The FDA recently recommended that no more than 10 percent of daily calories come from added sugar. That’s double the recommendation of the Food and Agriculture Organization of the United Nations, which is 25 grams or a little over 6 teaspoons per day. Suffice to say, those of us with a sweet tooth are on the hunt for something to replace the sweet stuff — but beware: not all sugar substitutes are created equal.

The Good

The best sugar substitutes are the most natural products, and unfortunately, that means that they all do contain glucose, fructose, or both. In other words, even if you’re subbing these ingredients in for regular granulated cane sugar, they will still contribute to your daily intake of added sugar. That said, they also contain some added benefits that make them a better choice.

1. Maple Syrup

Pure maple syrup (we’re not talking about pancake syrup) is definitely sugary, but it also contains a few other things that regular sugar doesn’t: nutrients. Not only is maple syrup filled with antioxidants (according to Pharmaceutical Biology, up to 24 different ones), it’s also packed with riboflavin, zinc, magnesium, calcium, and potassium.

“Everything the tree filters out from Mother Nature and all of the good minerals, antioxidants, and everything it is doing for the food for the tree, stays in the sugar,” explains Helen Thomas of the New York State Maple Association.

2. Raw Honey

Raw honey, like maple syrup, is more than just sugar. It also contains essential amino acids, antioxidants, and antimicrobial compounds. Local raw honey may also reduce seasonal allergy symptoms, according to research in the International Archives of Allergy and Immunology.

Just be sure that you’re buying the real stuff: a 2011 study showed that about 76 percent of supermarket honey contained no pollen whatsoever, essentially making it equivalent to corn syrup. Buy your raw honey from a trusted local source, and use sparingly.

3. Coconut Sugar

Coconut sugar, much like maple syrup, contains trace amounts of minerals. But this isn’t the only reason it’s a better choice than sugar.

“Because coconut sugar contains less fructose than white sugar, your liver metabolizes it in a healthier way,” Alexandra Caspero, R.D., founder of the Delish Knowledge blog, tells Greatist. “That means less potentially turns into fat. But since coconut sugar is higher in sucrose, it still raises your blood sugar.”

That said, it raises your blood sugar much less than table sugar. According to the Phillipine Department of Agriculture, the glycemic index of coconut sugar is nearly half that of table sugar.

We also love coconut sugar because of how easy it is to swap in for cane sugar. You can swap coconut sugar in baked goods recipes cup for cup for granulated sugar.

The (Not So) Bad

There are a few sugar substitutes that aren’t quite as good for you as our favorite sugar substitutes above, but they’re also not quite as bad as the chemical sugar substitutes you’ll find in little blue, pink, and yellow packets.

1. Agave Nectar

Agave was a very popular alternative sugar a few years back, but while this relatively neutral sweetener derived from the agave plant is a natural alternative, it’s not the healthiest. It’s slightly higher in calories than white sugar, teaspoon for teaspoon, and it doesn’t have much to offer nutrient-wise as compared with maple sugar or coconut sugar.

Agave syrup originally rose to popularity because it was said to be lower on the glycemic index, but a growing number of experts, including Dr. Axe, say that there just isn’t enough information to confirm this. In fact, some experts, including Dr. Jonny Bowden, claim that because mass-produced agave syrup is so processed, it’s about as good for you as high-fructose corn syrup.

Dr. Oz, one of the early fans of agave nectar, recently called for people to eliminate the syrup from their kitchens.

While agave nectar is better than chemical sweeteners, we can’t condone using it as a regular sugar substitute.

2. Stevia

Stevia has been used as a natural sweetener for centuries in South America, with few side effects, though some tests in the 1980s showed that stevia may have a negative impact on fertility.

Leaf stevia and stevia extracts like Sweet Leaf are both far sweeter than sugar, though they also have a slightly bitter aftertaste. With no calories and a few notable health benefits thanks to stevioside (the bitter portion of the leaf), these products are a fairly good option for those looking to cut back on sugar intake.

