February 9, 2015
When it comes to not packing on extra pounds this Valentine's Day, what are some sweet hacks that will tickle you or your Valentine's sweet tooth, yet not take you out of that fat burning mode (or ketosis) sweet spot?
Which sweeteners can be used to sweeten life without throwing you into a blood sugar level roller coaster ride?
Which sweeteners will spice up your sex life?
Which sweeteners can be used to minimize muscle cramps?
And since we're not shy when it comes to talking about poop, which sweet fruit can relieve constipation naturally?
You're about to find out all that and more in this guest post from Danielle Brooks, nutritional therapist, clinical herbalist, author of the new book “Good Decisions Most of the Time: Because life is too short not to eat chocolate“, and owner of Good Decisions Inc.!
The 6 Sweet Spices That Won't Spike Your Blood Sugar
Discovering all the health benefits your spice cabinet may hold is quite fun and, in times of upset tummy, gas, or other uncomfortable health conditions, you can often find relief as close as your spice cabinet. Spicing up a dish with sweet spices adds distinct flavors and lessens your temptation to add sugar. These spices also have many health-giving properties as well.
Allspice has a taste similar to a mix of nutmeg, cinnamon, and cloves. You can use allspice when preparing ham, Swedish meatballs, baked goods, and desserts to add a nice touch of spicy sweetness. Medicinally, allspice has been used throughout history in the treatment of toothaches, muscle aches, and for its blood sugar-regulating effects.
So if you feel like reaching for a sweet fruit or special treat, and want to decrease the impact on your blood sugar levels, sprinkle it with cloves! Like many spices, allspice is a digestive aid, and consuming allspice with meals can result in stronger digestion, reduced gas and bloating, and decreased nausea. Not a bad spice to have in your back pocket for emergencies.
Cinnamon has a wonderful sweet flavor and can be used as a ground powder or dried stick. This spice can be used in just about anything. From sweet dishes to stews and curries, you will be pleasantly surprised to find that a small amount of cinnamon goes a long way. Two teaspoons of cinnamon can change a tart, tongue-puckering apple pie to a sweet one. It can replace brown sugar in any dish or be sprinkled on fruit to liven up a simple dessert.
One of cinnamon’s best attributes is its ability to lessen the impact of sugar on your blood sugar levels. Cinnamon also slows the rate at which your stomach empties after meals, which also reduces the rise in blood sugar after eating. This little spice packs a powerful punch and can be added to any dish or beverage as a substitute for, or in addition to sugar, to lessen sugar’s impact.
Cloves have a sweet or bittersweet taste and can be used when ground or dried. Cloves are great when used to sweeten dishes or in curries and stews. And who can’t visualize a glorious clove-studded ham? Cloves go well with chicken, can spice up an otherwise plain piece of fruit. Clove oil can even be applied to a cavity in a decayed tooth, to relieve a toothache, making this spice very valuable if you can’t get in to see your dentist right away.
4. Mace and Nutmeg
Mace and nutmeg are two slightly different flavored spices, both originating from the fruit of the nutmeg tree. This “nutmeg apple” looks similar to an apricot. When the mature fruit splits open, the nutmeg (a seed surrounded by a red, slightly fleshy covering, or aril) is exposed. The dried aril alone is called mace. The nut is removed and dried to produce nutmeg. Both have a warm, sweet, spicy flavor and are best when freshly ground.
Studies have found that nutmeg may be useful in enhancing drive. But use caution since nutmeg can also be added to milk as a sleep aid, and the last thing you want when trying to enhance drive is to fall asleep!
Cardamom is used in Scandinavian bakeries, German and Russian pastries, and in the Middle East and India. This spice can be used instead of sugar when making baked goods and with creams to make cardamom-flavored ice cream, which is mouthwateringly delicious.
You can steep the seeds in milk, water, or almond milk for use as a digestive aid to relieve gas and bloating. “Really?” you say. If you feel gassy and bloated—absolutely!
6. Vanilla Beans
Vanilla beans are more of a fruit than a spice; one inch of vanilla bean is roughly equal to one teaspoon of pure vanilla extract. Sweet and fragrant, vanilla is best when used from whole or dried beans. Vanilla is a great sugar substitute and can be added to breakfast grains, coffee, and desserts such as ice cream, pudding, and cake.
The active compound in vanilla is vanillin. Vanillin is a polyphenol with strong antioxidant activity. Some neurological diseases such as Alzheimer’s and Parkinson’s disease are associated with formation of a chemical called peroxynitrite, which causes damage to brain cells. Because vanillin has such strong antioxidant activity, it may offset some of this oxidative damage, keeping brain cells healthy and preventing the devastating effects of diseases such as Alzheimer’s.
The 2 Sweet Herbs That Won't Spike Your Blood Sugar
You can also use the following sweet herbs to sweeten and add flavor to a dish.
Vegetables are especially good with these herbs added. If you’re trying to make vegetables taste better, you can reach for an herb or spice to take your mind off the fact that you’re eating vegetables.
