by Valerie Brooks
The role of sugar in the American diet is a timeless topic, and we’ve come a long way from the days where pure white cane sugar was the staple sweetener. Today’s options are broader and include a wider variety of healthy sweetening alternatives. A trend that continues to maintain its popularity is one where consumers are noticing a particular product’s glycemic index. Another is to purchase foods that use a natural and more healthful sweetener. And yet another is to choose those same sweeteners for home cooking.

Why is the glycemic index important?

A food’s glycemic index (GI) is a number that refers to that product’s immediate effect on blood glucose levels, which is generated from carbohydrate levels. A lower GI comes from carbohydrates that break food down slowly, thereby releasing glucose more gradually into the bloodstream. A higher GI means a quicker blood sugar response. A lower GI is preferable because it can help control sensitivity to insulin (which can help prevent diabetes), and can also contribute to weight loss. Our bodies respond best to even blood sugar levels. If the level drops too low, we may become lethargic and experience an increase in appetite. If levels are too high, this prompts the body to produce more insulin, which will convert the excess sugar to fat.

As the trend for consuming lower glycemic foods increases, our options are becoming greater.
Common foods that have a particularly low glycemic index include:

• Fruits–cherries, grapefruit, prunes, apples.
• Snacks–Fifty 50 Peanut Butter cookies, Metagenics Protein bars, USANA Nutrition Bars.
• Wholesome Delights snacks.
• Potatoes–yams, sweet potatoes.
• Pasta–whole wheat spaghetti (not recommended for those who are gluten intolerant), egg fettuccini.
• Vegetables–broccoli, mushrooms, red peppers.
• Whole what breads (not recommended for those a gluten intolerance).
• Brown rice.

Yogurt leads the way as one of the most popular products to embrace the “healthy sweetening” trend. Stick to regular, low-fat, or non-fat yogurts. The flavored yogurts that contain fruit or jam are going to have a higher sugar content, especially since some of them have gelatin added for stabilizing, and artificial preservatives for the fruit. Exceptions include:

• Wallaby Organic Yogurt does not use stabilizers or extra sugars.
• Rachel’s Organic Yogurt contains no artificial sweeteners.
• Nancy’s Organic Fruit-on-Top Yogurt uses honey to sweeten the deal. Both the fruit and yogurt are free of added cane sugars.
• Oikos Organic Greek Yogurt contains no artificial sweeteners.

Look for foods that contain healthy alternative sweeteners, or purchase natural sweeteners for cooking, such as:

• Honey or Agave nectar.
• Stevia–a potent sweet herb from South America that contains fruit ogiliosaccharides, which benefit the digestive track.
• Xylitol–also known as birch sugar, this low-glycemic product is excellent for baking. This is toxic to pets.
• Sucanat–an organic whole food sweetener by Now Foods.
• Tapas de Dulce–this is a Costa Rican unbleached, unrefined sweetener from naturally evaporated sugar cane juice.

Foods with complex sugars, such as tagatose, palitinose, and trehalose, which are sugar bulking agents that carry antioxidant properties, help stabilize blood sugars and bodily energy.

Drink it Up

The beverage industry trend is working to reduce harmful high glycemic index sugars by reducing the use of high fructose corn syrup (HFCS), aspartame, and other artificial sweeteners. Sodas lead the pack in containing the highest sugar contents and the greatest use of HFCS, but if you’re a soda junkie, choose some of the healthier brands listed below. Some great alternatives include:

• Naked Juices–have no added sugar.
• Tea–add Stevia for sweetness.
• Amazing Grass Green Drink Powder–sugar-free; sweetened with natural fruit blends.
• Water–your best option, always.
• Soy Beverages–naturally sweet, and good for those who are lactose intolerant.
• Nutri Soda–sugar-free; contains natural fruits and coloring.
• Vivi Smart Soda–low in sugar; uses natural evaporated cane juice for sweetening.

According to Low Glycemic Index Food and Beverages in the U.S., year-end 2008 sales for low glycemic products reached $380 million. The leading market research company, “Packaged Facts,” predicts that low glycemic sales will grow, with expected sales of approximately $1.8 billion by the year 2011.