This is a quick view of sweeteners for those of you who want to enhance the taste of your green drinks, while remaining healthy. I’m not even going to talk about artificial sweeteners, such as saccharine and Aspartame. These are highly toxic chemicals and should never EVER be considered as a sweetener. In fact, you should never ingest any of these toxic chemicals for any reason. You’d be better off with ANY of the sweeteners listed below.
Sugar, Evaporated Cane Juice, Unprocessed Sugar, Maple Syrup, Molasses
Sucrose sugar, which is made from sugar cane and sugar beets is 50% fructose and 50% glucose. The glucose is a simple sugar that gets processed quickly by the body into energy. Thus the energy spike when you eat sugar. If your blood-sugar metabolism is normal, then your body processes half of the sugar (the glucose) into energy quickly, while the other half (the fructose) is probably stored as fat. Sugar is high on the glycemic index, so it’s not good for diabetics and should not be eaten in excess.
When it comes to sucrose sugar, I prefer the least amount of processing, which means the evaporated cane juice (pure cane sugar) and maple syrup are the best. Molasses is basically cane juice that is cooked down into a dark syrup and unprocessed sugar is actually semi-processed sugar. You can also find pure sugarcane sugar in block form and grind it or cut it into chunks for your various needs.
Fructose, Corn Syrup
Fructose is the sugar that comes from corn (high fructose corn syrup) and many types of fruit. When we eat fructose, the liver and digestive system converts some of it into energy, but store much of it as fat. In fact, fructose is practically all carbs, so it can lead to weight gain quite easily. It is low on the glycemic index, so it does not cause blood sugar spikes, but that’s offset (for diabetics) by the growing evidence that it enhances the body’s resistance to insulin, thus increasing risk of diabetes. So the truth about fructose is that it comes from corn and it has the same nutrients as sugar (practically none) and it’s stored as fat when sugar is burned as energy. Sugar gets burned first. Then fructose.
Xylitol
A derivative of birch wood, Xylitol is not actually a sugar, but a sugar alcohol. Its chemical properties are different than sugar, which makes it safe for diabetics and less harmful on the teeth and on the waistline. It was discovered in Germany in the 1970s and is studied for its use as a sugar substitute.
Sweet as Stevia…er, uh, Honey
Honey is a combination of glucose and fructose, but it has more fructose than sugar, so while the sucrose gets converted into energy, the fructose is most likely stored as fat. What makes honey a terrific alternative as a sweetener is that it also contains nutrients–mostly in the form of minerals. Of course, that’s only if you get real honey that has not been made from corn syrup. Oh, and also if you get honey from other countries because most American honey is now bereft of nutrients due to migrational bee-keeping practices that have weakened our bees to the point that many hives have been abandoned. Honey also tastes great and is sweeter than sugar. But while I use honey quite often, I also have no problem using sucrose sugar in moderation to sweeten my green drinks from time to time.
Stevia
Let’s face it. Stevia tastes like…well…artificial sweetener. It has a bitter, almost chemical taste on the back of your tongue and it’s often over-used. Since stevia is hundreds of times sweeter than sugar, it’s very easy to over do it…and I honestly have never tasted a green drink formulation that uses stevia that I like. If you’ve tried stevia and you like it…you’re in great shape. Stevia has no negative health effects and is not a sugar, so it’s ok for diabetics. Personally, I’d rather go without sweetener than put stevia in my food. Now, I know that many companies claim to have solved the stevia after-taste problem, but I have yet to try one that delivers on the promise.
Agave Nectar
Lately, agave nectar has been getting a lot of attention. It has a low glycemic index, so it’s great for diebetics. It is easy to use, being much like honey in consistency, but “thinner”–and it tastes great. It is being used quite often in protein bars, drinks, and sauces, because it dissolves easily and goes well with these foods. Much like honey in its chemistry, it’s made up of mostly fructose and some glucose. From a health perspective, it’s much like honey, but has the added advantage of being low on the glycemic index.
