

Cook bacon in skillet over medium heat until crisp. Remove bacon to paper towels. Reserve 2 tablespoons drippings in skillet. Cut cooked bacon into bite-sized pieces; set aside.
Sautee onion in drippings over medium heat 3-4 minutes or until crisp-tender, stirring occasionally.
Press garlic into skillet, cook and stir 1 minute.

Add salt, dry mustard, pepper, brown sugar, molasses, vinegar, bacon, ketchup, and

beans to skillet.

 

Cook and stir until sugar is dissolved and mixture is bubbly.

Add the beans, cooked onions, bacon, and 2C water.

Bring mixture to a boil; remove skillet from heat.

Add 2 cups water to cover beans and stir to combine.

Getting Healthy, Sweet, Sweet Sunday

Black Strap Molasses—The Why?!

Since I started this journey toward creating a healthier lifestyle for my family, I have begun actually looking at nutrition labels before chunking anything and everything into my grocery cart, especially processed foods. My goal has been to create a Master Grocery List based on what I have learned as I go along.

Just like I did in a previous post on why we should all be eating avocado, this post will highlight the nutritional benefits of blackstrap molasses in a way that corresponds to these labels.

For years blackstrap molasses has appeared on almost every list of superfoods and been sold on health food store shelves for its many health benefits—including relieving PMS symptoms, stabilizing blood sugar levels, improving bone health, treating symptoms of ADHD,  preventing blood clotting, relieving menstrual cramps, maintaining the health of uterine muscles, combatting stress and anxiety, boosting skin health, promoting the growth of healthy tissues, serving as a natural wound healer, and helping you maintain clear and healthy skin.

So let’s take a quick run-through of the nutritional benefits of blackstrap molasses based on the elements that make up the nutrition label before we all place blackstrap molasses on our Instacart grocery lists.

 

1. The Serving Size…Obviously blackstrap molasses is actually an ingredient or condiment, not an actual food in and of itself…so you can’t really say what a typical serving should be…but the following statistics are based on 100 grams, or about 1/2C.

 

2.  Calories…One hundred grams of blackstrap molasses contains 290 calories, making it a food with an “average” or moderate caloric content.

 

 

3. Basic Nutrients…Now as for those specific nutrients contained in blackstrap molasses—such as carbohydrates, fat, protein, cholesterol, sodium, and sugar—that all of us typically eat in adequate amounts….blackstrap molasses provides the following percentages of these recommended nutrients to your daily diet…

 

 

a.  Fats…Blackstrap molasses contains zero fat.

 

b. Protein…Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already…zero protein

 

c. Fiber…Blackstrap molasses contains no fiber.

 

4.  Vitamins and Minerals…Blackstrap molasses has been sold as a dietary supplement for years and finds its way on almost every “official” list of superfoods…because one tablespoon of blackstrap molasses provides up to  20% of the recommended daily value of many important nutrients—including iron, calcium, copper, magnesium, potassium, vitamin B, and manganese.

 

a.  Iron…Blackstrap molasses contains 95% DV of iron per 1/4C. Not having enough iron in your red blood cells can make you feel tired, weak, crabby, lethargic, unmotivated, depressed, and anxious…definitely not something you want to be when you’re fifty years old chasing a “resident four year old.”

 

b.  Calcium…Blackstrap molasses contains a large amount of calcium, which is vital for maintaining strong and healthy bones and preventing osteoporosis.

 

c.  Copper...Copper is important for strengthening  your bones and blood vessels, keeping your nerves healthy, and boosting your immune system.

 

d. Magnesium…1/4C blackstrap molasses contains approximately 68% DV of magnesium. Adequate levels of magnesium are also crucial in preventing diseases like osteoporosis and asthma along with others that can affect your blood and heart

 

e.  PotassiumTwo teaspoons of blackstrap molasses contains 10% DV of potassium. Potassium important for strengthening bone density, helping your blood vessels and arteries to relax, lowering your blood pressure and cholesterol levels, cleansing your liver, keeping the body hydrated, and reducing your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes.