Heavily processed forms of stevia, however, are far more widespread ever since they were granted FDA GRAS status in 2008. These highly refined, processed forms of stevia are far removed from the natural plant — in fact, brands marketing themselves as stevia, such as Truvía sweetener, contain less than one percent stevia leaf extract, which is combined with other ingredients like erythritol to balance the flavor. Dr. Axe notes that many stevia products contain genetically modified ingredients and may cause side effects like gastrointestinal problems.

One other reason we’re not huge fans of stevia is that it has a chemical sort of aftertaste, though some blends, for example Whole Earth’s stevia product, combine stevia with other ingredients like agave, honey, and cane sugar to create a sugar substitute with half the calories and a less bitter flavor.

Whole Earth Spokesperson Bobby Valastro notes that the company’s baking blend, which combines half sugar and half organic stevia leaf extract, masks the aftertaste effectively and bakes like sugar, making it a pretty good option as a sugar substitute.

3. Raw Organic Sugar

Raw sugar, while not too far off from granulated white sugar, is actually a slightly better option. Unrefined organic sugar is not only pesticide-free, it also retains the natural nutrients in cane juice, including amino acids, minerals, vitamins, and antioxidants. We still prefer less processed sugars, but this isn’t a bad option if you’re really looking for the sweetness of sugar.

The Ugly

These are sugar substitutes we just can’t recommend. More chemical than food, we vote you stay away from them.

1. Aspartame

Aspartame, the sweetener in Equal and NutraSweet, is one of the most frequently used in the U.S., but it’s also one of the most dangerous. After aspartame was linked with carcinogenic effects in 2014, the American Journal of Industrial Medicine recommended re-evaluating the position of international regulatory agencies on aspartame.

A study in Reproductive Toxicology also found that aspartame could have dangerous effects on pregnant or nursing women, specifically predisposing their children to metabolic syndrome disorders and obesity.

2. Sucralose

Sucralose, the sweetener used in Splenda, has been publicized as a healthier version of aspartame, but while sucralose is derived from sugar, it is actually quite far removed from sugarcane.

Sucralose is a chlorinated sucrose derivative that has been shown to contain several hazardous compounds, including carcinogenic chloropropanols, according to a study published in the Journal of Toxicology and Environmental Health.

3. Xylitol

Xylitol is one of several sugar alcohols used as a sugar substitute, none of which are absorbed very well by the body.

Xylose, from which xylitol is derived, is found in birch bark, but ever since the 1950s, it’s been known that xylose cannot be adequately metabolized by single-stomach animals and this causes digestive issues. In fact, they are often used as active ingredients for over-the-counter laxatives — which isn’t terribly reassuring when you’re using it to bake cookies.

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The post The Truth About Sugar Substitutes: The Good, the (Not So) Bad, and the Downright Ugly appeared first on EcoSalon.

One of the most potent superfoods happens to be a very common pantry item. Honey is more than just a sweet, fragrant syrup — it is a powerhouse of nutrition that can take your health to new levels.

Most honey has been mainstreamed to the point that the typical brands hanging out on grocery store shelves are over-processed and devoid of enzymes and nutrients, which is why it is important to consume only “raw” honey. Unprocessed and not heated above 115 degrees Fahrenheit, raw honey is a powerful remedy to everyday ailments, and all it takes is a few teaspoons per day to taste and feel the benefits.

Honey use dates back some 8,000 years and is cherished in many religions. And while honey is mostly comprised of carbohydrates in the form of fructose and glucose, it has many medicinal applications. Unpasteurized, raw honey is full of live enzymes, healthy bacteria, antioxidants and vitamins B1, B2, B3, B5, B6 and C. It is also loaded with minerals such as magnesium potassium, calcium sodium chlorine, calcium, copper, iron, manganese, sulfur, zinc and phosphate.

