What sugar is best, and what kind should I use?

I get asked this question a lot.  There are many different sugar and sugar alternatives to use these days so I understand why this can be confusing.  Below is a list of some of the worst and best sugars and when and where to use them.  Factors like glycemic index and its affect on blood sugar and insulin as well as amount of fructose are taken into account when dividing the good from the bad.  Something to keep in mind is that sugar, weather good or bad, if over consumed and can have a poor effect on the body in a number of ways including diabetes, weight gain, obesity, hormone imbalance, fatigue, brain fog and so much more.  The key is moderation!  It is recommended to consume no more than 6 teaspoons a day.  That’s not a lot!  Most American’s consume an average of 15 to 19 teaspoons of sugar a day! 

Reading food labels and avoiding packaged food are some of the best ways to stay clear of added sugar.  Things like condiments and “Health Bars” are culprits to hidden sugars.  I am a huge advocate for packing and cooking your own food for consumption.  It puts you in the drivers seat to optimal health. 

The Bad ….

White table sugar, High Fructose Syrup, and ALL artificial sweeteners including aspartame (Equal, NatraSweet), Saccharine (Sweet N Low), and Sucralose (Splenda).    These sugars should be avoided at all costs.  They cause system wide inflammation, spike and crash blood sugar levels, and mess with insulin.  Don’t be fooled by zero calorie sweeteners, they cause more harm on the body and eventually lead to increased fat storage. 

Brown Sugar:  This sugar is basically white sugar with molasses added back in at the final stages of processing.  Brown sugar is high in glucose and fructose and contains pesticides so its best to stay clear of this sugar as well. 

The Not So Great:

Agave:  This sweetener is still on the chopping block on weather it’s good or bad, but from what I have seen in research it’s not the best.  Although it has a low glycemic index (around 20-22), it has high fructose content, even higher than high fructose syrup.  Fructose is not as easily absorbed and is being linked to insulin sensitivity as well as gut and liver problems.  A little bit of agave can go a long way, so if you do use it, less is more! 

The Good:

The list below is comprised of the best sweeteners that have a lower glycemic index as well as provide other nutrient and health benefits.  When choosing a sugar or sweetener these are the ones to choose from. Although they are on the good list, over consumption can still stress the body.  Use mindfully and in moderation. 

 Raw Honey:  Not just any honey, but RAW honey.   Honey has a GI of 35- 50 and a ton of health benefits.  Honey contains antioxidants, minerals and vitamins, has antimicrobial properties, and aids in digestion.  There are so many uses for honey between skin care, burn care, and with food.  I usually use honey on hot cereals and with smoothies. 

Pure Maple Syrup: Pure Grade A Maple Syrup is another sweetener that contains antioxidants and small amounts of minerals.  Maple Syrup has a GI of 50-55, with a low fructose percentage of 35 percent.  When buying maple syrup checking the label and making sure that it is one single ingredient.  I use Maple Syrup for everything including granola, baked goods, and dressings. 

Coconut Palm Sugar:  When coconut palm sugar came to my local market I was very excited.  Coconut sugar can be replaced 1:1 for regular sugar.  The taste is perfect and I use it with all of my baking when white or brown sugar is called for.  Coconut palm sugar has a GI of 35 and a low fructose percentage compared to regular sugar.  Coconut palm sugar is made from the sap of the coconut palm. 

 Stevia: This plant sweetener is derived from the South American stevia plant.  This sweetener has no calories and affects blood glucose very minimally with a GI of 0. When buying stevia make sure its pure organic stevia with no additives.  A little bit goes a LONG way with this sweetener. 

Black Strap Molasses: This sugar extract is a thick tar like texture that has a GI of 55 and is great to use with healthy baking.  Black strap molasses contains a bunch of vitamins and minerals including iron, calcium, magnesium, and potassium.  It’s also known for some health benefits including dermatitis, joint pain, constipation, regulating menstrual flow and more. 

Ditch the stuff on the bad list, and make room for the ones on the good side.  Always use in moderation, as well as use what’s best for your body.  Introducing these sugars one at a time into your diet to see how your body reacts is a great way to find what sugar is the best for you.   

