Tag: leaves

Sweeteners – Stevia, Erythritol and Xylitol

Today’s post is about some other sweeteners – Stevia, Erythritol and Xylitol. Are they healthier?

My last post was about the better-known artificial sweeteners like aspartame and sucralose. So today I decided to explore the other popular sweeteners that are available. I was interested to find out if they were a better option or not.

So, after a bit of research, this is what I have found.

First, let’s look at Stevia

Stevia is sweetener derived from the leaves of a plant. The stevia plant is part of the Asteraceae family, related to the daisy and ragweed. The particular species Stevia rebaudiana, is a plant native to Paraguay and Brazil. In those countries the people have used leaves from the stevia bush to sweeten food for hundreds of years.

The active compounds are steviol glycosides, which are considered to be 250 to 300 times sweeter than sugar or sucrose. These compounds also have the added advantage on containing zero calories, which makes it very popular in the weight loss and diet industry.

Is Stevia a healthier option?

The properties of Stevia have been studied for over 100 years. Both earlier and current studies not only confirm the safety of Stevia leaf preparations but also find more and more benefits of its consumption for human health.

These studies have shown that not only is stevia safe for people with diabetes, high blood pressure, and obesity but also can be used for the treatment of these diseases or prevention of their complications.

In addition to its sweet compounds, Stevia leaves contain many other biologically active substances, which have beneficial effects for human health. It has been discovered that stevia has anti-diabetic, anti-hypertensive, anti-tumour, anti-cariogenic, anti-inflammatory and bacteria killing properties. There is also data on the protective effects of Stevia on the digestive system and skin disorders as well as on common complications associated with metabolic syndrome

Next, a look at Erythritol

Erythritol is a common artificial sweetener. Erythritol belongs to the family of sugar alcohols also known as polyols. Polyols are naturally abundant in fruits and vegetables, like grapes and mushrooms as well as in fermented foods like soy sauce. It is also made inside our cells as part of normal metabolism. But when used as a sweetener, erythritol levels are typically more than 1,000-fold greater than levels found naturally in foods.

It is the only polyol that is non-caloric, providing no energy to the body. The majority of erythritol cannot be metabolised by the body and is excreted unmodified into the urine without changing blood glucose and insulin levels.

Erythritol as sugar replacement can be found as tabletop sweetener, in beverages, chewing gum, chocolate, lollies, and in bakery products. Due to its mild sweetness, it allows a volume-for-volume replacement of sugar.

Any health benefits?

Studies have found that there are some benefits to consuming erythritol. These include being a free radical scavenger with the ability to conduct anti-oxidant activity while circulating the body before it is excreted. So far, the only known side effect relating to Erythritol is possible flatulence and a laxative effect when consumed in excess.

And finally, Xylitol

Xylitol is a sugar alcohol that is commonly used as a sweetener. Xylitol occurs naturally in small amounts in plums, strawberries, cauliflower, and pumpkin; humans and many other animals make trace amounts during metabolism of carbohydrates. It can also be artificially produced, mainly from plant materials chemically or by fermentation.

The white crystal-like granules of Xylitol have a taste and aroma similar to white sugar as well as the same sweetness. However, the body absorbs xylitol more slowly than sugar/sucrose, and xylitol supplies 40% fewer calories than an equal mass of sucrose.

Xylitol is stable enough to be used in place of sugar in baking, but because xylitol and other polyols are more heat-stable, they do not caramelise as sugars do.

Any health benefits?

Xylitol also has some health benefits. It has been found to increases saliva production, which helps in treating dry mouth or xerostomia. It improves breath odour and reduces infections in the mouth. The consumption of xylitol also assists is the absorption of calcium and B vitamins and helps to maintain healthy gut function.

With regards to known side effects relating to xylitol, these include possible intestinal discomfort and a laxative effect when consumed in excess.

 

If you are trying to limit your sugar or sucrose intake, there are many options available to you. The 3 sweeteners mentioned in this post, can be used together or individually. They are also all easily accessible and can be purchased from the supermarket.

Hopefully this post and the last will assist you in finding the right choice in sweetener for you. If you have any doubts, always seek assistance from your chosen health professional.

We hope you have found this information interesting.

 

Till the next post,

Live clean n Prosper.

Sources – National Library of Medicine, Pub Med Central – LiveScience – Wikipedia –

A herb called Gymnema

Todays post is about a herb called Gymnema.

Recently Scott was talking about the existence of a herb that altered how food tastes.

Now I don’t mean how when you add basil to the risotto it adds to the flavour. I mean the herb changes how we perceive what the food tastes like. I was instantly intrigued and asked him to help me find out more.

What is it?

The herb is called Gymnema or Gymnema sylvestre.

It is actually a woody climbing shrub that’s native to the tropical forests of India, Africa and Australia. Common names include gymnema, Australian cowplant, Periploca of the woods, and the Hindi term gurmar, which means, “sugar destroyer”. Its leaves have been used in the ancient Indian medicinal practice Ayurveda for thousands of years.

How does it work?

The leaves contain active plant molecules called gymnemic acids. These impair the ability to taste sugar by blocking the sweet receptors on the tongue. The leaves can be prepared as a tea, however the beverage has a bitter taste.

