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“Everybody's
got their poison, and mine is sugar.” - Derrick Rose
Imagine
eating 170 pounds of sugar in a year. That would come to
about half a pound in a day.
And
that’s the equivalent of around 50 teaspoons daily.
You’re
probably telling yourself that you couldn’t possibly be
consuming THAT much sugar in such a short period of time.
But
according to the United States Department of Agriculture (USDA), that’s pretty
much what Americans are having in a given year.
If
you’re having a hard time wrapping your mind around that statistic, think of it
this way:
One
serving of your typical soda already has eight teaspoons. And if someone’s
chugging down 5-6 of these in a day, they’re close to the 50-teaspoon mark!
And
that’s not counting “low-fat” food like yogurt, muffins and mayonnaise…
…those
“healthy” energy bars and dried fruit snacks…
…or
your favorite pasta sauces and skim lattes.
Those
are just some of the sugar-laden types of food that are cleverly
marketed as “healthy” meals.
Most
stores and grocery aisles are CRAWLING with them.
And
chances are you’re eating a good handful of these on most days.
That half-a-pound statistic
doesn’t seem so crazy now, does it?
The Sweet Trap of
Sugar
Before
we get into the best non-sugar sweeteners out there, you’ll need to understand
WHY you need to make the switch in the first place.
As
you already know, excessive sugar consumption is detrimental to your
health. But what makes it so destructive to your body?
Well,
it starts with insulin.
You’ve
heard people mention this hormone when they talk about conditions like diabetes, but here’s what you should know:
·
When
you eat anything with sugar, it goes into your bloodstream, which then
spurs the pancreas, your insulin-making organ, into action.
·
Insulin
then gets busy by moving nutrients into your cells in order to store
energy for later use. As for sugar (which is broken down into glucose),
insulin also works to get it OUT of your bloodstream and bring down your blood sugar levels to normal.
·
Some
sugar stays in your blood, while insulin
transports the rest into your muscles and liver.
Got
all that?
In
a healthy individual, this should be a balanced process that keeps
them nice and fuelled throughout the day.
For
people who eat too much sugar however, things get off-track
in a bad way.
If
your system is already loaded with all that glucose
(like in the muscles, liver and cells), the excess amount they consume
has nowhere to go.
This
is the point where your body is forced to turn that sugar into saturated fats, which is
NOT a good thing.
What’s
worse, you’ll also end up creating something called triglycerides in
your system which compounds the problem.
After
putting yourself through this abuse, your metabolism will “remember” sugar as your choice of fuel.
Ideally,
you should also be burning fat aside from sugar. Instead, that fat is now taking up space
around your gut (which increases your risk of heart disease) and other parts of your
body.
This
is bad news for your leptin, your appetite-regulating hormone. Your system
produces this as a way of telling you that you’ve had enough to eat.
Once your blood turns into a cocktail of excess sugar and
triglycerides, it “jams” the signal sent out by leptin. This means there’s
nothing stopping you from eating past your limit.
This
is called leptin resistance - and with this also comes insulin
resistance.
You
see, insulin transmits a signal of its own, which is directed to your cells.
It’s
ordering your cells to store nutrients, which is fine under normal
circumstances.
But
with so much sugar already in your blood, your cells
can’t take in anymore.
Not
unlike a cranky toddler, they dig in their heels and “resist”
insulin’s efforts to feed it nutrients and energy.
So,
your pancreas also digs in its heels and pumps more insulin in
your bloodstream.
As
you can guess, this escalates the situation.
Your
cells end up getting damaged from the struggle, triggering them to push back
even HARDER.
And
so, they begin this back-and-forth dance, which creates a ripple
effect across your body.
For
instance, your immune system gets involved in this mess.
They’ll try to contain the damage from the oxidative stress that your cells are now
undergoing.
But
when this goes on for extended periods of time, it leads to chronic inflammation. This opens the door to a
host of complications.
