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Honey, oh sugar, sugar: the green guide to sugar do’s and dont’s

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I picked up a copy of EcoParent today and found the most practical guide to sugar-eating there is. So, as we dive into the cookie-ladden holidays, I want to share some bits of it with you.

(Full disclosure: I contribute to EcoParent. But, rest assured, I would have endorsed this information regardless of my relationship with the magazine.)

 

Dr. Heidi Lescanec, the Naturopathic Doctor who writes the article, explains the difference between processed sugar and naturally occurring sugar, like the one found in fruit, this way:

  • In nature, sugars and carbohydrates (our energy sources) come with vitamins, minerals, enzymes, proteins, fat and fiber. (…) In their whole form, sugar fuels our body function, while refined sugars, on the other hand, are devoid of nutrients.

That’s the Doctor’s first warning. And then she goes on to say why consumption of refined sugars has been linked to diabetes, Alzheimer’s and cancer:

  • Regular high consumption of refined sugars actually depletes the body’s essential reserves of what it needs to function. In addition, when we consume refined sugars alone without proteins, good fats, or fiber, they enter the bloodstream in a rush.

Dr. Lescanec offers a general recommendation:

  • Choose more wholesome sweeteners, eat them in moderation, and make sure to include protein, fiber or healthy fat in your meals or snacks so that the entry of glucose into the bloodstream is slower.

Now, this is the practical knowledge you need before making that first batch of gingerbread cookies. (This is a summary. Do pick up a copy of EcoParent to read the whole thing. It’s truly enlightening —plus, the rest of the magazine is a great read!).

Refined, commercial sweeteners that you should avoid:

Agave: Sold as a health food, agave is now in the hall of shame of sugar. It is marketed as having a low glycemic index, usually a good thing, but the only reason for that is that agave is high in fructose. In short, this means that your body doesn’t metabolize it well at all. I used agave quite a bit in the past but it has no place in my pantry anymore.

White granulated sugar: You probably know this already, but white sugar is highly refined, has no nutrients, and is simply terrible for your health. If you’ve substituted white sugar for brown sugar, see the next entry.

Brown sugar: It might look more artisanal, but the knowledgeable Doctor Lescanec reminds us that brown sugar is pretty much exactly the same as white sugar, only that it has kept some of its molasses. Meaning: brown sugar is also terrible for your health.

Demerara, Turbinado, and Muscavado: I have fallen victim to their fancy names before. Have you? These three types of sugar are pretty much the same, with varying amounts of molasses. All of them are refined sugars with 99% sucrose —same as white and brown sugar. Their appeal is that they are less processed sugars, if only slightly.

High Fructose corn syrup: This is the real bad guy on the list. Known as glucose-fructose in Canada, HFCS is pretty much on every processed food there is, savoury or sweet. It’s the main ingredient in pop. You should avoid this like the plague. Your body simply doesn’t digest this type of sugar, so it goes directly into your bloodstream. HFCS has been directly linked to the obesity epidemic in North America. (A huge bonus of avoiding HFCS is that you will inevitably stop buying processed foods for the most part, if not altogether. Try it as an experiment. You’ll never look back and your future self will thank you.)

This list doesn’t include artificial sweeteners, so here’s my own advice: That stuff is crap. Research has shown that it will hurt your brain cells. Don’t have it.

 

Now, for the good news: sugars you can have!

Unrefined natural sugars that are better options:

Honey: Honey contains vitamins, minerals, phytonutrients, amino acids and good bacteria. You should, however, look for raw, pure honey, since the processed kind generally lacks all this good stuff. Plus, it tastes so much better.

Stevia: This is extracted from a natural herb and it’s a lot sweeter than regular sugar. The down side is that it’s not easy to cook or bake with. It’s mostly used for hot beverages.

Maple syrup: This one is my absolute favourite. I buy the 1L jugs at Costco whenever I can and use it for almost all my baking. Maple Syrup has tonnes of anti-oxidants and more vitamins and minerals that any other type of sugar. We’re so lucky that we can get the good stuff here in Canada. ❤

Sucanat and Rapadura: These two are pretty much the same, except for the size of their granules. They’re made of dehydrated sugar cane juice. They preserve the good vitamins and minerals of sugar cane, which means that this helps you digest it.

Coconut sugar: I was pleased to find this one on the list because I felt adventurous at Bulk Barn the other day and bought a bunch of it. It’s delicious and perfect for baking. It’s not very nutrient rich, but has a very low glycemic index.

Molasses: We’re vegetarian, as you may have noticed, so we need to keep an eye for our iron levels. I buy the blackstrap molasses kind, which is very high in iron (and many other nutrients), and use it to cook beans in it. For regular molasses, which is high in iron, zinc, copper and chromium, look for unsulphured molasses (it’s safer because it has no sulphites. These are bad for you, and especially bad for kids.)

 

I really hope this list helps you navigate the supermarket isles better. I’m definitely going to keep it handy in the future. Again, I highly recommend that you pick up the magazine and read the whole article. There’s a lot more useful information, plus a couple of recipes, in it.

Lastly, if you’re still curious about the topic of sugar, the CBC’s Fifth Estate recently aired a pretty good, short documentary about sugar. It’s not the most in-depth investigation but it definitely has useful information, like how to visualize your sugar intake in a whole week —totally scary. You can watch the documentary here.

As always, let me know your thoughts! Have a great week and happy good-sugar baking : )

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Recipe: the easiest veggie burger

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Happy Monday!

I’ve had a very productive few days in the kitchen so this week I’ll be sharing some recipes with you. I’m currently obsessed with veggie burgers, not least because I have noticed that S loves anything that comes in the form of a patty. This is really the easiest veggie burger you can make and it can have as little or as many ingredients as you want. The basics are chickpeas, brown rice and oats. You can stop your ingredients right here or add a couple more things as my recipe shows below.

I’ll tell you how to make the toddler version and the mama version at once. And a note: you don’t need a food processor for this patty. I’ve made them by crushing the chickpeas by hand or with a fork and they turned out totally fine.

The easiest chickpea burgers

1 cup cooked chickpeas (look for low sodium cans or make ahead from dry grains)
3/4 cup cooked brown rice
1/4 cup oats (rolled or quick oats are ok)
1/4 cup grated carrots (and/or grated zuchini, or beets)
1 Tbs walnuts or almonds
1 Tbs bread crumbs (optional)

Put all the ingredients in a food processor and pulse until well mixed. Take about one fistful of the mix and put it in a bowl. Refrigerate for at least 30 mins. This will be the mix for your toddler patty.

Go back to the mix in the food processor to make your mama version. Add:

1 Tbs ketchup
1 ts mustard
A handful of chopped fresh parsley
1 garlic clove
1 ts fresh or dry thyme
Salt and pepper to taste

Pulse until well mixed, transfer to a bowl and refrigerate for at least 30 mins.

Preheat the oven at 350 and place a sheet of parchment paper on a baking sheet. Grab the two bowls from the fridge and make your toddler patties, then work through the mama mix and make bigger burger patties. Bake for 15-18 minutes. Serve the toddler patty with a side of veggies and leftover brown rice. Serve the mama patties in a burger bun or pita, topped with avocado and veggies and a side of kettle chips.

Voila! Let me know if you try these and if you have any suggestions.