Last Updated on December 7, 2023 by Cathy
Who doesn’t love sugar? By itself, it does not taste good but as an ingredient, it’s delicious and gives us an instant boost of energy. However, sugar is highly addictive, spikes blood sugar levels, and creates all kinds of health problems. Paleo sweeteners such as fruit are a much better choice.
I’ll admit it, I love sweets. It’s the fruit that I crave, but some of those fruits can have a lot of sugar in them. Today, I don’t eat a lot of sweets and when I do (on rare occasions) have some kind of Paleo treat, it is too sweet. Funny how that happens.
However, when it comes time to cook or bake it is hard to figure out what to substitute white sugar with. Refined sugar is almost impossible to avoid in the standard American diet making it a little tricky to find a good substitute.
First of all, white sugar comes from either sugar cane or more commonly from sugar beets which are both highly processed. After both sugars have been refined to a white crystal the two are chemically identical.
Kicking the Sugar Habit
Refined sugars (white cane sugar, high fructose corn syrup, and artificial sweeteners), alter the internal pH levels resulting in a more acidic body. Unfortunately, an acidic environment is a breeding ground for diseases, like multiple sclerosis (MS), to thrive. Whereas an alkaline body promotes good health.
Researchers discovered people with MS who had higher levels of glucose (blood sugar) were more likely to have higher levels of disability. It is important to reduce your sugar intake due to blood sugar spikes and dips. Natural sugars, in moderation, make a better option without causing too much of a problem.
Refined sugar is addictive, it stimulates our pleasure center making us feel good. Sugar also feeds the bad bacteria and yeast overgrowth (Candida) in our gut, it is also blamed for feeding cancer. Candida overgrowth is a fungal infection when left untreated it spreads throughout the entire body, eventually leading to autoimmune diseases like MS.
The only way to stop the overgrowth is to stop feeding it. Since going from the SAD to the Paleo diet is such a huge change, many people struggle with this. First, you need to stop eating all refined sugars! Only consume natural sugars on occasion.
Paleo
Instead of refined sugars, the Paleo diet relies on natural sweeteners. Below is a list of some of my favorite natural sweeteners:
Honey
Honey is a sweet food made by bees gathering nectar from flowers. In its raw natural form is considered Paleo. The difference between raw honey and traditional honey is the way it is processed. Both are heated and strained but traditional honey is heated to high temperatures to kill bacteria and pollen.
Raw honey is minimally filtered, just enough to remove wax and debris. Raw, local honey contains local pollen which can strengthen a person’s immune system and reduce pollen allergy symptoms. Purchase raw, local honey from your local health foods store or farmer’s market.
Maple Syrup
Maple syrup is produced by boiling the sap of maple trees. Natural, unprocessed maple syrup is Paleo. You can find pure maple syrup in different grades, purchase a grade B because it is less refined. Always read the labels to make sure nothing else is added, like high fructose corn syrup.
Coconut Palm Sugar
Coconut palm sugar, also known as coconut sugar, is made from the flower sap. It has a low glycemic index, making it a better choice. The glycemic index is a measure of how a food raises blood sugar. It comes in a granulated form and has a subtly sweet flavor making it a good substitute for brown sugar.
Sucanut
Sucanut is a brand name for Evaporated Cane Juice, the cane juice is dehydrated into crystals. It is minimally processed yet, it still raises your blood sugar just like white sugar. This is a great substitute for white sugar although, it will have a little bit of a molasses taste.
Fruit and Dried Fruit
Every fruit has its distinct flavor, so it will be important to choose which one to use based on your recipe. Dried fruit, like raisins, dates, or apricots are high in sugar. Having MS means you have an infection such as Estein-Barr virus. Viruses feed on sugar so you should avoid all dried fruit. Although, using a small amount in your recipe can add a burst of sweetness.
The key is using quality natural sweeteners in moderation, it is best to purchase organic.
Stevia
This is my favorite. Stevia is not a sugar, but rather a sugar substitute extracted from the leaves of the plant. Look for stevia in powder or liquid forms in grocery stores and health-food stores. You can find it in the baking aisle. However, Stevia is not a 1-1 ratio with sugar, it is several times sweeter. You will need to read the label for the conversion chart.
Stevia does not affect blood sugar levels. It makes a great sugar substitute for those with diabetes or Candida overgrowth.
Paleo Sweeteners
Refined sugar comes from sugar beets or sugar cane. Refined sugar is very popular and is in many recipes but it is not good for your health. Paleo sweeteners on the other hand are natural and contain other nutrients like vitamins A, C, and fiber. Natural sweeteners, like honey and maple syrup, contain vitamins, minerals, and antioxidants, providing nutritional value.
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Keep your sugar intake low. Gradually reduce the amount of sugar you add to your food and drinks. It can be hard to break an addiction, including sugar addiction, but you will be amazed at how quickly your taste buds adapt. Fruit will become your new candy.
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Resources:
Impact of Nutritional Intake on Function in People with Mild-to-Moderate Multiple Sclerosis
Paleo Sweeteners
