SWEETENERS

We all need a little sweetness in our lives.

The best way to get your sweets is with fresh fruit. It's delicious, naturally low in calories, and high in vitamins, minerals & fiber. If you combine fruit with a little protein (yogurt, almonds, cottage cheese, light string cheese, etc.), then it will satisfy you, keep your blood sugar balanced, and sustain you until your next meal.

At times when fruit just won't do it for you, you may eat a little bit of sugar in moderation (no more than 100 calories/day for women and 150 calories/day for men). You can also try some natural sweeteners. Because they are lower on the glycemic index than refined sugar, they are slightly better for you when used in moderation. (Used in excess, they will cause the same problems as sugar.)

Natural sweeteners include: agave nectar, barley malt, coconut sugar, date sugar, fructose, honey, maltose, maple syrup, molasses, rice syrup, sorghum syrup, stevia, turbinado sugar, xylitol. For more details on all these sweeteners, click here.

In an effort to save calories, many people turn to artificial sweeteners, thinking this is a better choice. This is absolutely not the case! First of all, studies have shown that artificial sweeteners actually do NOT help you lose weight! They increase your appetite, stimulate your sweet tooth & lead to overindulging in other foods.

More importantly, they are not healthy substances to put in your body! Here's a brief description of the most popular artificial sweeteners:

ASPARTAME (NutraSweet & Equal): contains methyl alcohol, which turns into formaldehyde (a deadly neurotoxin) when it enters your body. It also causes a decrease in seratonin, which can lead to depression. Aspartame has been linked to arthritis, birth defects, fibromyalgia, Alzheimers, lupus, multiple sclerosis and diabetes. The FDA has received more complaints about apartame than any other ingredient to date! (It was also denied 8 times when seeking approval from the FDA, and was finally approved under very dubious circumstances.)

SUCRALOSE (Splenda): The manufacturers are trying to make us believe that it is "natural" because it comes from real sugar. However, it is made by chlorinating sugar, which changes its molecular structure. It also contains small amounts of heavy metals, methanol and arsenic. Adverse effects reported include: shrunken thymus glands, enlarged liver & kidneys, decreased red blood cell count, diarrhea and immune and reproductive damage.

THE BOTTOM LINE: It's not worth it! Don't pour toxins into your body just to save a few calories. If you want something sweet, your first choice should be fruit. If that won't do it for you, have a SMALL portion of REAL sugar or NATURAL sweetener in your favorite dessert, snack or beverage.