Are you addicted to sugar? If you don’t think so just try going a couple of weeks without it. More than likely you will experience a mild case of withdrawal. The average person consumes a disturbing 150 pounds of sugar each year. Its numerous effects on our bodies and minds seem to have many people looking for an alternative to satisfy their sweet tooth.

The case against sugar
White, refined sugar is an extremely destructive substance. The excessive use of sugar can deplete certain vitamins and minerals such as chromium, calcium, vitamin C, potassium and thiamin.
These depleted nutrients are also needed to metabolize the sugar. Thus these effects are doubled because it also uses these nutrients to support the metabolic effects that sugar causes. Sugar is empty calories, meaning it provides energy without any nourishment.
“When one eats sugar he has incurred a ‘debt.’ Though he has met the need for carbohydrate, he owes himself a corresponding quantity of vitamins, minerals, protein, fat and fiber” says Rodolph Ballentine, M.D., author of “Diet & Nutrition, A Holistic Approach.” Sugar’s use is associated with many detrimental illnesses that are all too common in our society today such as dental carries, diabetes, hypoglycemia, hyperactivity, lowered immunity, obsessive compulsive disorder, obesity and nervous system disorders.

Not-so-safe artificial substitutes
Aspartame, saccharin and sucralose have all become popular sugar alternatives, but unfortunately these are not safe. Many of these artificial sweeteners have been linked to a long list of serious health issues like decreased vision, headaches, dizziness, depression, heart palpitations, ... the list goes on. The Food and Drug Association (F.D.A.) has received more health complaints about artificial sweeteners than any other product on the market.

Some better options
Below are a few options that are helpful to decrease the amount of sugar you consume. The sweeteners listed can be used in beverages, cereals, baked goods and just about anything else. Be creative! If you don’t like the way one sweetener tastes in one food, don’t give up on it as it may be great in another food.
Luo Han Guo fruit extract contains noncaloric sweet compounds called glycosides that are 250 to 300 times sweeter than sugar. The body does not break down these glycosides like it breaks down other simple sugars and carbohydrates. Thus, glycosides do not elevate blood glucose or insulin levels like other sugars do. This sweetener is also thermogenic and helps the body burn fat. There are many brands available — Sweet & Slender is available at Whole Foods Market and Slimsweet is available online at www.iherb.com/slimsweet2.html. Use one tablespoon for every 1/2 cup of sugar the recipe calls for.
Stevia is a noncaloric South American herb that also contains glycosides. This sweetener increases glucose tolerance, inhibits glucose absorption, and decreases sugar cravings. Only a small quantity is necessary. It’s available in a powder or liquid extract. “Stevia: Naturally Sweet Recipes for Desserts, Drinks and More” by Rita Depuydt and James A. Mays provides some great ways to incorporate this sugar substitute into your diet. One teaspoon of Stevia should be substituted for every one cup of sugar in any recipe. Increase any liquids in the recipe by one eighth.
Brown Rice syrup is usually made from cooked rice and sprouted barley. It’s high in protein and contains some B vitamins and potassium. This substitute also contains maltose, glucose and complex carbohydrates, which allow it to be absorbed more slowly by the body, decreasing its effects on blood sugar. For cooking, 1 1/3 cup should be substituted for every one cup of sugar in the recipe. All liquid in the recipe should also be reduced by 1/4. For baking, add 1/4 teaspoon of baking soda for every cup of rice syrup used.
Kara Kroeger, owner of Austin’s Body Ritual Herbs, is a certified herbalist and nutritionist. She is a graduate of the Rocky Mountain Center of Botanical Studies, and the National Institute of Nutritional Education, both located in Colorado. For six years she has focused on improving the health of her clients through classes and consultations in natural medicine and nutrition. She is also a nutritionist at Austin’s Powerhouse gym. For more information, visit www.bodyritualherbs.com.