Raw honey provides an energy boost with its carbohydrate content — 17 grams per tablespoon — and can give you that extra morning or midday push. It also has a prebiotic and probiotic affect on the body, which contribute to the growth of healthy bacteria in the intestinal tract and a properly functioning digestive system. Raw honey also supports a strong immune system, as it has strong antibacterial and anti-fungal properties that fight bacterial and viral diseases. And with its antioxidant content, raw honey may help to slow the aging process and prevent cancer. Other reported benefits include treating infertility, eczema, anemia, acne, morning sickness, sore throats, and high cholesterol.

Because raw honey is not pasteurized, there is always the off-chance that you encounter a bad batch with harmful bacteria, but the benefits far outweigh the costs. The bees’ hard work shouldn’t be ignored either — raw honey is an underrated natural remedy to some of your most common ailments and it’s worth the slightly higher price. To benefit the most from raw honey, take a spoonful of it in the morning on an empty stomach or mix a teaspoon into warm tea or water.

Photo Credit: SionaKaren

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Who needs a small bag when you’ve got a pantry?

The most potent and effective remedies are often the natural ones already hanging out in the pantry. Aside from the remedy-specific nature of the following 10 homemade teas, one of the most exciting thing about them is that they don’t require a tea bag! Your spice cabinet, fresh ginger root, some green herbs, a few fruits and vegetables, and honey are all that stand between you and an elixir to treating a pesky ailment – 10 of them, to be more exact.

To put together the following recipes, make sure to mix them until evenly combined and let the teas involving herbs or fruit to steep for several minutes before drinking. Sweeten as you see fit and enjoy!

Morning Liver Tonic

When you wake up in the morning, you’re body is in a very special place. The reason we are usually instructed to take supplements in the morning is because our stomachs are empty and there is little to interfere with said supplements’ potency. This morning tea pulls you out on the right side of the bed, giving a morning cleansing body flush. The lemon juice is highly alkaline and turmeric is known for its detoxifying properties.

Turmeric dates back 2,500 years in India, where it is commonly used in Ayurvedic and Unani medicine. Turmeric packs a lot of health benefits, but for our purposes it should be regarded as a liver cleanser, antiseptic and antibacterial agent. But it doesn’t hurt that the spice lowers the risk of cancer, is anti-inflammatory and helps to lose weight. Turmeric additionally treats Alzheimer’s, depression and arthritis.

You can sweeten with honey to balance the earthiness of the tea.

The Formula:

• 8 ounces hot water
• 1/8 teaspoon turmeric
• Juice of 1/2 lemon

Deep Sleep Tea

Wind down at the end of the day with a tea that promotes a deep, comfortable sleep. Chamomile is a great stress reliever and has a calming effect on the body. It has been used for thousands of years to help people around the world get some shut eye, and a Japanese study put some legitimacy behind this widespread observation when it noticed that rats fed chamomile fell asleep just as quickly as those given a tranquilizer. Ginger is anti-inflammatory and helps to clear mucous from your passageways, allowing for more effective breathing and hence a more pleasant sleep.

The Formula:

• 8 ounces hot water
• Dried chamomile flowers to fill one sachet
• 1/2-inch nob of fresh ginger, crushed

Detox Elixir

Holding a bit more weight than you’d like? Cayenne pepper, cinnamon, and lemon join forces to rev up your metabolism and get your body back in shape. Cayenne pepper warms the body, speeding metabolism and burning more calories. Cinnamon reduces blood sugar and LDL (bad) cholesterol as well as boosts metabolism and increases insulin levels. Lemon packs some flavor and added cleansing power.

The Formula:

• 8 ounces hot water
• 2 dashes cayenne pepper
• 1 cinnamon stick (or 2 dashes cinnamon powder)
• Juice of 1/2 lemon

Immune Booster Tea

Oranges are packed with vitamin C, a known antioxidant that may help protect your body from cell damage and boost resilience from disease and illness. Cinnamon and honey both have antiseptic, antiviral, antibacterial, and antifungal properties, which means they are effective in warding off infections. Mint not only brings a fresh aroma, but it’s a leafy green that carries with it antioxidants, vitamins, and minerals that keep you healthy.

