Sugars:

For most of us, sugar symbolizes love and nurturance because as infants, our first food is our mother's milk, which contains lactose or milk sugar. Overconsumption and daily use of sugar is the first compulsive habit for most of us leading to addictions later in life. Simple sugar, or glucose, is what our body, cells, and brain use as energy fuel. Yet, most of us use it too much, and the problem is more with refined sugars and the more recent high-fructose corn syrup, which I believe is the greatest factor in the obesity epidemic. The body does not use it as readily and turns more of it into fat.

 

Sugar and sweeteners have so pervaded our food manufacturing and restaurant industries that it is almost impossible to find unsweetened prepackaged products. Consequently, the only way to avoid sweeteners is to avoid packaged products whenever possible. Fruits contain natural fructose, in balance with other nutrients; honey and maple syrup are more highly concentrated natural sugars and are appropriate for most of us in moderation.

 

Sugar and Health:

Many nutritional authorities feel that the high use of sugar in our diet is a significant underlying cause of disease. Too much sweetener in any form can hurt our health; this includes not only refined sugar, but also corn syrup, honey, fruit juices, and treats such as sodas, cakes, and candies. Because sugary foods satisfy our hunger, they often replace more nutritious foods and weaken our tissues, health, and disease resistance.

 

A quick look at the early statistics gives the impression that we are eating fewer sweets because our sugar consumption has dropped from about 100 pounds per person to 64. Sounds good. However, our yearly intake of corn sweeteners has gone from about 20 pounds per person to more than 80. Our total intake of sweeteners is now about 150 pounds a year per person- almost 0.5 pounds of sweets per day.

 

Reducing sweeteners in our diet is a very real positive step each of us can take. It requires an effort, but reducing our dietary load of sugar and sweeteners is of key importance for our health and our children's health.

 

And the main artificial sweetener, aspartame is not a worthy replacement. This substance can be a neurological irritant and can affect the user’s mood and energy. I have seen many people who do not tolerate this sweetener, much like the common reaction to MSG (monosodium glutamate, the flavor enhancer used commonly in Chinese cooking).

 

Sorbitol may be better tolerated and safer. However, alcohol sweeteners such as sorbitol and mannitol are not well absorbed by the intestines so they may cause gas and loose stools. Stevia is a natural alternative sweetener that is now widely available. At present it remains an unapproved food additive according to the FDA and is therefore found only in pure form as a powder or liquid extract and is identified as a dietary supplement. However, it is an herb that most diabetics can use without the risk of raising blood sugar levels. There is continuing debate over the health safety of stevia, but the research so far is much less alarming than the research on other currently legal food additives, like saccharin.

 

Sugar Detox:

Although sugar addiction is common, sugar withdrawal is usually physically mild, with periodic strong cravings. The most difficult part for many is deciding to stop sugar use, and this is because of the emotional attachments to sugar. For those who are sensitive to refined sugar or sweeteners, or who consume it in large amounts, genuine symptoms of abuse and withdrawal may also occur. Some of these symptoms include fatigue, anxiety and irritability, depression and detachment, rapid heart rate and palpitations, and poor sleep. Most symptoms, if they do occur, last only a few days.

 

We can decide to cut down on or eliminate sugar quite easily by simply avoiding many of the sweet foods. There are plenty of nutritious nibbles to replace sugary snacks or treats- review the chart below for suggestions. We should clear our cupboards of unhealthy sweetened foods. Once sugar has been removed from the diet, it is still possible to use it once in a while as it is not as re-addicting as many stronger drugs. Most people who have kicked the sugar habit find that they no longer tolerate sugar very well.

 

A diet that is rich in whole grains and other complex carbohydrates, vegetables, and protein foods can also help stabilize blood sugar and minimize the desire for sugar. Many people who are protein deficient seem to crave sugars and carbohydrate foods. Conversely, eating a diet that focuses on protein and vegetables is a good way to minimize sugar cravings. If you don't tolerate sugars and sweet foods well, fruits should also be minimized and fruit juices should be avoided.

 

Many nutrients can help reduce sugar cravings and the symptoms of sugar withdrawal. These include the B vitamins, vitamin C, zinc, the trace mineral chromium, and the amino acid L-glutamine. Chromium is the central molecule of the glucose tolerance factor, which helps insulin work more efficiently in removing sugar from the blood and nourishing the cells. L-glutamine, which can be used directly by the brain, is also helpful in reducing sugar (and alcohol) cravings. 

 

Children can also benefit from a nutritional supplement program that includes some of the nutrients mentioned, of course in lower dosages than for adults. Use of a good quality children's multi-vitamin/ mineral, additional B vitamins to support the nervous system and general development, vitamin C at about 250 mg twice daily, and extra chromium (50-100 mcg 1-2 times daily) all help to minimize sugar cravings and to transition from sugar and sweetened foods. The supplement plan for children applies to ages 6 to 11; amounts may vary from less to more depending on the age and size of the child. These vitamins are water-soluble and non-toxic. However, if your child has a special problem or is below the age of 6, you should check with your pediatrician or health-care provider for specific recommendations.

 

The use of sugar in our culture sometimes resembles the use of a drug and can be treated as such. Make a clear plan for withdrawal while working emotionally to eliminate the habit. Responses to flavors, certain food compulsions, and the feelings we get from them are usually conditioned. Self-reflection can be valuable. To change our habits, to stop and see things clearly, or to talk them through helps us transition from compulsion to the safe and balanced use of foods, sugar and sweetened foods, as well as other substances we may use in our lives.