Rethinking Our Drink - Alternatives to Soda and Other Sugar-Sweetened Beverages

The consumption of soda can lead to type-2 diabetes, obesity, dental decay and caffeine dependency. 9 teaspoons of sugar are found in a regular 12-ounce soda, which accounts for soda making up 21% of sugar in the American diet. To avoid the sugar and calories, many have switched to diet soda with the erroneous belief that it is a healthier option.

According to a study conducted by the Framingham Heart Study, people who drank diet sodas were at 41% higher risk for metabolic syndrome, a combination of medical concerns that increase the risk for diabetes and cardiovascular disease. It is debatable whether this is the result of diet soda or because diet-soda drinkers believe that a zero-calorie drink allows them to eat more unhealthy foods.

However another study conducted on rats at Purdue University suggested that the artificial sweeteners in diet sodas make the body expect more glucose sugars, in turn triggering cravings to atone for the discrepancy.

To lose weight, get in the habit of drinking healthier beverages. The average person requires eight (eight-ounce) glasses of water to stay hydrated, help expel waste via the kidneys and moisten the respiratory system. Soup, which is enjoyed by the Chinese with their meals, is a beverage that counts towards the eight glasses of water. For healthy beverages with more flavor, try green tea, unsweetened juice and low-sodium tomato juice.

Sugar Substitutes

In view of the various health problem linked to refined sugar consumption, the search is on for a sugar substitute, natural or artificial, that mimics the pleasant sweet taste of real sugar. Saccharin, the first artificial sugar substitute, was synthesized in 1879. Of the many artificial sweeteners approved by the FDA, aspartame is perhaps the most commonly used in the food industry, especially since the expiration of the Monsanto patent in 1992, which was accompanied by a significant price drop. Rising in popularity is sucralose (Tate and Lyle’s patent), known as Splenda. Sucralose is great for baking because in is stable in heat. It is said to be harmless to the body because it passes through with minimal absorption.

Stevia, a natural sugar substitute, imported from northern Paraguay and southern Brazil, is said to offer the healthiest alternative to sugar and artificial sweeteners because it is calorie-free (sugar carries 109 calories per ounce) and stable in heat up to 392 F. As stevia is 300 times sweeter than white sugar by volume, a dash (0.16 teaspoon) is equivalent to 1 cup of white sugar. For ease of measuring, use one-fourth of a teaspoon. I tried it and it is fine.

(Adapted from pp.111-112 of A Tradition of Soup by Teresa Chen)

Sugar from the Stores

Sugar is the common name for sucrose, also called saccharose. Sugar has its origin in plants such as sugarcanes and sugar beets. In its natural form, sugarcane provides a rich source of vitamins and minerals.

Sugar is most often prepared as a fine/refined, white, granulated, odorless powder. Large sugar crystals, called rock sugar crystal, are formed by allowing a supersaturated solution of sugar to settle for several days. Both brown sugar and molasses come from late stages of sugar refining. The later into the process, the stronger the color and taste will be. Between the true raw sugar found in unheated sugarcane juice and refined sugar are specialty “raw” sugars that are part sugar and part molasses poured into molds to dry which results in brown sugar cakes or sugar slices called bing pin tohng or simply pin tohng in Cantonese. This specialty sugar is preferred in Chinese cuisine for braising and stews.

Refined sugar is devoid of nutrients. Over consumption of refined sugar can cause tooth decay, contributing to obesity and adversely affect people with diabetes, damaging eyes, kidneys, nerves, heart and blood vessels. If is also know to cause hyperactivity in some children. Research shows that refined sugar may also cause growth-hormone deficiency and deplete the body of potassium and magnesium.

In view of the possible health hazards, it is best to read all food labels to find out about the sugar content of each food item, including candy bars, chips, ice cream, soft drinks, fruit juice, jam, peanut butter, yogurt, and breads, because sugar and high–fructose corn syrup are generously used by food manufacturers in food products. A World Health Organization (WHO) Technical Report, “Nutrition and the Prevention of Chronic Diseases,” recommended against the consumption of all monosaccharides and disaccharides added to foods. Instead, WHO approves only of natural sugars, the unrefined sugar found in fruit, grains, vegetables, pure honey, and maple syrup, for unrestricted consumption.

(Adapted from pp.111-112 of A Tradition of Soup by Teresa Chen)

Stevia as Sweetener

Today I made a black sesame seed gruel and wondered about using sugar substitutes for my diabetic friends. My first choice is stevia which is 300 times sweeter than sugar. For one cup of sugar, only 0.16 teaspoonful of stevia powder is needed. It is hard to measure 0.16 tsp., so approximate a dach or 1/4 of a teaspoon.

I'll share about Splenda some other time.