How many times when reaching for those "sweet treats" have you paused to consider what
effect you really want? Your choice of sugar may be repressing your true desire for happiness or joy,
your innate "sweetness". Some people use eating as a "drug" to deal with the lack of sweetness in
life. Sugars contribute to this effect by causing low serotonin levels in the brain which in turn leads to
cravings for sweets and carbohydrates.

The average American consumes his weight in sugar every year (152 lbs). Sugar consumption
has been linked directly to obesity, the most urgent health challenge to nutritional health during the
21st century. Research has also linked sugar intake to higher risks for diabetes, tooth decay, mood
swings, lowered immunity and the loss of vital minerals from the body.

The form of sugar you choose can have a direct effect on your brain chemistry and blood
sugar. Simple sugars (i.e. candy, corn syrup, refined flours, and starches) are highly glycemic,
meaning they break down and enter the bloodstream immediately and cause blood sugar to ebb and
flow more violently. These types of sugars often leave the blood sugar lower than it was before you
ate. As a result, your body falsely thinks it is out of fuel. The result is hunger and a craving for more
carbohydrates.

Sugar and corn syrup found in soft drinks, fruit drinks and sports drinks now supply more than 10
percent of our total calories. Overloading on highly sweetened foods such sports bars, candy and
cookies also contribute to this cycle. They offer empty calories (i.e., no nutritional value), unhealthy
fillers, chemicals, sugar and/or artificial sweeteners and set us up for the next craving.

Artificial sweeteners that are derived from chemicals-- such as aspartame (Nutrasweet or
Equal), sucralose (Splenda), and saccharin-- remain controversial as to the benefits that they provide
given possible long-term health consequences. While many people consume artificial sweeteners to
cut down on the calories from sugar, they may actually cause an increase in the consumption of
sweets.

A study cited in the International Journal of Obesity revealed that eating artificially sweetened
foods and drinking sweetened beverages might hinder the body's ability to estimate calorie intake,
thus boosting the inclination to overindulge on both artificially sweetened foods and products
sweetened with sugar. Eating large amounts of both sugar and artificial sweeteners suppresses the
appetite for nourishing foods. This too can lead not only to weight gain and obesity but also can cause
nutritional deficiencies.

The human body is meant to have more complex carbohydrates found in whole fruit, green
vegetables, whole grains, and beans. These foods take time within the body to breakdown into simple
sugars due to their fiber content, vitamins and minerals.

There are alternative forms of sweeteners that interact with our bodies as complex
carbohydrates and are healthier for you and your family. As with all sweeteners, these alternate forms
are best eaten in moderation. They include agave, barley malt, brown rice syrup, date sugar, 100%
fruit concentrate, dried cane juice/Sucanat and stevia. Other sweeteners, like honey and maple syrup,
act more as simple sugars in our body but are derived directly from a natural source. They are solid
alternatives to refined sugar and processed sweeteners.

You can find alternative sweeteners in the baking or health food section of many local grocery
stores or in our local health food stores. Substitute them for sugar, cup for cup. For stevia, one
teaspoon is the equivalent of one cup of sugar.

When cooking with a liquid sweetener, reduce liquid content in recipe by ¼ cup. If no liquid is
called for in recipe, add three to five tablespoons of flour for each 3/4 cup liquid sweetener. If your
dough or batter seems dry, add an extra tablespoon of water or oil, as some natural sweeteners
absorb liquid.

Another way to reduce the level of unwanted sweeteners in your diet is by reading food labels.
If sugar or another sweetener, such as one of the following – corn syrup, sucrose, dextrose, high
fructose corn syrup, fructose (levulose) – is among the first few ingredients listed, look for another
product that is not as sweet.

Reaching for sugar may hinder your ability to take responsibility for what you want in life. The
reasons behind the reach are as important (if not more) than the reach for sugar itself. Acknowledging
the truth about your cravings can do wonders for any waistline. Living our lives as kind,
compassionate beings whose blood surges with our innate "sweetness" is quite a gift to any palette--
your own, your loved ones and the community.

Wendy Vigdor-Hess, is a Registered Dietitian and Integrative Nutritional Counselor in private
practice in Charlottesville working with individuals and families. She offers phone sessions
and classes throughout the United States. Join her for her interactive classes on “Sweetness
Without Sugar”. To learn more, please click here, to register, please click here. To return to
Wendy's website, please click here. Contact Wendy with other questions, via phone at
434.996.6768 or via email at wendy@vigdorhess.com.

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