 

f.  Vitamin B6…1/4C of blackstrap molasses provides 34% DV of Vitamin B6. This is important for helping to fight and avoid many health conditions—including morning sickness, depression, fatigue, stress,

 

g.  Chromium…Blackstrap molasses also contains a high level of chromium—an essential nutrient involved in controlling insulin, blood glucose, and cholesterol levels.

 

Finally blackstrap molasses proves to be a great source of organic compounds—such as antioxidants, lactic acid, carotenoids, and flavonoids.

a. Antioxidants…Blackstrap molasses contains many antioxidants, substances that help neutralize the effects of free radicals that have been linked to various health conditions—including cancer, cardiovascular disease, vision problems, premature aging, and cognitive disorders.

b.  Anti-inflammatory…The anti-inflammatory properties in blackstrap molasses are important for relieving the symptoms of osteoarthritis and rheumatoid arthritis.

 

 

So does blackstrap molasses earn a spot in my grocery shopping app, or not?!

Definitely…Blackstrap molasses is definitely a more nutritious alternative to refined sugar.

Blackstrap molasses has a low glycemic index, which is very important for people with diabetes. Blackstrap molasses helps stabilize blood sugar levels, increases glucose tolerance, balance blood glucose levels, and give us stable energy.

Blackstrap molasses has also been proven to help treat the symptoms of ADD/ADHD…which is very important when you have a “resident four year old” to take care of.

 

 

 

 

 

Getting Healthy, Sweet, Sweet Sunday

Blackstrap Molasses—The What?!

Blackstrap molasses is another available sweetener substitute that I have been told might be good for diabetics. Blackstrap molasses is about two-thirds as sweet as refined sugar and has the consistency of a thick syrup.

Blackstrap molasses was a very common sweetener in the Americas before the 20th century.

In fact, blackstrap molasses was much more affordable than refined sugar in those days, because blackstrap molasses has been imported from the Caribbean Islands since the time of the first settlers.

 

 

Blackstrap molasses is a byproduct from the sugar making industry.

 

After sugar cane is harvested and stripped of its leaves, the juice is extracted—usually by cutting, crushing, or mashing—and boiled to help promote sugar crystallization.

The initial boiling session is called “first syrup.” This “first syrup” has the highest sugar content of each of the three different types of syrup that will be made before finally getting to our blackstrap molasses. Most of us know the first syrup as cane syrup, instead of molasses.

The second boiling session creates a “second molasses” that has a slightly bitter taste.

Finally, the same sugar cane juice is boiled a third time to make blackstrap molasses, a dark highly-concentrated molasses known for its robust, bittersweet flavor.

Sweet, Sweet Sunday

Barley Malt Syrup

Barley Malt Syrup—The What?!

Barley malt syrup is an all-natural dark brown, thick and sticky liquid sweetening product that is only half as sweet as sugar and with its own strong distinctive flavor. The consistency of barley malt syrup is similar to molasses and golden syrup.

Barley malt syrup is made by drying and then cooking sprouted barley malt, and then filtering and reducing down the liquid that has developed until it reaches the desiered consistency.

Barley malt syrup is not refined in any way. Nor does barley malt syrup contain any chemicals. The enzymes that turn the carbohydrates in the barley into sugar are found already in the grain, instead of having to be added.

Any store specializing in wine or beer making is likely to sell barley malt syrup, but be careful to make sure that you only get the true barley malt syrup, not high fructose corn syrup with flavoring added.

Barley Malt Syrup—The Why?!

Even though barley malt syrup contains almost no fructose or sucrose, it contains about sixty percent maltose. Maltose, also known as malt sugar, is much less sweet than sucrose, so it will take more barley malt syrup to make a food taste as sweet.

One tablespoon of barley malt syrup contains sixty calories, sixteen grams of carbohydrates, eight grams of sugars, one gram of protein, and sixty-five milligrams of potassium…at the same time, barley malt syrup contains none of the following—fat, sodium, fiber, vitamin A, vitamin C, calcium or iron.

Barley malt syrup does contain some minerals and vitamins, but is not a good source of minerals and vitamins in general, as compared to some of the other sugar substitutes available.

Barley malt syrup is also a good source of soluble fiber, and does have a glycemic index of about forty, which is lower than table sugar.

