Sugar (11 Nov '07)

Dear Kim, I read your article with great interest. I was particularly interested in the sugar issue and had no idea it affects immunity…yet people in Zambia consume processed cane sugar every day! The same sugar is in all soft drinks, cakes, bread, etc! How can I avoid this problem? Is there a substitute for sugar? Is it better to take beer than soft drinks? Kelvin

Hi Kelvin, You’re absolutely right, sugar is a huge problem! Sugar is 99.6% calories. It has no minerals, no vitamins, no protein, no antioxidants, no trace elements…. Nutritionists often refer to sugar (and refined foods) as empty calories. However, a more suitable term would actually be “take-away” calories, because the body is forced to use up it’s own stores of vitamins and minerals in order to digest and metabolize these types of foods that are high in sugar. So when you eat sugar, you’re depleting your body of these vital nutrients. As I mentioned last week, sugar is also detrimental to your immune system. Over time, too much sugar in your diet also leads to diabetes.

Sugar is present in so many foods. A can of soda contains at least 10 teaspoons of sugar! And no, beer is not better than soft drinks. In fact, I often refer to alcohol as liquid sugar. In addition, alcohol damages your brain cells and is also toxic to your liver.

So what substitutes are there to sugar? There are now lots of artificial sweeteners on the market such as aspartame and saccharin (sold under brands like Sweet n’Low, NutraSweet and Canderelle), but I definitely do not recommend these. Studies have shown that artificial sweeteners may cause cancer and damage the nerve cells in your brain and spinal cord, potentially causing lots of horrible symptoms and diseases. Remember that artificial sweeteners are often used in many diet drinks and foods.

Instead, my all time favorite substitute to sugar is Stevia. Stevia is the world’s only natural sweetener with zero calories. It does not raise blood sugar, nor cause any cavities. It is safe for everyone to use, including diabetics. Stevia is now available in Zambia (e.g. Natures Thyme, Links, Maries Herbal Clinic, Jubillee, Kilimanjaro, The Farmers Market, etc…). Just remember to use tiny amounts, as it’s 300 times sweeter than sugar!!

Finally, just like you’ve conditioned your taste buds to like very sweet things, you can likewise “un-condition” them, by slowly reducing the amount of sugar that you use. Try also using fruits to sweeten things. For instance, chop some banana and grate an apple and add it to your morning porridge, instead of digging into the sugar bowl.

Diabetes Remedy? (27 Jan '08)

Dear Kim, I have heard that a fruit called Bitter Gourd is good for diabetes? What is your opinion? Where can I find it? Thanks. A.B.

Hi A.B., Bitter Gourd, also known as Bitter melon (Momordica Charantia) is very valuable when treating/managing diabetes (Type II). Considered a tropical fruit, it is grown widely in Asia, South America and Africa (and we are very lucky to have it in Zambia!). Basically the fruit looks like an ugly cucumber. It is green and cucumber-shaped, with bumps on it.

Bitter Gourd is often eaten as a vegetable (particularly by the Indian community), but has also been used extensively in traditional medicine around the world as a remedy for diabetes. Indeed, the blood sugar lowering action of the fresh juice or extract of the unripe fruit has been clearly established in human clinical trials as well as experimental models.

To make use of this wonderful fruit, all you have to do is juice it. This can of course be done with a juicer or blender, or by simply pounding the fruit and then straining it so that only the juice remains. The recommended dose is about 30-60ml two to three times per day. If you are on insulin or any other diabetic medication, it is always a good idea to check with your doctor so that he/she can monitor your blood sugar and insulin levels. This is important as your medication dosage may have to be reduced.

The only downside is that Bitter Gourd juice does not taste very good! As its name implies, it is very bitter. My recommendation is simply holding your nose as you quickly drink the shot of juice!

Are Sugar Substitutes Safe? (2 Mar '08)

Hi Kim, In a previous article you told about a natural supplement called Stevia, which you said is 300 times sweeter than sugar! Are you sure it has no side effects? What component exactly in Stevia gives it the sweet taste? Thanks, T.K.P.

Hi, Stevia is harvested from a South America plant. It is not only a delicious and healthy alternative to sugar, but can also be used as a substitute for chemical sweeteners. Indeed, Stevia is the world’s only all natural sweetener with zero calories. It is 100% natural and contains no artificial ingredients. In addition, it does not raise blood sugar, nor cause any cavities. It is safe for everyone to use, including diabetics, people who wish to loose weight and those with yeast problems (e.g Candida).

As you already know, sugar is by no means a healthy food and should be avoided as much as possible. It interferes with immune function, depletes your body of valuable vitamins and minerals, causes a harmful process in the body called glycosylation that can damage your arteries and lead to heart disease (among other things), and of course may play a part in the onset of diabetes. Many people choose to use artificial sweeteners instead (e.g. Candarell, Nutra Sweet, etc), but this is not recommended as they have been shown to damage nerve tissue in the brain and spinal cord, and have also been implicated in cancer. In addition they increase appetite and hence are not a good idea if you are trying to loose weight!

Native people in Paraguay and other parts of South America have used Stevia safely for centuries.  More recently Stevia gained popularity as a sweetener for coffees and teas, but it can sweeten just about anything you like. Because it works so well in cooking and baking, you can easily substitute stevia for sugar in just about any recipe. Just remember not to use too much as it is in fact 300 times sweeter than sugar!

Since Stevia has zero calories, and does not raise blood sugar (in fact, research suggests that it can actually help lower blood sugar), it is perfect for individuals who cannot or would not like to have their blood sugar fluctuate at rapid levels.  This includes those with diabetes, hypo/hyperglycemia and anyone looking to maintain a healthy lifestyle. By helping to keep your blood sugar stable and allowing you to reduce your calorie intake, stevia can also be a significant contributor to any healthy weight loss plan.

Nutrition science supports this naturally sweet treat as a component of a healthy diet. The safety of stevia is well documented in over 200 published scientific studies. It does not appear to have any negative side effects. The herbal sweetener has been used for centuries in South America and is gradually finding its way into the homes of millions around the world.  Stevia leaves contain numerous all-natural nutrients that help regulate blood sugar, including chromium, magnesium, manganese, potassium, selenium, zinc, and vitamin B3(Niacin). The components that makes Stevia so sweet, are known as Steviosides.

Stevia is found in consumer products across the world, particularly Japan, China and South America. Drinks, candies and gum sweetened with stevia are produced by most major food companies in Japan. You can even find it served in small sachets alongside sugar in most Japanese cafes.  In the United States stevia is sold in dietary supplement items, protein drinks, energy bars and a wide range of teas.

A small jar of 30grams will last you 3 months or more, even if you use it everyday. Stevia can be found at Jubilee Chemists, Link Pharmacy, Edenic Health Shop (Kabulonga), Natures Thyme (Crossroads shopping center), Kilimanjaro Café (Manda Hill), Spar Arcades, The Farmers Market (Kafue Road), Mary’s Herbal Clinic, MyAfya, etc).