What about Sweeteners?

Sweeteners are carbohydrates, or sugars, in their purest form. They range from highly processed and higher-glycemic products such as maltodextrin and table sugar, to the lower glycemic sources such as honey and agave nectar. As with other carbohydrate foods, the least processed and more natural sugars are the healthiest sweeteners.

Most sweeteners are complex carbohydrates — high glycemic and more difficult to digest. These include all maltose sugars (maltodextrin, malt sugar, maple sugar and syrup), corn sugars and syrups (high-fructose corn syrup), all cane sugars whether white or brown, rice syrups and molasses.

Perhaps the best sweeteners to use are low-glycemic simple carbohydrates that don’t require digestion and are unprocessed. These include agave nectar and honey. I recommend honey for many reasons as discussed below, but in moderation and not to exceed your carbohydrate tolerance.

Honey has been used for centuries as both a sweetener and a rem- edy, and remains today as the most natural sweetener available.

Honey contains a variety of vitamins, minerals and amino acids, including antioxidants. In addition, honey has anti-inflammatory and antimicrobial effects. Recently a large volume of scientific literature has substantiated honey’s therapeutic value, as well as its ability to improve endurance in athletes.

Honey is also perhaps the only carbohydrate food that does not promote tooth decay through acidity. In general, proteins and fats raise salivary pH, making it more alkaline, while carbohydrate foods lower pH, making it more acidic. Honey is the sweet exception — a carbohydrate that may raise pH levels. In addition, honey has an overall beneficial effect on oral health due to its antibacterial effect and ability to reduce dextran, a sticky, sugary substance that helps bacteria adhere to the teeth.

Like fruit, honey is primarily a blend of fructose and glucose.

Different types of honey have different ratios of each type of sugar.

Those that crystallize fastest have the highest glucose content, and thus the higher glycemic index. Since fructose has the lowest glycemic index of all sugars, honey with higher fructose content will have the lowest glycemic index. Sage and tupelo honey, for example, are known for their high fructose content, while clover honey has a medium fructose content, and alfalfa honey is higher in glucose.

When shopping for honey, look for a number of attributes.

Dark honey may be the most therapeutic and have the most nutrients.

Buckwheat honey is said to contain the highest amounts of antioxi- dants. Raw, unfiltered honey retains more beneficial qualities. Heat, light and filtering remove some of the beneficial properties of honey.

Agave nectar is very high in fructose with a very low glycemic index. But it lacks the therapeutic benefits that honey contains. Due to its high fructose content, some individuals don’t tolerate it. Intestinal distress is the most common symptom, and in those with high triglyceride levels, high fructose intake may worsen the condition.