Barley Malt Syrup—The How?!

Barley malt syrup has a nice flavor and goes well in certain recipes—such as barbecue sauces, raw desserts, baked beans, and cakes. As far as “home remedies” are concerned, barley malt syrup is useful in treating irritable bowel syndrome…(very important at our house for my spouse).

Barley malt syrup is sometimes used as an ingredient in home brewing wine or beer. Barley malt syrup is also a common substitute for molasses or honey on bread or pancakes.

Speaking of bread and beer, later in the post there is a whole-grain bread recipe that I found that involves using barley malt syrup in combination with beer—combinations of sweeteners being used along with barley malt syrup being quite common is baking, by the way.

Barley Malt Syrup—Grocery IQ Master List or Not?!

As far as my choosing barley malt syrup as the new healthy alternative sweetener in our house, I don’t think that this is a good idea.

My husband is a type 2 diabetic, and barley malt syrup is not the ideal sweetener for helping to control your blood sugar because of its high maltose content. The health risks associated with a high consumption of barley malt syrup clearly outweigh its potential health benefits.

Also because barley malt syrup is less sweet than table sugar, we would have to use more of it, which affects not only blood sugar levels, but our food budget perhaps.

Finally, note that barley malt syrup also contains gluten, making it unsuitable for those following a strict gluten-free diet.

Malted Guinness Beer Bread

3 cups all-purpose flour
1/2 cup malted wheat flakes
2/3 cup packed brown sugar
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/4 teaspoon salt
12 ounces Guinness Stout, at room temperature
1 tablespoon barley malt syrup

Topping:

2 tablespoons butter, melted
1 tablespoon malted wheat flakes

Preheat oven to 350° F. Grease an 8″ x 4″ loaf pan.

Place all of the dry ingredients in a large bowl and whisk to combine. Slowly pour in the Guinness and add the barley malt syrup. Use a wooden spoon to stir until no dry patches remain.

Scoop the batter into the prepared loaf pan. Pour the melted butter over the top, then scatter the malted wheat flakes over it.

Bake for 50-55 minutes, or until the crust is browned and a skewer inserted in the center comes out clean. Transfer to a wire rack to cool for 15 minutes; turn the loaf out of the pan and finish cooling.

 

Getting Healthy, Sweet, Sweet Sunday

Agave Nectar

Once I learned that my husband had been diagnosed as having type 2 diabetes, my first thought…well, not my first…but anyway…I immediately felt like adding agave nectar to my instacart order from Sprouts…

But what I’ve been reading lately has made me wonder about adding this agave nectar to my Muffins and Magnolias Master Grocery List altogether…and to get consume any agave through tequila instead.

 

What is agave nectar anyway?!

The agave plant is native to the hot and arid regions of Mexico and the Southwestern United States, and some tropical areas of South America. The plant is sometimes referred to as the “century plant” because the plants must grow to heights of about thirty feet before ever blooming. But once an agave plant does bloom, it will produce several pounds of edible flowers. After this, the plant will die.

When an agave plant has been growing from seven to ten years old, the leaves of the plant are cut off, revealing the core of the plant (called the “pina”). When harvested, the pina resembles a giant pineapple and can weigh in at 50 to 150 pounds.

There are many different species of agave, but the most common one is the blue agave. Blue agave is the species of agage used to make tequila. In order for a tequila to be classified as a 100% blue agave tequila, the tequila must be made only from the Agave tequilana ‘Weber’s Blue’ agave plant and only in certain Mexican states, according to an agreement made in 2001 between the Mexican Government and European Union.

The Aztecs prized the agave as a gift from the gods. The Aztecs and Navajo Indians have used every part of the agave plant—including the flowers, the leaves, the stalks, and the sap for just about everything–including meat, drink, clothing, and writing materials.

