People are growing steadily more wary of artificial sweeteners. There is good reason to worry. Research keeps finding new reasons to question their safety. However, if you have blood sugar concerns, natural sweeteners often get praised as being healthier than white sugar. But, the very trendy agave nectar has more fructose than high fructose corn syrup. Honey is healthier than sugar but is still 80 percent sugar.
When seeking something sweet, it’s hard to pick your healthiest choice. We always preach moderation, balance and common sense. And we think it’s essential to remind ourselves that we are only human and can only do our best with the information available to us.
However, there is a little-known fruit that might change the game. Lucuma is grown in South America and sold in a powder form in health food stores and online in the U.S. It could soon blow up like stevia once did.
California-based Navitas Naturals has sold lucuma powder for over a decade. Founder and CEO Zach Adelman said, “I am not sure lucuma will ever become a top-selling superfood since it does not pack a ton of nutrition, but is a really nice ingredient for flavor and sweetening.”
While it’s not a superfood, it is interesting as a sweetener. Unlike most alternatives to white sugar, it has nutritional benefits. A tablespoon of lucuma powder has 30 calories, six grams of carbs and two grams of fiber. It is rich in polyphenols, carotenoids and other antioxidants that fight inflammation, lower cancer risks and aid heart health. It’s a good source of vitamin C. It also contains iron, zinc, calcium and potassium.
While we often think processed foods are less healthy, almost all lucuma is consumed as a powder. When the fruit is fresh, it is mealy and unpleasant. Instead, it is dried and ground. But it retains its antioxidants, vitamins and minerals.
“Unlike refined sugar, lucuma retains fiber, vitamins and minerals, offering more than just empty calories,” registered dietician Scott Keatley said.
Unlike some sweeteners, it doesn’t break down with temperature changes, making it perfect for baking, coffee or making ice cream. It has a texture like granulated sugar but a flavor similar to brown sugar.
According to the Mayo Clinic, lucuma may act as an ACE inhibitor and aid blood pressure. However, research is needed to confirm that in humans.
While it is healthier than sugar, it is not noncaloric. “Remember that it still contains calories and carbohydrates, which is especially important to consider if you’re watching your carb count, say, if you have [blood sugar concerns],” said registered dietician Samantha Cassetty.