Brown Rice Syrup & Barley Malt Syrup
Brown rice syrup, which is often made with barley malt syrup, a series of sugars, with very little glucose, which means it does not spike the blood sugar and is low on the glycemic index. It can be used as a time-release source of energy, because the combination of Maltose and carbohydrates burn off at different rates–usually giving energy for hours, if you remain active. It has a bit of protein and is made much like the process of honey–by adding enzymes to the starchy sugars.
Summary
If you are interested in fast energy for a workout or if you are active and plan to burn up that energy…then you should just use sugar in some kind of natural or raw form (provided you’re not diabetic). If you’re interested in a longer-lasting form of energy, then go for brown rice syrup. If you like sweet things and want to get as much of it as possible…and want to know what you should use to minimize your health risks, then I suggest a variety of all of these, with a focus on the non-sugar alternatives (Xylitol and stevia). The truth is, excess is more dangerous to your health than any of these sugars when eaten in moderation.
October 25th, 2008
Nuts and seeds are becoming immensely popular due to their health benefits. They provide a wealth of healthy fatty acids, which help to recude bad cholesterol. They are also full of vitamins and minerals and make a great alternative to meat. Here is a terrific recipe for a meatloaf alternative that you may like even better than meatloaf itself. And your body will definitely get a kick out of it.
It’s easy to make and you can use it for sandwiches or in any way meatloaf is used.
- 1 cup almonds (vitamin E, magnesium, potassium, vitamin B2, minerals, healthy fats)
- 1 cup raw peanuts (protein, magnesium, calcium, minerals, vitamin E, vitamin B3)
- 1 cup walnuts (tannin antioxidants, iodine for healthy thyroid, omega-3 fatty acids helps reduce cholesterol levels, vitamins B and E)
- ¼ cup flax seeds or sesame seeds (calcium, magnesium, phytosterols to reduce cholesterol)
- ¼ cup lecithin granules (regulates cholesterol, aids arteries)
- 2 cups cooked brown rice (vitamin B, magnesium, iron, fiber, manganese for energy and protein assimilation, selenium for thyroid health and combines well with vitamin E)
- 2 cups tomato paste (vitamins C and A, potassium, iron, betacarotene and lycopene antioxidants, cancer-fighting chlorogenic acids)
- 4 cloves garlic (blood cleanser, liver tonic, vitamins C and B6, selenium)
- ¼ cup fresh thyme (promotes perspiration which cleanses the body, antiseptic, relieves coughs and congestion, omega-3 fatty acids, flavonoid antioxidants, iron, magnesium, calcium, vitamin K)
- 1/8 cup oregano (flavonoid antioxidants, antibacterial, antiviral)
- 1 Ts fresh rosemary (improves digestions, stimulates immune system, increases circulation, anti-inflammatory and bronchial dilator)
- 1 ts Cayenne pepper (anti-inflammatory, antibacterial, antiviral, circulation stimulator)
- 1 chopped onion (flavonoid antioxidants, blood cleanser)
- ¼ cup olive oil (oleic acid and other fatty acids help control cholesterol, vitamin E, phenol antioxidants, benefits for colon, heart, and liver)
- 2 eggs (beta carotene)
- Salt and pepper to taste
To prepare, begin by mixing the nuts and spices (including garlic) in a food processor to a course grind. There should be some small pieces of nuts remaining. Cook the onion in olive oil until it is slightly carmelized, then add the cooked onion, cooked rice, two-thirds of the tomoto paste and the eggs to the nut and spice mixture in a large bowl. Transfer to a baking pan and cover the top with the remaining tomato paste. Bake uncovered for one hour at 425 degrees or until the sides begin to brown. Remove and let cool for 20 minutes before serving.
Almond photo by http://en.wikipedia.org/wiki/User:Koyaanis_Qatsi
December 29th, 2006
Walnut and Spinach Stuffed Grape Leaves
Here’s a delicious recipe that is not just acceptable for diabetics, but actually helps combat diabetes and many side effects resulting from diabetes and high blood sugar. The combination of the antioxidants, live probiotic cultures and LA (lipoic acid) combats diabetes and helps maintain healthy immune and digestive systems. Garlic, onions and other ingredients help purify the blood, while walnuts, brown rice, and selenium sources work on the thyroid.
