Natural Sweeteners - a story of sugar addiction

Sugar addiction is a serious issue that can have detrimental effects on both physical and mental health. Consuming large amounts of sugar can lead to cravings, overeating, weight gain, and various chronic conditions such as obesity, type 2 diabetes, and heart disease. Sugar addiction is often compared to drug addiction due to its impact on the brain's reward system, leading to a cycle of dependence and withdrawal symptoms when sugar intake is reduced. It is important for individuals struggling with sugar addiction to seek professional help and adopt healthier dietary habits to break free from this harmful cycle.

Desserts, truly my weakness. My struggle with sugar is lifelong. One of my favorite desserts …. double chocolate hot fudge sundae. My friends used to refer to this as the “chocolate diabetic explosion”. I loved this dessert, however, after about 30 minutes after consuming this ooey gooey delight, I would feel absolutely horrible. Now, I’m not kidding about desserts - this would always be the first thing to look at on a restaurant menu, and meals would be planned around the dessert. I’m not talking just special occasions such as holidays. This dessert planning was for every dinner, everyday.

So, do I have a sugar addiction? I don’t believe there is any question. But, what does sugar actually do to our body in the short term and the long term?

Sugar's Impact on Our Body

In the short term, consuming excess sugar can lead to a rapid spike in blood sugar levels, causing a surge of energy followed by a crash. This can result in feelings of fatigue, irritability, and cravings for more sugar. Additionally, high sugar intake can contribute to inflammation, bloating, and potential weight gain.

In the long term, excessive sugar consumption is linked to various health issues such as obesity, type 2 diabetes, heart disease, and even certain types of cancer. Sugar can also negatively impact skin health, accelerate aging, and increase the risk of developing chronic conditions over time. It is vital to be mindful of sugar intake and opt for healthier alternatives to promote overall well-being.

When someone consumes an excessive amount of sugar, they may experience symptoms of sugar intoxication. These symptoms can include sudden fatigue or energy crashes, increased thirst, frequent urination, headaches, dizziness, mood swings, increased hunger or cravings, difficulty concentrating, and blurred vision. In severe cases, sugar intoxication can lead to more serious symptoms such as heart palpitations, confusion, and even seizures.

List of Sugar Intoxication Symptoms:

• Fatigue

• Cravings for sugary foods

• Brain fog

• Headaches

• Increased thirst

• Frequent urination

• Weight gain

• Mood swings

• Skin issues such as acne

• Frequent colds or infections

When comparing natural sugars such as honey, birch syrup, maple syrup, and molasses to refined sugars like white sugar and brown sugar, several key differences can be observed:

Natural sugars, like those found in fruits and honey, contain essential nutrients such as fiber, vitamins, and minerals that are beneficial for health. On the other hand, refined sugars, such as white or brown sugar, are processed and stripped of these nutrients, offering empty calories with no additional health benefits. Consuming natural sugars in moderation as part of a balanced diet can be a healthier option compared to the excessive intake of refined sugars, which can contribute to various health issues like obesity, diabetes, and heart disease in the long run.

Natural Sugars

1. Honey: Contains various vitamins, minerals, and antioxidants. It has antimicrobial properties and may help with allergies.

2. Birch Syrup: Rich in antioxidants and may have a lower glycemic index compared to other sugars.

3. Maple Syrup: Contains minerals like manganese and zinc. It also has fewer calories than honey.

4. Molasses: High in iron, potassium, and calcium, making it a good source of these minerals. Although there are nutritional properties in Molasses - Molasses is a high glycemic product directly resulting from sugar production.

Refined Sugars

1. White Sugar: Processed and stripped of any nutrients during refinement. Provides a quick source of energy but lacks nutritional value.

2. Brown Sugar: Essentially white sugar mixed with molasses. It has slightly more minerals than white sugar but is still a refined sugar with limited nutritional benefits.

In conclusion, natural sugars offer more nutritional value due to their micronutrient content, while refined sugars primarily provide empty calories. Opting for natural sugars like honey, birch syrup, maple syrup, or molasses can be a healthier choice when consumed in moderation.

