Eating too much sugar is unhealthy. We all agree upon that. But sugary foods can also be good and wholesome parts of your diet. The secret to eating sugary foods in a healthy lifestyle is to control your portions and add as little processed sugar to your food as possible. Good chefs know that if you can add natural fruit to a recipe instead of sugar you're improving the quality of your food's nutritional value.
Some sugary foods also have additional benefits, or we hope they do. The science doesn't always agree on the potential benefits of sugary foods. And it may not be the sugars themselves that are healthy but rather other natural ingredients combined with the sugars, such as some proteins.
Take maple syrup, for example. Not so long ago researchers discovered more than 50 healthy, beneficial compounds in real maple syrup that benefit the body. So while you don't want to make maple syrup a large portion of your daily diet, you should prefer maple syrup over corn syrup. I think it tastes better anyway. I prefer Grade B maple syrup on my pancakes and waffles.
Maple syrup may even be better for people with Type 2 diabetes than other sugary syrups because it contains compounds that help inhibit certain carbohydrates in the metabolic process. Diabetics should control their sugar and starch intake very carefully but if you're going to indulge in a sugary food, at least choose a food that offers some benefit to diabetes.
The blueberry family is another great sugary food. I include certain types of huckleberries found in the northwest United States in this family. Blueberries and northwest huckleberries are rich in anti-oxidents and other healthy compounds. Like maple syrup, the blueberry family of fruits contain polyphenols, which provide many healthy benefits.
A recent study showed that eating 2 cups of wild blueberries every day for 8 weeks improved blood flow and blood pressure in obese rats. The researchers also think that blueberries may help reduce inflammation. I don't know if commercial (domesticated) blueberries have lost these benefits but they may differ from wild blueberries. Huckleberries, which I sometimes think of as "super blueberries", are only found in the wild but they are sold in many stores across the northwestern US. You can also buy them on the Internet.
Blueberry and huckleberry recipes do call for adding sugar. This is because these fruits, in their natural form, are tangy and tart. But if you are combining them with other naturally sweet foods you should not add much sugar to the recipe. Experiment with different levels of sugar in your recipes to find what works best for you, but remember that flavor is not all about sweetness. A good tart fruit can be delicious in its own right.
Honey is another great sweet food with many healthy benefits. Honey has been used for thousands of years to sweeten food and to fight infection. Scientists now know that bees add a special protein to honey that helps it kill bacteria. Honey can be preserved for long periods of time if sealed properly because it is resistant to bacteria. In fact, Manuka honey -- the most powerful natural antibiotic we know of -- can even fight MRSA infections. Manuka honey is only found in New Zealand.
I have tried several varieties of Manuka honey. I prefer the uncooked, clear Manuka honey. If the honey you buy is opaque it has been cooked and that destroys many of the healthy compounds in honey. It is better to use honey in its uncooked form. Honey has been used to treat skin infections for diabetic patients -- and these were infections that resisted other forms of treatment.
Counterfeit honey has become a popular product on the market. Inferior honeys are bought from one country, relabled in a second country, and shipped to the United States and other destinations to bypass restrictions on honey imports. When you buy an imported honey be absolutely certain you are getting it from an original source or a very trustworthy distributor.
If you have diabetes you should consult with your doctor and a qualified dietician before adopting any sugary foods into your diet. Fresh fruits and natural sweeteners are acceptable when your blood sugar is under control. You may have to lower your blood sugars through dietary restrictions (fewer carbohydrates, including sugary foods), exercise, and medication before you can safely enjoy the natural benefits of sweet foods again.
Diabetes is not a choice but diet is. I know how hard the choice can be because I have family members who struggle with Type 2 diabetes.
