Cut the Crap: Substitutes

My name is Amara, and I am a recovering addict (and I am also now on Instagram! :D)

It's true. I used to be addicted to Splenda. And I don't mean just a little bit. I would use large amounts of it every day. When I was trying to quit, I would wake up craving it. I felt a sense of emotional loss when I couldn't have it. For a good 3 days I was grumpy and irritable. I did eventually get over it, and I am proud to say that I successfully quit the white stuff. Now I'm going to explain why you should, too.

The chemical make-up of Sucralose (or, Splenda as it's called in the grocery store) is not found it nature

The body cannot absorb all of the calories because it doesn't know how. This is why it is considered a "low calorie" or "no calorie" sweetener. Your body doesn't even recognize it as food. So I think it's safe to say that it's not food. Studies have also shown that Sucralose kills the good bacteria in your gut. Do you ever feel gassy or bloated after eating or drinking something with Splenda? This could be why.

All the other fake sweeteners...

I could go and do extensive research and explain in painful detail why these things are bad for you. But I don't have time for that, and you probably don't either. So instead, think about how you feel after consuming these products. Diet Soda, sugar free baked goods and candy....things of that nature. Do you feel bloated? Does it disrupt your digestion? Does it make you feel lethargic and left craving more? These are all signs that can be applied to anything in determining if it is good for you. Another good indicator is how you feel without it. Do you get headaches? Do you get grumpy? Are the cravings intense? Does it consume your mind? If any of these apply, it's probably time to cut ties with your daily dose of crap. This doesn't have to be an all-or-nothing type deal. Just start by replacing it with something else (infused water, tea, kombucha, etc) one or two times a day. Gradually wean yourself off, then reap the benefits. 

The War On Fat

It makes sense, right? Don't eat fat and you won't get fat. Well, that's a big fat lie. A lie that I used to buy into. If you look at a fat-free or low-fat product, like I Can't Believe It's Not Butter, in comparison to a full-fat product like Kerrygold Grassfed Butter, you will notice there is quite a difference in the ingredient list. Look at how many ingredients are in that crap! Some I can't even pronounce! That is easily the #1 Rule of good nutrition: Don't eat chemicals you can't pronounce. 

I Can't Believe It's Not Butter

It's simple, really. 

Vegans and Substitutes 

To be clear, this is not an attack on veganism. However, it seems that vegan substitutes have a "health halo" of sorts surrounding them. Just because something is vegan, does not mean it's healthy (Example: Oreo's are considered vegan). Think about it this way, it takes a lot of work to make something that's not butter taste like butter. So you are probably better off using coconut oil or olive oil. 

Nutritional Density < Caloric Density 

Calories in vs. calories out seems like a simple equation. But it's not. Humans have far too many variables from individual to individual for this to really make sense. This is why on highly calorie-restricted diets some people still don't lose weight. You may think you are doing yourself a favor by swapping a lower calorie substitute for a higher calorie product, but these substitutes are void of any nutritional value and will leave you feeling hungry and craving more. So think quality over quantity when it comes to calories. If you absolutely must think about them at all. 

Moderation is Key 

When it comes to using real sugar, use your common sense. Sugar in and of itself isn't the problem. It's the amount of sugar in the typical diet, and it's effects on blood sugar, that is causing issues. I like to use coconut sugar for baking, and small amounts of stevia in coffee and beverages. The less refined the better, but that's not a free pass to using four tablespoons in your morning coffee. 

So the basic gist of it...

If you are using a recipe that calls for whole food ingredients like real butter or sugar, don't substitute for fake crap. There are other alternatives to sugar that come from nature, and if you are avoiding dairy or are on a vegan diet, coconut oil substitutes well. You can also skip the mess and fuss of baking altogether and just serve a nut and fruit tray at events or for dessert. This is especially useful with the holidays approaching and the over-abundance of sugar-laden cookies and treats. Try having one of your favorite cookies, a piece of fruit and some nuts instead of five cookies. This will help you feel more satisfied, and will avoid the depravation mindset. 

I hope you found this information useful, and if you have any other questions please comment below or send me an email at: convvegan@gmail.com

Happy Wednesday!

-Amara