Doughnuts, sweet rolls, sweet tea, colas, ice cream...  The list of sweets that we love goes on and on, and it is literally killing us.  Death by spoon, sweet suicide, and sweet poison are a few of the terms that I have encountered recently.
      Lest you think that I am a “no sugar” health nut, know that I owned and operated a pastry shop for several years and am usually the designated dessert person at food events.  I am well acquainted with the little sugar devil that urges you to have one more bite! Chocolate is my personal favorite, and at least I do prefer the low in sugar, dark, bitter version.  (It really does have many redeeming nutrients in it, and cocoa butter is a good fat.)
      We are programmed from birth to prefer sweets, possibly because in survival evolution bitter foods were often poisonous. Today, we are getting way too much of a good thing!
      The average American consumed between 5 and 12 pounds of sugar in 1908.  One hundred years later, the estimates are 130-155 pounds per person per year.  Some of us are eating our weight in sugar every year!

      If it was just a matter of calories, we might manage some of this extreme consumption.  The truth is that thousands of us will pay dearly for our sugar habit with our lives or permanent disabilities.
      Just look at a few of the estimated 200 health problems linked to our present levels of sugar consumption:
Increased risk of Alzheimer’s, Parkinson’s, Multiple Sclerosis, ulcerative colitis & Crohn’s.   Liver, kidney, and pancreatic damage, migraine, gout, obesity, cardiovascular disease, high blood pressure, poor cholesterol profiles, inflammatory diseases, cataracts, kidney stones, diabetes, tooth & gum disease, asthma, osteoporosis, depression, and yeast infections.
      If those didn’t get your attention, how about these: sugar dramatically speeds up the aging process, suppresses the immune system, can alter DNA structure, reduces the ability to think clearly, and may permanently impact early childhood brain development.
      These are not health problems to be taken lightly! When you are blind or crippled, will you really say, “but it was worth all those doughnuts!”

      Another problem is that sweets often take the place of healthy foods.  It creates a triple whammy for the body.  Sugar accelerates oxidation in the body.  Advanced Glycosolation End (AGE) products interfere with the structural composition of collagen and elastin, which are vital building blocks of all tissues and skin.  Metabolizing sugar requires many vitamins and minerals, yet fewer vitamins and minerals are taken in.  Deficiency issues worsen the situation, and your brain never gets the message that sugar is the problem!
      Native and primitive cultures that kept to their traditional eating habits long enough to be studied were often found to have excellent health; no tooth decay, no arthritis, and no acne until refined sugar was introduced to them. The Innuit people of the north (Eskimo), for example, were famous for their good health despite extremely high fat intakes.  But now that they have added previously unknown sugar to their diets, and replaced their faw fat diet with processed food, they are succumbing to these “civilized” ailments at alarming rates.
      Certainly all processed foods impact these societies, but the clear winner in health deterioration has been proven to be sugar.

      Before the 1980’s, most of the sugar we took in came from sugar cane, sugar beets, maple syrup, honey, and fruits-- foods with varying amounts of additional nutrients, including those required for healthy sugar metabolism. We treated sweets as treats and we were smart enough to eat them in moderation (except at Halloween!).  We snacked on fruits, and if we were thirsty, we drank water. It was the rare household that had a  supply of junky snacks available on a regular basis.  It wasn’t convenient or acceptable to graze on soft drinks and snacks all day. Our cars didn’t even have cup holders!  We had more energy and, in truth, we were healthier.  I knew no one with diabetes, arthritis was a disease of the elderly, and only a handful of us were even slightly overweight.
      All of this changed when the production of High Fructose Corn Syrup (HFCS) was perfected by the Japanese in the 1970’s. Economical to make and cheaper than sugar to use, it helps baked goods brown, and retains moisture while retarding spoilage.  It is a food manufacture’s dream product!  It is now common in thousands of sweet and salty foods including ketchup, drinks, and breads. 

      Unless you are eating mostly organic food, I suggest you check out the labels of some of the packaged food you have in your kitchen.  You may be shocked at how many products it is found in.
      HFCS begins with corn (a top food allergen for many people), but trust me, it isn’t natural by the time the processing is complete. It becomes a syrup primarily made up of a sugar called fructose.  Fructose is unique in that it is metabolized by the liver.  It is converted into fat more easily and more quickly than any other sugar.  Most importantly, it apparently fails to trigger the natural appetite suppressants that our bodies recognize and obey.
      Whole fruit is approximately 50% fructose and 50% glucose, plus plenty of the important nutrients mentioned earlier.  HFC syrups are purely concentrated 20-45% glucose and 55-80% fructose. At these levels in lab research, male rats fail to develop normal testicles, and female rats experience enlarged hearts and re-absorb any young they are carrying.  In addition, they often become obese and develop cancer and inflammatory diseases like arthritis and heart disease, and die young.  We may not be rats, but the resulting diseases sure sound familiar to me.

