The holiday season is at hand! While our to-do lists grow with needed preparation and our hearts swell with eager anticipation of celebrations to come, we are also bombarded with foods that may not typically make a showing in our daily lives at other times of the year. While all the sweet treats may be fun in the moment (I love a good celebration!) they can often leave us feeling sluggish and more prone to illness. Today we’ll cover some basics regarding sugar and find fun ways to incorporate more healthful treats into our holiday season.
Sugar 101
Sugar exists naturally in all whole foods to some degree, and from these whole foods refined sugars are made. Refined sugar is an empty-calorie food, meaning it has little to no nutrients and is very easy to over consume.
The sugars in whole foods, like apples and oranges, are not refined and have all of their accompanying nutrients, fiber, small amounts or protein, and water. This assures that the sugars will gradually absorb into the bloodstream, reducing significant spikes in blood sugar and therefore the likelihood of overeating and hunger following shortly after.
Unlike essential fats and sodium, the human body does not require any sugar for health; therefore, we could survive with not consuming any at all. The less sugar you consume, the less you’ll crave. The more often I have something sweet, the more I crave it. When I pull away from sweet things for 1-2 weeks I find that I rarely think about it after that time. Your taste buds do change and adapt to new foods. But don’t worry, I’m not asking you to shun all things sweet – I love dessert just as much as the next person. I have a great line-up for delicious treats – just keep reading! 
Sugar & Your Health
Sugar has been shown to elevate triglycerides, blood glucose, and adrenaline. Additionally, it has been linked to promoting cancer growth, diabetes, obesity, GI disease, premature aging, depression, anxiety, cardiovascular disease, tooth decay, and acne. [1]
Sugar: Many Names & in Many Forms
Sugar comes in many forms and goes by many different names, such as: agave syrup, barley malt, beet sugar, brown sugar, cane syrup, corn syrup, date sugar, dextrose, fructose, fruit juice concentrate, galactose, high-fructose corn syrup, invert sugar, lactose, maltose, maple syrup, molasses, organic cane sugar, powdered or confectioners’ sugar, raw sugar, rice syrup, sucrose, and turbinado sugar, just to name a few!
A Word on Artificial Sweeteners
While they are zero calories, artificial sweeteners should not be considered “health foods”. They trick your brain into thinking it’s about to receive fuel, yet no calories are delivered from this source, which leads to seeking more sweets to satisfy the body’s cravings. Their excessive sweetness, which can range anywhere between 160 to 8,000 times the sweetness of table sugar, only further fuels cravings.
Studies show that artificial sweeteners may result in the release of just as much, if not more, insulin in the pancreas as regular sugar. Additionally, artificial sweeteners are fermented by gut bacteria in the colon, which often produces a lot of bloating and gas. A study published in the journal Nature suggests they also damage gut bacteria in the process. [2]
4 Ways to Be Sweet Naturally
- Simple substitutions add up. – While maple syrup does have some nutrients, its still calorically dense and has plenty of sugar. I often use applesauce in place of maple syrup when baking. It can be substituted exactly. This is especially easy with oatmeal bakes.
- Transform the traditional. – This Thanksgiving my guests and I will be enjoying The Great Pumpkin Pie from Dreena Burton. Using rolled oats, dates, and almond butter in the crust rather than all-purpose flour, sugar, vegetable shortening, and butter. Cashews, non-dairy milk, maple syrup, and arrowroot powder are main players in the filling in place of heavy cream, granulated sugar, and eggs.
- Keep it simple. – I’ve shared this recipe before, but we truly do love them! Ella Leché’s 2-Ingredient Cookies are a go-to in our house when we’re wanting a treat. Bananas and rolled oats – that’s all! Add a mix-in of choice (dark chocolate, raisins, dried cranberries) and you’ll have a lovely treat in just 15 minutes and with minimal work.
- Make desserts out of dates & nuts. Store in the freezer for a sweet treat any time! – My Peanut Butter Cacao Balls are a big favorite in our house. If you’re allergic to peanuts give almond butter, cashew butter, or sunflower seed butter a try.
Here’s to a happy and healthier holiday season! Enjoy!
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[1] Hever, M.S., Julieanna. The Complete Idiot’s Guide to Plant-Based Nutrition. New York, NY: Alpha Books, 2011.
[2] Chutkan, M.D., Robynne. The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out. New York, NY: Avery, 2015.