Sweeteners

Sugar and spice and all things nice.....

We all love the taste of something sweet but how can we enjoy a ‘treat’ without being wracked by guilt afterwards? Fruit is the obvious choice to satisfy a sweet craving but it’s not all that exciting. If you want to make something special for a family event or celebration with friends, what options do you have?
No sweetener is perfect and as you will see below, some sweeteners work best in certain recipes. However, our aim in writing this book was to show people a way of eating that is easy, satisfying, healthy but most of all very tasty!
The sweeteners listed below are all low GI so they have minimal impact on blood sugar levels, which is a good for energy levels and maintaining a svelte waist-line.

................................................................................................................................................

Xylitol - is a naturally derived sugar alternative from birch trees. It has a very low GI of 8, versus Honey with a GI of 55-60, or as high as 80 if it’s a refined honey. It is naturally present in plums, cherries and other berries and has a protective effect on the teeth, reducing tooth decay.
Best for: Xylitol is not affected by heat so use it as you would sugar for baking, desserts, in hot drinks etc..However, it can’t be digested by yeast so avoid using it in bread recipes that call for that raising agent as the bread won’t rise properly.

Maple Syrup - is produced from the sap of the Maple tree and is a good source of the trace mineral, Manganese, 2 teaspoons providing 22% of your daily requirements. It also contains good amounts of Zinc which is needed for a healthy immune system. Try to source the best quality Maple syrup and beware the ‘maple-flavoured’ sugar syrups that are very high GI and not good for your health.
Best for: Maple syrup is a liquid sweetener so make sure to adjust liquid measurements in your recipe if using it. While it has a lower GI than Honey, at 54 it is still pretty sweet, so we prefer to use it in recipes with high amounts of natural fibre, essential fats & protein to reduce any impact it might have on blood sugar levels.

Coconut Sugar - This whole-food, nutritious sweetener has a delicious ‘caramel’ flavour and is high in minerals, such as potassium, magnesium and zinc. It is also has plenty amino acids, such as Glutamine which provides ‘food’ for the gut cells. It is harvested directly from the sap of the coconut tree blossom and is low GI, making it ideal for those who want to enjoy a sweet treat with minimal impact on their energy and blood sugar levels. This healthy sugar is now widely available in well-stocked supermarkets and health stores.
Best for: Due to it’s ‘caramel’ undertones, this sweetener is fantastic for baking e.g. fruit crumbles or for creating caramel-flavoured sauce for desserts

................................................................................................................................................