Sugar and choosing healthier sugar substitutes
Over consumption of sugar is the number one unhealthy habit in developed countries.
The American's lead the lunacy with a consumption of 75kgs per person, per year (up from 5kg in 1980).
The biggest diet culprit is soft drink with 11 teaspoons per can. (American’s consume 600 cans per person, per year). Australian’s are not far behind (Australian Retail Magazine).
Fruit juice is not much better with 8 teaspoons of sugar in a glass
Research has linked over consumption of sugar to the following problems:
- Dental decay and gum disease
- Heart disease
- Premature aging
- Overweight and Obesity
- Crohn’s disease & ulcerative colitis
- Decreased absorption of calcium and magnesium
- Immune suppression
- Reproductive cancers
- Inability to build muscle
The sugar substitutes are often worse than sucrose.
- Aspartame is a suspected Neuro-toxin and has generated thousands of FDA complaints.
- Saccharin causes cancer in rats and is banned in many countries, including Canada
- Sucralose involves a chlorine additive with associated problems.
- There are only two sugar substitutes with no reported negative effects, Stevia &Xylitol.
The Good Guys - Stevia
- Stevia is a South American herb, 200 times sweeter than sugar.
- It now accounts for 40% of sweetener sales in Japan, where the government recognised the benefits rather than bowing to vested interests.
- Stevia has no calories and no Glycemic Index.
- It stimulates the pancreas, rather than stressing it.
- Stevia lowers blood pressure, improves digestion and can boost energy levels and mental activity.
The Good Guys - Xylitol
- Xylitol is a natural substance found in fibrous vegetables and fruit, corn cobs and birch trees.
- It is actually produced by the human body. It is a 5 chain sugar which is anti- microbial vs. six chain sucrose which feeds unwanted organisms.
- Sugar is acid forming while Xylitol is alkalising (mirror image).
- Contains 40% of sugar’s calories, 75% less carbohydrates and a G.I of 7.
- Metabolises without using insulin, boosts the immune system, oral health and increases disease resistance.
- Over 400 bacteria live in the mouth – Sugar’s acid forming quality breeds up the bacteria. Acidity damages enamel making teeth vulnerable to plaque forming & gums compromised.
- Xylitol creates an alkaline environment in the mouth and stops the fermentation process leading to tooth decay
- This protection extends to ear, mouth and throat infections (Studies involving 1000 children – Xylitol Gum reduced middle ear infections by 40% - Can also be used as a nasal spray)
- Xylitol inhibits Candida (unlike sugar)
- Finnish researchers have shown increased intestinal absorption of calcium and increased bone density. (i.e. anti-osteoporosis)
- Insulin resistance affects up to 50% of our population. (associated with hypertension, heart disease & diabetes)
- Xylitol doesn’t raise insulin – low insulin is a powerful anti-aging key.
Seven Tips to Beat Sugar Addiction
- Substitute fresh fruit for your breakfast cereal or switch to oatmeal, muesli, etc.
- Avoid high sugar snack foods and soft drinks and save yourself from the “Spike & Crash” which is the root cause of the addiction – i.e. an oversupply of insulin pulls sugar from your blood, causing Reactive Hypoglycaemia. You crave sugar because you actually need sugar.
- Eat something (i.e. fruit, nuts & seeds) every 90 minutes to prevent low blood sugar and associated craving. Try to combine complex carbs & protein.
- Repopulate with a probiotic if you have been on antibiotics to stop Candida demanding sugar.
- Dilute fruit juices with water or soda water 50/50 – Fruit juice contains 8 teaspoons of sugar per glass
- Switch from sugar to Xylitol or Stevia in tea, coffee and herb teas.
- Sad or depressed people often crave sugar for the ‘high’. Exercise can reverse depression in 33% of sufferers. I.e. Minimum 3 hours per week – 30 minutes, 6 days a week.