1. Anise Seed
Anise seed smells like black licorice and can be used whole or ground. These delicious seeds are often used as a flavoring in some cookies, candies, pastries, and even in poultry dishes. Chewing on a teaspoon of anise seeds after a meal can relieve uncomfortable gas and bloating within minutes. Also, one teaspoon of the seeds can be steeped in one cup of boiling water as a delicious sweet tea for similar results.
2. Sweet Basil
This herb is somewhat pungent and sweet. It’s a bit odd to think of this herb for use as a sweetener, but you’ll be hooked after you try it. Use fresh basil to get the best results.
Add it to dishes at the last moment, as cooking quickly destroys the flavor. You can use sweet basil with eggplant, tomato dishes, pesto, Vietnamese and Thai dishes, and salads, as well as when cooking vegetables to make them more interesting. Corn, tomato, peppers, and eggplant are divine when served with a dusting of fresh basil. Scientific studies have established that compounds in basil oil have potent antioxidant, antiviral, and antimicrobial properties and potential for use in treating cancer.
4 Natural Sweeteners That Are Healthier Than Sugar
If all this talk of sweet herbs and spices is leaving you longing for something sweeter that will stimulate your dopamine center, roll your eyes into the back of your head, and cause an euphoric moan of delight to escapes your lips, you are now in the right category. Please note that these natural sweeteners will take you out of fat burning mode or ketosis, but at least they're more nutrient dense than sugar or high fructose corn syrup!
Natural unrefined sweeteners give food certain qualities, tangible qualities that ooze deliciousness, as if the food you are eating contains life within it that will enhance your own life. And it does. There’s nothing like enjoying a honey-roasted pear with a touch of cinnamon. It doesn’t just feed your craving for something sweet; it feeds the body as well as your senses.
1. Raw Unfiltered Honey
Honey is made when the nectar from a flower mixes with the saliva of a bee. (Sounds delicious, no?) Depending on the quality of honey, it contains anti-microbial, and antioxidant compounds, as well as probiotic bacteria. It also contains trace amounts of vitamins and minerals. So, while you are moaning with delight, you can think of the nourishing properties of this sweetener as well.
Honey is usually sold over the counter in most grocery stores, and it is usually pasteurized, clarified, or filtered so it’s important to read the label and know what to look for. I recommend raw honey. This is honey as it exists in the beehive or as obtained by extraction, settling, or straining without adding heat (caution: some honey that has been “minimally processed” is often labeled as “raw honey”). Raw honey contains some pollen and may contain small particles of wax.
2. Grade B Maple Syrup
Maple syrup, made from the sap of black or red maple trees, is a good source of manganese and zinc and, to a lesser degree, potassium and calcium. I recommend Grade B maple syrup because it contains more nutrients than Grade A and has a thicker, richer flavor.
Manganese, known for its ability to maintain blood sugar levels, is the highlight of this sweetener. Manganese is an essential cofactor in a number of enzymes important in muscle energy production and antioxidant defenses.
Maple syrup is low on the glycemic index and can be used to sweeten salad dressing, replace honey for a different taste, or be used instead of table sugar in some baking. Maple syrup contains zinc and potassium, with calcium, magnesium, and sodium chloride electrolytes occurring in their natural ratios, making this sweetener more valuable than any GU in your back pocket.
3. Dried Dates
Dates are the fruit of the date palm tree. They are raw and unprocessed (but read the ingredient list just to make sure), and they have lots of nutrients such as potassium, iron, and vitamin A. It’s easy to use dates to sweeten smoothies, baked goods, sauces, and more by making a paste with the dates. To make a paste, simply use dried dates and soak them in warm water overnight. Then blend the dates with some of the water used to soak them to a consistency similar to honey. (When I make my own almond milk, I add some dried dates to sweeten the batch.)
I was playing around with dates and developed the following recipe from which the featured image for this blog post was dervied. I had no idea it would turn out to be the snickers bar for the health conscious. A warning really should come with this recipe as it has the perfect combination of sweet, salt and fat, which can be a deliciously addictive combination.
Coconut Pecan Stuffed Chocolate Covered Dates, Oh My!
Makes: 30 dates
Total Time: 1 hour 15 minutes
For the Stuffed Dates:
¼ cup unsweetened shredded coconut (plus extra for topping)
¼ cup toasted pecans
¼ teaspoon unrefined sea salt
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
30 large Medjool dates
For the Dipping Chocolate
2 (4oz) bars Ghirardelli bittersweet chocolate
- Place the shredded coconut, pecans, salt, vanilla and cinnamon in a food processor. Process until mixtures begins to clump together, set aside.
- Cut the dates in half lengthwise on one side and remove the pit. Stuff a small amount of coconut pecan mixture into each date and press to close. Place dates in the refrigerator.
- In a small double boiler melt chocolate. Remove dates from the fridge and using two spoons, dip the cold dates in the chocolate. Roll each to cover completely and then lift out letting the excess chocolate drip off before placing on a parchment lined baking sheet. Sprinkle shredded coconut on top of each date. Refrigerate until ready to serve.
