Happy FFF (Fun & Flexible Friday) & ANS

Happy FFF Fun & Flexible Friday and ANS!!!

HAPPY FUN & FLEXIBLE FRIDAY!!!

What are your weekend plans?
Any fun & flexible Friday plans?

I did a backbend this morning in honor of FFF

and just to make sure I could still do one…

I’ll admit, I might be sore tomorrow! 🙂

Thank you again for ALL your FANTASTIC FRIDAY ADA Questions!

Please, keep ’em coming & for you local So Cal peeps,

PLEASE stop by the Green Festival on October 29th

and visit Mo on the GOOD FOOD STAGE!! I’ll have morsel samples…

Lauren O’Connor, R.D. ROCKS & thanks for the plug at the end!

Q: 1.  how do you feel about rice syrup – organic……

like the stuff from suzanne’s specialties http://www.suzannes-specialties.com/ that christina pirello uses.

 

A: Wow, her product line is impressive. I am a sweet tooth myself and I certainly would love to taste one of her tantilizing creations. But remember…

 

Sugar is still sugar, whether refined, natural, organic, granulated or in syrup form.

Other names for sugar include crystalline fructose, evaporated cane juice, honey,

molasses, date sugar, beet sugar, agave, …. and the list goes on.

Just because something is more natural, doesn’t mean it is necessarily that much better for you.

Like agave, it still undergoes some processing and is loaded with dietary claims

(organic, low glycemic, all natural, etc.). It doesn’t mean it is a good for you 

(1. Note it’s lack of nutrients. 2. By the time it is processed how much fiber does it really contain???

– Og from what I’ve seen as it is mostly carbohydrate/sugar.

4. White refined sugar is derived naturally as well, from the cane plant –

thus the tagline for C&H “pure cane sugar”), and doesn’t necessarily mean it is a better alternative.

Here I’ve included a nutritional label from Lundenberg’s Brown Rice Syrup.

Here’s some interesting information about brown rice syrup:

1. While brown rice syrup is touted with a lower glycemic index as it is made from the complex whole grain brown rice as it’s name implies, unfortunately the final product after processing contains 3 components: 45% maltose (GI 105), 3% glucose (GI 100), and 52% maltotriose (GI index 60+). Even if you exclude the glucose, you still have nearly half of this syrup with a GI over 100 – do the math, it averages the GI to 80, more than that of table sugar. Interesting…
2. Yes, many of the products are certified organic (another plus), be ware that it because it is not as sweet as sugar, you may end up using more. Head Connie Guttersen’s advice in The Sweet and Low Down (and check out her tips at for “de-sugaring” your diet without relying heavily on sugar substitutes” Calorie for calorie, brown rice syrup is more calorically dense than white sugar (16 calories per teaspoon), and has similar value as honey and agave with at least 20 calories per teaspoon. So enjoy in moderation as you would with any sweetener.

All sugars/sweeteners may be enjoyed in moderation.

Not always easy, as sugars and even substitutes can trigger more cravings.

The key is to modify your sweet tooth over time with fruits, vegetables, nuts/seeds,

whole grains, and spices that still have sweetness,

but do not contain the added sugars/sugar substitutes as many processed  food items have.

There’s no denying, you’ve gotta have a treat every once in a while.

And you can enjoy a little added sugar in moderation,

but don’t rely entirely on sweeteners to satisfy your sweet-tooth.

Here are some ways to add in sweetness without the sugars/sugar substitutes:

1. cinnamon – this is a diabetic-friendly alternative to add sweetness to a variety of foods

including oatmeal and baked apple

2. toasted nuts – the heating process release more flavor and nuts do have a natural sort of sweetness

3. brown rice (it has a nutty flavor and subtle sweetness) – try brown rice flour if baking

4. use real, whole fruit – whether eaten whole, pureed like applesauce

or incorporated as tasty chunks in your oatmeal or yogurt,

although fruit naturally has sugars, it also includes a synergy of valuable vitamins,

minerals, and antioxidants as well.

Note: Mac-n-Mo’s Morselicious mix (with no added sugar) is the perfect example of

“de-sugaring” your diet while maintaining a sweetness that still satisfies.

Got any other suggestions for “de-sugaring” your diet without relying on sugar substitutes? Feel free to add your comments here. : )

References:

http://en.wikipedia.org/wiki/Brown_rice_syrup

http://nutritiondata.self.com/topics/glycemic-index

http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist.htm

 

 

Lauren O’Connor, MS, RD

Registered Dietitian

Nutri-Savvy

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