Who among us doesn’t love sweets? The sweet flavour releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fibre, they can spike blood sugar, which often leads to cravings as well as mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are approximately 1.5 times sweeter than refined sugar, you can use a lot less. You can find them in most supermarkets (health food aisle) or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids. 

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavour depending on the plant source. Some are very dark and intensely flavoured. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins. Do you know from which type of tree you prefer your honey?

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavour to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavoured corn syrup. As with all sweeteners, organic varieties are best. This is probably the most commonly used sweetener in my house.

Brown Rice Syrup 

This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch. In recipes, replace each cup of white sugar with 1/4 cup brown rice syrup and reduce the amount of other liquids. Brown rice syrup is made of 50% complex carbohydrates, 45% maltose, and 3% glucose. The small amount of glucose is absorbed into the bloodstream immediately, but the complex carbohydrates and maltose are much more slowly absorbed, providing a steady supply of energy. There is some glucose in rice syrup so diabetics should avoid using this sweetener.

Agave Nectar 

Agave nectar, or agave syrup, is a natural liquid sweetener made from the juice of the agave cactus. It is 1.4 times sweeter than refined sugar. Due to its high fructose content and the fact that the glycemic index only measures glucose levels, agave syrup is noted for its lower glycemic index and glycemic load than many other natural sweeteners. However, agave is high in fructose, higher than that of high-fructose corn syrup. Some research suggests that fructose does not shut off appetite hormones and may decrease glucose tolerance, so you may end up overeating. Agave syrup naturally contains quantities of iron, calcium, potassium and magnesium.

Each of these liquid sweeteners has its benefits. For example, honey and maple syrup contain nutrients that white sugar does not; at the same time they are still simple sugars that enter the bloodstream fairly quickly, causing a burst of energy then a drop off. We recommend using these occasionally. Brown rice syrup on the other hand is slower to enter the bloodstream, so is more suitable for those with blood sugar issues.

Have you seen these sweeteners on the shelves and wondered how to use them?

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs!

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

Many of you will know that I love what Jamie Oliver stands for and the Food Revolution is one of his stand out initiatives.

On Food Revolution Day last year I invited the family over for a “movie meal” whilst we watched the movie, “Hungry for Change“. I made a very conscious decision to serve highly nutritious food that looked great – to prove the point that good-for-you food doesn’t have to be boring and tasteless.

On top of that, the movie is so very inspiring – you literally want to expel all refined sugar from your pantry immediately.  (I have had clients who have done exactly that!)

So after the movie we had a great chat actually. The focus of the conversation was on the messages that we want to teach our children. And the beautiful thing is that I feel that the movie and that night has played a small part in having a positive ripple effect across all those that attended.

Have you been thinking that you would like to make some changes to the way your family views food?

Are you “held back” because you feel that your family won’t support change?

May I suggest that 17 May 2013 be your day: your day for your very own food revolution. There are plenty of ideas on the Food Revolution Day website to either get involved in the broader community activities or host an event for your family. Making positive changes to the health and happiness in one life will have an amazing ripple effect across many more.

Be the stone, the ripple will follow.