Food Focus: Natural Sweeteners

Who among us doesn’t love sweets?  The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment.  But when it comes to sweeteners, not all are created equal (pun intended).  There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.  Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations.  Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things. 

Here are a few natural sweeteners to substitute in drinks, food and baking.  Since they are all approximately 1.5 times sweeter than refined sugar, you can use less.  You can find them in most supermarkets or natural food stores.  When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids. 

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market.  Honey will have a different flavor depending on the plant source.  Some are very dark and intensely flavored.  Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.  Life Elemental's choice: www.marshallshoney.com

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus.  It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush."  It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees.  It adds a rich, deep flavor to foods and drinks.  Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup.  As with all sweeteners, organic varieties are best.

Deconstructing Cravings

Deconstructing Cravings

Your body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave.  Perhaps your diet is too restrictive or devoid of essential nutrients.  Perhaps you are living a lifestyle that is boring or stressful.  Your body tries to correct the imbalance by sending you a message: a craving.  A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life.  The key to stopping the sugar craving is to understand and deliver what your body really needs. 

No book or theory can tell you what to eat.  Only awareness of your body and its needs can tell you.  Of all the relationships in our lives, the one with our body is the most essential.  It takes communication, love and time to cultivate a relationship with your body.  As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance. 

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

• Have a glass of water and wait 10 minutes.
• Eat a healthier version of what you crave.  For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
• What is out of balance in your life?  Is there something you need to express, or is something being repressed?  What happened in your life just before you had this craving?
• When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.  

Craving Sweet? Craving Salt? Craving Both?

Whenever your body is craving something, pause for a moment and think to yourself, "Why am I craving this?"  Do you notice a pattern?  Take a moment to slow down, breathe and truly ask yourself if this is what your body wants or needs.

SWEET
Maybe you are craving something sweet like chocolate, cookies, donuts, fruit or fruit juice.  Try to satisfy your desire with something milder and something that does not contain refined white sugar.

Certain vegetables have a sweet flavor.  Eating a lot of sweet vegetables will satisfy your cravings over time.  This will also help reduce your cravings for sugary, processed foods that contain little to no nutritional value.

You may also try natural sweeteners like green stevia extract or agave nectar.  You may find these items at Whole Foods or a natural health food store.  You can also order online.

Seek out berries - strawberries, blueberries, blackberries and raspberries are some of my favorites.

Quantity vs. Quality?  Go for quality every time.  You may find that you are satisfied with much less.  Enjoy your food with every bite.  Chew your food slowly for better absorption and digestion.

SALTY
Cravings for salty foods often indicate mineral deficiency.  Salt originates in the sea, and natural sea salt contains 60 different trace minerals.  Our bodies require these minerals to form vitamins, enzymes and proteins.  Most Americans eat a processed diet and use white table salt which has been stripped of these valuable minerals.  You can balance your salt cravings by eating a wide variety of vegetables, especially leafy greens.  Cravings for salt is a sure sign that your body desires more nutrients.  You may want to purchase a high quality sea salt as well.

Seek out a new leafy green and a new sea salt and have fun with it.  Try a new recipe using these ingredients.