Are natural alternatives better than refined sugar?
Natural sugars may appear less harmful, and some even have health benefits, yet they should still be used sparingly, finds LIZ CONNOR
Eating sugar shouldn’t be demonised, and tucking into a bar of chocolate after a stressful day is nothing to punish yourself about. That said, it’s sensible to eat the white stuff in moderation, as too much isn’t good for you.
In an effort to cut back, some people rely on natural alternatives, but so-called ‘healthy sugar substitutes’ might not be as good for you as you think.
“With sugar alternatives, it’s really important to remember that there is very little difference between them,” says dietician Sophie Medlin (citydietitians.co. uk).
“While refined table sugar has been demonised and alternatives given a health halo by the wellness community, it’s important to remember that most of them have the same effect on our blood sugars, insulin production and dental health.”
We explore four common sugar alternatives and see how they compare...
MAPLE SYRUP
This has become the ‘healthy’ baking substitute of choice for Instagrammers and food bloggers, thanks to its natural properties. But is it actually good for you?
“Maple syrup has around three calories per gram, which is one less than table sugar,” explains Sophie.
However, she says you should take this with a pinch of salt, as we usually use a lot more syrup as it’s in liquid form.
“Maple syrup is a delicious alternative to table sugar, but there are no additional health benefits,” she adds.
COCONUT SUGAR
Coconut sugar might sound healthy, but Sophie says you shouldn’t think of this alternative as any better for you than the refined stuff.
“Coconut sugar sometimes contains prebiotic fibre, which feeds our good bacteria and is linked to slower carbohydrate release,” she explains.
“That said, you should keep in mind that it’s still going to cause the same tell-tale blood sugar spikes and dental decay that you get with refined sugar.”
HONEY
Honey has some good things going for it. “It contains trace amounts of useful nutrients such as antioxidants and B vitamins, but it still has almost exactly the same effect on our blood sugars and teeth as sugar,” says Sophie. “Just like maple syrup, there may be a tendency to use more of it because we think of it as healthy, but it will promote weight gain in the same way as table sugar.”
STEVIA
If you’re looking to cut down on sugar, many dieticians say that stevia is your best bet.
“Stevia is made from a plant and is 200-300 times as sweet as table sugar, with very few calories,” explains Sophie.
“This means it can provide the sweetness we enjoy from honey, syrups or table sugar, but without promoting weight gain or causing blood sugar spikes.”
The only issue is that some people notice a bitter or lingering aftertaste with stevia that they don’t get from other sugars.
REWIND to the 80s if you want to lower blood pressure – a study has found the upbeat, party hits of that decade cause a spike in endorphins and serotonin in the brain, increasing feelings of calm and happiness.
Turkish researchers found that 96% of volunteers, aged 18-65, had lower blood pressure after tuning in to the likes of Queen or Boy George.
But the repetitive electronic beats of techno had the opposite effect – increasing blood pressure in 78 per cent of the same volunteers. But it is not the only unexpected way to cut hypertension...
Crush your garlic before cooking
This releases the chemical allicin, thought to counter high blood pressure by stimulating nitric oxide and hydrogen sulphide, which helps relax blood vessels.
Use it as soon as possible for maximum benefits. Or take a garlic supplement as studies say it can reduce hypertension by up to 10 per cent.
Watch fish swimming
Experts from the National Marine Aquarium, Plymouth University and the University of Exeter found heart rates fell by seven per cent and blood pressure by four per cent when people looked at a tank of fish. Higher numbers of fish also helped to hold their attention for longer and improve their moods.
No need to buy your own, just visit georgiaaquarium. org/webcam/ocean-voyager for a live fishy video.
Have an omelette for lunch
Studies have found that egg whites contain a peptide – a short fragment of protein – called RVPSL which has a powerful ability to inhibit or block the action of ACE, a substance produced in the body that raises blood pressure.
Volunteer your time
US researchers at Carnegie Mellon University found that adults over 50 who volunteered on a regular basis were less likely to develop high blood pressure.
Scientists believe this is due to a combination of lower stress, physical activity, social interaction and a sense of purpose.
Give blood regularly
Regular blood donation is linked to lower blood pressure and a reduced risk of heart attacks.
Scientists monitored the blood pressure of 292 adults who donated blood at least once over a year.
Overall, those with high blood pressure saw an improvement in their readings after donating.