  • Flowers…The flower head can be baked and then boiled to make an edible paste used by itself or made into soup. The flower heads can be baked and sundried to extend the shelf life. Dried slices of the flower stem can be used to make all-natural razor strops.
  • Leaves…The leaves may be collected in winter and spring, when the plants are rich in sap, for eating and making sisal or hemp. The expressed juice of the leaves lathers in water like soap. The leaves are also used to make a tea that is used specificaxlly for treating constipation and arthritis.
  • Stalks…The stalks can be roasted and chewed right before the flower blooms to extract the sweet sap, called argamiel, much like sugarcane. The stalks can also be dried out and used to make didgeridoos.
  • Sap…The sap from the flower shoot is often collected, fermented, and distilled to make alcholic drinks called mezcal, which we Americans mostly know  in the shot glasses called tequila. The sap can also be boiled to make a sweetener that the Mexicans refer to as miel de agave.

Agave nectar is a sweetener derived from the sap of the agave plant

 

Agave Nectar—The Why or Why Not?!

Agave sweeteners come from the blue agave plant, the same plant that you get tequile from. Agave nectar is said to be about 1.5 times sweeter than sugar….and is often used instead of sugar, honey, or maple syrup. The taste of agave nectar is comparable, though not identical, to honey. Many people who do not like the taste of honey find agave a more palatable choice. It also has none of the bitter aftertaste associated with artificial sweeteners.

Agave has about sixty calories per tablespoon, compared to forty calories for the same amount of table sugar. But you should be able to get the same effect from less agage nectar because the agave is sweeter.

Agave claims to be an especially good sugar replacement for diabetics because it is low on the glycemic index. But at the same time, agave nectar has an extremely amount of fructose. And the agave nectar that you find as a consumer has been highly processed, much like high-fructose corn syrup.

Sweeteners containing fructose, as opposed to those containing glucose, can claim to be “healthy” or “diabetic friendly” because they typically have a very low GI and do not  raise your blood sugar or insulin levels in the short-term.Yet the high amount of fructose found in agave nectar can be detrimental to your health. For one thing, the liver is the only organ that can metabolize significant amounts of fructose. Eating, or drinking, an extreme amount of  fructose causes the liver to work too hard, resulting in kidney disease and cirhossis of the liver seen in many alcoholics

The nectar made from the plant is known in Mexico as aguamiel, or “honey water.”

Even though Mexicans boil the sap to make a sweetener referred to as miel de agave, the agave nectar sold on American shelves has very little in common with this traditional sweetener made by the Mexicans because agave nectar that is sold on our shelves has been made by treating the sugars with heat and enzymes, which destroys all the beneficial health effects of the agave plant…resulting in a highly refined, unhealthy syrup–just as the processing does to any other fruit or vegetable.

In its original, natural form extracts from the agave plant contain strong antioxidant and anti-inflammatory properties, but none of these beneficial elements are present in the agave that we see in the stores.

To make the agave nectar as we know it, sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars.

Even though agave nectar has been targeted as a healthy sugar alternative for people concerned about their blood sugar levels, agave nectar contains very high levels of fructose….and fructose, even though found in whole foods that are on my permanent shopping list, actually can have long-term effects on our health—including heart disease, weight gain, and diabetes.

Agave nectar is about 85% fructose, which is much higher than plain sugar.

Consuming too much fructose can also cause your body to become resistent to insulin, causing major increases in long-term blood sugar and insulin levels and strongly raising your risk of getting type 2 diabetes.

Agave actually contains more fructose than the supposed demon called high-fructose corn syrup that we all know that we should be avoiding

Agave is not healthier than honey, sugar, high fructose corn syrup (HFCS), or any other type of sweetener. Agave syrup (nectar) is basically high-fructose corn syrup masquerading as a health food.

So my verdict on using agave nectar as a substitute for table sugar, based on what I have been reading, is a definite no….

 

Let’s all just shoot blue agave tequila instead!!!

Sw

  • highest fructose content of any commercial sweetener on the market
Getting Healthy, Sweet, Sweet Sunday

How to Find a Healthy Sugar Substitute

 

One of the best places to start swapping refined foods for more natural products is by swapping out refined sugars—such as white and brown sugars—and cutting back our sugar consumption to the ten  percent of our daily calories as suggested by the FDA’s daily recommended values.