What about natural sugars?

Natural sugars, such as those found in fruits, vegetables, and honey, can impact the body differently than added sugars. While natural sugars still contribute to overall sugar intake, they often come with additional nutrients like fiber, vitamins, and minerals that are beneficial to health. The fiber content in foods with natural sugars can help slow down the absorption of sugar into the bloodstream, reducing spikes in blood sugar levels. This can have a positive impact on energy levels and overall health. It is important to consume natural sugars in moderation as part of a balanced diet to reap their health benefits without overloading the body with excess sugar. Moderate consumption of natural sugars is typically considered to be around 25-36 grams per day for women and 36-50 grams per day for men. Natural sugars can be found in fruits, vegetables, dairy products, and some grains. It is important to be mindful of portion sizes and to balance natural sugar intake with other essential nutrients in the diet to maintain overall health and wellness.

Natural sugars are found in various foods and provide a sweet taste while offering some nutritional benefits.

1. Fructose: Found in fruits, honey, and root vegetables, fructose is a simple sugar that can be metabolized by the liver.

2. Glucose: Present in honey, fruits, and vegetables, glucose is a primary source of energy for the body.

3. Lactose: A sugar naturally present in milk and dairy products, lactose can cause digestive issues in some individuals who are lactose intolerant.

4. Sucrose: Commonly known as table sugar, sucrose is derived from sugar cane or sugar beets and is found in many sweet treats as well as fruits and vegetables.

5. Maltose: This sugar is produced when starch breaks down and can be found in small amounts in grains and some vegetables.

6. Galactose: Typically found bound to glucose in lactose, galactose is also present in smaller amounts in fruits and vegetables.

Alaska’s Natural Sweeteners

Natural sugars can be found in a variety of foods in Alaska, such as wild berries like blueberries, cranberries, and salmonberries. These fruits provide sweetness along with essential vitamins, minerals, and antioxidants. Incorporating Alaska's natural sugars into your diet can be a healthier alternative to processed sugars, helping to satisfy your sweet cravings while nourishing your body with nutrients. Alaska honey and Alaska birch syrup are additional alternatives to find the right balance of natural sugars in Alaska.

Birch Syrup

Birch syrup is a lesser-known but flavorful alternative to traditional maple syrup. Made from the sap of birch trees, this syrup has a rich, caramel-like taste with subtle hints of spice. Birch syrup is typically harvested in the early spring when the sap is running, similar to maple syrup production. However, birch syrup has a lower sugar content than maple syrup, resulting in a more complex and intense flavor profile. Often used as a gourmet ingredient in cooking and baking, birch syrup can elevate dishes with its unique taste. Whether drizzled over pancakes, used to glaze meat dishes, or incorporated into desserts, birch syrup is a versatile and delicious sweetener worth exploring. Birch syrup has a low glycemic load, making it a suitable sweetener for individuals monitoring their blood sugar levels. With a glycemic load lower than that of table sugar, birch syrup can be a better alternative for those aiming to manage their overall sugar intake. It is important to note that moderation is key when consuming any sweeteners, including birch syrup, to maintain a balanced and healthy diet. Birch syrup offers several health benefits due to its nutrient content. It is a good source of vitamins and minerals, including vitamin C, potassium, manganese, and antioxidants. These nutrients can help boost the immune system, promote healthy skin, and support overall well-being. Birch syrup also has a lower glycemic index compared to other sweeteners, making it a better option for managing blood sugar levels. Additionally, some studies suggest that birch syrup may have anti-inflammatory properties, which could benefit individuals with conditions like arthritis. Incorporating birch syrup into your diet in moderation can be a flavorful way to reap these potential health benefits.