The more often a person gave blood, then the more significant the improvement.
Sit up straight
Studies suggest that slouching down and slumping can affect the neck muscles and spinal nerves which in turn, impact our blood pressure. Adjusting posture and even standing from a sitting position ensures adequate blood supply.
With so many working from home, experts say it’s important to pay attention to our position in front of PCs, laptops and tablets, and take regular breaks.
Try a different juice
A British Heart Foundation study found that drinking beetroot juice could cut blood pressure in hypertension sufferers. The nitrates in beetroot are the magic ingredient. And drinking a glass of antioxidant-rich pomegranate juice daily for four weeks also helped to lower blood pressure, recent research discovered.
EVER wondered how Mark Wright stays in shape? Well, aside from a pretty intense training schedule as a professional footballer for Crawley Town, the ex-Towie star has another secret up his sleeve.
Mark, 34, swears by high-intensity interval training (HIIT) – and he’s so passionate about the method, he’s been sharing his no-equipment workouts with his 1.8 million Instagram fans every weekday morning throughout lockdown.
Along with his brother Josh, he’s also just launched his new fitness app, Train Wright (thisistrainwright.com), which features various programmes to help people looking to lose weight, build muscle and burn fat.
Here, Mark talks to us about finding inspiration in lockdown, and how his approach to keeping fit and healthy has changed...
ON STAYING MOTIVATED
“I’m someone who loves to keep fit and I usually find it easy to stay motivated, but last lockdown I found myself just laying on the sofa. It got to the point where I hadn’t trained for two or three weeks, even though I had loads of time on my hands.
“I booked a live class on my Instagram, which meant I had to commit to it. I found that it gave me a bit o f structure, which is why I kept doing it for five days a week with my audience.
“Working out just gives me the mental boost to keep cracking on.
“The #TrainWright series grew from there, and I started inviting celebrity friends to join in too.”
ON WORKOUT REGRETS
“I remember getting fit for a shoot and I went all out with my diet and training. Looking back, I was stressed, I was hungry, and I was really unhappy for six weeks. I didn’t have the energy I needed, and I wasn’t taking care of myself in terms of nutrition. That was definitely a mistake.
“I now know that it’s about being happy in life. Yes, training is great, but the minute it interferes with happiness elsewhere and it stops you living your life, is when you need to take a step back. Don’t push yourself to the point where you’re getting upset and depressed with it. That’s my biggest tip.”
ON HIS WORKOUT ROUTINE
“I haven’t really got a good balance at the moment, because I’m playing professional football. I’m doing football training three or four days a week, depending on match days, and then weight training when I get home.
“In a normal training period, when I’m not doing football, I’d wake up and do a HIIT session for 30-40 minutes, then I’ll try and fit in three or four weights sessions a week to keep toned.”
ON WORKING OUT WITH HIS WIFE MICHELLE KEEGAN
“Michelle does my HIIT and when I’m doing a live, she’ll often do it in the other room. But when it comes to exercise, she likes to do a lot of Pilates and yoga, while I’ll do weights, so we don’t ever really train together. We’ll train at the same time and go to the gym together, and get our workouts out of the way so we can spend our day together, but we don’t really do the same stuff.”
ON HIS DIET
“I just try to eat healthy. I eat organic food and lots of fish, and I don’t like to eat pork or red meat. That’s something that’s really changed for me over the years. When I was young and I used to diet, I never really cared about the quality of food, or the amount of fruit or veg I was getting. It was just about looking good. “Now, I make sure I have my ginger shot in the morning, I make sure I have my five a day, and I’m always eating carbs to give me energy. I enjoy putting good stuff into my body, as it makes me feel good.
“As you go on in fitness, you learn new things and you don’t ever want to go back to how you were before.”
I just try to eat healthy. I eat organic food and lots of fish. Mark Wright, above
ON DRINKING
“Even before Towie started, I’ve always been a bingedrinker. Every weekend, I’d go out with the boys. Since lockdown, we haven’t been able to go out.
“Now I’ll have two beers on a Saturday night, and that’s about it. I actually don’t know how I’m going to go back to drinking the way we used to. I don’t think I’ll be able to go back to once a week; I think it’ll be once every six weeks instead.”
■ The Train Wright App is available to download via the App Store and Google Play. Visit thisistrainwright.com