The typical adult consumes about 72.5 kg of sugar each year, which is clearly too much. Excessive sugar intake has been linked to diabetes, obesity, elevated riglycerides, tooth decay, poor immune function, emotional swings, and other health problems. Refi ned (white) sugar contains propyl alcohol, which cannot be broken down in the body. Accumulation of this chemical in the intestines can disrupt digestion and be toxic to the body.The World Health Organization recommends restricting consumption of added sugar—including sugar from honey, syrups, and sweetened drinks/juices—to less than 10 percent of calories.
To satisfy a craving for sweets, have fruit (fresh or dried). Fruit contains natural sugar (fructose), but it also provides vitamins, minerals, and fi bre. Mashed bananas or apple sauce are great substitutions for sugar in baked goods. Artifi cial sweeteners such as aspartame and saccharin should be avoided because they have been linked to headaches, mental illness, brain damage, and cancer. Stevia, a natural sweetener obtained from a plant, is a good substitute. It can provide up to 300 times the sweetening
power of sugar without the calories.