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I didn't like sweets until I was about five years old — but it was all over after that. Throughout school, I was so involved in sports that even eating a bag of candy on the way home from practice didn't make me gain weight. And I wasn't the only kid eating sweets. In high school, the entire starting lineup on our volleyball team ate ice cream prior to each game during our undefeated season. (We had eaten it before our first game and didn't want to jinx our winning streak.) It wasn't until many years later that my sugar consumption began to catch up with me: I had a child, turned 40, my metabolism slowed, I exercised less frequently and I began to see how sugar toyed with my mood. Begrudgingly, I admitted that I needed to eat fewer sweets, and apparently I'm in good company...

Sugar

Each year, the average American consumes about 175 pounds of sugar and artificial sweeteners combined. This is despite the studies linking sugar consumption to an increased risk of heart disease, cancer, diabetes and other ailments. There is evidence that sugar suppresses the immune system for up to five hours after consumption by compromising the capabilities of white blood cells. Eating sugar interferes with the absorption of B vitamins and increases the excretion of B vitamins, magnesium and calcium. So why does it have to taste so good?

Artificial Sweeteners

Replacing refined sugar with artificial sweeteners was supposed to help each of us maintain a trim waistline. But that hasn't been the case. In fact, the average American weighs more than ever. And artificial sweeteners carry their own health risks. Consider these not-so-sweet facts:

Aspartame (Equal, NutraSweet) is found in an estimated 6,000 products, including yogurt, breath mints, cereals, gum, coffee beverages, instant breakfasts, frozen desserts, juice, over-the-counter drugs, vitamins and soft drinks. I was surprised to learn that labeling laws are such that manufacturers can list aspartame as "phenylalanine," "artificial flavors," "natural flavors" or just "flavors." (Recently, Monsanto received product approval for neotame, which is similar to aspartame and doesn't have to be listed as an ingredient at all. It's so sweet the amounts used fall below labeling requirements.)

More than 75 percent of all non-drug complaints to the FDA are aspartame related. In fact, the FDA receives more complaints about aspartame than about all other food additives combined. The FDA published a list of 92 adverse reactions such as vision or hearing problems, vertigo, memory loss, depression, irritability and fatigue. And when aspartame is heated above 86 degrees Fahrenheit, it produces free methanol — more commonly known as wood alcohol. Drinking several beverages in a day means that a person can consume about 250 milligrams of methanol, which is 32 times the limit established by the EPA.

Sucralose (Splenda) may not be so splendid either, according to some researchers. In 1998, the FDA approved sucralose for use in a variety of products. Researcher and biochemist James Bowen, M.D. categorizes Splenda as a chlorocarbon (a chlorinated synthetic sugar molecule). According to Bowen, sucralose makes a great insecticide and preservative, but he believes it can affect metabolism and eventually damage internal organs in humans. While aspartame was found to cause brain tumors in mice and rats in various studies, sucralose was linked to the shrinkage of thymus glands and liver inflammation in rodents.

Saccharin (Sweet‘N Low, Sprinkle Twin, Sugar Twin) has been banned in Germany and France for nearly 100 years. In 1998, researchers at The Center for Science in the Public Interest advised that studies claiming that Saccharin is safe shouldn't be trusted because the review committee for these studies consisted primarily of industry consultants and employees. Yet Saccharin, a petroleum derivative, is no longer listed as a suspected human carcinogen, according to the ninth edition of the Report on Carcinogens. Saccharin was removed from the list after a review determined that the rodent-cancer data does not meet the current criteria for listing this chemical as a "reasonably anticipated human carcinogen."

Drawing Conclusions: We can all find experts who claim that artificial sweeteners are safe. But I maintain a healthy skepticism about any government agency that can be so influenced by corporate interests. Besides, I try to eat the least refined, most natural foods possible. Artificial sweeteners aren't in that category, so I exclude them from my diet — at least when I'm aware that I'm eating them. Now if only I could say the same thing about sugar... Luckily, I'm beginning to find alternatives to help make the transition to low- or no-sugar options.

Natural Sweeteners

Health concerns make me want to eliminate or reduce my consumption of artificial sweeteners and refined sugar. Using natural sweeteners as I adjust my diet is a good start. Initially, it was difficult to move away from refined sugar because I didn't know much about natural sweeteners or how to use them in recipes. Then I found Get the Sugar Out (see resources). Through a process of trial and error, I've discovered that I like some sweeteners more than others and in many cases I prefer them to refined sugar.

Liquid Sweeteners

Honey contains some minerals and enzymes, and raw honey has anti-bacterial, anti-viral and anti-fungal qualities. It tastes great in baked goods and in hot or cold beverages. Honey does score high on the glycemic index of foods.*

Blackstrap Molasses contains calcium, iron and other minerals. I like to add this to baked goods, especially to topping for crisps or cobblers, because its savory taste is a nice contrast to sweet fruit.

Syrups made from Grains, such as rice amasake and brown rice-, sorghum- and barley-malt syrup, all contain some complex sugars and a bit of the nutrients found in the original whole grains. These work well in salads, salad dressing or baked goods.

Maple Syrup/Juice Concentrates contain nutrients but are very sweet, so use in moderation; they score high on the glycemic index.

Dry Sweeteners

Barley Malt works well in baked goods; it's powdery, so I don't use it in cold beverages. It does score high on the glycemic index.

Sucanat, made from dehydrated cane-juice crystals, is most similar to refined sugar in terms of taste and sweetness. The difference is that it retains the nutrients in sugarcane that are lost in the refinement process. Sucanat is a good place to start when replacing refined white sugar; then try cutting the total amount you use in a dish or use half Sucanat and half of another sweetener, such as date "sugar."

Date "Sugar" is actually pulverized dried dates. This is one of my favorites because it's similar to refined sugar in consistency and taste, but it's less sweet; date sugar is unrefined so it still contains minerals and fiber. I use this in almost any dish that calls for sugar.

Dried or Fresh Fruits such as mashed bananas make a good natural sweetener. Use raisins and dates as a dry ingredient, or chop, soak in liquid and then blend and use as a liquid sweetener.

Stevia, derived from a plant in the daisy family, has been used for hundreds of years in South America. I find it has a strong aftertaste, although I have friends who love it. It does not raise blood-sugar levels.

Other Options: Many people like to use fructose; it is highly refined but places low on the glycemic index. FOS is another sweetener containing primarily fructose. The Japanese have used FOS for a couple decades, and it's now available in this country. It helps with digestion and occurs naturally in some grains and vegetables.

The Bottom Line

I try to avoid all artificial sweeteners, high-fructose corn syrup and refined white table sugar (the last one being the toughest). Some say it's best to pass on all simple sugars, but for me, they've been a good replacement for white sugar while I'm "refining" my diet. Much of the change process is psychological and trying something — anything — different can help during the transition.

Even if I don't believe everything that I've read about the downside of artificial sweeteners and sugar, there is enough evidence — from research and in my body — that tells me cutting back on them is the healthy thing to do. It hasn't been easy to reduce my sugar use, and I can't imagine giving it up entirely, but now less-sweet treats tend to leave me satisfied, rather than wanting just a little bit more. Slowly, I'm beginning to think that these changes are not so much about taking away taste as they are about adding healthy alternatives to my life.

*The glycemic index measures how quickly and how much a food raises blood-glucose levels. The higher the score, the faster it affects blood-sugar levels.

Lee Revere lives north of Seattle with her husband and three-year-old son. She enjoys spending time in the kitchen whipping up low- or no-sugar foods for her family.

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