The Incredible Health Benefits of Cinnamon
Word on the street is that cinnamon packs a pretty powerful nutritious punch, though few know what makes this sultry spice such a superstar. I’ve got the facts for you, here.
The Ultimate Guide to Sugar Alternatives
Do you know anyone not trying to cut back on sugar? Thought so. It seems like everyone these days is trying to cut out or cut down on sugar from their diet. Yet, sugar is everywhere! In an era where everyone is trying to curb their sugar consumption, navigating the different types of sugar alternatives can be daunting – it’s hard to keep track of what’s what and what’s actually better or worse for you than the straight up white stuff. 4 Types of Sugar Alternatives We’ve broken sugar alternatives down into four categories—artificial sweeteners, sugar alcohols, natural sugar alternatives and novel sweeteners— to help you clear through the sweet clutter. Artificial Sweeteners Artificial sweeteners mimic the taste of sugar for virtually no calories. Many of us grew up on our moms pouring packets of them into everything from coffee to yogurt to even fruit! The problem? they distort your natural sense of taste and they may cause cravings for more sugar. Yep, you read that right. They don’t allow your body to “count” calories properly and can disrupt your hormones and ultimately lead to a domino effect that increases desire for sugar and weight gain. Regardless of the recent aspartame controversy, there is plenty of reason to steer clear of them. Here’s another one, they can also damage the beneficial microflora and pH balance in the gut. Common artificial sweeteners: Aspartame is the most common artificial sweetener and is 200 times sweeter than table sugar. It is marketed as Equal or NutraSweet (the blue packets). You’ll find it in Diet Coke, Diet Pepsi, Diet Dr. Pepper, Diet Snapple Iced Tea. Sucralose is 600 times sweeter than sugar and is marketed as Splenda (the yellow packets) and Equal Sucralose. You’ll find it in Ocean Spray Light, Flavored Propel Fitness Water, Diet V8 Splash, Yoplait Light, Yoplait Greek 100, Dannon Light & Fit, Smucker’s Sugar Free, Heinz Reduced Sugar Ketchup. Acesulfame potassium, also known as Ace-K, is 200 times sweeter than sugar and is marketed as Sweet One. It’s found in many products in combination with aspartame or sucralose (including some of those listed above). You’ll find it in Powerade Zero, Gatorade G2, Coke Zero, Sprite Zero. Saccharin is the OG of artificial sweeteners. It’s 300 to 500 times sweeter than sugar and is marketed as Sweet’N Low (the pink packets), Sweet Twin, Necta Sweet, and Equal Saccharin. It’s less abundant in processed foods than other artificial sweeteners but some products still have it. You’ll find it in toothpastes, baked goods, fountain sodas and low carb bars. RELATED TO: Are Artificial Sweeteners Worse Than Sugar? Sugar Alcohols Sugar alcohols (polyols) are naturally occurring compounds found in plant foods like fruits and vegetables but they can also be commercially produced from other forms of sugar. Sugar alcohols are derived from sugar, contain some calories, and have a different chemical structure from sugar that alters the way the body metabolizes them. They are typically a little less sweet than table sugar and contain fewer calories because they aren’t converted to glucose as quickly and thus aren’t fully absorbed by the body. These “mock” sugars are probably what causes your stomach distress after downing a bag of “healthy” candy while on a road trip. Try to steer clear as much as possible. Look out for ingredients that end in “-tol” (this suffix denotes the ingredient is a sugar alcohol). Common sugar alcohols: Erythritol is 70% the sweetness of sugar and gives 20% of the calories per gram compared to table sugar. It’s the least offensive option as far as GI distress goes. You’ll find it in Halo Top ice cream, Enlightened ice cream, Elli Quark, Bai Beverages, Starbucks Refreshers. Sorbitol is about half as sweet as table sugar and has about half the calories. It’s commercially made from dextrose (glucose) produced from corn starch. You’ll find it in most toothpastes, sugar free gum, and candies. Xylitol is about as sweet as table sugar, is absorbed slowly and has just over half the calories. It’s found naturally in woody fibrous plant materials like corn cobs. You’ll find it in nasal sprays, gums and candies. Natural Sugar Alternatives Natural sugar alternatives are sweeteners that come from natural sources. This category could also include things like honey, dates and molasses but for the purposes of this article