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The Scoop On
Sweeteners

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April 8 • 2010

Visit theJEWISHNEWS.com

s diabetes reaches epidemic
strap molasses is all of the nutrition that
proportions in America, most
was taken away .A quality organic molas-
people are becoming aware that ses provides iron, calcium, copper, mag-
sugar is not healthy for us. A rapid influx
nesium, phosphorus, potassium and zinc,
of sugar in the blood raises insulin levels, and is alkalizing to the body. Glycemic
increases weight, elevates triglycerides,
index = 55.
depresses the
• Maple syrup — Grade A is about 65
immune system
percent sucrose,
and contributes
while lower
to inflamma-
grades have
tion and chronic
slightly lower
disease. To stay
sugar content and
healthy, we
more minerals.
should use sweet-
Maple syrup con-
eners with a low
verts rapidly to
glycemic index.
glucose to elevate
The glycemic
blood sugar.
index is a mea-
Glycemic index
Dr. Jen
Dr. Diana
sure of how a
=
54.
Green
Quinn
given food affects
• Honey
Special to the Jewish Mews
blood-glucose
— composed of
levels, with each
monosaccharides,
food being assigned a numbered rat-
glucose and fructose. Honey converts
ing. The lower the rating, the slower the
rapidly to glucose to elevate blood sugar.
absorption and digestion process, which
Raw, locally obtained honey is preferable
provides a gradual, healthier infusion of
for everyone older than 1. Raw honey
sugars into the bloodstream.
Glycemic index = 30.
When we do consume higher glycemic
•Processed Honey. Glycemic index =
foods, combining them with protein, fat
50.
or fiber helps to ease the way that they
•Agave nectar
about 97 percent
hit our bloodstream. I like this "harm
fructose. Glycemic index = 15-30.
reduction" model. It simply means eating
• Barley malt syrup – high in complex
apples and honey with a piece of cheese,
carbohydrates, it also contains B vitamins
or Chanukah gelt at the end of a meal
and trace minerals. Glycemic index = 42.
rather than on its own. Charoset (trail
• Brown rice syrup — a balanced
mix that met a blender) is perfect — it
sweetener made of long-chain carbohy-
adds nuts to high fructose dried fruit to
drates that enter the bloodstream slowly.
avoid a sugar spike. And bubbe's cheese-
Contains some minerals and B vitamins.
cake? Eat it once in awhile after some
Glycemic index = 25.
wild salmon lox on high fiber bread.
• Fructose — best when derived from
Reading labels is an essential part of
natural sources in fruits and vegetables.
reducing sugar intake.
Fructose is not directly absorbed into the
Below is a guide to the different
bloodstream so it does not elevate blood
options for sweetening our food:
sugar and insulin dramatically. Avoid
• Corn syrup/high fructose corn syrup
highly processed forms of fructose eg.,
— a combination of glucose and fructose pure crystalline fructose. Glycemic index
made from cornstarch treated with sul-
= 22
furic or hydrochloric acid and bleached.
• Stevia — Great! A natural sweetener
May contain trace amounts of mercury
that has a regulating effect on blood
from processing. Consumption of high-
sugar. Studies show actual benefit to dia-
fructose corn syrup has been linked with betics. Glycemic index = less than 1.
obesity and other chronic health condi-
• Xylitol — a naturally occurring sugar
tions. Glycemic index = 100.
alcohol, not a sugar. It is a low-calorie
• Sucrose — known as raw sugar,
sweetener safe for diabetics due to its
cane sugar, beet sugar, table sugar, brown
slow absorption in the body. Xylitol has
sugar, cane or turbinado. Promotes
been shown to benefit dental health. It
inflammation and inhibits immune
does not have safety concerns. However,
activity. Glycemic index = 64.
since it is not well absorbed, it can fer-
• Black Strap Molasses — When sugar
cane is refined into table sugar, black
The Scoop on page 48

JN