Ah, sugar! 🙂
Our microbiome is in need of carbohydrates, fiber, protein, and healthy fats, and different strains of “good” bugs feed on different fuel, so each is good to have in balance. For nutrient benefit, “sugar” should come primarily in the form of complex carbohydrates from vegetables, fruits, but when we are opting for an “added” sugar, maple syrup, or raw honey are better options than table sugar or high fructose corn syrup as they provide us with some minerals and vitamins, and have less impact on things like inflammation and nervous system overload. However, these foods should only be used sparingly, and in combination with other foods such as fiber and protein to lessen their impact on our blood sugar.
Stevia is a preferred sweetener because it is an actual plant (I have one at home in my herb garden). Its leaves are super sweet, and can be a natural way to sweeten beverages, or pure stevia extract can be used in recipes requiring a sweetener. Some people use sugar alcohols such as erythritol or xylitol, but these can upset digestion for some, so here we will say it again, “in moderation”.
The qualifier “in moderation” means that we don’t want to rely on sweetness as the primary taste in our diet, which is often the case for many of us in the states. Learning to appreciate tartness, bitterness, spiciness, etc. is important when we are trying to eat a varied, nutrient-dense diet. Exact amount of use recommended is somewhat individual, and depends on one’s overall nutrition and health status. If, for example, you are using a leaf or a few drops of stevia in your morning green tea you are probably doing okay. However, if you are baking cookies with stevia and eating them every day instead of having enough vegetables, healthy fats, and high quality protein, moderation has been lost. Hope that helps! – Coach Zoe