we’re covering the natural sweeteners that are lower calorie substitutes for sugar. Many of these lower calorie natural substitutes are, unfortunately, highly processed. These types of natural sweeteners are often mixed with sugar alcohols and/or other fillers and it is usually best to avoid. However, there are a few natural sugar substitutes that get a green light if used in small amounts. Here’s the scoop on how to navigate this sweetener aisle: Stevia, derived from the Stevia rebaundiana plant of South America, is about 200-350 times sweeter than table sugar and has no calories. There are two compounds in the plant that give stevia its sweet taste: stevioside and rebaudioside. Whole leaf stevia products contain both sweet compounds while most processed forms of stevia just contain rebaudioside (Reb A) or a combination of Reb A and fillers. Studies on stevia are mixed—some high dose-studies indicate adverse effects, while other studies highlight health benefits such as lowered blood pressure and anti-inflammatory properties. If you choose stevia as a sugar alternative, go for the less processed forms such as Green Leaf Stevia (included in the list below!) Green Leaf Stevia, made from the whole stevia leaf, is the least processed form of stevia and contains both stevioside and rebaudioside compounds. The leaves are often dried and ground into a powder. Though used in other countries, whole stevia leaves are not classified as GRAS by FDA. Due to the presence of the stevioside compound, they have a slightly bitter aftertaste. Stevia Leaf Extracts, often labeled as Reb A (which has GRAS status) are derived from the rebaudioside compound of the leaf. These extracts are available in powder or liquid form. Processed Stevia
The Powerful and Surprising Benefits of Purple Potatoes
In the age of all things keto and low-carb, potatoes and sweet potatoes tend to get villainized. Yes, they have a high starch content. On the other hand, potatoes pack much more than carbs. Dive into the nutrient profile and you’ll find that both regular and sweet potatoes contain many micronutrients, including calcium, potassium and vitamin C. So, as long as you eat potatoes in something close to their natural state (i.e., not as potato chips), you can enjoy them regularly. And you can up the nutrition ante by trading regular spuds for these vibrant violet beauties. What are Purple Potatoes? Sweet potatoes are distinct from “regular” potatoes, of course. You can tell that just from the taste, not to mention the density of the starch. Potatoes are edible tubers in the nightshade family, while sweet potatoes are actually roots in the morning glory family. (Plant taxonomy is complicated—but this distinction makes sense if you’re familiar with sweet potato vines, which grow with the same enthusiasm as morning glories.) While most Americans are very familiar with the vibrant orange variety of sweet potato, which crop up every autumn in pies and on Thanksgiving platters, these tasty veggies come in a variety of hues, from pale yellow to deep purple. Purple potatoes are sweet, yes, although less so than orange ones. Some people describe the purple variety’s flavor as more earthy or nutty. For macronutrient content, they’re similar to russet potatoes—except that purple potatoes offer about four times as many antioxidants as russets due to the compounds that cause their violet hue. Naturally, purple sweet potato nutrition varies by size. As a rough guide, here’s what you’ll find in one 5-ounce serving: 165 calories zero grams of fat 3 grams of protein 16 grams of carbohydrates (including 5 grams of fiber, 5 grams of sugar) Purple potatoes are great sources of many micronutrients, particularly vitamin C, vitamin B6, potassium and copper. RELATED: The Powerful Antioxidant You’re Ignoring Health Benefits of Purple Potatoes Purple Potatoes are Loaded with Antioxidants For most whole foods, the darker and deeper the color, the higher the antioxidant level. Sweet potatoes with orange flesh are rich in beta carotene (just as carrots are), while those with purple flesh are rich in anthocyanins (as with blueberries), a type of flavonoid. Great news: Anthocyanins have been linked to decreased risk for many chronic diseases. (p.s. Eat the skin to score the maximum amount of health benefits!) Purple Potatoes Help Fight Disease In one study published in The Journal of Nutrition, men who ate purple potatoes instead of an equal amount of white potatoes daily for six weeks had less inflammation, along with higher levels of carotenoids, anthocyanins, and phenolic acids (all disease-preventing