We have all been at a point in our lives where we just decide to give up sugar one day— and sweeteners in general — but it never really seems to work. So why is sugar bad for us?
Sugar and sweeteners alike contain a whole bunch of calories, cause blood sugar spikes and rob the body of existing nutrients while providing ZERO added nutrition. Sugar is also known to easily digest the bad bacteria found in our mouths, which is the reason for really bad breath (yikes!). Moreover, sugar has fat-promoting effects and is highly addictive.
Living a life of zero-added sweetness can prove to be daunting, but what if we told you there is a way to still enjoy your sweet tooth without all the harmful effects and extra calories? This brings us to the second superfood in our series: Lucuma!
Not only is this superfood a great substitute to all other sweeteners, but it’s also actually good for you!
Lucuma is a fruit discovered in Peru — as most other superfoods have — and has been cultivated since 200 AD. It’s considered to be a very precious fruit in South America as Peruvian tribes are known to value it as a symbol of fertility, and because when other crops don't survive, Lucuma is the sole food standing for certain periods of time.
Lucuma, or the Gold of the Incas is said to possess a sweet taste that is a cross between maple and caramel. Others compare its taste to a sweet tropical mango crossed with an apricot. Lucuma contains an insane amount of nutrition for a sweetener; such as, high doses of carbohydrates, iron, carotene and fiber and many, many others!
Why do we love Lucuma?
- It’s sweetness: Lucuma helps cure your sweet cravings without causing blood sugar spikes.
- High carbohydrate content: whole food carbs and healthy fats, which are a great source of fuel for the body and especially the brain.
- High in carotene: Carotene is an antioxidant that helps in rejuvenating the skin, reducing signs of aging and fighting off cancer. It also known to be great for our eyesight!
- It’s high iron content: iron is great for treating anemia and gives the body an increase in energy.
- Contains vitamin B3: found usually in meat, so it’s a great source of niacin for those who follow a plant-based diet and those who do not. Higher amounts of Niacin (or vitamin B3) in the body can improve cholesterol levels and lower cardiovascular risks.
- High fiber content: assists the digestive process.
- Possesses anti-inflammatory properties: using Lucuma in place of sugar means you reduce your chance of suffering from sugar-related problems.
- Great source of vitamin C: it’s necessary for the growth, development and repair of all body tissues, and it helps maintain a properly functioning immune system.
- Great source of minerals: (calcium— it has the same amount of calcium as a glass of cow’s milk!, phosphorus and iron).
- Low glycemic index (which means it’s a healthy sugar (and yes, we realize this is an oxymoron) The glycemic index measures how fast and how much a food raises blood glucose levels).
- It has natural antibiotic and antimicrobial properties: Lucuma is still used as a natural healing medicine in today’s world.
- It helps curb cravings and appetite: making it ideal if you are looking to shed off a few pounds.
- Few grams of protein: Ever thought you’d hear of a sweetener containing protein? We didn’t! Protein is the most important food for weight loss. - Finally, Lucuma is gluten-free!
Since Lucuma is considered very valuable in Peru, it isn’t exported in its fruit from, but rather in its powder form (which gives it a longer shelf-life).
How can we use Lucuma?
(1) Add it to your smoothies.
(2) Use it as a sugar substitute when baking.
(3) Sprinkle onto your cereal or granola.
(4) Add it to your desserts.
(5) Add it to raw chocolate.
** Lucuma can be substituted for sugar at a 2:1 ratio, meaning for every 1 tbsp of sugar, add in 2 tbsp of Lucuma powder.
Tres leches smoothie ingredients:
* 2 pears- chopped.
* 1 tbsp chia or flaxseeds.
* 1/2 tsp cinnamon.
* 1/4 cup raw cashews.
* 1 tsp Lucuma powder (Found at Danube markets).
* 1 cup vanilla almond milk or plain almond milk.
* 1 cup ice.
Mix all ingredients in a blender and enjoy!