Ah, Sugar, Sugar. (Substitutes)

Slow but steady, right? I'm down 9.5lbs ** after about a month and a half of adjusting my low-carb regimen. That;s great, but I'm impatient. I want to lose more and faster. Recently, I chatted with someone on another social network and he reminded me to up my fats, lower the carbs, and adjust the proteins. I know that he is right because I've been reading other info and trying to head in that direction.

Getting more fat into my diet isn't too hard because I am in love with the new butter I've been using in my coffee. It's from KerryGold brand and it's from grass-fed cows. (And, yes, I remember being a little side-eye-ish about this a minute ago!) I still need to get more fat into my diet, but I'm working on it.

Losing some of the protein isn't a hardship, at least, not mentally. My problem is I haven't been diligent about thinking out my meal plans. Grabbing some bacon, pork, or beef is so easy when you haven't thought about side dishes and all that.

The hardest thing is ditching more carbs. Giving up pasta, bread, crackers, chips, and cookies bothers me not one bit. Those were never my weakness. It's my coffee creamer that I'm mourning. Every kind of creamer I like (and there are only a few) are loaded with carbs - especially because I drink more than a tablespoon per cup. A tablespoon's worth of creamer might as well be no creamer at all. It's like all foreplay and no sex. It's like only getting to watch someone make a cake and not getting even a taste. It's like when you dream you grabbed a handful of money only to wake up clutching empty air. It's- Never mind. I think you get what I mean.

Anyway, I've been trying to jazz up my coffee with lots of cream and different extracts. Vanilla is a favorite. Also, since I never did like table sugar in my coffee but still want something to sweeten it, I've been trying various sweetening substitutes.

Let's take a look at the different ones and why I do or don't like them or can't use them:

Brown Sugar
Love brown sugar in my coffee and, if I just have to ditch more carbs, I will start back using a bit of brown sugar mixed with whole heavy cream as a backup. (By the way, this explains the differences in light/golden and dark brown sugars.) Here are two different brand nutrition labels:

This one is the Bakers & Chefs Light Brown Sugar label. Note the 4 carbs per teaspoon. Teaspoon, ~sigh~














This one is the C&H brand of golden brown sugar. Same carb count. Same sad face for me.



Honey
Y'all know I love my honey, but it's not a great coffee sweetener. At any rate, I've been abstaining until I can get into good keto, but I am never giving up my honey full-time. I still use it on my mouth when I feel a cold sore itch trying to start (and I haven't restocked my Abreva since I started using honey instead). Just in case someone wants to use honey in their coffee (and definitely in tea), I'm including it here. There are too many types of honey to show labels for, so I'm going to show a common raw brand that I love.



By the way, those carbs? Those massive, massive carbs? That's typical for honey. Trust me, I try not to even lick my lips when I dab on some for a honey scrub or to treat a cold sore.

Blackstrap Molasses
First: ick. When I first started using 'strap to treat my low energy, the one way I couldn't stand it was in my coffee. The taste is too much. Like with honey, I am temporarily abstaining but when I do take 'strap, I put it in vanilla soy milk. As you can see, it's high carb but that's for a tablespoon, not teaspoon. Still, in coffee, ick.



Splenda
I have never, ever liked Splenda. Ever. My sister and most of my friends choose this for an artificial sweetener. I just can't handle the after-taste. Also, I hate the powder that puffs up when you open a packet. Just. Gross.



The other thing that bothers me is when I check the ingredients label, I see what someone just warned me about today. What's listed is Dextrose, Maltodextrin, and Sucralose.

I've heard that these can be just as bad as regular sugar if you're really, really watching carb intake. Also, dextrose = saccharine which reminds me of that nasty liquid stuff my mother used way back in the 70's. Ick. Maltodextrin is glycemically high (and I just made that word up, btw). Sucralose seems to be what gives Splenda it's "flavor", so ick.

Okay, so now that I have grumped and griped about those choices, let me share some other substitutes I've tried recently.

Truvia
I won't go into it much because I talked it to death in this post. I will say that I am learning a little more about sugar alcohols and all that.

As you can see it is not carb-free, just low-carb. Pay attention to that one ingredient of 3 grams in the photo on the left. Now notice the ingredients listed in the photo on the right? Hold on to that for a minute.

Erythritol...
We'll get to that in a moment

Just Like Sugar
I already talked about this in a post here. I like the taste (or lack of aftertaste), but I have to use too much to get any flavor. The stuff is too pricey to use so heavily. Also - and this is bigger for me - I am having trouble deciphering the carb counts.

Wha-?
Is it NO carbs or is it 4 carbs???

Another thing is that that there are nutrition label differences between the "tabletop" and jar versions. I submitted the questions about this to Amazon community and, usually, the Seller will chime in with an answer. Not so in this case.

Swerve
Now this is a sugar substitute I can get down with. There are 2 ingredients listed on the package.

Of course, I'd like this one the most. Look at the carb count...

Another thing I'm wondering about: what exactly are those "natural flavors"?

