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With all the controversy around sugar and high fructose corn syrup I thought I would weigh in and break it down for moms like us who are trying to make better choices but also like to keep it simple.

High Fructose Corn Syrup or Sugar  – AND – Do I choose White Sugar or Raw Sugar?

When comparing sugar (white or refined sugar) and high fructose corn syrup you are really just trying to pick the lesser of two evils. White sugar is raw sugar that has been refined.  It is a negative nutrient, meaning it is devoid of any nutrition and it actually causes the body to use up some of its stored nutrients.

High fructose Corn Syrup (HFCS) is a clear and colorless liquid, which is synthetically and chemically derived from corn. It is commonly used as a sweetener in many processed foods because it’s cheaper and sweeter than sugar. HFCS is everywhere. It’s even in products that you wouldn’t expect it to be in.  HFCS is very different than table sugar. It is not something that you could make in your kitchen; it takes dozens of mechanical and chemical processes to produce.

Since my family is trying to eat more naturally (things that come from the Earth and are not man-made – REAL food) my choice is sugar.   When I can afford it I choose raw sugar.  Raw sugar is better than white sugar because it contains minerals and nutrients that are stripped from refined white sugar.   Raw sugar is brown, but isn’t “brown sugar” that you see on the grocery store shelves.  Brown sugar is white sugar that has mollasses added to it.  Raw sugar contains minerals which include Phosphorus, Calcium, Iron, Magnesium, and Potassium.  When sugar is refined and processed (into white sugar) there are many harmful ingredients that are added to the sugar as a result.  Unrefined raw sugar does not have these harmful chemicals.  Of course, when my budget does not allow for raw sugar, I use white sugar.

White sugar and High fructose corn syrup (HFCS) are both refined.  That is why I say you are choosing the lesser of two evils.  However, my choose is still white sugar over HFCS.  This is why: HFCS is an ingredient in so many products on the market. . . how could you possibly eat it in moderation? I have found it listed as an ingredient in vitamins, bread, soda, English muffins, yogurt, cereal, ketchup. . . . the list could go on.  By limiting (or eliminating) consumption of processed foods you eliminate High Fructose Corn Syrup (a man-made food product) and since you know when you are adding white sugar (in things like baked goods and sweet tea – I’m a southerner – I can’t give it up!) then you can limit it and thus consume it in moderation.  For more information on why you should kick HFCS read Dr. Mercola’s article – it has a VERY compelling argument.

But, there are more choices than just raw sugar, white/refined sugar, and HFCS.  There are all sorts of natural products on the market.

:: Honey
Honey has many beneficial nutrients, enzymes, and antioxidants… raw honey is best as typical honey processing (the kind of honey you’ll find at your grocery store) destroys many of the enzymes and antioxidants that give the benefits of raw honey. Raw honey is believed to have a number of health benefits, particularly antimicrobial, wound healing qualities. You can find raw honey at certain health food stores or online

:: Stevia
Stevia is derived from a small shrub found primarily in China and South America and is 200-300 times sweeter than sugar. In its unrefined yet medicinal form, it has a slight licorice taste that makes it unpleasant as a sweetener. Many years ago the Japanese discovered how to extract the two sweet elements in stevia, from the leaf creating the safest, natural, calorie-free sweetener on the market today. It has a long history of safe use as an herbal sweetener, and as an antifungal, anti-inflammatory, and antibiotic agent. It is recommended for diabetics and for people with hypoglycemia.

:: Agave Nectar
Pure, unrefined agave nectar is a great tasting, economical alternative to other granular and liquid sweeteners. It’s a 100% natural syrup that has both organic and kosher certification and meets the requirements of vegans. A low glycemic index of 32 and 1.4 times the sweetening power of white sugar, make it an ideal choice for people with dietary concerns. Agave nectar is also gluten and allergen-free and has a long shelf life, approximately two years. It pours easily, even when cold, and combines readily with other foods. Light Agave Nectar has a pleasing mild flavor, ideal for sweetening coffee, tea, fruit smoothies, and baked goods. But, a word of caution: agave has a dark side too – Until recently blue agave was used only for tequila distilling. Then growers found a way to process agave, and convert it into something called hydrolyzed high fructose inulin syrup. This chemically processed agave is similar to high fructose corn syrup (HFCS), a sugar with serious health implications. In fact, some agave distributors have been caught re-labeling HFCS as agave syrup! It is difficult to tell whether the agave syrup sold on the market is from a toxic variety of agave, which might be used due to the shortage of blue agave, or whether it is the highly processed fructose syrup. For these reasons, it is my opinion that it is best to avoid agave syrup until further legal mandates are in place to ensure its source, and its safety.

I haven’t really experimented with any of these sweeteners, I’m a simple gal. But, I wanted you to know a little bit about them if you choose to try something different.  At my house we use raw sugar (and *gasp* white sugar), maple syrup, brown (also refined) sugar, and honey.  I’m thinking about looking into buying some brown rice syrup to replace corn syrup in some baking recipes, though.  I’ll let you know. *wink*