The sweet-blocking effect of the herb can last anywhere from 15 to 50 minutes and may even persist for several hours. It is effective against the taste of sucrose (sugar), stevia, xylitol, and artificial sweeteners such as aspartame.

The Gymnemic acids apparently have no long-term effects on taste and they do not influence bitter, salty, or sour taste perception. Which means that the overall taste of the food eaten will be different.

In 2005 a group of Neuroscience students took part in a laboratory exercise utilising Gymnema. The students reported that sugar felt like melting sand on the tongue and M&Ms tasted chalky, salty, and bitter.

Are there health benefits?

Extracts of this plant are widely used in Australian, Japanese, Vietnamese and Indian medicine.

Several studies have found that the Gynnemic acid compounds can also attach to receptors on the intestinal walls. This helps to reduce absorption of sugar molecules in the gut. A process that increases insulin production and regenerates insulin-secreting islet cells, creating favourable insulin levels. Both processes can help lower blood sugar levels.

The Gymnemic acids also reduce the body’s ability to metabolise carbohydrates in the intestine.

Studies have found that the use of Gymnema significantly reduces the desire for consuming high-sugar sweet foods. This means fewer calories. A consistent calorie deficit will help with weight loss.

Hence, there are benefits of using Gymnema for treating obesity and diabetes.

Several studies have also confirmed the link between excessive sugar intake and increased inflammatory markers in animals and humans.

The ability of Gymnemic acids to reduce sugar absorption in the intestines may also allow it to decrease inflammation caused by excess sugar intake.

This herb also appears to have anti-inflammatory properties of its own. The leaves are considered immunostimulatory, meaning they can regulate the immune system, reducing inflammation. This is thought to be due to its content of tannins and saponins, which are beneficial plant compounds.

In conclusion,

This herb sounds really interesting and I would love to try a ‘taste exercise’ like the students did. Trying different foods after using some of the extract.

On a medicinal note, it is good to see herbs used in practical applications to treat serious health issues such as diabetes and obesity.

I hope you also found this information interesting,

Till the next post,

 

Live clean n Prosper.

Sources – US National Library of Medicine,  Science Direct,Wikipedia, Medical News Today

A look at Green Tea

Today’s post is about Green Tea, Matcha and it’s health benefits. 

A family member recently asked me what the difference was between Matcha green tea and other green teas. Apart from knowing that Matcha is a finely ground tea, I was not aware of any other differences. After some research, this is what I have found out.

So first, what is ‘green tea’?

According to Wikipedia, Green tea is a type of tea that is made from Camellia sinensis, which is native to China. It is green because the leaves and buds have not undergone the same withering and oxidation process used to make oolong teas and black teas. Several varieties of green tea exist, which differ substantially based on the variety of Camellia sinensis and any other ingredients that may be added.

What is ‘Matcha’?

Matcha is the type of tea used in the Japanese tea ceremony. It is traditionally prepared by whisking the tea with hot water in a bowl, until the surface is frothy.

All green teas come from the same breed of plant. However, to create matcha the plants are treated differently. The tea bushes are actually shielded from sunlight for about 20–30 days before harvest. The shade triggers an increase in chlorophyll levels, which turns the leaves a darker shade of green and increases the production of amino acids. After harvesting, the stems and veins are removed from the leaves. They are then stone-ground into the fine, bright green powder known as matcha.

Is green tea healthier?

Whole-leaf green tea is not processed very much before it’s ingested. Therefore green teas contain the highest concentration of beneficial phytonutrients and the least caffeine of all the teas. Since matcha is simply a variety of green tea, it has most of the same health benefits. However, because the whole leaf powder is ingested, it’s stronger than regular green tea. 

The matcha also has higher levels of caffeine and antioxidants than regular green tea. Green tea’s biggest benefit is the abundance of catechin content. Catechins are a group of polyphenols with high antioxidant power. Dietary antioxidants counteract free radicals in your body, protecting cells and tissues from damage.

How does it improve our health?

Drinking green tea has been shown to improve blood flow and lower cholesterol. A 2013 review of many studies found that this type of tea helped prevent a range of heart-related issues, from high blood pressure to congestive heart failure.

Green tea also contains a unique amino acid called L-theanine. L-theanine can increase the number of feel-good chemicals in your brain, leading to improved mood, memory, and concentration. It also modifies the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption.

Green tea has often been associated with weight loss. However, a recent review concluded that the weight loss effects of the tea are so small that they are not of any clinical importance.

Next time you think of having a quiet cuppa, give green tea a try to get the best from your tea break:

  • Don’t add boiling water to green tea. It’s bad for all those healthy chemicals in the tea.
  • Add lemon. Vitamin C makes the catechins easier to absorb.
  • Don’t add dairy, it makes it harder for the body to absorb the catechins.
  • Nutrient levels in green tea can vary. Pricier teas usually have more.
  • Canned green-tea drinks generally have more additives and fewer nutrients.

relax and enjoy.                                                  (Sources http://whfoods.org, www.ncbi.nlm.nih.gov, www.webmd.com)   Till the next post,   

Live clean n Prosper