You can satisfy your sweet tooth with some help from Mother Nature - healthy sugar substitutes and analysis of sugar and substitutes

Better Nutrition, Feb, 2001 by Lisa Turner

Regarded at once as beloved friend and bitter enemy, few foods have created such controversy as white sugar. Its advocates argue that in reasonable amounts, it s harmless, satisfying a normal, even biological craving. Those who oppose it link it to various illnesses and nutritional deficiencies. But even its vilification hasn't dampened our passionate love affair with the sweetener: the average American still takes in the equivalent of about 20 teaspoons of sugar a day. Meanwhile, sales of artificial sweeteners grow, even as doubts about their safety remain. Ready to kick your sugar habit? Read on for the not-so-sweet details of white sugar.

WHAT'S WRONG WITH WHITE SUGAR?

Some say it's "natural," since it's derived from the sugar cane plant. But calling this refined white stuff "natural" is sugarcoating the facts. In modern sugar cane farming, chemical fertilizers and pesticides are used to grow the sugar cane plants. The mature sugar cane is harvested and sent to refining factories, where the cane's vitamins, minerals and other nutrients are separated from the sucrose. After further refining, the cane juice is dried, processed into crystals and bleached to remove its naturally dark color.

Refined white sugar has been linked to dental cavities, increased cholesterol levels, heart disease, hypoglycemia, diabetes, obesity, osteoporosis and nutritional deficiencies. Additionally, white sugar can create dramatic fluctuations in blood sugar which, over time, can wear down both the pancreas and the adrenal glands. And because it provides no nutrition, most dietitians agree that white sugar has no legitimate place in a healthy diet.

SUGAR SUBSTITUTES: THE NATURAL ALTERNATIVES

Any refined sweetener, whether it's white sugar, honey or another variation, is broken down by the body into glucose, and is associated with the same problems, like weight gain and cavities. Even so, natural sweeteners have their advantages. Most are less refined than white sugar, have a slightly higher nutritional value, and tend to be broken down more slowly in the body, creating less impact on blood sugar. Following are some sweet substitutes to try:

--Agave nectar. This liquid sweetener comes in light and dark varieties, and is a good substitute for corn syrup.

--Brown rice syrup. Brown rice syrup has a mildly sweet, delicate flavor and is processed by the body more slowly than white sugar.

--Date sugar. Made from ground dates, this pale brown sweetener makes an excellent substitute for brown sugar.

--Evaporated cane juice. Also called "milled cane" or "unrefined cane juice," this less-processed version of white sugar contains some vitamins and minerals, is unbleached and is available in organic versions.

--Fructose. This is available in both powdered and liquid versions. Fructose, which is plant sugar, releases glucose into the bloodstream more slowly than white sugar and this makes it more suitable for diabetics.

--Fruit juice concentrate. Made from apples, grapes, peaches, pears, pineapples, berries or other fruit, these sweeteners have the consistency of thick syrup and an intense flavor.

--Honey. Clover is the most common, but honey comes in dozens of varieties, depending on the flower that produces it. Look for raw, unpasteurized honey, which retains its beneficial enzymes and nutrients. Honey is also available powdered.

--Maple syrup. Nearly twice as sweet as white sugar, maple syrup adds rich flavor and trace minerals to nearly any recipe. Maple sugar is made by evaporating the liquid from maple syrup.

--Molasses. Molasses contains the nutrients extracted from sugar cane and sugar beets. Blackstrap molasses, from the bottom of the processing vats, is thick, dark and high in nutrients.

--Turbinado. Made from the initial pressing of the cane, turbinado contains molasses and has a sweet, rich flavor and blond color.

THE SWEETEST ADVICE?

Use "natural" sugar substitutes like honey and maple syrup in moderation, or stick to fruit to soothe your sweet tooth -- it's high in nutrients, phytochemicals and fiber, and is broken down more slowly than any kind of refined sugar. Some ideas: puree frozen berries with unsweetened rice milk for a fast breakfast smoothie, stew pears and currants in apple juice and cinnamon for a simple dessert, freeze bananas for a cooling summer snack, munch on grapes instead of candy. And try the recipes below to soothe even the most persistent sweet tooth.

Plum Tart with Rose-Scented Cream

Serves 8

This dense and juicy tart uses only fresh and dried fruit and fruit juice for sweetness.

14 medjool dates, chopped
1/4 cup unsweetened shredded coconut
1/2 cup finely chopped pecans
2 Tbsp. apple juice
6 medium plums, sliced
8 oz. heavy whipping cream
Essential rose oil (not perfume oil)

Combine dates, coconut, pecans and apple juice in a medium mixing bowl. Mix well with hands, then press mixture into a glass pie dish. Layer crust with sliced plums.

Pour whipping cream into a glass bowl and add two drops of essential rose oil. Beat whipping cream until soft peaks form, and spoon on top of tart. Chill or serve at room temperature.