But this is not just for diabetics. The health benefits from this dish are great for anyone. Don’t let the quantity of different ingredients scare you off. This recipe is not difficult to put together.
- 1 jar of grape leaves (about ½ lb) (vitamins C, E, A, K and B6, niacin, iron, fiber, riboflavin, folate, calcium, magnesium, copper and manganese)
- 1 large bunch of spinach chopped (lipoic acid purifies the blood and enhances insulin activity and glucose-insulin response, carotene antioxidants, iron, potassium, calcium, folate, vitamins C and E)
- 1 cup chopped red tomatoes (vitamins C and A, potassium, iron, betacarotene and lycopene antioxidants, cancer-fighting chlorogenic acids)
- 1 chopped onion (flavonoid antioxidants, blood cleanser)
- 1 cup of ground walnuts (tannin antioxidants, iodine for healthy thyroid, omega-3 fatty acids helps reduce cholesterol levels, vitamins B and E)
- ¼ cup raw sesame seeds (calcium, magnesium, phytosterols to reduce cholesterol)
- 1 cup medium grain brown rice (vitamin B, magnesium, iron, fiber, manganese for energy and protein assimilation, selenium for thyroid health and combines well with vitamin E)
- 1 cup green olives (vitamin E, flavonoids)
- 3 cloves minced garlic (blood cleanser, liver tonic, vitamins C and B6, selenium)
- ¼ cup of chopped, fresh dill (cancer-fighting properties, anti-bacterial, calcium, digestive aid)
- ¼ cup of chopped, fresh parsley (kidney and blood cleanser)
- 3 Ts sesame oil (calcium, copper, helps reduce hypertension)
- 1/2 cup olive oil (oleic acid and other fatty acids help control cholesterol, vitamin E, phenol antioxidants, benefits for colon, heart, and liver)
- 2 cups white wine (the alcohol will mostly cook out of the wine, leaving just the flavor)
- 2 cups yogurt, Indian Dahi, or kefir with live cultures (probiotic cultures aid digestion and combat yeast infection, constipation, and diabetes).
- 1/8 cup finely chopped fresh peppermint leaves (digestive aid, anti-depressant)
- Sea salt and pepper to taste
Instructions: Heat the rice (dry) in a large pan with a little bit of the olive oil for about 10 minutes. Add ¼ cup of water and cook for another 10 minutes. Add onion, tomato, garlic, dill, and parseley and spinach. Add salt and pepper to taste. Cook for another 10 minutes. Let cool while you prepare the grape leaves.
Prepare grape leaves by boiling them for 5 minutes to soften. Trim off any excess stem and place face-down (smooth side down) for stuffing with the mixture. Add the olive oil, sesame seeds, olives and ground walnuts to the mixture, then spoon out a portion onto a leaf, fold the sides in, and roll it up. Stack these two or three layers deep in a glass pan and pour in the white wine and water until the sides are covered. Cover with aluminum foil and bake at 350 degrees for 45 minutes, then remove foil and bake another 15 minutes or until the liquid is mostly gone and the rice is cooked. Remove and serve on a platter with sesame oil drizzled on top.
Combine chopped peppermint leaves with yogurt and serve as a dip for the grape leaves.
November 26th, 2006
Did you know that drinking excess caffeine can cause your adrenal glands to over-produce and wear themselves out? Excessive caffeine intake causes the adrenal glands to react much like they do with chronic stress – by producing adrenalin. If you don’t give your adrenal glands a break, you’re likely to require more and more coffee to get the same energy effects. In other words, you are in a state of adrenal depletion.
Studies now show that intake of dehydroepiandrosterone (DHEA) can help balance out the adrenal over production. DHEA assists in proper cardiovascular, immune system, and nervous system functioning and it counter-balances the hormone imbalance caused by excess cortisol in the system.
September 8th, 2006