      Be aware that many studies funded by the HFCS manufacturers will dispute these claims, and will fail to find significant differences in their product and other sugars. Present regulations do not require them to disclose all of their study results, so, as with any other product or drug, we never get the whole story.  I believe that our obviously deteriorating state of health is convincing evidence of the harm being caused by HFCS and other chemically altered food products.
      HFCS is the sweetener of choice in soft drinks, and as a nation we consume over 17 billion gallons of sodas each year.  Throw in the caffeine, colorants, and other additives and soft drinks alone may be responsible for more health problems than any other “food” in existence today.  Soft drink consumption by children will doom them to serious health issues long before they reach middle age.
      In case you haven’t guessed, I feel very strongly about this!
Studies have confirmed that we do become physically and emotionally addicted to sweets.  The more we eat, the more we crave.  It is a harmful vicious cycle.

Breaking the Sugar Habit
      Please do not use artificial sweeteners as a way of using less sugar!  These “worse than sugar” alternatives are responsible for a whole different set of potential health problems. See the end of this article for more information on other sweeteners.
      The sugar addiction cycle can be broken.  It is possible to enjoy the sweets you love in moderation and in healthy ways. You can retrain your sweet tooth. This one change will make a tremendous difference in how you look and feel.
      Are you willing to spend two weeks weaning yourself off of sugar and improving your health?  That will be all it takes to feel a real difference.  Remember, you will be re-educating your taste buds and body.  It is simple, but it won’t be easy.  The first week will be the hardest, then it will get easier. I can promise you, though, that the results will be worth it.  Better weight management, clearer, less puffy skin, increased energy, better health and well being in general.

For best results, I strongly suggest first making an appointment with me or another holistic nutritionist for a full consultation that will allow a truly personalized plan. If you have specific health issues, please consult with the appropriate health care professional before following this sugar elimination diet.  Certain vitamin and mineral supplements can help you curb cravings while your body adjusts.  I can help you come up with acceptable menu plans and shopping lists, and I have many recipe ideas that can prevent you from feeling deprived. Just having some knowledgeable support is a great plus, as well.
The following is just a basic guide to get you started.  It is a type of de-tox, since you will be helping your body function without the use of sugar.  You may have real withdrawal symptoms. Consider keeping a diary during this time to keep track of your progress.  It will also help you be more successful.  If you give in to a craving, don’t give up!  Make a note of it and just move on.

          First:  Do not use artificial sweeteners in place of sugar!! These will not help your cause!     I do recommend the use of stevia, a plant based sweetener, and very small amounts of other natural sugars. For these two weeks, though, limit their use to a couple of times a day.
          Second: Drink water instead of soft drinks.  Always.  Aim for 6-8 glasses of water each day. Avoid fruit juices for these two weeks as well.  (Fruits are now bred to be un-naturally sweeter than ever before.) Some tea and coffee are OK, but limit sweeteners to moderate use of those I mention in the newsletter article.
          Third: Eliminate as much HFCS as possible.  It hides in everything, even in soups, breads, salad dressings, and other salty food products. Read labels, request (dare I say demand )information when you eat out.  Try to eat home prepared food for these two weeks. (This is best all the time anyway!) Consider trying organic frozen meals if you prefer, but watch the sodium content.
          Fourth: Rediscover fresh fruit for dessert and snacks.  Strawberries and unsweetened cream is a classic because it is delicious. Avoid bananas and pineapples, and dried fruits like raisins which tend to be high in sugar.

          Fifth: Avoid as many breads and other simple carbohydrates as you can for these two weeks.  Certainly don’t eat cookies or cakes, and beware of those popular energy bars and granola type bars.  They are often loaded in sugar and salt.  Look for unsweetened whole grain products.
Sixth: Avoid all types of sugar.  It is only for two weeks.  Then you can begin to see which ones you can’t live without, and learn how to enjoy them in moderation.
          Seventh:  Come up with non sweet ways of rewarding yourself at the end of the two weeks.
          At the end of two weeks, evaluate how you look and feel.  Have you lost weight?  Is your face less puffy, and is your skin clearer?  Have some of your aches and pains melted away?  Has your energy level improved? Are you sleeping sounder?  Has your mood rollercoaster disappeared?
          Do not go back to the way you ate before. The less sugar you eat, the more benefits you will enjoy for as long as you live. Consider adding only one sweet each day, and take time to really enjoy it.  Eat it one small bite at a time. Chew it slowly. How does it taste?  How do you feel after you eat it? Is your craving satisfied, or does it make you want more?  This may be a big warning flag!

