NATURALLY SWEET: XYLITOL

You could easily forgive anyone for thinking that Xylitol sounds like a dangerous artificial sugar, as the name just screams chemicals and synthetics.  I was very sceptical before I started using this sugar and therefore did my research and then some. The sweet truth about xylitol may surprise many. 

I was helping a good friend out at her Green Tea Hawaii stall just yesterday at the Bulimba festival when I discovered that many people in Brisbane (or at least in the Bulimba-Hawthorne community) shared my initial apprehension about Xylitol. Just a bit of background for you: Green Tea Hawaii is a a highly concentrated form of green tea and the superfood noni that contains the same antioxidant value as 45 cups of regular green tea. Just 1 serving a day provides you with numerous health benefits, such as increased energy, increased metabolism, lower cholesterol levels, lower blood pressure and a reduction in muscle damage, to name a few. Two servings of Green Tea Hawaii a day, one 15-30 minutes before breakfast and another 15-30 minutes before lunch or dinner will assist in both weight loss and weight control, in conjunction with a healthy diet and active lifestyle. I could talk all day about Green Tea Hawaii and what positives it has done for my body, however that is not the point of this post. The point is that as we discussed the numerous health benefits, our experience with the tea and what exact ingredients were involved, people's noses got wildly out of joint about the fact that there was just 5% sugar or sweetening blend in the entire tea or just over 1/2 a gram of sugar in one serving. A small amount of this 5% contained xylitol, one of my favourite sugars, which made people even more apprehensive. I'm not hear to preach at all about what you should and shouldn't be drinking, but I desperately do want to share the very interesting benefits I have discovered over the past several months about xylitol and why I use it and love it. 

The Facts

• Xylitol is a low kilojoule sugar substitute 
• It is found naturally in fibrous fruits, such as plums and vegetables, such as corn. Commerical forms of this sugar are found in birch and other hardwood trees
• This natural sugar is also found in our bodies, in human tissue
• Xylitol contains 40% less kilojoules than many other sugars on the shelves, therefore making it a great choice for people with diabetes and those wanting to lose weight 
• It contains hardly any carbohydrates
• It has a low GI of 7, whilst other sugars have a GI of 100, which means that these sugars enter the blood stream a lot quicker than xylitol
• Xylitol is absorbed by the body very slowly, making it a natural insulin stabiliser. As it is absorbed at a slow pace you avoid the 'sugar spike' that you experience by consuming other sugar products, which results in a severe drop in blood sugar and a desire for more sugar
• Due to this slow absorption, xylitol reduces sugar and carbohydrate cravings
• Extensive research has revealed that xylitol has a positive effect on oral health. Xylitol actually assists in preventing streptococcus mutans, the primary bacteria that causes dental cavities, from cultivating in teeth as xylitol inhibits the growth of bacteria, whilst other sugars enable this growth. 
• Because this powerful sugar prevents the growth of bacteria, it also encourages aural (ear and hearing) health. A 2004 study revealed that xylitol impairs the bacteria streptococcus pneumoniae, one of the leading causes of ear infections. The study found that by damaging this bacteria, xylitol assisted in inhibiting the bacteria from multiplying. 
• This naturally-found sugar also actively restores minor dental damage
• Xylitol has no unappetising bitter aftertaste, like you find with artificial sweeteners

You can buy xylitol in health food stores, as it is not currently a big enough household name in Australia to be stocked in major supermarkets. However I am hoping that with more Australians trying this natural sugar the demand will have an effect on the supply and we will find this sugar much more accessible. 

If you want to find out more about Green Tea Hawaii, head to https://www.facebook.com/AlohaHealth?fref=ts or alohahealth.com.au. 

x Emily 

HEALTHY POSERS

You make think the food you are consuming is healthy, as the media and the brand have told you that it is. However there are a number of repeat 'healthy food' offenders that are filled with sugar and lies. Below are a few to watch out for and avoid if possible. 

1. Vitamin enriched water

Judging by the name, this drink sounds super nutritious  However, this fluid is basically sugary water with a few vitamins. Yes you are getting your daily dose of nutrients, (similar to that of a multivitamin), but with a bucket load of extra sugar and calories with it. Did you know that a single serving of vitamin water can contain as much as 5 teaspoons of sugar? The American Heart Association recommends that women consume a maximum of 6 teaspoons of sugar a day and men 9 teaspoons. 

Alternative - WATER. No calories, no sugar, no worries. Or if you really need to drink water with flavouring, add some lime, lemon or orange wedges or cucumber slices. And don't stress about where you are going to get your daily vitamins from, as they are in all grains, vegetables and fruits. 

2. Muesli & Granola 

Muesli and granola seem packed to the brim with grains, oats and healthy goodness right? Unfortunately, they are also chockfull of sugar and calories. A single bowl can contain as much as 669 calories (2,800 kilojoules) and that's even before adding your yoghurt, milk or fruit topping. And don't think that muesli and granola bars are exempt from this list, because they also contain hidden added sugars, chocolate and chicory root extract, which is a sneaky way to describe inulin, a sugar made from plants that is very hard for the body to digest. 

Get creative - Make your own Muesli and/or Granola. Then you are in control of exactly how much sugar you put into your bowl and what form you use. Alternatively you can haunt the cereal aisle of your supermarket and inspect the labels of pre-packaged muesli & granola in detail - not all brands are filled with sugar. Find a muesli / granola with a low sugar content and stick with it. 

3. Diet Drinks

Often we equivalent diet or no calories with healthy, however these words do not always go together. Diet drinks are packed with artificial sweeteners and anything that is used to make dirty gravel roads sparkle does not belong in your stomach! Many studies show that consuming super sweet substances, such as diet drinks, can lead to overeating in the future. What scares me the most about soft drinks is that they can cause bone loss. Research reveals that phosphoric acid, found in dark cola drinks, has the potential to seep calcium from your bones, directly increasing your risk of osteoporosis. 

Ditch it altogether - and drink water, tea or small quantities of milk. Your bones and intestines will thank you. 

4. Banana Bread

It physically pains me to write this, as I love a slice of banana bread as much as the next person. The ugly truth is that banana bread contains mostly sugar, butter and white flour and is therefore not healthier than a chocolate brownie or dense piece of cake. The average piece of banana bread can be broken down into over 60 grams of carbs, 20-30 grams of fat and at least 4 teaspoons of sugar (remember that our daily intake for women is only 6 grams and 9 grams for men). 

Trick yourself - and place sliced banana on your multigrain or wholemeal toast or on your homemade or low sugar muesli. Or get inventive in the kitchen and experiment with making your own sugar-free banana bread. 

5. Veggie Chips

I also used to eat a fair few veggie chips, as I considered them much better for me than regular potato and corn chips. How wrong I was, as these 'vegetable' based chips are basically all equal in calories and fat to those greasy, salty potato and flavoured chips. Veggie chips are primarily made up of fried potatoes, with a hint of vegetable powder or puree thrown in there to provide its bright colouring. 

Substitute - veggie chips for fresh, wholesome vegetables like celery, carrot or zucchini. Pair these with homemade avocado dip or hummus. 

There are of course many more naughty foods posing as super healthy, such as fruit juice, some smoothies and yoghurt covered raisins, to name a few. Read labels in detail and remember that the best way to know exactly what goes into your food is to make it yourself! 

x Emily