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introduction

in much higher concentrations than in natural foods. Third, sugar may

be ingested by itself, which may cause people to overeat sugary treats, as

there is nothing else within the food to make you feel full. There is often

no dietary fiber to help offset the harmful effects. For example, you can

eat the sugar contained in five apples (10 g per 100 g apple) relatively

easily, but eating five apples is not so easy. Natural foods activate natural

satiety mechanisms that prevent overconsumption, whereas processed

foods with added sugars may not.

Read the labels on the foods you buy. Almost ubiquitous in refined

and processed foods, sugar is not always labeled as such. Other names

for it include sucrose, glucose, fructose, maltose, dextrose, molasses,

hydrolyzed starch, honey, invert sugar, cane sugar, glucose-fructose,

high-fructose corn syrup, brown sugar, corn sweetener, rice/corn/cane/

maple/malt/golden/palm syrup, and agave nectar. These aliases attempt

to conceal the presence of large amounts of added sugars. A popular trick

is to use several of these pseudonyms on the food’s label so “sugar” isn’t

listed as the first ingredient.

So, what can you do about dessert? The best desserts are fresh sea-

sonal fruits, preferably locally grown. A bowl of berries or cherries with

whipped cream is a delicious way to end a meal. Alternatively, a small

plate of nuts and cheeses also makes for a very satisfying end to a meal,

without the burden of added sugars. Most nuts are full of healthful

monounsaturated fats, have little or no carbohydrates, and are high in

fiber, which increases their potential health benefits. Many studies show

an association between increased nut consumption and better health,

including reduced risk of heart disease and diabetes. But as with any

food, moderation is the key to health.

Dark chocolate with more than 70 percent cocoa, also in moderation,

is a surprisingly healthy treat. The chocolate itself is made from cocoa

beans and does not naturally contain sugar. (However, most milk choc-

olate does contain large amounts of sugar and should be avoided.) Dark

and semisweet chocolate contain less sugar than milk or white varieties.