Every day, be with your physical body in ways that feel good… Let your body do things that actually feel fulfilling, fun, enlivening, pleasurable. Be outdoors, walk, breathe, dance, swim, rest, listen to beautiful music, get a massage, eat delicious nourishing food. Let your body enjoy itself!
-Shakti Gawain
Over a year ago I stopped eating processed sugar and have since been shocked at how deliciously sweet certain foods can be without adding anything extra to boost the flavor. Mother Nature offers nourishment for us in each flavor profile [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][in Ayurveda the six tastes are sweet, astringent, sour, salty, pungent and bitter] to sustain a balanced diet, and guess what follows suit? A balanced mind, body and spirit.
Since I quit foods with added sugars, aside from the occasional Van Leeuwen vegan ice cream or special treat, I noticed more spring in my step and less of an energetic dip. I realized how tasty whole foods could be and how I could feel satisfied without the spawn of sugar.
Why is processed sugar a shady offender? There are countless studies on how it leads to crashes in energy from speeding into and out of the blood stream, resulting in unpleasant outcomes like weight gain or diabetes, even heart disease per Dr. Hyman’s investigations.
I found this article from Ayurvedic practitioner Dr. John Douillard very helpful in terms of breaking down the effects of sugar on the physical and mental body, including the dangers that relying on artificial sweeteners might have on our nervous system and mental addiction.
PETA shares that sugar is often processed with additives like animal bones for its white color, and if you look closely enough at food labels you’ll notice that artificial or additional sweeteners, often labeled “natural sugars,” are hidden in everything from salad dressings to pasta sauce.
So unfortunately, many of us are unaware of the fact that we are on sugar overload, the average being 22 teaspoons per day according to studies explained in this article by NPR, even if we’re purchasing natural or organic packaged products. Some positive news on this via cardiologist Dr. Michael Miller: “food labels are all set to change by July 2018, when companies will be required to provide not only the total sugar content, but also the quantity and percent of the recommended daily amount of added sugars per serving.”
Dr. Weil says in one of his online Q&A posts, “We’ve long known that excessive amounts of sugar present a threat to health. Earlier research has linked added sugar to the development of high blood pressure, increased triglycerides, low HDL (“good”) cholesterol, and fatty liver problems. It also makes insulin less effective in lowering blood sugar.”
There are natural sweetening agents that do in fact contain sugar, which our body uses to turn glucose into energy instead of being absorbed into the intestines as fat. These naturally occurring sugars more effectively serve the body by leisurely moving through the blood stream so we don’t have merciless spikes in energy, which this post clarifies nicely [written by my friend Klara Mudge for Parsley Health].
Raw local honey and maple syrup are some of my personal favorite whole food sweeteners. Read more about these and other healthier options in this post by Prevention Magazine, with insights from Claudia Shwide-Slavin, RD.
The main problem, however, is our over consumption of and addiction to sweet foods until we rely on them for pleasure. What else, aside from cookies, lights us up physically and mentally? What is the void that sweet treats are filling? Do we just need a hug, great conversation, or huge glass of water?
Yes, as I mentioned before we do need naturally occurring sugars to function on a balanced level. The key is to find the foods that offer this type of sustained energy without the crash and refrain from over consuming them, which simply means adding in more of the other stuff like hearty nuts and seeds, healthy fats like avocados and coconut oil, lots of greens, naturally sweet grains like rice or quinoa, fermented foods, and all of the veggies.
Alas we are human, and I myself have a substantial sweet tooth. I will say that it has balanced itself out quite a bit since I quit the junky options and added in more of the naturally sweet foods I have come to love so dearly. I can now happily taste the immensely satisfying flavor of whole foods like never before.
Here are a few of my favorite sweet substitutions in lieu of sugar-laden snacks:
- 100% cacao, raw if possible. At first the bitterness can be shocking, but bars like Antidote and The Grenada Chocolate Company have such a smooth, decadent consistency it might eventually feel like an indulgence, and it is a magical superfood to boot. Pair it with dates, cinnamon or vanilla to soften the bitter bite. Rawmio by Windy City Organics makes glorious, healthy chocolate bars using low-glycemic coconut sugar. Consider making a personalized chocolate bar using this easy recipe.
- Nuttzo Organic Seven Nut & Seed Butter or sugar-free sunflower butter paired with organic dates. Unreal.
- Imlak’esh Organics ChargeBoss cashew cacao nib clusters sweetened with coconut nectar. These do not disappoint.
- Tahini and dried figs. The ultimate most beautiful flavor combination inspired by Mediterranean dishes and sweets. Add honey and walnuts to make an even more amazing dessert or snack.
- Fresh fruits from the farmers market, preferably in season, provide the body with the sugars it needs to fuel the furnace. Top with cinnamon or favorite spices for extra deliciousness.
- Homemade treats like my crispy brown rice squares, creamy popsicles or cookies sweetened with honey or maple syrup are always a crowd pleaser, especially for skeptics.
- Sweet veggies like sweet potatoes, carrots or squash are delicious and might even help kick the cravings.
- Grains like quinoa, brown rice and oats can be found in gluten-free versions and are are naturally much sweeter than we might initially perceive. Ditch processed sugar to notice how flavorful these seemingly bland grains can be.
- Teas like peppermint or licorice are naturally sweet and very satisfying, iced or warm.
- Vanilla extract, powder or bean makes anything taste like dessert in my opinion. I love it in smoothies, oatmeal or porridge and beverages like hot cacao or homemade nut/seed milk.
- Liquid stevia is great for adding an extra sweet boost to bitter tea, even oatmeal or smoothies.
If and when we do find ourselves craving sweet tastes, we can consider asking ourselves why, drinking a glass of water before immediately ripping open a candy bar, and more importantly not angrily questioning ourselves when we wind up “giving in” to one or a few cookies.
And remember: most things in moderation, even natural sweetness.
What are your favorite naturally sweet substitutes?
Read the newsletter for music and more, including wisdom and a special herbal recipe from Anna of Windy City Organics – use my special code yogawellness15 for 15% off site-wide on their retail website!
Photo above: high on yoga [best natural sweetener] at Wanderlust Vermont, wearing Hyde organic apparel.
If you find yourself craving a sugar and/or caffeine fix in the morning to wake you up, try giving this grounding and remineralizing herbal latte recipe a try. It’s loaded with adaptogens to help balance the body, boost immunity and fight stress, healthy fats and protein to stabilize blood sugar, plenty of nourishing minerals, and just enough of an energy pick me up from a touch of cacao and maca root.
Instead of coffee, the base for this latte is nettle leaf tea, a nutritive tonic herb high in the beautifying mineral silicon for healthy skin, shiny hair, and strong bones. Nettle is also great for seasonal allergy relief, so if you find yourself sniffing and sneezing while spending time outdoors, this is a great recipe for you.
This latte can be made without any sweetener, a touch of raw honey, or even stevia – whatever suits your fancy. Let this recipe serve as a guideline; play around with the ingredients and customize it for your own unique body and taste.
Click here for Anna’s Herbal Adaptogen Latte guest recipe and enjoy!
** Find your superfood ingredients at www.rawguru.com
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