The Formula:

• 8 ounces hot water
• Juice of 1/2 orange
• 1 cinnamon stick (or 2 dashes cinnamon powder)
• 1 teaspoon high-quality (raw) honey
• 4-5 mint leaves, muddled

Beautiful Skin Tea

This may seem like an unlikely concoction, but it’s actually quite delightful! Carrot juice is packed with beta-carotene, which the body converts to vitamin A, an essential part of skin health. Sage inhibits the growth of bacteria and has anti-inflammatory properties. Cayenne contains vitamins A and C, which help to absorb free radicals that break down your skin’s collagen.

Warm this recipe, without bringing it to a simmer. You want to retain the carrot juice’s potency.  Let the leaves sit in the juice for a bit before drinking so that their flavors become infused into the tea.

The Formula:

• 8 ounces warmed carrot juice
• 2 sage leaves
• Dash of cayenne

Brain Power Formula

Blueberries contain anthocyanins and flavanols, which are able to cross the blood-brain barrier. These antioxidants rid the brain of free radicals, which can otherwise lead to oxidation, memory loss and Alzheimer’s disease. Ginger is commonly used to stave off migraines and basil naturally reduces tension and fatigue in the brain and mind.

The Formula:

• 8 ounces hot water
• 1/2-inch nob fresh ginger, crushed
• 1 tablespoon fresh blueberries, muddled
• 3-4 leaves fresh basil, muddled

Regularity Tonic

This tonic is geared towards those of you with difficulty digesting. The taste of this tea is very comforting and earthy. The pear and apple slices bring pectin to the mix, and pectin acts as soluble dietary fiber in humans. It helps promote healthy digestion, prevents diarrhea and constipation, and reduces the risk of colon and gastrointestinal tract cancers. Purple grapes contain quercetin, a plant pigment that contributes to healthy digestion, while cinnamon warms and stimulates metabolism.

The Formula:

• 8 ounces hot water
• 2 small slices of pear
• 2 small slices of apple
• 4-5 purple grapes, muddled
• Dash of cinnamon

Lady’s Tonic

For that time of month, this raspberry ginger tonic is just what the doctor ordered. Raspberries are a uterine tonic, relaxing and toning the uterine muscles as needed. The fruit is also beneficial during pregnancy, easing morning sickness, stabilizing digestion, and soothing the pelvic area. According to a 2009 study, women who take a dosage of ginger for three days from day one of their period witnesses the same pain relief as those who treated their menstrual cramps with ibuprofen.

The Formula:

• 8 ounces hot water
• 6-8 raspberries, muddled
• 1/4-inch fresh ginger

Aches and Pains Relieving Tea

Feeling sore as the Winter nears? Be ready to combat the worsening of your symptoms with a tea that cleanses your joints and puts them at ease. Cayenne pepper contains capsaicin, a compound that makes cayenne spicy. It lowers the levels of a chemical that relays pain signals to your brain. Fresh ginger and cardamom have both long been used in Ayurvedic medicine to reduce joint pain and inflammation.

The Formula:

• 8 ounces hot water
• Dash of cayenne
• 4-5 cardamom pods, crushed
• 1/2-inch fresh ginger, muddled

Nausea-Be-Gone Tonic

This recipe uses the soothing and potent effects of basil and honey to rid you of stomach pains, nausea, and vomiting symptoms. It is refreshing just as much as it is energizing, which will help to reverse your symptoms and keep you alert and feeling good.

The Formula:

• 8 ounces hot water
• 3-4 basil leaves, muddled
• 1 teaspoon of high-quality (raw) honey

Images: Aylin Erman, Steven Jackson, Leszet Lezsczynski, Cthoyes, Jennuine Captures, CLC Photography, Simply Bike, Clyde Robinson, Kodamakitty, Michael Newman, Cinnamon Cooper

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

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