Birch Syrup Chia Pudding Recipe

Ingredients:

• 1/4 cup chia seeds

• 1 cup unsweetened almond milk

• 2 tablespoons birch syrup

• 1/2 teaspoon vanilla extract

• Optional toppings: fresh berries, chopped nuts

Instructions:

1. In a bowl, combine chia seeds, almond milk, birch syrup, and vanilla extract.

2. Stir the mixture well, ensuring the chia seeds are evenly distributed.

3. Cover the bowl and refrigerate for at least 2 hours, or preferably overnight.

4. Once the chia pudding has set, give it a good stir.

5. Divide the pudding into serving dishes and top with fresh berries and chopped nuts if desired.

6. Enjoy this delicious low glycemic dessert packed with fiber and flavor!

   Calories: 180

• Total Fat: 9g

  • Saturated Fat: 1g

  • Trans Fat: 0g

• Cholesterol: 0mg

• Sodium: 80mg

• Total Carbohydrates: 20g

  • Dietary Fiber: 8g

  • Sugars: 6g

• Protein: 6g

• Calcium: 220mg

• Iron: 2.5mg

This Birch Syrup Chia Pudding packs a punch in terms of nutrition with low glycemic properties perfect for a guilt-free dessert option.

Alaska Honey

Alaska honey is a natural sweetener with various nutritional benefits. It is rich in antioxidants, vitamins, and minerals such as vitamin C, calcium, and iron. However, it is important to note that honey is high in sugar and calories, so it should be consumed in moderation as part of a balanced diet.

The glycemic index of honey can vary depending on its source and processing. Generally, honey has a moderate glycemic index ranging from 45 to 64, making it a better option than refined sugars for managing blood sugar levels. However, individuals with diabetes should still monitor their honey intake carefully and consult with a healthcare provider to determine how it fits into their meal plan.

Alaska Honey Glazed Salmon

Ingredients:

• 4 salmon fillets

• 1/4 cup Alaska honey

• 2 tablespoons soy sauce

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

• Sesame seeds for garnish

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a small bowl, mix together the Alaska honey, soy sauce, olive oil, garlic, salt, and pepper.

3. Place the salmon fillets on the prepared baking sheet and brush the honey mixture over each fillet.

4. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through.

5. Sprinkle sesame seeds over the salmon before serving.

Nutritional Values (per serving):

• Calories: 350

• Protein: 25g

• Carbohydrates: 15g

• Sugar: 10g

• Fiber: 1g

• Fat: 20g

• Saturated Fat: 3g

• Cholesterol: 65mg

• Sodium: 450mg

• Glycemic Load: 8

This delicious Alaska Honey Glazed Salmon dish offers a balanced nutritional profile with a moderate glycemic load of 8 per serving. Enjoy this delicious Alaska Honey Glazed Salmon packed with flavor and nutrients!

Alaska Wild Berries

Alaska wild berries are known for their vibrant colors and unique flavors. These berries, such as blueberries, raspberries, and salmonberries, grow in the wild and are packed with antioxidants and nutrients. They are a delicious and healthy addition to your diet, whether enjoyed fresh, in smoothies, or as part of a dessert. Exploring the wilderness of Alaska to forage for these wild berries can be a rewarding experience, allowing you to connect with nature and enjoy the freshest flavors that the region has to offer.

Alaska Wild Berry Salad Recipe

Serving Size:

• This recipe serves 4.

Ingredients:

• 6 cups mixed salad greens

• 1 cup fresh blueberries

• 1 cup fresh raspberries

• 1 cup fresh blackberries

• 1/2 cup sliced almonds

• 1/4 cup feta cheese, crumbled

• Balsamic vinaigrette dressing

Instructions:

1. Wash the mixed salad greens and berries thoroughly.

2. In a large bowl, combine the mixed salad greens, blueberries, raspberries, blackberries, and sliced almonds.

3. Toss the salad gently to mix the ingredients together.

4. Divide the salad into 4 serving plates.

5. Sprinkle each plate with crumbled feta cheese.

6. Drizzle balsamic vinaigrette dressing over each serving.

Nutritional Value:

• Calories: 210 per serving

• Total Fat: 12g

• Saturated Fat: 2g

• Cholesterol: 5mg

• Sodium: 160mg

• Total Carbohydrates: 23g

• Dietary Fiber: 7g

• Sugars: 12g

• Protein: 7g

• Vitamin D: 0mcg

• Calcium: 150mg

• Iron: 2mg

• Potassium: 280mg

Glycemic Load:

• The glycemic load of this Alaska Wild Berry Salad is estimated to be low due to the high fiber content from the berries and almonds, which helps slow down the release of sugar into the bloodstream.