This
includes arthritis, diabetes, high blood pressure, cardiovascular disease and the big “C”.
Meet Cathy
So,
you can see how sugar can be a problem.
Most
people aren’t aware of what’s going on behind the scenes. They mindlessly consume sugar, blissfully
ignorant of their fate.
Cathy,
a senior technician for the IT department of a financial institution, certainly
didn’t think much of her sugar addiction.
In
the morning, she’d have a low-fat muffin, ready-made oatmeal and a “lite” mocha
frappe from the coffee shop a couple of blocks from her office.
For
lunch, she’d have a bowl of pasta and a slice of pizza. She’d wash it down with
low-sugar apple juice (and maybe a “light” iced tea if she was extra thirsty),
plus a handful of dried fruit for dessert.
She’d
have an energy bar and a couple of more frappes later on in the day to deal
with the afternoon slump.
And
when dinnertime rolled around, Cathy would have roasted chicken with honey
sauce and salad drowning in sugar-loaded dressing.
With
her leptin on mute, she’d then have low-fat frozen yogurt for dessert.
Only
in her mid-thirties, it puzzled Cathy why she was always in constant pain, had
brain fog and was constantly tired. At first, she brushed it off as stress from
her demanding job (which fuelled her emotional eating habits).
But
something told her there was more to it than that. Even doing simple things
started to hurt more than normal.
Her
doctor then advised her to cut the sugar from her diet. For the first couple
of weeks, she had terrible withdrawal symptoms, like tossing and turning in
bed, feeling nauseous and being cranky all the time.
But
after powering through this difficult time, Cathy ended up losing almost eight pounds.
She
had limitless energy, got work done twice as fast and stopped having those terrible cravings.
It
might seem impossible to quit sugar like Cathy did, but YOU can do the same –
read on…
Breaking the Habit
Switching
over to a sugar-free life (or one with WAY LESS sugar at the very
least) isn’t fun and games.
You
know too much is bad for you, but your body just can’t quit it.
To
untangle yourself from the tentacles of the sugar trap, you’ll need to unlearn those poor eating habits.
And
part of that is looking for a healthier replacement for industrial-grade sugar.
To reduce your dependence, here are some substitutes worth looking into:
Non-Sugar
Sweetener Substitute #1: Raw Honey
Humans
have been consuming this since the dawn of time - including tribal groups who
don’t have obesity or diabetes.
While
raw honey is a natural food source, it’s important to note that it’s still
almost half fructose (which is what makes processed food sweet), along with
carbs and calories.
So,
while it’s not as bad as refined sugar, it’s best to use this sparingly.
Non-Sugar
Sweetener Substitute #2: Organic Maple Syrup
It’s
safe to say you shouldn’t bother with the likes of Aunt Jemima Syrup which has
obesity-causing High Fructose Corn Syrup.
Maple
syrup, in its organic form, has antioxidants and even zinc.
Being
way less processed than its industrially-produced equivalents, this old-school
sweetener is a better choice.
Non-Sugar
Sweetener Substitute #3: Stevia
This
is another zero-calorie sweetener that’s been around for hundreds of years.
They’re derived from the plant Stevia rebaudiana, and it’s
hundreds of times sweeter than conventional sugar.
However,
look for the organic brand of stevia powder (which are raw
green as opposed to grocery store white). This is to
make sure you won’t get one that’s processed or filled with additives that can cause gas or make you feel bloated.
In
fact, it’s best consumed in its raw form, which is stevia leaves.
Non-Sugar
Sweetener Substitute #4: Chicory Root Sweetener
This
might not be readily available in some parts of the world, but it is worth
mentioning.
The
great thing about chicory root is that it also doesn’t have calories or
carbohydrates.
Better
yet, it won’t cause your blood sugar levels to spike or trigger
high insulin production.
Some
brands offer varieties which can be directly used on your favorite foods or for
baking.