The best thing about Swerve is that, like Just Like Sugar, it really tastes a lot like table sugar right out of the bag. I did the finger-dip test to figure that out. There's none of the metallic 'twang' that is common with a lot of substitute sweeteners. But, then again, those carbs. If I want to enjoy my coffee, I have to choose between a teaspoon of this or a tablespoon of Almond Joy creamer. (I never use sweetener when I use the creamer anyway because it's sweet enough.) I have to say that I do like using this if I'm just adding butter and heavy cream to my coffee. Next time I make fat bombs, I'm going to try this on a few of them.

Erythritol
I mentioned that we'd talk about one of the ingredients in Truvia. Well, let's talk about this erythritol that is also found in Swerve. (I've heard that substitutes are often combined because doing so enhances their individual sweetness.)

The big positive of this one is that it seems so much sweeter than the other 'fakes'. The negative is that it does have a sort of back taste that sticks to my throat, but only if I use too much. Basically, this one is great if you are careful about measurements. I think it will be the best one to cook or bake with.

Once again, though, check that carb count...

 One last thing: according to the info panel on the back, Erythritol is "derived from non-GMO corn". I need to get my facts on this but, for some reason, I thought "corn" products were not great.

If you want more information about sweeteners, make sure you check out the Sugar and Sweetener Guide. I bookmarked the site so that I can go over and do some reading. Everything sugar is covered - even the history of sugar - and there are links to even more information.

For now, I have to tell you that I am alternating between the substitute sugars. It depends on what day it is. Also, I have been treating myself occasionally by using sweetened condensed milk in my coffee. This is a nice cheat as long as I make a teeny-tiny cup of coffee and add some heavy cream to break up the acidity of the brew. The label on sweetened condensed milk?

So, there you go. I hope this little rundown on the different sugars is helpful

Peace
--Free

P.S.:
** Today, it's official: I'm down 10 pounds!

****REVIEW*** Living Natural's Yacon Syrup

Since Living Natural's Yacon Syrup is not the first that I have tried, I was able to compare flavor and texture. It is a great-tasting Yacon syrup though, which is good because I know that taste varies among different brands and producers. This one has a really rich texture and flavor that I enjoy. One of the other brand of Yacon syrups (which I also liked) was the texture of table syrup and had a very mild flavor. This one has a different look (slightly lighter in color and sort of grainy-looking, even though it doesn't feel grainy) and the molasses-like flavor was more distinctive. I like using this one when I want to add a richer flavor to my beverages (okay, coffee). I like it best in hot coffee than any other drink although I have used it in hot and cold teas.

Living Natural brand
compared to...

...The other brand I like

What I wonder, now that I have tried 3 different brands of Yacon syrup, is whether - brand to brand - they all have a difference in taste and texture. In general, like Yacon syrup for the benefits of using it instead of other sweeteners, but taste is important too. With the Living Natural brand Yacon syrup I have not been disappointed.

I had my sister try this one in her coffee and she actually liked it (even though she is a Splenda user). One of the reasons I think she did like this one more than the first syrup she tried with me (and that I really liked a lot) is because of the stronger flavoring.

There's a reason I want to get my friends and family to try Yacon syrup. Some of the benefits that I have heard of are:

• Yacon root is a natural source of sweetener
• In most cases, fewer in calories and more nutritious
• Yacon syrup contains Fructooligosaccharide (or FOS)
• There are indications that Yacon reduces blood glucose levels & weight loss
• Has a good flavor & lacks the unpleasant after-taste of artificial sweeteners

When my sister first tried Yacon syrup, she commented that she "could get used to it". And getting used to anything new is the main thing. If, like my sister, you have used artificial products -or table sugar, honey, and/or other sweeteners - you will need to get used to Yacon syrup. 

A third brand of syrup I tried was not as much to my liking. It had too strong of a flavor (almost with a wine-like aftertaste) that some people might not mind. This Living Natural syrup is probably my favorite. Unlike some of the other sugar alternatives I've used, Yacon syrup has been easy to get used to though. I did have to learn how much to use and when to use it. For instance, I had been trying Yacon syrup for a while before I started using it regularly on my hot cereals. My sugar use is mainly in coffee, so that's where I started out. 

Now that I am used to the taste and coloring of the Yacon syrup, I wish there were more products made using it as the primary sweetener.

Peace

--Free

DISCLOSURE:

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

***REVIEW*** Yacon Syrup from Life & Food

Disclosure: I got this product as part of an advertorial.
It's here! I've been  pretty excited to try this Yacon Syrup from Life & Food (lifefoodpro.com) because I've been reading up on it ever since I saw the product on Tomoson.com. The item can be found on the Life & Food site or on Amazon.

So, here's what the syrup looks like on a clear plastic spoon.

looks like molasses, doesn't it?

It's pretty viscous looking, but I find that it's not as thick as molasses - though the taste is oddly similar. I actually could pick up a wine-like flavor under the honey-molasses taste of it. It's not bad, but I don't think I will be eating it right off the spoon, or sucking on it like a honey-stick.

Not as thick as it looks

"Made in an FDA regulated facility"

The suggested usage: To take one (1) teaspoon 3 times a day, preferably taken with or before meals. Can be used as a sweetener in your tea/coffee and other beverages. Can be added to various recipes, salads and/or on top of pancakes.