Enjoy this refreshing and nutritious Alaska Wild Berry Salad as a light and healthy meal option!

Recipe: Balsamic Vinaigrette with Natural Sweeteners

Ingredients:

• 1/2 cup balsamic vinegar

• 1/4 cup extra virgin olive oil

• 2 tablespoons honey, maple syrup, or birch syrup

• 1 tablespoon Dijon mustard

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together balsamic vinegar, honey or maple syrup, Dijon mustard, minced garlic, salt, and pepper.

2. Slowly drizzle in the olive oil while whisking continuously to emulsify the dressing.

3. Taste and adjust seasoning as needed.

4. Store any unused dressing in a sealed container in the refrigerator for up to a week.

This balsamic vinaigrette with natural sweeteners is a delicious and healthier alternative to store-bought dressings, perfect for drizzling over salads or roasted vegetables. Enjoy!

Balsamic Vinaigrette with Natural Sweeteners Nutritional Information:

• Serving Size: 2 tablespoons

• Calories: 90

• Total Fat: 8g

• Saturated Fat: 1g

• Cholesterol: 0mg

• Sodium: 150mg

• Total Carbohydrates: 4g

• Dietary Fiber: 0g

• Total Sugars: 3g

• Protein: 0g

• Glycemic Load: 3

This balsamic vinaigrette made with natural sweeteners offers a flavorful addition to your salads while keeping the glycemic load low.

Additional recipes and information

Birch Syrup Coffee Flavorings Recipe

Ingredients:

• 1 cup birch syrup

• 1/2 cup water

• 1 teaspoon vanilla extract

• 1/2 teaspoon cinnamon

• Pinch of salt

Instructions:

1. In a small saucepan, combine the birch syrup, water, vanilla extract, cinnamon, and salt.

2. Heat the mixture over medium heat, stirring constantly until it starts to simmer.

3. Reduce the heat to low and let it simmer for about 5-10 minutes, allowing the flavors to meld together.

4. Remove from heat and let it cool to room temperature.

5. Once cooled, store in an airtight container in the refrigerator.

6. Add a tablespoon or two of the birch syrup coffee flavorings to your coffee, stir well, and enjoy!

This birch syrup coffee flavoring adds a unique twist to your morning cup of coffee, giving it a subtle sweetness with hints of vanilla and cinnamon.

Serving Size: 1 tablespoon

• 15 calories

• 0g fat

• 4g carbohydrates

• 0g protein

Glycemic Load: Approximately 1

Enjoy this low-calorie flavor-enhancing syrup in your coffee for a unique and delicious twist!

Alaska Wild Berry Iced Tea with Birch Syrup Sweetener

• Serving Size: 8 oz (240 ml)

• Nutritional Value:

  • Calories: 70

  • Total Fat: 0g

  • Sodium: 10mg

  • Total Carbohydrates: 18g

    • Sugars: 16g

  • Protein: 0g

• Glycemic Load: 8

Alaska Wild Berry Iced Tea with Birch Syrup Sweetener Recipe

Ingredients:

• 4 cups of Alaska wild berries (such as blueberries, raspberries, or strawberries)

• 6 cups of water

• 4 teaspoons Alaska birch syrup

• Ice cubes

Instructions:

1. In a medium saucepan, combine the Alaska wild berries and water.

2. Bring the mixture to a boil, then reduce heat and let it simmer for 10-15 minutes.

3. Remove the saucepan from heat and let the mixture cool to room temperature.

4. Strain the mixture through a fine-mesh sieve or cheesecloth into a pitcher to remove the berries.

5. Stir in the Alaska birch syrup until it is well mixed.

6. Refrigerate the mixture for at least 1 hour, allowing the flavors to meld.

7. Serve the Alaska Wild Berry Iced Tea over ice cubes and enjoy the refreshing and unique flavors with a touch of birch syrup sweetness.

