Tag: Fruits

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My Go-To Natural Sugar Substitutes

I may not have the body of a goddess, but I do like showing off some pleasant curves at the beach (just a little). One of the biggest things that has helped me burn way more calories, and that I know can help you, too, is avoiding refined sugar. Of course, ditching table sugar doesn’t mean giving up everything sweet. Try these natural sugar substitutes instead.

1. Fruit

My absolute favorite substitute for sugar is real fruit. Strawberries, raspberries, blackberries, blueberries, apples, oranges, peaches and pineapples all have a great blend of tart and sweet that makes me smile.

Do you like smoothies for breakfast? You don’t need sugar. Just add a banana, some date paste or applesauce to the blender with the rest of your ingredients. You won’t notice the difference.

Eating fruit gives your body tons of antioxidants and enzymes. They protect your heart, balance blood sugar levels, give you more energy, fight inflammation, improve digestion and strengthen your immune system.

Why Not Try This?

Take a handful of raspberries, chop half a banana, and mix it with a serving of Greek yogurt when you're feeling hungry. The burst of protein and nutrients will energize you and tide you over until later. Real fruit, both fresh and frozen, has a lot of dietary fiber, so it calms the munchies like junk food never can.

2. Stevia

This natural sweetener comes from South America. Stevia is herbal, not artificial, so you don’t have to worry about any weird side effects (those terrible headaches) like with aspartame and saccharin.

The leaves of the stevia plant have been used as sweeteners for at least 500 years. Pressing the leaves provides an extract that is 200 times sweeter than sugar. But it has ZERO calories!

For tea or coffee, stevia is my go-to sweetener. You only need a few drops. For baking, go with stevia powder. Just remember to use less than half the amount you would with refined sugar because it’s so potent.

3. Honey, Pure Maple Syrup and Organic Molasses

Honey is a true superfood. It has special prebiotics that benefit your gut flora, plus lots of antioxidants, minerals and vitamins for your heart and eye health. Honey has been famous for its healing powers since the times of ancient Egypt!

Personally, I adore the taste of honey, which is why I usually prefer it over maple syrup or molasses. But all three of these thick liquids are good sugar substitutes with important nutrients. Of course, they’re also high in calories, so you have to be careful with how much you use if you want to lose weight.

I love to make oatmeal with rolled oats and drizzle a tablespoon of honey on top with a dash of milk. Instead of marinades with brown sugar, use organic molasses.

What About Monk Fruit Extract?

This exotic sweetener is natural, tasty and filled with nutrients. Monk fruit extract doesn’t have any calories, so it’s good for weight loss programs. Unfortunately, where I live, it’s also really expensive. If you can afford it, definitely try it!

Sugar Free Living Isn’t That Complicated

It’s OK to enjoy honey, stevia and fruit whenever you want during the week. To be honest, I find making sweet things for breakfast, like homemade muffins, granola or pancakes, is easier for me as a mom. For supper time, chicken (honey-lemon chicken anyone?) and pork recipes work great with honey instead of sugar. You don't need refined sugar.

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Surprising Fruits That Have Almost Zero Fiber

Most Americans need to get more fiber in their diets. According to the American Journal of Lifestyle Medicine, only 1 in 20 people in the U.S. eat enough fiber every day.

There are some people, however, that have the opposite problem. They have to limit certain types of fiber in their diet to prevent painful health problems. This can be very tricky because it means finding a careful balance between nutritious natural foods and low-fiber options.

Why Do Some People Need To Control Fiber Levels?

Fiber plays an important role in gut health and digestion, softening stool, lowering cholesterol levels and balancing blood sugar levels. Unfortunately, some health conditions are sensitive to fiber:

  • Irritable bowel syndrome (IBS)
  • Ulcerative colitis (UC)
  • Crohn’s disease
  • Diverticulitis (an inflammatory condition of the colon)

Sometimes, your doctor will tell you to follow a low-fiber diet after surgery or before a colonoscopy. Make sure to ask your doctor before reducing the amount of fiber you eat.

What Kind of Fruit Is Low in Fiber?

The purpose of eating less fiber for a while is to give your colon a chance to rest and heal. After that, you can usually go back to eating a normal amount of fiber. Here are the best fruits to eat while following a low-fiber diet:

  • Watermelons: 0.8 g (1 cup)
  • Papayas: 2.5 g (1 cup)
  • Cantaloupes: 1.3 g (1 cup)
  • Peaches: 1.7 g (1 peach)
  • Plums: 1.0 g (1 plum)
  • Cherries: 1.3 g (10 cherries)
  • Nectarines: 2.2 g (1 nectarine)

Real fruit juices (not the concentrated stuff with added sugar) without pulp are another great source of vitamins. These juices have next to no fiber.

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What Type of Fiber Should You Limit With IBS?

If you have IBS, you don’t need to rush to cut all fiber from your diet. It’s smart to talk to your doctor first. In reality, you may not need to cut many fruits or veggies out of your diet at all.

Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water. It’s there to help your gut and smooth things out. People who have IBS need more soluble fiber, not less. Where can you get it?

  • Low-FODMAP veggies: Broccoli, carrots, tomatoes, sweet potatoes, fennel, bell peppers, avocados and olives
  • Low-FODMAP fruits: Bananas, blueberries, strawberries, lemons, limes, oranges, pineapples, kiwis, cantaloupes and honeydew melons
  • Cooked/sauteed greens: Bok choy, spinach, arugula, collard greens and cabbage

On the other hand, insoluble fiber doesn’t dissolve; it’s the roughage that pushes waste through the intestines. For people who have IBS, insoluble fiber can sometimes trigger symptoms such as pain and bloating.

How Long Should You Follow a Low-Fiber Diet?

Normally, you should only limit fiber intake for as long as your doctor tells you. If you're recovering from a specific surgery, for example, you may follow a low-fiber diet for about a month. After that, go back to eating good levels of fiber so your digestive system stays happy and healthy.

In the case of IBS, it's not a question of following hard and fast rules. You need plenty of fiber normally, but you also want to avoid flareups. Usually, you need to discover which foods trigger problems personally and look for healthy alternatives. If you're sensitive to raspberries, eat cranberries or blueberries instead.