Sugar: How to solve your sweet tooth

We all enjoy a little sweetness in our life! I recently did the Quantum Wellness Cleanse and one thing to avoid was sugar. I didn’t think i really ate that much sugar at all being vegan and preparing about 80% of all my meals. Now the sugar to avoid was additionaly sugar. For example, apples have sugar and all fruit but the sugar to avoid was added sugar.

Here is a chart i found that breaks down what sugar is what and some info about it as well as it’s glycemic index (the lower the better, but read carefully about possible “side-effects”)

Also, i have more info and next steps at the bottom

 

Sugars & Substitutes with their Glycemic Index
Artificial Sweeteners
N/A
Never a Healthy Sugar Alternative

All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. They should be avoided. In fact, given a choice between high fructose corn syrup and artificial sweeteners, we recommend high fructose corn syrup by far (though it’s essentially asking if you should consume poison or worse poison).

Stevia
0
Best Healthy Sugar Alternative

Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other problems associated with sugar consumption. Read more about stevia at Organic Lifestyle Magazine (OLM). Please note that Stevia and Truvia are not the same thing.

Xylitol
7
Xylitol is a natural sugar alcohol sweetener found in the fibers of fruits and vegetables which can cause bloating, diarrhea, and flatulence with initial consumption. It’s said to be safe for pregnant women, and is said to possibly treat ear infections, osteoposis, respiratory infections, candida, and is it even helps fight cavities. In fact, in Finland, virtually all chewing gum is sweetened with xylitol.
Agave Nectar
15-30
A sweet syrup made from the Blue Agave plant, Agave Nectar is obtained by the extraction and purification of “sap” from the agave plant, which is broken down by natural enzymes into the monosaccharides (simple sugars): mainly fructose (70-75%) and dextrose (20-26%). Read more about agave nectar at OLM.
Fructose
17
Though fructose has a low glycemic index rating, fructose consumption should be limited. Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition.
Brown Rice Syrup
85
It is not recommended for diabetics, since its sweetness comes from maltose, which is known to cause spikes in blood sugar.
Raw Honey
30
A Healthy Sugar Alternative in moderation

With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey. Read more about honey at OLM.

Coconut Palm Sugar
35
Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). It’s also made from the sap of coconut palms. With a relatively low glycemic index, Cocnut palm sugar is the new rage among health nuts. It’s often called “coconut nectar sugar” or “coconut sugar”.
Apple Juice
40
Fresh apple juice is good for you, though we recommend eating fresh raw whole apples. Concentrated apple juice (sometimes used as a sweetener) is closer to refined sugar than fresh apple juice.
Barley Malt Syrup
42
Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Barley malt is made by soaking and sprouting barley to make malt, then combining it with more barley and cooking this mixture until the starch is converted to sugar. The mash is then strained and cooked down to syrup or dried into powder.
Amasake
43
This is an ancient, Oriental whole grain sweetener made from cultured brown rice. It has a thick, pudding-like consistency. It’s not easy to find in the U.S., but it is a great alternative to refined table sugar.
Sugar Cane Juice
43
Healthy Sugar Alternative in moderation

Sugar cane juice has many nutrients and other beneficial properties and is said by some health practitioners to be almost as medicinal as raw honey.

Organic Sugar
47
Organic sugar comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. (It has not been processed to the degree white sugar is processed).
Maple Syrup
54
Maple syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and is therefore processed. It has a high glycemic index, and though it is much more nutritious then refined table sugar and high fructose corn syrup, there are better choices.
Evaporated Cane Juice
55
Evaporated cane juice is often considered unrefined sugar, but juicing is a refining process, and evaporating refines further. Though better than turbinado, cane juice (unevaporated) is a better choice as a sweetener.
Black Strap Molasses
55
White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium, phosphorus, potassium and zinc, and is alkalizing to the body.
Turbinado
65
Turbinado sugar is partially processed sugar, also called raw sugar.

Raw Sugar

Raw sugar
65
Raw sugar is not actually raw sugar. It is processed, though not as refined as common white table sugar. Therefore, given a choice between raw and white, choose raw. There are many different variations of raw sugar with many different names depending on how refined it is.
Cola (and most other sodas)
70
Though cola has a lower GI ranking then some might expect, there are many other reasons to avoid cola, or any type of soda. There is nothing beneficial to the human body inside a can of soda (not to mention we should avoid drinking out of aluminum cans!).
Corn Syrup
75
Corn syrup has very little nutrition and should be avoided.
Refined, Pasteurized Honey
75
The nutrition is gone, and there is often high fructose corn syrup added to processed honey. Refined pasteurized honey is no better than white table sugar.
Refined Table Sugar
80
Conventionally grown, chemically processed, and striped of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes (high fructose corn syrup is the other) of nearly every health ailment known to man (or woman or child). Not only does it have a high GI ranking, but it also is extremely acidic to the body causing calcium and other mineral depletion from bones and organs (sugar is alkaline but has a very acidic effect on the body).
High Fructose Corn Syrup
87
Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose.
Glucose (AKA Dextrose)
100
White bread was the benchmark, but for consistency glucose now holds the rating at 100.
Maltodextrin
150
Foods that have maltodextrin often say “Low Sugar” or “Complex Carbohydrate”, but this sweetener should be avoided!

Well now that was a lot of info huh?

What do i do with all this info? Next steps in your healthy journey…

  1. Read the labels of anything you buy and educate yourself about what you are eating. Read the Ingredients List
  2. Choose sugars that are closest to how they are found in nature. For example, the less processing, science, or ingredients it took to make the sugar then that will be a better sugar. Personally, I favor raw, unfiltered honey and raw agave nectar. I know, i know honey isn’t vegan, well the vegan police can arrest me on that one because honey is delicious and helps with allergies.
  3. Continue to educate yourself and build YOUR purpose for why you want to avoid sugars. Do not do it just because you read something, please educate yourself about the effects of honey and take a moment to determine why it is important to YOU!

Here are two other resources about sugar (same source just two parts to it):

 

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