      Most people find that they feel so much better when they avoid sugar, that it becomes easier to do so with each passing week.  They also find that many foods they previously enjoyed seem cloyingly sweet, and no longer as tempting. Honest!
      I tell myself that it may look delicious, but it won’t deliver the flavor that justifies the indulgence.
      I have found that smaller portions satisfy me now.  I no longer feel the need to eat every piece of chocolate cake I am offered.  I don’t expect to die tomorrow, so there will be other opportunities to eat chocolate cake, or whatever it is that tempts me.  Also, is the sweet worth eating?  Unless it is something I am really going to enjoy, I don’t eat it. I don’t need to sweeten my tea like I used to.  Too much sugar makes me feel sick to my stomach, and it simply isn’t worth it to me.  Yes, I do give in sometimes, and I almost always regret it! I often have a piece of chocolate after dinner, but one chocolate bar lasts me all week.  Again, choose what you truly love, and eliminate the rest.  Learn how to satisfy your sweet tooth in less harmful ways. I do enjoy my desserts, but I save them for special occasions, or try to make fruit based recipes.

General Tips

Drink plenty of pure water.

Cinnamon and vanilla can both make things taste “sweeter” without actually using sweeteners.

Avoid alcoholic beverages for these two weeks, as many are high in sugar.

Be prepared for intense cravings for the first three days.  Stay busy, and try not to dwell on what you cannot have. Think about how much better you are going to look and feel in a few days.

Buy organic apples so that you can eat peel and all when the craving strikes.  They are especially effective at curbing the sugar munchies, and are a good source of helpful fiber. Unsweetened applesauce with cinnamon is helpful, too.

Nuts and nut butters are satisfying snacks that can help regulate your blood sugar, and provide important nutrients you may be deficient in.

Lightly salted popcorn is OK, most crackers are not.

Try mixing fresh fruits with plain yogurt.

The more vegetables you eat, the better you will feel as well.

Organic foods do not contain HFCS, but still may be high in other sugars, or sodium. Read the labels!

     Aspartame, sold as Equal ® or NutraSweet ®  (blue packets) accounts for more complaints to the FDA than any  food product ever sold.  Made of phenylalanine, aspartic acid, and methanol, it also breaks down into formaldehyde and formic acid. Aspartame blocks the production of serotonin in the brain, so it is not surprising that so many complaints are neurological in origin.  Pilots avoid it because they are often unable to pass their EKG or vision preflight examinations if they use it. Many of the reported side effects are extremely serious, and some of them may become permanent.  A few of the problems linked to aspartame include:   Depression, sleep disorders, seizures, lupus, Parkinson’s, brain lesions, vision loss/damage, asthma, IBS, MS, blackouts, fibromyalgia, male infertility, severe mental confusion, muscle cramps, mood swings, and hyperactivity.
       Sucralose, sold as Splenda, (yellow packet) is marketed as “made from sugar”, but its ingredients include: acetone, ammonium chloride, chlorine, benzene, toluene, formaldehyde, and a dozen other chemicals.  Some are known carcinogens, while others are known to cause central nervous system (brain & spinal cord) and immune system disorders. It is now used in over 3,000 products. Virtually no testing was done for safety prior to its release, and its popularity has now surpassed that of aspartame. Recent studies have shown it to raise triglycerides, LDL cholesterol, and certain pre diabetes markers, while lowering good HDL and potassium. 
Scariest of all is that some food product manufacturers are now blending aspartame and sucralose, so that you may get the best possible mix of side effects!  I can’t help but wonder what will happen next.

