HOW SWEET ARE YOU?!?
I was recently at a dinner party and while the appetizers and main course were delicious, when it came time for dessert, we all decided that DESSERT was the best part! There were homemade cookies, brownies, pies, cupcakes, and ice cream. As we sat around the table indulging (because it was the holiday time!), we talked about how the sugary treats should be a food group unto itself. Let's be real, most of us have a sweet tooth. However, the better part of ourselves knows that while sweets are enticing and addictive, sugar consumed in excess has been linked to weight gain, premature aging, and type 2 diabetes.
Eating this type of sugar is bad. And it's bad for your waistline!
The good news is that there are foods that are NATURALLY SWEET!
#1) Raw Honey- Did you know that honey is antimicrobial, antibacterial and antifungal (it's even used to treat wounds!). And, honey's distinctive brand of sweetness is welcome in almost any dish.
#2) Salt- This may seem a bit counterintuitive, but a tiny pinch of salt can enhance the natural sweetness in many ingredients and dishes-and especially in anything with fresh fruit. Before you add something to sweeten that next smoothie, try a little salt and taste it again. The natural sweetness will be more pronounced.
Go easy on the shaker, though: Excess sodium harms your heart and adds bloat to your body!
#3) Organic milk or cream- Those who can't stomach the stuff know all too well that milk and cream are full of lactose. It's less well known that lactose is, in fact, a type of natural sugar that lends a gentle hint of sweetness to all kinds of recipes. Think about how a little cuts the bitterness in your coffee. It also adds a touch of sweetness to savory soups and stews. Consider the calcium you'll get as an added bonus.
#4) Grated carrots- You know how your grandmother's recipe for spaghetti sauce calls for sugar? Try grated carrots instead. Their natural sugars bring just the right amount of sweetness (and a dose of vitamin A and beta carotene)-with no added sugar.
#5) Beets-
Much of the refined sugar you eat comes from beets-and for good reason. They are among the sweetest plants growing. In fact, the original red velvet cakes used grated beets to achieve its earthy sweet flavor and ruddy hue. Try them in smoothies, grated into your next chocolate cake, or in soups for an unexpectedly sweet taste.
#6) Orange juice- Salad dressings are prime suspect when it comes to identifying hidden sugar in your diet. Make your own salad dressing with olive oil and lemon juice, and sweeten it slightly with a splash of vitamin-C-packed fresh-squeezed orange juice.
#7) Caramelized onions-
It sounds strange, but onions have a surprisingly high sugar content. It's just that we don't taste it in their raw state, when those harsh, sharp, eye-burning flavor compounds hog our attention. Rich in polyphenols, onions are one of the healthiest common vegetables and a nutrition-packed addition to your meals. Cooked slowly over a low heat, the sweetness comes into focus. They can replace corn-syrup-laced condiments, like ketchup, on your next burger.
#8) Maple Syrup- This sweet stuff isn't just for pancakes. Its complex flavors bring sweetness to baked goods and is a big improvement over granulated sugar in your morning coffee. Luckily, it doesn't just taste fantastic. With slightly fewer calories and more minerals than honey, this antioxidant-rich elixir has health benefits, too.
#9) Apples- Applesauce (no added sugar, please) is a classic ingredient for cutting fat and sugar out of recipes. Grated whole apples can work this way, too. Try some in your next batch of whole-wheat pancakes and you may not even want to reach for syrup. Diced apples also make a fiber-rich sweetener for plain yogurt. Just don't peel the skin-that's where most of the disease fighting compounds are.
#10) Stevia- If none of the above solutions solves your sugar dilemma, you may want to reach for a sugar substitute. Of the currently available options, stevia, which is derived from an herb and has been used in certain parts of the world for centuries, is probably your healthiest bet. It's super sweet-many times sweeter than sugar or honey-and should be used in moderation.
So, while it's easy to be tempted by the cakes, candy and sugary alcoholic drinks, opt for the "real sweets"! There is always an option for fresh fruit! You will feel better (less moody and have more sustainable energy) and you will look better in your clothes (especially as you approach the holidays!).
For more information, contact me at rachel@liveheatlhynyc.com
