Sugar rush
Not all sweeteners are created equal. Georgina Lucas untangles the pros and cons of the sugar substitutes
SUGAR GETS A BAD RAP. ‘It’s not just the calories, but the havoc sugar causes to our insulin levels, subsequently leading to an epidemic of Type 2 diabetes, obesity and even behavioural problems in children,’ says Joanna Scott-lutyens, Optibac’s nutritional therapist. To that end, we’ve investigated the best alternatives to the processed white stuff found in kitchens nationwide. But remember that the ‘health properties’ owned by some of these options don’t always dramatically reduce their calorie content. And they do still count towards your daily allowance of sugar, which experts advise should be no more than seven teaspoons per day.
POMEGRANATE MOLASSES
What Concentrated pomegranate juice syrup (with no added sugar). Taste test Pomegranate, but intensififified, with a sweet ’n’ sour edge. Bonuses Enzymes, minerals, B vitamins. Take note Sadly the heat from the concentration process is likely to remove the vitamin C and other antioxidants. We like it Instead of balsamic vinegar in salad dressing. Rating ★ ★★✩✩
AGAVE NECTAR
What Sap of the Mexican agave plant. Taste test Mellow honey-like flavour. Bonuses It has been touted as ‘healthy’ due to its low glycaemic index (GI). Take note Nutrition professionals are back-pedalling, saying agave’s GI rating is misleading as it contains high levels of fructose – too much can contribute to health problems, including diabetes. We like it In a margarita on the rocks. Rating ★ ★★✩✩
STEVIA
What Natural sweetener made from the leaves of the stevia plant. Taste test Sweet, sweet, sweet. Bonuses Thirty to 200 times sweeter than sugar, amazingly stevia doesn’t contain any calories and won’t raise your blood sugar level. Take note It is highly processed. We like it For cooking. Rating ★★★★★
RAW SUGAR UGAR
What Unrefined sugar cane residue, eg, demerara, turbinado and Barbados. Taste test A mellower, deeper flavour than the bog-standard white stuff. Bonuses Marginally less processed, it may contain some cane nutrients too. Take note The sucrose content is exactly the same; don’t be fooled into thinking ‘raw’ = healthy. We like it For old-fashioned baking. Rating ★ ★★★✩
HONEY
What The bees’ sweet nectar. Taste test Flavour depends on the bees’ diet. Bonuses Amino acids, minerals and enzymes are plentiful. Take note Seek out manukas for their health-giving properties or look for raw honey for minimal processing. We like it Drizzled in coconut yogurt. Rating ★ ★★★★
COCONUT SUGAR
What Crystallised sap of coconut palm. Taste test A subtle, caramel twang. Bonuses More sustainable and less processed than its white sugar cousin. The fibre inulin slows digestion of the sugar, lowering its GI. Take note Doesn’t contain many of the goodies found in real coconut. We like it In Thai green curry. Rating ★ ★★★✩
MOLASSES
What A black treacle by-product of the sugar-refining process. Taste test Deep, with a bitter edge. Bonuses Full-on antioxidants and health-giving minerals including iron. Take note Seek out Blackstrap, the Chanel of molasses, to consume the treacle in its most natural form. We like it In ginger bics and pecan pie. Rating ★ ★★★✩
MAPLE SYRUP
What Condensed maple tree sap. Taste test Deep, smoky, delicious. Bonuses Contains a third less sugar than granulated. High in manganese (for metabolic, nerve and brain function) and the immune system’s fave, zinc. Take note Track down 100% pure maple; avoid ‘maple-flavour’ syrups. We like it With pancakes. Obviously. Rating ★ ★★★★