If you need to sweeten a dish, fruit is another healthy option. Fruits, such as crushed pineapple, applesauce, strawberries, cherries, or blueberries can naturally sweeten almost any dish. You can even customize your diet by reaching for a fruit to provide your body with certain nutrients. For Instance:
- If constipation is an issue, reach for the sweet apple. It contains sorbitol, a substance that attracts water. Apples also contain fiber and pectins, which increase the volume and viscosity of the stool. These substances make for one of the most enjoyable bowel movements ever!
- If you are looking for an antioxidant rich, heart healthy hit of sweet goodness reach for some sweet berries.
- If younger skin is something you would like to nurture, cantaloupes can deliver some skin supporting nutrients and tickle your sweet fancy at the same time.
Life Is Too Short
When we make what I call “Good Decisions” most of the time, our bodies are well equipped to handle the occasional indulgence and sweet treat. Life is too short not to have chocolate, but life is also too short to feel sick and tired all the time. Reaching for natural sweeteners instead of refined sugar, artificial sugar, or high fructose corn syrup will not only please the palate, but provide the body with nutrients as well, and are definitely very good decisions.
Need even more blood sugar controlling solutions? Click here to check out the brand new Diabetes Summit. And leave your questions, comments or feedback for Danielle below!
11 thoughts on “8 Natural Sweetener Alternatives That Won’t Take You Out Of Fat Burning Mode (And 4 That Will!)”
Don’t dates have lots of carbs?
Yes, dates do contain carbs, but they also contain fiber which slows down your body's absorption of the sugar and recent research confirms that dates are a low glycemic index food. In addition to the fiber, they also contain a host of vitamins and minerals, all of which sugar does not give you. If you are tracking your macronutrients or are on a low carb diet, you will need to account for the carbs as dates are not a zero calorie sweetener.
What about stevia?
I wrote all about Stevia and how to use it over here – http://superhumancoach.com/how-to-use-stevia/ check it out!
Cinnamon is on the shopping list. Brown sugar is off the shopping list!
I love coconut sugar for special occasions. When you make Good Decisions…most of the time, your body is well equipped to handle the occasional indulgence, and unrefined coconut sugar is one of those indulgences.
Unrefined coconut sugar is made from the sweet sap or nectar of flower buds cut from coconut trees. It is also called palm sugar, coco sugar, coconut palm sugar, or coco sap sugar.
After being harvested from the blossoms of the coconut tree, the sap is boiled down into a syrup-like substance. This is further reduced to crystal, block, or soft paste form. Be sure to read the labels to verify that you are getting organic, unrefined coconut sugar.
Coconut sugar tastes lighter than maple syrup and honey and has a hint of caramel flavor to it. I like this sugar because it won’t turn certain recipes as brown as with jaggery or rapadura sugars, but will still turn a white cake into a light, caramel-colored cake.
Coconut sugar contains potassium, magnesium, iron, and zinc. Coconut sugar also contains vitamins B1, B2, B3, and B6. I often wonder why anyone would use refined white table sugar when all these nutrient-containing alternatives are available!
What do you think about organic coconut sugar?
They are all delicious and healthy, but the truth is they've got the same amount of calories. The only difference is some of them burn faster and the other slower. I say, if you want it sweet, just sweet it up properly. I'm on the Loaded Gun Diet and I'm eating whatever I want, still losing weight, using just common sense.
I sometimes use erythritol in oatmeal or protein shakes for some sweetness. From what I understand, erythritol is natural and has zero glycemic impact. Is there any reason you wouldn't recommend erythritol?
Check out my response to Alex on this page https://bengreenfieldfitness.com/2012/02/episo…
Erythritol is typically made by extracting starch from genetically modified corn, or corn cobs, then breaking it down via a process called hydrolysis into glucose molecules. The sugar is then fermented by a fungus and may go through several processes to clarify, purify and crystalize the finished product into white granules or powder that resembles sugar.
Sugar alcohols are also known as sorbitol, xylitol, mannitol, maltitol, lactitol, isomalt, and hydrogenated starch hydrolysates. These sugar alcohols are basically made by adding hydrogen atoms to sugars. This results in a bleached, powdery blend of sugar alcohols that are not absorbed by the body but taste sweet.
Pros of Sugar Alcohols
•They contain almost no calories.
•They have not been found to affect blood sugar or insulin levels and has a zero glycemic index.
•They taste sweet
Cons of Sugar Alcohols
•They contain few nutrients
•Too much unabsorbed sugar alcohol traveling through the intestinal tract can cause bloating, gas, and diarrhea. Just what you need from a sweetener, right? A hydrogen gut bomb!
•Many people experience stomach upset and headache after consuming sugar alcohols
•Because sugar alcohols pass through the body largely undigested, you won't experience the same satiating signals as you would with food. This means you may be left still feeling hungry and opt to eat more. Even worse, studies have shown that sugar alcohols and artificial sweeteners actually stimulate appetite.
I don’t know about you, but when I eat something sweet, I want to be satisfied!
Hope this helps!