antioxidants). Over time, this might be linked to lower blood pressure, lower cholesterol, and reduced risks for heart disease and certain kinds of cancer. Purple Potatoes Lower Your Blood Pressure Yes, that’s right. Purple potatoes keep you chill. Another study in Plant Foods for Human Nutrition found that in just two weeks of consuming one medium purple potato daily instead of one medium white potato, blood pressure lowered significantly. Purple Potatoes Also Reduce Blood Sugar Purple potatoes may be better than their paler cousins in terms of blood-sugar impact as well. Research in the journal Food & Function discovered that the higher level of antioxidants in these dark-hued tubers may be related to a lower glycemic index. Although sweet potatoes of all colors have more sugar, they’re actually considered “low” on the glycemic index scale compared to regular white potatoes. This means your blood sugar will rise more slowly, preventing a sharp spike and subsequent crash. RELATED: How Gut Health Impacts Blood Sugar How to Eat Purple Potatoes You can use purple potatoes in all the ways you would use sweet potatoes or regular russet potatoes. Boil, bake, mash, roast, and even air-fry—they’ll all taste great. Use an equal amount of purple spuds in place of sweet potatoes in these sweet and savory recipes. Your body will appreciate the antioxidant-rich fix—and your eyes will feast on that bold pop of color, brightening your meal.
What is Chicory Root?
Most people know, by now, that eating a high fiber diet may improve digestion and prevent blood sugar spikes. But, what you may not know is that there is a little root that has heaps of fiber and is found in some of your favorite foods. We’re talking about chicory root. Perhaps you’ve seen it on the ingredient list on your cereal box or favorite protein bar, but may not have given it much thought. Well, we’re going to give you all the deets on this pretty little plant, and how it can benefit you (and also what to look out for). WHAT IS CHICORY ROOT? Chicory root consists mostly of inulin fiber, and comes from a plant in the dandelion family. It is commonly ground and often used as a coffee substitute due to its subtle coffee-like woody and nutty flavor. Other foods high in inulin fiber are leeks, asparagus, Jerusalem artichokes, onions, and garlic. WHAT ARE THE BENEFITS? Chicory root is primarily composed of inulin, a fiber known for its prebiotic properties. You’ve probably heard about probiotics, the microorganisms that keep your gut happy. Prebiotics are essentially fuel for probiotics a.k.a. good bacteria. In other words, prebiotics feed the beneficial microbes in your gut—and almost half of chicory root fiber comes from the prebiotic fiber, inulin. The most well-known benefit of inulin is that it aids digestion and helps with bowel movements. It has a mild laxative effect which relieves constipation and increases stool frequency without causing diarrhea. It also helps balance blood sugar and even lowers cholesterol. You can find other prebiotics in the skin of apples, bananas, onions, and beans. And on top of all that, it’s also high in antioxidants. HOW DO YOU EAT IT? While the root is technically edible, it’s not something you would want to cook and eat straight up; rather, the bitter root is typically ground, roasted, and used as either an additive or a substitute for your traditional caffeinated cup of coffee. The powder form can be added to protein shakes or even used as a flour supplement for baking. It’s important to remember not to overdo it as eating too much can lead to excess gas and bloating (read more about the side effects below). WHERE TO FIND IT? You can find organic chicory root in ground or powdered form at most health food stores, and from many online retailers. However, you will most likely see chicory root on the ingredient list of processed foods like your favorite cereals, cookies, or bars (that’s how manufacturers increase those fiber grams on the nutrition facts panel). ANY SIDE EFFECTS? There are loads of benefits with chicory root which has been regarded as safe by the FDA, but it’s not for everyone. In some cases, eating too much has been found to lead to excess gas and bloating. People with IBS may be more likely to suffer from those GI side effects, especially if they have a lot at once. There are also some rare cases of people with a chicory allergy. So how much is too much? Studies have shown that having up to 10 to 15 grams of inulin per day can increase populations of beneficial gut bacteria without causing bothersome side effects. (photo: Shutterstock)
