This is a “good news, bad news” blog; first the bad news. Sugar is the enemy. It’s disguised in many forms, and they all are bad for our brains and our health. Artificial sweeteners are also bad. So we need to avoid and eliminate all forms of sugar and the so-called “fake sugars.”
Now the good news: You can still have a sweet tooth. Get to know “stevia.” Stevia is an all-natural alternative to white sugar that’s 30 times sweeter, has zero calories, zero carbs, is zero on the glycemic index and does not raise insulin or blood sugar levels. Stevia is a naturally sweet herb native to Paraguay and has been around for centuries. It has been thoroughly tested and found to be completely non-toxic and safe. In Japan, 40% of the sweetener market is stevia based and it’s becoming more accepted worldwide.
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| Coca-Cola and Pepsi are using Stevia. |
Just take a look at Coca-Cola and Pepsi, who have launched dual soft drinks using Stevia instead of sugar to reduce the amount of “artificial sweeteners” used in the manufacturing of the beverage. Both companies promote that these drinks do not contain high fructose corn syrup and no artificial sweeteners with 30% less calories, while maintaining the same taste.
The move to market “healthier” beverages comes on the heels of an accord between representatives from Coca-Cola, PepsiCo and the Dr. Pepper Snapple Group (DPSG) and the Clinton Global Initiative (CGI) pledged to reduce the number of “sugary drink calories” by 1/5th by 2025 through marketing, distribution and packaging.
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| Try ZEVIA - 0 Calorie Soda made with stevia |
Meanwhile, if you love soda and don't want to give it up. Zevia is the zero calorie soda with no artificial sweeteners. This stevia soda is sugar free and avaialable in 15 delicious flavors and is the natural pop sold in most grocery chains. Here is a coupon to try it for yourself. CLICK HERE
Stevia is also a helpful aid in weight loss due to the fact that it contains no sugar and has been shown to reduce cravings for sweets and fatty foods. People have reported that consuming 10-15 drops of whole leaf stevia concentrate 20 minutes before meals diminished hunger sensations.
When you have a sweet craving, stevia is a safe and effective option to satisfy you without all of the side effects and consequences of sugar.
The Truth About Sugar
According to several medical doctors, sugar has numerous negative aspects. It’s highly addictive, causes inflammation and increases erratic brain cell firing which means that brain cells don’t communicate well with each other. It’s been known to cause depression, headaches, fluid retention, hormonal imbalances and hypertension. There’s nothing sweet about how much sugar people are consuming every day. According to the American Heart Association, the average adult in the United States takes in about 22 teaspoons of added sugar a day, while teens pile in 34 teaspoons a day.
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| Guess which mouse eats too much sugar? |
“In one study using mice, they gave them cocaine, which they liked. Then they gave them sugar, which they also liked. But when given a choice, they preferred sugar,” said Dr. Amen, who also advises to avoid “drinking your calories” referring to sugar-laded coffee drinks, alcoholic beverages and even fruit juices.
“The body can break down sucrose dramatically better than fructose – which is the form of sugar derived from fruit. When you unwrap fructose from its fiber source, it becomes a toxin,” said Dr. Amen. So eat the orange instead of drinking orange juice which is typically made of 6-8 oranges worth of fructose in one glass.
Artificial sweeteners were designed to be sugar substitutes as a less fattening alternative. Artificial sweeteners like Splenda, NutraSweet, and Sweet ‘N Low, found in diet sodas and yogurt, can not only cause you to gain more weight, but has also been linked to many diseases. One University of Texas study linked increased consumption of artificially-sweetened diet soda with obesity. Scientists have concluded that these so called “fake sugars” manipulate the body’s natural ability to sense how much it has eaten and therefore we overeat without realizing it.
The only potential downside about stevia is some people experience bitterness after consuming products with stevia in them. Stevioside and rebaudioside A (or Reb A) are both partially responsible for the aftertaste, however, rebaudioside contains the least and is barely detectable. Try different brands until you find the one you like. My all time favorite is KAL stevia powder. It’s super sweet with zero after taste.
There are several upsides to using stevia. For example, you can use it anyway you would use sugar; bake, cook, add it to hot and cold beverages. Add it to a shakes to make them sweeter. Make guilt free sweet lemonade using fresh squeezed lemons and stevia. Put it in unsweetened yogurt and add your own fruit. You get the idea.
Tina’s Tips to Avoid Sugar and Artificial Sweeteners
Learn all the forms of sugar and don’t eat them. See the list of sugars below.
Start checking food labels and throw out everything that has “fake sugars” such as sucralose, aspartame, saccharin in it.
Avoid all products that are labeled “low calorie, diet, sugar free or no sugar added.”
Drink purified water instead of diet drinks or Zevia soda which is sweetened with stevia. It comes in 15 delicious flavors. My favorites: Rootbeer, Cola and Cream Soda.
Use natural sweeteners like stevia whenever possible.
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Here’s a delicious, sweet and guilt-free sorbet I created and love. Everyone can enjoy it. It’s easy to make and will satisfy any sweet tooth.
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| Mango Sorbet |
Mango Sorbet
Ingredients
1 cup low-fat plain Greek or Coconut yogurt
2 cups of frozen mango chunks
Sprinkle of KAL stevia
Directions
Put all ingredients in Vitamix and blend until smooth.
FORMS OF SUGAR
"OSE" SUGARS
Dextrose
Fructose
Galactose
Glucose
Lactose
Levulose
Maltose
Saccharose
Sucrose
Xylose
"OL" SUGARS
Mannitol
Sorbitol
Xylitol
OTHER SUGARS
* Preferred alternatives
Barley Malt
Beet Sugar
Brown Sugar
* Brown Rice Syrup - A syrup made from sprouted brown rice.
Cane Juice crystals
Cane Sugar
Caramel Color
Confectionary Sugar
Corn Sugar
Corn Sweetener
Corn Syrup
Corn Syrup Solids
Date Sugar
Dehydrated Cane Juice
Dextrin
Fruit Juice Concentrate
Granulated Sugar
High Fructose Corn Syrup
Honey
Invert Sugar
Isomalt
Malt Syrup
Maltodextrin
Maple Sugar
Maple Syrup
Molasses
Palm Sugar
Raw Sugar
Rice Syrup
Sorghum
* Stevia - A naturally sweet herb native to Paraguay. It is non-caloric, and has been used as a natural sweetener and flavor enhancer for centuries
Treacle
Turbinado Sugar
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