Note:

• Feel free to adjust the sweetness by adding more or less Alaska birch syrup according to your taste preferences.

• You can garnish the drink with fresh Alaska wild berries for an extra decorative touch.

• This recipe serves 4-6 people, depending on serving size.

Alaska Birch and Spruce Tip Soda

Nutritional Value Per Serving Size

• Calories: 60

• Total Fat: 0g

• Saturated Fat: 0g

• Trans Fat: 0g

• Cholesterol: 0mg

• Sodium: 10mg

• Total Carbohydrates: 15g

  • Dietary Fiber: 0g

  • Sugars: 15g

• Protein: 0g

Glycemic Load

• Estimated Glycemic Load: 5

Enjoy this refreshing Birch and Spruce Tip Soda sweetened with Birch Syrup as a delightful and unique way to stay hydrated and nourished.

Ingredients:

• 1/2 cup of spruce tips (washed)

• 1 cup of water

• 1 cup of birch syrup

• 1/4 cup of lemon juice

• Club soda

Instructions:

1. In a saucepan, combine the spruce tips with water and bring to a boil. Reduce heat and let it simmer for 20 minutes.

2. Once done, strain the liquid to remove the spruce tips.

3. In the saucepan, mix the birch syrup and lemon juice with the strained liquid.

4. Heat the mixture for 3 minutes, stirring occasionally.

5. Let the mixture cool before transferring it to a clean glass bottle.

6. Store the syrup in the refrigerator.

7. To make the soda, mix 1 part of the birch and spruce tip syrup with 3 parts of club soda.

8. Stir gently and serve over ice.

9. Enjoy your refreshing birch and spruce tip soda with birch syrup sweetener!

To make crystalized birch "sugar," follow these steps:

1. Collecting Birch Sap: Start by collecting fresh birch sap during early spring when the sap is flowing, typically March to early April in most regions.

2. Filtering the Sap: Filter the birch sap to remove any impurities or particles.

3. Evaporating the Sap: Slowly heat the filtered birch sap in a pan or pot over low heat. The goal is to evaporate the water content and concentrate the natural sugars in the sap.

4. Monitoring the Temperature: Continuously monitor the temperature with a candy thermometer. The sap needs to reach around 230°F (110°C) for the sugars to crystalize properly.

5. Cooling and Crystalizing: Once the sap reaches the desired temperature, remove it from the heat and let it cool. As it cools, the sugars will begin to crystalize, forming a sweet birch "sugar."

6. Storing the Crystalized Birch "Sugar": Store the crystalized birch "sugar" in an airtight container away from moisture to prevent it from absorbing any excess water.

Enjoy your homemade crystalized birch "sugar" as a sweet and unique alternative to traditional sugars in your favorite recipes.

Nutritional Value of Spruce Tips

Spruce tips are not only delicious but also packed with essential nutrients. These young, tender shoots of spruce trees are high in vitamin C, containing even more of this nutrient than an orange. Vitamin C is crucial for the immune system, skin health, and collagen production.

Additionally, spruce tips are a good source of antioxidants, which help protect the body from damage caused by free radicals. They also contain vitamin A, which is important for vision health and immune function.

Moreover, spruce tips are rich in flavonoids, a group of beneficial plant compounds with anti-inflammatory and heart-protective effects. They also provide a small amount of fiber, which is important for digestive health.

Incorporating spruce tips into your diet can be a flavorful way to boost your intake of vital nutrients and enjoy their array of health benefits.

Have Fun Exploring the World of Natural Sweeteners

When looking to break free from a sugar addiction, turning to natural sources of sweetness can be a beneficial step. Gathering spruce tips and berries can offer a rewarding way to engage in physical activity while providing your body with delicious and nutrient-rich ingredients.

Birch syrup is available at various merchants throughout Alaska if you are not able to make your own.