Making Sweet Treats Healthier

By Dr. Joey Shulman D.C., RNCP

During the holiday season, most parents turn the other cheek and allow children to indulge in more sweets than usual. It is still important, however, to keep in mind that an over-consumption of white sugar can have negative consequences on a childs body, such as weakened immune system response, weight gain and behavioral problems. Luckily, there are healthier holiday sweets such as cookies, pies and cakes that wont take a toll on their health. For healthier holiday meals and desserts, visit Truestar Healthy Holiday Recipes.

Sugar and immunity
White blood cells are the cells in the body that fight off infection. A scale called the leukocytic index is often used to measure how many invaders a white blood cell can kill within an hour. The average grading on the leukocytic index is approximately 13.9. According to Dr. Stoll, author of Saving Yourself from the Disease-Care Crisis, within 15 minutes of consuming 100 grams of refined sugar (the average consumed in and evening meal), the leukocytic index rating drops to approximately 1.4. In other words, the average person loses over 90% of immune function! This is important to remember this before giving your child with a sore throat or ear infection a sugary banana Popsicle to suck on.

Sugar 101
It is easy to tell if a food item contains white sugar. When reading a label, look for words ending in the suffix “ose”, such as high fructose corn syrup, maltose and sucrose. White table sugar is called sucrose and is derived from the sugar cane or the sugar beet. White sugar contains “empty calories.” It enters the bloodstream at a rushing speed and is difficult for the body to assimilate. The body reacts to the surge in sugar (glucose) levels in the blood stream by over-secreting the hormone insulin. Excess insulin can cause blood sugar levels to drop to a critical low, resulting in a state of hypoglycaemia (low blood sugar levels). Symptoms associated with hypoglycaemia are fatigue, irritability and cravings. To put an end to these uncomfortable symptoms, children and adults often reach for another sugary treat, such as a cookie, pop or sugary coffee, starting the vicious cycle all over again.

Unrefined sugars - natural sweeteners
When selecting sugars, it is best to select those that have not been refined and therefore contain more fiber and nutrients. Examples are:

Maple syrup: Some maple syrups contain residue of formaldehyde, a carcinogen. It is, therefore, always best to purchase organic. Substitute 2/3 to 1/4 cup maple syrup for 1 cup white sugar. Maple syrup is a good source of potassium and calcium

Maple sugar: Maple sugar can be used in a variety of baked goods. Substitute 1 cup of maple sugar for 1 cup of white sugar. Store in a tightly sealed container.

Sucanat: The name, Sucanat, stands for sugar cane natural and is derived from evaporated sugar cane juice. Sucanat contains more vitamins, minerals and other trace nutrients than white sugar. It is an all-purpose sweetener for baking, cooking and hot drinks and should be used in a 1 to 1 replacement for white sugar.

Barley malt syrup: Barley malt syrup is half as sweet as white sugar and is best used in combination with other sweeteners. Barley malt syrup contains a variety of trace minerals and vitamins and is a terrific addition to spice cakes, gingerbread, squash and pumpkin breads and bran muffins. 1½ cup of barley malt is equal to ½ cup of white sugar.

Date sugar: Date sugar is ground from dehydrated dates. It is high in fiber and contains folic acid. These tasty granules can be used to make toppings for pies and fruit crisps or for baking breads, cakes and muffins. Date sugar can be used in a 1 to 1 replacement for white sugar. Prior to making a batter, dissolve date sugar. Store date sugar in a tightly closed jar.

Healthier sugar tips

Maple sweetener (sugar and syrup) can be costly. Purchase bulk quantities to decrease the price. Maple syrup can be stored in the freezer as it does not freeze solid.

Use sweet spices, such as vanilla and almond extracts, cinnamon, nutmeg, clove and allspice, to add flavour to cookies.

For pie fillings, cobblers and crisps, use soaked, pureed or dried fruit for sweetness instead of adding white sugar.

When substituting liquid sweeteners for dry (e.g. barely malt syrup) you will need to reduce the liquid content of the recipe and increase the flour.


www.truestarhealth.com