It
even has probiotic properties which are good for your gut health.
Non-Sugar
Sweetener Substitute #5: Sugar Alcohols
A
little warning before you try them: not all are good for you,
so tread lightly.
First
off, you’ll want to avoid sorbitol, isomalt, mannitol, and maltitol. These
won’t help you break your addiction to sugar because they still have fructose.
What’s
more, they’re chemically processed. They have ingredients that will either stay
in your gut or give you a bad case of gas.
Instead,
stick to erythritol and xylitol. Erythritol only has 0.24 calories in each gram
and is safe as far as your blood sugar levels are concerned.
It’s
not necessarily beneficial otherwise, but at least it passes through your
system without doing much else.
Xylitol,
on the other hand, has about 2 calories for each gram and benefits your teeth
and gums. And like erythritol, it won’t wreak havoc on your sugar or insulin
levels either.
Non-Sugar
Sweetener Substitute #6: Coconut Sugar
This
one’s got a load of nutrients such as polyphenols, iron, zinc, calcium,
potassium. It also has antioxidants which reverse cell damage from
oxidative stress.
You
get the sugar from the sap taken from coconut blooms. This is then evaporated
into its crystallized form.
You
also get the short fatty acids which are good for the brain (also found in
coconut oil), and there’s blood sugar friendly inulin fiber as well.
Non-Sugar
Sweetener Substitute #7: Monk Fruit
As
the name suggests, this originated from the Far East where a group of monks
first used this natural sweetener. It doesn’t have any calories or
carbohydrates, and no regular sugar either.
Taken
from the fruit pulp itself, monk fruit sweetener has both antioxidant and
anti-inflammatory properties.
However,
some brands add extra ingredients that reduce its healthy qualities. So, choose
the purest and least processed version of this sweetener.
Closing Thoughts
While
these sweeteners are healthy alternatives to refined sugar or table sugar, you
shouldn’t start slathering your foods with them.
At
the heart of it, they still contain sugar, even with the extra benefits.
And
like what we just talked about, it’s NEVER a good idea to burden your
bloodstream with too much sugar.
Moderation is key, so
apply a little restraint while keeping your sweet tooth happy.
And
I’d also like to point out that people living with certain health conditions
like Type 2 diabetes shouldn’t be having them so much
– or at all.
Consuming sugar – even the healthier kind – should always be
on a case-to-case
basis.
Always consult with your doctor if you have any conditions or
if you’re trying to lose weight.
Now, we only covered a small part of why controlling your
sugar intake is so important.
We’ve just scratched the surface, and seeing the whole
picture could save
your life.
There are far worse consequences to eating processed sugary
snacks that you need to know about.
A lot of people think that it’s healthy to eat less, exercise
more and help themselves to those “healthy” low-fat foods that are marketed to
them.
The truth is that it’s this kind of thinking (which is shaped
by major food companies) that’s KILLING more
and more people every year.
To find out more about non-sugar sweetener substitute, watch
this video - Five Best Sugar Substitutes | Dr.
Josh Axe
Written
by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist.
He creates the Food, Health & You Complete
Implementation System
which is a lifestyle guide primarily focusing on diet and nutrition.
Dr.
Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age
of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that
eliminates all processed foods and the various toxins that people routinely get
exposed to due to the modern diet. He has been cancer free for twelve years.
He
is healthy and free from the various common lifestyle diseases. With the help
of this ebook, you can also prevent cancer, autoimmune diseases, irritable
bowel syndrome, metabolic disorders, diabetes, and many other ailments.
This
holistic guide will help you to embark on a lifestyle that is rid of everything
that ails our modern diet. The lifestyle guide does not recommend any
medication or fad diets. There is no expensive proposition or quaint lifestyle
changes. The different plans are easy to follow and they are relevant for
people of all ages and ethnicities, regardless of their history of medical
conditions.
To
find out more about diet for long life, click on Food Health & You
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