Hope this helped.  Leave comments below if you have any questions. 

Four Reasons Why Every New Mom Needs Physical Therapy

Great Article from YogaUOnline by Dr. Garner, take a read ! 

By: Dr Ginger Garner

 https://www.yogauonline.com/yogau-wellness-blog/four-reasons-why-every-new-mom-needs-physical-therapy

New Moms Need Physical Therapy

Pregnancy and childbirth exact an enormous toll on a woman’s body. It is transforming and beautiful, but when a mother does not get the physical and emotional support she needs, the effects can be devastating.

I am a new mother, three times over. After each birth, I benefited enormously from physical therapy.  I could not stand strong, fit, and wholly healed without it.

I am also a physical therapist, myself, and feel that every woman should know her rights to receive physical therapy as a new mother. One of the many fields of specialization in physical therapy is women’s health. I bet you didn’t know that. That’s okay. Most doctors don’t either.

A physical therapist (PT) in women’s health is dedicated to helping women get their bodies back after birth. They can treat a myriad of issues, including pelvic and back pain, incontinence, and other ailments. The American Physical Therapy Association’s 2010-11 report titled Today’s Physical Therapist: A Comprehensive Review of a 21st-Century Health Care Profession, states “physical therapists are committed to facilitating each individual’s achievement of goals for function, health, and wellness.” The core values of a physical therapist are “altruism, accountability, integrity, clinical excellence, social responsibility, and compassion.” The sad fact, though, is that most new mothers will never get the therapy they desperately need after giving birth.

But I am passionate about turning the tide. All too often, women in general, not just new mothers, do not receive the health care they need. Read my article which reviews the shocking statistics about the crisis in women’s health care today in the US.

A Prime Example of Falling Through the (Medical) Cracks

I have had patients and friends who have suffered from pelvic pain, sexual dysfunction, painful scarring, chronic incontinence, and lower back pain for so long that it has severely altered their quality and enjoyment of life.

A friend recently came to me asking for advice for another girlfriend. Let’s say her name is Teresa. Teresa had just undergone major abdominal surgery (think C-section) and was having awful abdominal pains and even headaches.

Knowing that the two are related, based on her surgery type and plan of care, I immediately asked if the surgeon had referred her to physical therapy. Of course the answer was no. Her plan of care did not include any post-operative physical therapy. In fact, when I asked Teresa directly, she said her doctor (a woman, mind you) had never even mentioned needing physical therapy.

I was upset by what I felt was an oversight by the physician to refer Teresa to therapy, but mostly I felt a surge of urgency to help her. This woman needed therapy immediately, yesterday, even. She was floundering, depressed, in pain, and alone at home six weeks after major surgery on her reproductive organs due to a cancer scare. She had no idea how to get better (she had been a marathoner) now that she had this huge scar (larger than that of a C-section) across her abdomen. Even coughing caused pain, and the related headaches and back pain were terrifying.

But, it was not the doctor’s fault. Not really.

Doctors are educated very little, if at all, about PT services in medical school. A good friend with an MD sister said this when asked if she had learned about PT in medical school: “sure, we had education about what PT’s do in medical school. It was a single lecture, on one day, it was optional, and it covered all allied health care services.”

Physical therapists spend a similar amount of time in earning their degree in physical therapy (7-8 years) as doctors do in medical training. There really is no way a single optional lecture in medical school can prepare physicians to know what PT’s do and how to refer for physical therapy.

Brain Health →

When trying to be healthy we sometimes focus on parts that we can see in the mirror and often forget about what’s on the inside like our gut and our brain.  This article from Mind Body Green by Dr. David Perlmutter outlines some great research on brain health and its links to Alzheimer’s.  This disease affects more than 5.4 million Americans with no cure in sight.  Dr. David Perlmutter has done some great research on brain degeneration and lifestyle changes to prevent or slow down the degeneration process, which includes lowering your blood sugar and upping Omega 3 Fatty acids into the diet.  Take a read and see what you think.