After I read elsewhere online about the possible effects due to the high fiber content, I decided to start with a low usage. First, I put the first teaspoon in my coffee (along with my caramel vanilla creamer!) in place of other sugars. I was worried that it might not be enough to sweeten my 8 or 9 ounces of java. It was enough. My coffee tasted a lot like it does when I use a small amount of raw or brown sugar. Very much like it, but without being as sweet.

So, for my coffee test: check!

Next up, I added a little less than a teaspoon to some iced tea. It was pretty good, but I kind of wanted to add more Yacon. I resisted because, well, you know, that whole high fiber issue...

This is just the first day. I want to wait a couple more weeks before I tell you whether or not it seems to have any effect on my weight or appetite. For now, I just wanted to let you know about the taste of it. I think that, no matter what else, it will be a good natural low-cal substitute for sugar for people who don't want to go the Stevia-Truvia/blue-pink-yellow packet route.

If I can get my sister to use it (consistently) for a couple of weeks, I'll talk with her about whether she sees a difference in her blood-sugar levels. She is diabetic and is currently using Splenda all the time.

Here is info straight from Life & Food (I bolded some points):

LIFE & FOOD 100% PURE RAW ALL NATURAL YACON SYRUP

Our Yacon (Smallanthus sonchifolius) Syrup is sourced from naturally grown organic Yacon fields in the country of Peru. We use the HIGHEST quality Yacon plant to make a premium pure syrup formula.

Yacon syrup has shown to remain low in calories and low on the glycemic index scale. This is due to the fact that the sugar contains high levels of oligofructose (inulin), a form of sugar that is not metabolized readily by the human body. For this reason, Yacon is ideal for diabetics and acts as a great alternative to conventional low calorie sweeteners.

PRODUCT DETAILS

100% pure Yacon syrup has shown to assist in weight management, increase fiber intake and promotes good bowel function.

Other benefits include: Lowers blood sugar. Prevents and controls hyperglycemia (over activity). Restores renal activity. Is a powerful Antioxidant.

High in prebiotics and probiotics, this syrup contains up to 50% of FOS (fructooligosacharides). It has been found that consumption of FOS does not increase blood glucose, and helps boost your bodies metabolism.

Naturally grown and sourced from the fields in Peru. Organic certified by our manufacturing specialists.

100% pure raw organic syrup formula with no added preservatives. Bottled and tested in a FDA certified GMP facility in the USA.

Of course, the label gives notice that statements have not been evaluated by the FDA and that the product is not intended to treat, cure or prevent any disease. (We need those notices because people get way too excited by possibilities...)

The main things I like can be summed up with this graphic:

Did you notice the 100% Satisfaction Guarantee?
GMP= "Good Manufacturing Practice"

Other than using one's own common sense and practicing decent eating habits, what about the claims of the effect on obesity, diabetes, etc.? Well, you can read up on that here. Here is second viewpoint.

Keep watching this space for updates on my personal experience.

Peace
--Free
I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Is Truvia a Good or Bad Thing?

I'm trying to kick another habit of mine: sugar.

This is going to be tougher than giving up smoking. Bear in mind that I said I was giving up sugar - not sweetness. Since my biggest sugar consumption is via my oh-so-very-necessary coffee habit, I am giving up the brown sugar I use. So... I have to find a substitute.

First up to try: Truvia. Actually, I'm now trying out the Truvia that my sister got for me. I put it in my coffee this morning and it was so good that I wondered why. Usually, I can't stand any kind of artificial sweetener. I hate the "bite" of the after-taste. Of course, I had to then look up some info.

Apparently the Truvia that my sister got me (because she thought it was the Stevia she's heard about) is not as good for humans as the marketing claims. I say "apparently" because I'm still scanning the online information that seems very anti-Truvia:

• This says that Truvia is less than 1/2 percent of "something made from Stevia".
• Of course, the Truvia site says this: "The best sweetness comes from nature. Truvía® sweetener is natural, great-tasting sweetness born from the leaves of the stevia plant." They make a claim of "from field to table" that I want to be leery of. This is a product associated, after all, with CocaCola.
• WebMD wasn't much help; its article is from 2008 - when Truvia was making its debut.  The article wasn't exactly encouraging. I wish there was an update.
• I'm a little bit worried about the "sugar alcohol" and the "natural flavors" in the Truvia ingredients. (One article noted that the FDA doesn't regulate the term "natural flavors".) I'm interested in the comments in this discussion. Apparently sugar alcohols are not really calorie free.

I'm going to finish the box of Truvia, then I'm going to try Stevia. Might as well get right to the source. For now, I am kind of enjoying the Truvia but, since it does come from CocaCola, I have a little bit of doubt that it's all that good for me. (Frankly, the more I read about Truvia, the more I'm considering returning it for some Stevia!)

I've got to do some more research. If I can't find a sugar-substitute that I like, I'm going to be a cranky girl. I can't imagine my coffee without cream and sug sweetener, and I cannot imagine giving up my coffee.

It's going to be a looooong couple of weeks!

Peace

--Free