Sucrose (ordinary table sugar) is made up of 50 per cent glucose and 50 per cent fructose. It's the fructose bit that we're referring to in our name I Quit Sugar.
Rice malt syrup is made from fermented cooked rice and is a blend of complex carbohydrates, glucose and maltose. We rate it because it's 100 per cent fructose-free. But, it's still a form of sugar that will demand an insulin response and raise blood sugar levels.
The other IQS approved sweetener is stevia. Stevia is great for diabetics because it doesn't raise blood glucose levels.
How much can I use?
While fructose-free sweeteners such as stevia and rice malt syrup don’t have the same effect on the liver as fructose, ultimately we encourage a savoury state of mind.
Why? Consuming sweet flavours of any kind encourages your “sweet tooth”, making it more difficult to stay off the hard stuff. Plus all sweeteners – fructose-free or not – can raise insulin somewhat and cause a metabolic response (albeit some in a much more manageable way).
Our recipes only use minimal amounts of rice malt syrup, teamed with healthy fats, fibre and protein which slow down the sugar release into the blood.
Why even have approved sweeteners then?
Our first preference is to flavour food with naturally sweet fruit and veggies (such as our favourite Chai Spiced Banana Bread) but we get that it's not always practical and occasionally it doesn’t suit the recipe, which is where malt syrup and stevia step in.
We don’t actually use them that often though, only for sweet treats which we encourage saving for special occasions. When we do use sweeteners, we advise how much is in the recipe, usually list them as optional, and suggest you experiment with reducing the sweetness by taking them out.
Read more about rice malt syrup and stevia here:
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Need more help?
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