Related Books:

Chicago Tribune, Julie Deardorff March 9, 2008

Although we all would be healthier if we cut sugar and sweeteners out of our diet, it's a tall order. Humans are hard-wired for sweetness.

But since 1985, the annual per-person consumption of all added sugars -- everything from beet sugar to high-fructose corn syrup -- has climbed 30 pounds, from 128 pounds to 158 pounds. The result of this national sugar rush is an epidemic of inflammatory-related disorders, obesity and Type 2 diabetes.

"Most Americans' taste buds are so completely out of whack that we don't know what tastes sweet," said Connie Bennett, author of "Sugar Shock" (Penguin, $14.95) "When you kick artificial sweeteners or sugar, your taste buds begin to change. Vegetables such as celery, jicama and sweet potatoes taste much better and more interesting."

Tapering down is your best bet, because stopping "cold turkey" may cause withdrawal symptoms, sometimes severe. Here are a few ways to get started.

* "Unless there's an overwhelming reason [such as diabetes] to cut sugar consumption quickly, begin by avoiding sugary snacks, foods and drinks until dinner," said nutritionist Bonnie Minsky of Nutritional Concepts in Chicago. "Eating protein three times daily and substituting sugary snacks with nuts/seeds/dried fruits will prevent blood-sugar lows. Look forward to one sugary 'treat' (dark chocolate) after a balanced dinner. Keep cookies, cakes, and candies out of the house."

* To wean yourself off diet soda, stick to two a day and don't drink it between meals to satisfy thirst, said Ann Louse Gittleman, whose book "Get the Sugar Out" (Random House, $13.95) contains 501 ways to reduce sugar consumption. "If you drink it with food, you might be tempted to have something more nutritious. But don't use [soda] as a stimulant to keep you going."

* Drink half your body weight in ounces of water; when you crave something sweet, eat something sour, such as a pickle. Also, suck on cinnamon sticks or cloves, Gittleman said.

* If you're a real sugarholic, substitute two pieces of dried fruit, a fig or date. "Eat a little of everything and a lot of nothing," Gittleman said. "And eat it after a full meal where you have fat and protein to prevent your blood sugar from dipping."

* Delay, distance and decode your craving, Bennett advised. "If you want diet soda, first get a glass of water. Then distance yourself from the tempting soda machine."

* Find an acceptable alternative. Gittleman recommends Celestial Seasonings Bengal Spice tea and carbonated or regular water with a slice of lemon or orange.