Sugar’s effect on neuropeptide Y can cause bingeing, while its GI of 64 may lead to insulin resistance, pancreatic problems and inflammation. Moreover, sugar raises LDL cholesterol and reduces HDL, so increasing heart disease risk; other sugar-linked problems include weight gain, Alzheimer’s disease and some cancers. Less processed sugars have fewer negative health impacts, and possibly some positive benefits. http://www.irwand.info/the-six-best-sugar-alternatives

1. The Six Best Sugar Alternatives
Sugar’s effect on neuropeptide Y can cause bingeing, while its GI of 64 may lead to insulin resistance,
pancreatic problems and inflammation. Moreover, sugar raises LDL cholesterol and reduces HDL, so
increasingheartdisease risk;othersugar-linkedproblemsinclude weight gain, Alzheimer’s disease and
some cancers. Less processed sugars have fewer negative health impacts, and possibly some positive
benefits.
Coconutnectar
Thisis tappedfromthe blossoms’sapwithbamboopipes,thenevaporatedtoformsyrup;coconutsugar
is crystallised nectar. Both have a much lower GI - 35 - than cane sugar, but similar sweetness, plus
they’re rich in amino acids, minerals, and B-group vitamins. Coconut nectar has twice the iron, four

2. times the magnesium, and over 10 times the zinc of brown sugar. Coconut sugar is the world’s most
sustainable sweetener, says the US Food & Agriculture Organisation, using less than one-fifth of the
soil’s nutrients and water compared to sugar cane, and producing up to 75 percent more sugar per
hectare.
Stevia
Thisplant-derivedphytochemical (fromSteviarebaudiana) contains zero kilojoules, carbohydrates and
GI, doesn’tinterfere withinsulin, controls blood sugar, cholesterol and possibly blood pressure, while
offeringthe same satietyassugar.Availableastablets, powderandliquid, stevia has a long shelf life, is
heat-tolerant and doesn’t ferment. It contains antioxidant compounds — triterpenes, flavonoids,
tannins,glycosidecompounds,and kaempferol, which the American Journal of Epidemiology suggests
may reduce pancreaticcancerrisk.Another,chlorgenicacid, reduces enzymatic conversion of glycogen
to glucose.Steviaisverysweet,withone teaspoonequatingtoone cupof sugar.I findyouneed about a
tablespoon in a cake.
Rapadura
Thisis pure sugar cane juice,evaporatedoverlow heat:all nutrientsare retained as it’s not bleached or
refined,anditprovidesspotassium,magnesium, calcium, phosphorus, iron, and up to 1200IU vitamin A
per 100g.
Brownricesyrup
Brownrice flour is cooked with dried barley malt, which contains enzymes that break the starch down
into a sugary liquid which is strained and cooked to form syrup with a pleasant butterscotch flavour,
about half as sweet as white sugar, and a GI of 25-35. Its 50 percent complex-carbohydrate content
breaks down slowly, causing less dramatic blood glucose spikes. Small amounts of vitamins A and C,
calcium,ironand potassiumare present.As it contains mostly glucose and no fructose, it’s suitable for
the FODMAP diet.
Agavesyrup
Produced from the agave plant, this — contrary to popular belief — is not a whole food, but actually
highly refined because it’s extracted, filtered, heated, and hydrolysed.
Moreover,agave’sfructose content(90percent) issignificantlyhigherthanthatof the contentious high
fructose corn syrup(55 percent),soit’sdefinitelyunsuitable for the FODMAP diet. High fructose intake
islinkedtoabdominal weightgain,increasedtriglycerides,heartdisease,andpossiblyinsulinresistance.
However,ithasa lowGI of 30, and containstrace amountsof iron,calcium, potassium and magnesium.

3. Maplesyrup
The sap of the maple tree, maple syrup has the same GI as sugar. It contains zinc, iron, manganese and
potassium, vitamins B6 and C. While its fructose content is lower than agave, it isn’t optimal for the
FODMAP diet.
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