The low down on natural sugars, part 3 – my thumbs up list
In my introduction on natural sugars, I listed a variety of foods that can be added when cooking as a natural sweetner, this would always be my preference. I know there are times when we need a natural alternative to white sugar, previously I listed my thumbs down list of alternatives, so here is my thumbs up list.
Maple Syrup
Made from the sap of maple trees. It contains 34 beneficial compounds including antioxidants, anti-inflamatories, zinc and magnesium. It doesn’t cause problems in the digestive tract so its ok for IBS sufferers. Its a good natural sweetner when baking or as a substitute for honey.
Palm Sugar
A traditional Ayurvedic ingredient containing B vitamins that has a low gycaemic index (40) so is suitable for diabetics. A good alternative to sugar in cooking, baking and in drinks.
Barley Malt Extract/Syrup
Its an unrefined natural sweetner derived from sprouted, dried, booked and reduced barley malt, which contains some minerals and vitamins. A good choice as a natural sweetner with almost no fructose or sucrose but can give a malty taste.
Brown rice Malt/Syrup
This contains maltotriose, maltose and glucose cheaper versions use enzymes to turn the starches into sugar while others use sprouted grains that realse enzymes which is better. It doesn’t contain fructose. It can add a little crunch to baked and cooked products so is good in crumbles, flapjacks or granolas.
Stevia
Derived from the leaves of a plant from South America with the same name. 300 times sweeter than sugar (sucrose) but with a slightly bitter after taste. Avoid products which aren’t 100% stevia. Use in moderation as it primes the body for a certain amount of calories for sweetness, so may increase appetite.
Whole Cane Sugar
A naturally unrefined form of whole sugar that is absorbed more slowly into the blood stream. It can be difficult to find.
Coconut (Palm) Sugar also known as Coconut Nectar or Blossom Syrup
Rich in B vitamins, magnesium, calcium, potassium, zinc , 17 amino acids, short-chain fatty acis and antioxidants. It contains inulin which is a prebotic which feeds the benefical bacteria in our gut. However, there are mixed opinions on its sustainability. It is said to taste like brown sugar.
Yacon Syrup
From the yacon or peruvian ground apple. It tastes like a cross between an apple and pear. It contains good amounts of vitamins and minerals plus a prebiotic. It may not be suitable for people with IBS due to its high FOS (fructooligosaccharide) content. It is suitable for diabetics. Use instead of liquid sweeteners like honey and also in baking.
References
Alternatives to Sugar by Dr M Glenville (Lifestyles Press, 2016).
Related Posts
Heel Pain Part 1 – Plantar Fasciitis
Recently a client asked me "is having heel pain first thing in the morning, just one of those things you have to put up with as you get older"?. What are the causes of Heel Pain? There are two major causes of heel pain, firstly a grumbling Achilles Tendon and secondly Plantar Fasciitis. This week I am going to focus on Plantar Fasciitis. Plantar Fasciitis is inflammation of the Plantar Fascia or the strong band of tissue on the sole of your foot that stretches from your heel to your toes that supports the arch of your foot and acts as a shock absorber when you walk. The usual site of the pain with Plantar Fasciitis is on the sole of the foot, see diagram below.
How can I tell if my heel pain is Plantar Fasciitis?
Plantar Fasciitis is characterised by the gradual onset of soreness and aching under the heel at its mid-point, which spreads forward along the inner side of the arch of the foot. The ache or pain is often for the first few steps when you get out of bed every morning or after sitting at your desk for a long period of time.
What causes Plantar Fasciitis
- Sedentary Lifestyles
- Being overweight
- Wearing shoes with too little arch support or cushioning
- Vigorous take off's, landings are fast turns during weight bearing sports.
- Wearing high heels too much.
- Excessive foot eversion (your weight is too much on the outside of your foot).
- Stand about 40 cm away from a wall and put both hands on the wall at shoulder height, feet slightly apart, with one foot in front of the other. Bend your front knee but keep your back knee straight and lean in towards the wall to stretch. You should feel your calf muscle tighten. Keep this position for several seconds, then relax. Do this about 10 times then switch to the other leg. Now repeat the same exercise for both legs but this time, bring your back foot forward slightly so that your back knee is also slightly bent. Lean against the wall as before, keep the position, relax and then repeat 10 times before switching to the other leg. Repeat this routine twice a day.
- Stand on the bottom step of some stairs with your legs slightly apart and with your heels just off the end of the step. Hold the stair rails for support. Lower your heels, keeping your knees straight. Again you should feel the stretch in your calves. Keep the position for 20-60 seconds, then relax. Repeat six times. Try to do this exercise twice a day.
- Sit on the floor with your legs out in front of you. Loop a towel around the ball of one of your feet. With your knee straight, pull your toes towards your nose. Hold the position for 30 seconds and repeat three times. Repeat the same exercise for the other foot. Try to do this once a day.
- Sit on a chair with your knees bent at right angles and your feet and heels flat on the floor. Lift your foot upwards, keeping your heel on the floor. Hold the position for a few seconds and then relax. Repeat about 10 times. Try to do this exercise five to six times a day.
- For this exercise you need an object such as a rolling pin or a drinks can. Whilst sitting in a chair, put the object under the arch of your foot. Roll the arch of your foot over the object in different directions. Perform this exercise for a few minutes for each foot at least twice a day. This exercise is best done without shoes on.
Is slouching that bad for you? – part 3
Modern man is born to slouch. But he rarely considers the long term potential consequences:
In addition it may also make you... Sad and Shy A study of 110 students by San Francisco State University last year found those who walked with a slouched body posture reported feeling more depressed and having lower energy levels than those who were more upright. Study leader Erik Peper, a professor of health education at the university, says sitting or standing up straight with shoulders back does not just give other people a good impression, but also sends a message to the brain that makes us feel better about ourselves. ‘We tend to think the brain and body relationship goes one way. In fact, the passages go both ways. ‘When you choose to put your body in a different mode, it’s harder to drop into depression.’ Meanwhile, in a 2007 study at Colorado College, students with the best sitting posture felt more confident — and scored significantly higher on tests — than those who sat slumped. Interestingly, though, the trend was only true for male students. Women felt more confident if they’d slouched, possibly because men tend to determine how they feel according to internal cues, while women think more about how they look to others — for them an upright posture made them feel pressured and self-conscious. So sit up straight!
