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Natural
Sweeteners for the Smart Shopper
By Tracy Rohland
What do you do when you want something sweet
but don’t want to suffer the ill effects of sugar or
artificial sweeteners? Oftentimes, a diabetic’s biggest
challenge is finding a safe and suitable sweetener to satisfy
their sweet tooth. But this search for healthy sweeteners
doesn’t apply to diabetics alone. With the rise in popularity
of Atkins-type low-carb diets, diabetics are not the only
people searching for great-tasting, low-calorie, natural sweeteners.
November’s health tip takes a closer look at two such
natural sweeteners.
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Check
Out Stevia
Stevia is an herb that comes from the Stevia
plant, native to Paraguay. This natural sweetener, in its
concentrated powder form, is 300 times sweeter than sugar.
It is commonly sold as a powdered extract, a liquid concentrate,
or as fresh or dried leaves. It varies in color from pure
white to light-ish green.
Although stevia has been used in South America for hundreds
of years, it is relatively new to the U.S. market, but is
rapidly being recognized as a natural, non-caloric alternative
to artificial sweeteners. Studies have shown that stevia is
especially beneficial to diabetics because it does not affect
blood sugar levels. In fact, that same studies showed that
stevia extract can actually increase glucose tolerance and
improve blood sugar levels at the same time.
While consumption of artificial sweeteners has been linked
to various physical ailments, research shows that stevia has
no known side effects and is perfectly safe for human consumption.
In addition to being non-toxic, stevia has also been used
for medicinal purposes. South American Indian tribes apply
the herb externally to heal wounds and use it internally as
a digestive aid.
As a sweetener, stevia can be used in the same way pre-packaged
sugar is used—to sweeten tea and other beverages. It
can also be used in cooking and baking. However, since stevia
is much sweeter than sugar and can leave a bitter aftertaste
if used in excess, it should only be used in minute proportions
for food preparations.
How About Xylitol?
Another natural sweetener that is quickly gaining recognition
in the United States is xylitol. It has been broadly used
as a sweetener for decades in European and Asian countries
but is only commonly used in the United States as a sweetener
for chewing gums, toothpastes, lozenges, mouthwashes, and
other products associated with dental hygiene.
Xylitol occurs naturally in fruits and certain plants. The
version of xylitol most commonly sold for consumption is extracted
from birch bark. As a white crystalline substance, xylitol
looks and tastes just like sugar. However, the difference
is found in its chemical makeup.
Xylitol is not a sugar, but rather a 5-carbon sugar alcohol.
It is classified as a carbohydrate, but due to its lack of
a 6th carbon atom, it is slowly absorbed and only partly utilized
in the body. This is good news for diabetics, since it does
not require insulin to be metabolized. Because xylitol does
not produce the same affect in the body as sugar, and contains
40% less calories than sugar, diabetics in several European
countries have successfully used xylitol as a dietary sweetener.
As with stevia, studies show that xylitol has no apparent
side effects and is safe when consumed in amounts in excess
of 90 grams per day. The only known side effect is diarrhea,
which has only been shown to occur with over-consumption.
Xylitol can be used the same way you would use sugar, adding
to cereal, cinnamon toast, or beverages. It is measured out
the same way as sugar, sweetening teaspoon for teaspoon.
Stevia and Xylitol--Not Just
for Diabetics
While these sweeteners are especially beneficial to diabetics,
anyone who needs or wants to restrict their sugar or carbohydrate
intake can satisfy their sweet craving by using these natural
sweeteners. Both stevia and xylitol can be found in any of
the Down to Earth Natural Food Stores' wellness departments.
Sources
Whitaker, Julian M.D. “A Natural Sweetener that’s
Also Calorie-Free.” Health & Healing. December 1994
Vol. 4, No 12. HealthFree.com. October 2003. http://www.healthfree.com/Dr.JulianWhitakers.htm
Sahelian, Ray M.D. & Gates, Donna. “Stay Healthy
the Stevia Way.” Exerpted from The Stevia Cookbook.
Avery Publishing, 1999. PracticalHippie.com. October 2003.
http://www.practicalhippie.com/cache/stevia/stayhealthy.htm
Richard, David. “Questions and Answers About Stevia.”.
Excerpted from Stevia Rebaudiana: Nature’s Sweet Secret,
Vital Health Publishing (August 1999. ) Healthy.net. October
2003. http://www.healthy.net/hwlibrarybooks/stevia/questions.asp
Xylitol FAQs. Xylitol.org. October 2003. http://www.xylitol.org
“Xylitol-An Amazing Discovery for Health.” 2003
Copyright Xlear Inc. Xlearinc.com. October 2003. http://www.xlearinc.com/xylitol/
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