Refined sugars can affect out health in many ways, including…

  • affecting pancreas and liver
  • causing allergies, both seasonal and food allergies
  • feeding fungus, bacteria, viruses, and other parasites that stress the whole body
  • radically lowering the body’s immune system

A new term that I have had to learn ever since my husband was diagnosed as having diabetes is “glycemic Index.” From what I have learned over the last few months since this diagnosis, the glycemic index shows how much glucose is released by a particular food over a two to three-hour period. The more quickly a food releases glucose  the higher that food is according to the glycemic index.

Foods that rank lower on the GI scale release glucose slower and more steadily, without causing a sudden spike of glucose in the blood, which in turn results is a large release of insulin, resulting in the excess glucose being stored as fat instead of causing us to have more energy….not to mention often resulting in a rapid drop in blood sugar and making us hungry.

So recently I have been trying to find the best natural sweeteners that I can use,  both for baking or cooking, as well as adding to my morning coffee.

I have been trying to find sugar that will be easier for to digest and process, and have the most health benefits….something to replace the “regular” sugar that I normally use…the sugar that  actually comes from genetically modified beets and GMO corn…which means they’re processed in and of themselves.

Some of the best natural and “healthier” sweeteners that I have found to be recommended include…

 

  • Acesulfame Potassium (Acesulfame-K or Ace-K)…
  • Agave
  • Apple Juice
  • Amazake
  • Aspartame
  • Barley Malt Syrup
  • Black Strap Molasses
  • Brown Rice Syrup
  • Coconut Palm Sugar
  • Date Sugar and Dried Dates
  • Equal
  • Evaporated Cane Juice
  • Fructose
  • Glucose
  • High Fructose Corn Syrup
  • Honey
  • Lactitol
  • Maltodextrin
  • Lactose
  • Maple Syrup
  • Maltose
  • Organic Sugar
  • Raw Sugar
  • Refined Table Sugar
  • Saccharin
  • Splenda
  • Stevia
  • Sucralose
  • Sucrose
  • Sugar Alcohols or Polyols—such as maltitol, maltitol syrup, sorbitol, mannitol, xylitol
  • Sugar Cane Juice
  • Sweet N’ Low
  • Turbinado

Join me in this next set of posts about some of these sugar options, and which ones we should keep on our grocery list and which ones we should completely cross off…and then wait for my Muffins and Magnolias Master Grocery List in the Making…

It will be sweet…

 

Getting Healthy, Sweet, Sweet Sunday

Sugar Ain’t So Sweet After All

Another problem with processed foods in that the main ingredient in most of this processed food is a whole lot of sugar. The typical American today consumes seven tablespoons of sugar a day in processed foods, more than half as much as thirty years ago.

Grocery store shelves are crammed with all sorts of foods that contain way too much sugar. Yeah, these foods—such as sugary snacks, refined grains, pizza, canned soup, fruit drinks, canned foods, and sweetened yogurt—might taste better than healthier choices…(no, not might taste better…most actually do).

But are the possible health risks of eating too much sugar really worth that moment of decadence.

For years, nutritional guidelines have focused on saturated fats and cholesterol, but perhaps this has been one huge mistake.

We have found that in order to meet consumer expectations as far as fat content, food companies have added more and more sugar in order to make their foods still taste good. Some of these foods get about 25 percent of their calories from added sugars.

In fact, at least forty percent of the money—more than $1 trillion annually—that we as Americans spend on  healthcare each year are spent treating diseases that are directly related to the overconsumption of sugar. The sugar epidemic in the United States has gotten to the point that the FDA has set an “official” recommendation that we should all be limiting our daily sugar intake to a no more than ten percent of our daily calories.

There are actually many health risks associated with eating too much added sugar. These include…

  • Cancer….Sugar is responsible for an estimated 500,000 cancer cases worldwide each year.
  • Diabetes
  • Heart Disease
  • Liver Disease
  • Obesity

And remember, just because the ingredient list on any food item that you might be looking at doesn’t actually contain the word “sugar,” there may be tons of sugar in that product anyway.

Food manufacturers like to avoid the taboo word “sugar” by listing ingredients such as…

  • Dextrose
  • Evaporated Cane Sugar
  • Fructose
  • Glucose
  • High-Fructose Corn Syrup
  • Lactose
  • Sucrose