AYURVEDA SUGAR ALTERNATIVES AND THEIR DOSHIC EFFECTS

 
 

The sweet taste in Ayurveda can be considered one of the most important of all the six tastes since it is the most sattvic, meaning harmonious and satisfying, and is building in nature, nourishing all 7 dhatus - or tissues of the body, our existence is dependent on it. Our first taste as a baby is milk - and very sweet milk at that! The sweet taste is said to relieve hunger and thirst, keep us grounded (wonderful for Vata aggravation), soothe us (wonderful for Pitta aggravation) and is commonly associated with emotions of happiness and contentment. Win win! BUT, too much of this sweet taste can aggravate the Kapha in everyone with heavy, cold, oily and soft qualities which can manifest towards feeling sluggish and lethargic, weight gain , and depression. The sweet taste can also be relatively difficult to digest and often make us hungrier for more … of everything!

Many foods have the sweet taste (as well as other tastes) - and some are so subtle they might surprise you! For example, melon, olives, rice, milk, mung beans, sweet potatoes, salmon, beef, eggs, basil and cardamom are all considered to have the sweet taste. And when it comes to sweeteners, Ayurveda prefers natural of course. Those obtained from natural sources such as jaggery (from date palm or sugarcane) and maple syrup (the sap from maple trees).  

Each natural sweetener can be used for different purposes and will affect each dosha slightly differently. Since the sweet taste has similar qualities to Kapha constitution (sharing the elements of Earth and Water) you will notice that most sweeteners are not suitable for regular use or in abundance for those with a Kapha imbalance or constitution. Don’t worry though if this is you - read through to the end!

SHARKARA (ROCK SUGAR) 

Sharkara (available here and here), aka Mishri or Rock Sugar, produced in India, is the most highly regarded of the natural sweeteners in Ayurveda. Originating from cane sugar, it is created by separating out the sugar through a slow process of recrystallisation. The crystals are sold as large crystal formations, smaller crystal pieces or ground down into a very fine form (looking very similar to icing sugar). Unlike the refined white sugar that is commonly used in the modern world, Sharkara is not bleached with sulphuric acid in order to keep its therapeutic qualities. The best way to identify true Sharkara is to check if it is a (very) light grey colour. If it's not, it is unlikely to be the Ayurvedic product that we’re looking for (as Sharkara is rarely made through traditional methods anymore) making this a specialist product.

According to Ayurveda, Sharkara has a balancing effect and is known to be particularly harmonising for Vata and Pitta doshas. Check out this recipe for a Sweet Coriander Cooler using Sharkara.

JAGGERY 

Jaggery is a type of unrefined sugar which is made from freshly pressed sugar cane juice (and, in some regions, the sap from the tree of coconut-palm or date-palm extracted via tapping techniques as with maple syrup sap) originating from Africa and South East Asia. Unlike some refined sugars it contains a range of vitamins and minerals such as protein, Vitamin B12, B6, folate, calcium and iron to name a few. Molasses is the by-product of this sweetener - see below.

Its characteristics are sweet, cooling and heavy. It strengthens and pacifies Vata while increasing Pitta and Kapha.

MAPLE SYRUP

Maple syrup is the syrup made from the sap of maple trees. After the sap is harvested, it is taken to a sugar house where it is boiled down to become the maple syrup we all know and love. During this cooking process, the sap is fed along a long and narrow pan called an evaporator. As it heats the water evaporates and the syrup becomes denser and sweeter. Maple syrup is rich in a variety of minerals, including iron, calcium, potassium and antioxidants.

It is known to pacify the Vata and Pitta doshas but aggravate the Kapha dosha.

COCONUT SUGAR

Coconut sugar is a naturally occurring sugar which comes from the nectar of the coconut palm. The harvesters take this nectar by cutting into the tree's flower bud and mixing the sap with water, before boiling into a syrup. The syrup is then dried and crystallised to form coconut sugar.

It is better suited to Vata and Pitta, with Kapha dosha advised not to consume it in excess.

DATES

Dates are often considered a superfood of the natural sweeteners. Dates are the fruit of the date palm tree and were traditionally used as a way to revitalise after the long winter season. They are believed to have originated from the Middle East but are now farmed in different warm climates across the world. 

Dates are cherished in Ayurveda because they are both Sattvic (promote a calm/peace in the mind) and help to nourish our Ojas (the essence of our immune system), whilst also being full of many vitamins including vitamin A, B and folate.

According to Ayurveda, dates have some Kapha and Vata balancing properties but it is not advised in excess for Kapha.

MOLASSES

Molasses is the sweet, thick and syrupy byproduct when sugars are extracted from sugarcane and sugar beets. The production of molasses has been found to date back as far as 500 BC in India, with larger production starting to take place in the Caribbean in 1646.

To make molasses, sugar cane or sugar beets are broken down to extract the juice. The juice is then taken aside and boiled down to form small sugar crystals (jaggery). Once the crystals are removed from the juice, you are left with the thick, brown syrup which is the molasses. 

In Ayurveda, it is best suited to the Vata dosha and when consumed in excess can aggravate Pitta and Kapha doshas.

HONEY

Honey is the golden liquid made by bees using nectar taken from flowering plants which they then regurgitate. The honey is stored inside the beehive in wax structures called honeycombs. The constant fanning of the bees wings inside the beehive helps to encourage evaporation which is the driving force behind the creation of liquid honey. The colour of the honey is dependent on the pollen collected by the bees.

In Ayurveda honey, thanks to its astringent taste and heating qualities, is great to balance Kapha dosha (yay!). The sweetness helps to pacify both Pitta and Vata doshas.

Remember that it is not advisable in Ayurveda to eat honey that has been cooked/heated above 42 Fahrenheit. Local and raw is best - for more info read here.

 RECIPES FEATURING THESE NATURALLY-OCCURRING SWEETENERS:

Jasmine Hemsley