Natural Sweeteners
There are many natural sweeteners.  Here is a basic glossary for your information.  All sugar cane sugars have about 15 calories/tsp and are basically sucrose.  Some of the other natural sweeteners have varying amounts of sucrose with some fructose (the sweetest), or glucose, which is the form that our bodies convert sugar into. You can see that these sweeteners are not very high in calories, so using synthetic sweeteners is not saving many.  Natural sweeteners have the advantage of triggering our body’s awareness of feeling full and when to stop eating.
White sugar is comes from sugar cane juice.  It is processed, refined, and chemically bleached. It is pure sucrose.
Organic raw sugar comes from sugar cane juice which has been processed, allowed to dry and crystallize. It has traces of minerals.
Brown Sugar is white sugar with some molasses added back in for color.
Demerara sugar is less refined sugar that still retains some natural minerals.
Turbinado sugar is even less refined than demerara.
Molasses is the syrup that results from the boiling down of sugar cane juice. It has some minerals, especially iron and calcium.  It has 16 calories/tsp.
Evaporated Cane Juice is simply coarse raw sugar that is less processed.
Sucanat, sometimes called rapadura, is unrefined evaporated cane juice.
Sorghum is a type of cane, and syrup and granulated sweeteners are made from it.
Honey is produced by bees using nectar from flowers. It is sweeter than sugar and contains some beneficial nutrients and substances. Please read the special May 2009 honey newsletter for extensive information about honey.  It has 20 calories/tsp.
Maple Syrup is produced from the boiling down of sap from sugar maple trees. Be aware that unless the label says pure maple syrup, it may be flavored sugar or high fructose corn syrup.  Maple syrup has some minerals and has17 calories/tsp.
Agave Nectar  is made by boiling the sap of the agave plant. 
I no longer consider agave nectar to be a natural or acceptable sweetener.  Recent research has found that agave syrup is processed in much the same way as high fructose corn syrup, and is, in fact, even higher in fructose than HFCS. It does not trigger normal response of insulin, but it does appear to cause significant weight gain and health problems for many people.  If you have become a big fan of this sweetener, please consider using honey instead. 
Barley Malt and Brown Rice syrups are made by fermenting sprouted grains, drying them, then cooking them with water down to a syrup.  They have some nutritional value and are less sweet than sugar.  They each have about 22 calories/tsp.

Sugar Alcohols
Sugar Alcohols are commonly used in many processed foods, candies, and chewing gums.  They are not well absorbed by the body, which is why they are low in calories.  This is also why they tend to cause bloating, gas, cramping, and diarrhea.  They can create serious problems for people with Crohn’s Disease or Ulcerative Colitis. Some of the advertised benefits are that they do not affect blood sugar/insulin levels, nor do they support the oral bacteria that cause cavities. While I believe they are safer than the synthetic sweeteners, I do avoid them when I can. They are called natural, but I question how far that term can be stretched sometimes.  Petroleum is natural, too, but I prefer not to eat it. There are many sugar alcohols, and all are quite similar, in that they are close to sugar in sweetness, with virtually no calorie content.
Erythritol is currently being marketed as Zerose ™.  It appears to cause the least intestinal distress of any of the sugar alcohols, and has 0 calories.
Xylitol  is traditionally made from the birch tree, but corn is the primary source in the US. It is the most popular of the sugar alcohols. It is an ingredient in some nasal rinses because of its ability to inhibit bacterial growth.  Be aware that xylitol may be toxic to dogs, and may be “hidden” in many products like toothpaste.
Sorbitol is often found in chewing gums and diabetic candies.  It is one of the worst offenders in so far as gastrointestinal problems.  Children who consume large amounts of sorbitol risk serious diarrhea and subsequent complications.  Some sensitive individuals may find they have severe reactions to sorbitol.

   One last comment about all sugars and sugar substitutes—Regardless of how healthy or safe a food product is, too much of a good thing is always possible.  Stevia, for example, has been found to be perfectly safe when consumed in small amounts, but no studies have been done to see what happens if you begin using pounds of it each month, by cooking with it or what have you.  Honey is a completely natural product, but it should never be given to infants under one year of age, because of some naturally occurring toxins that could be present.  Any natural sweetener by its very nature, may cause allergic reactions in sensitive individuals.  The newer sugar alcohols have not been on the US market long enough to know what, if any, negative effects they may have.  The modest use of these products in other countries, is often very different from the way they are used in dozens of processed foods in the US, so that safety issues may not be comparable. 

    The high consumption of sweeteners by children is particularly worrisome to me, and because they are found in so many products, you may not realize how much of them you are actually eating.
      In closing, I feel you should use natural sugars and syrups whenever possible, but consume them in sensible amounts.  Read labels carefully to avoid hidden sugars, and please eliminate as much High Fructose Corn Syrup as possible from your family’s diet.    Stevia, and raw honey are my top choices for alternative sweeteners.  I hope I have given you the information you need to choose your own.