'Tis the season to beware of sweets

Starting with Halloween each year, holiday festivities include a parade of candies and sweets that can ruin diets and teeth while upsetting blood sugar levels. However, a little planning and willpower can limit those potential harmful effects and support healthy bodies. Three local health practitioners shared their tips for enjoying the holidays without giving up candies and sweets altogether.

A dental hygienist with over 20 years experience, Erika Feltham, RDH has been warning her patients of the harmful effects of sour acid candy in particular for more than 13 years. She said, “Whether or not the candy has sugar or is sugar free, it is the natural and the artificial flavorings that are acidic that lead to erosion and decay.”

According to Feltham, some of the acids found in candy (see sidebar below right ) “are used for cleaning purposes and the acid levels in these candies are similar to battery acid.” When these candies are eaten, the acid softens the teeth, making them more vulnerable to the effects of sugar, increasing the number of cavities, loss of shine and dental sensitivity.

To enjoy candy with minimal damage to teeth, Feltham recommended limiting the eating of sour or tart candy, and avoiding candies with “concentrated fruit juice extracts” as those ingredients can be highly acidic. She also advised eating candy once or twice a day at the most and rinsing one’s mouth with water right after eating the candy. She added that one should wait 30 minutes before brushing one’s teeth to allow them to re-harden so the toothbrush will not damage the teeth’s enamel.

Another suggestion from Feltham was to choose a piece of mint, vanilla, banana, licorice, rootbeer or chocolate candy instead of an unnaturally fruit flavored sweet that has acidic natural or artificial flavorings. Those acidic ingredients “can cause dental damage when sucked on or eaten over extended periods of time. Eat a piece of real fresh fruit for the very best of natural flavors.”

Another less damaging choice is candy made with xylitol, a natural sugar derivative that does not cause cavities. Feltham said, “You have to make sure it (xylitol) is the first ingredient listed on the package labeling and is 100 percent xylitol…not mixed with artificial sugar substitutes like sorbitol.” She also warned that too much xylitol can cause gas, bloating and diarrhea; and it should be kept away from pets as their bodies cannot metabolize it.

While other kinds of sweets do not have harmful acid in them, they usually do not have many nutrients in them either. According to Janine Loescher, RD, CDE, a registered dietician for 21 years, the problem with overindulging in sweets is that “they are typically high in calories, which can result in extra weight and they are not nutrient dense…so they really are not providing our bodies with the good things we need.”

Sweets also tend to be high carbohydrate foods, which is a concern for people with diabetes. A certified diabetes educator for 17 years, Loescher said, “Carbs are what affect blood sugar, making it go up. We need carbs, but excessive amounts can make a person with diabetes’ blood sugar go higher than usual.”

In her work, Loescher is seeing the rates of diabetes and obesity rise dramatically, especially in her young patients. She doesn’t think children need to totally give up sweets, “just learn how to use them as ‘healthfully’ as possible. Moderation is the key.”

For people with diabetes, sweets are best eaten as part of the meal rather than between meals, which is better for their teeth too. Loescher advised, “Substituting the regular amount of carb in the meal with the carb from the sweet will enable the person to have the same amount of carbs so blood sugar effects are minimal.” She recommended doing this only occasionally as the sweets are replacing more nutritional foods when eaten this way.

When considering sugar free products, Loescher warned that they might not be the best choice for a person with diabetes. “For instance, ice cream may have no sugar added, but it is not sugar free as there is a lot of lactose sugar, a naturally occurring sugar, in dairy products. Sugar free and no sugar added products may actually have carbohydrates…which make blood sugar rise.” She added that sometimes the regular version is lower in carbohydrates so one should read food labels.

Beyond the dangers of acid and carbohydrates, the calories in sweets can lead to obesity. Debi Foli, CNC, NP, a certified nutritional consultant with 20 years experience in the natural health field, said that being overweight is a central reason why more people than ever in this country are battling health problems. From kids on up to adults, people who fill up on sugary foods are missing out on the nutrients their bodies need to stay healthy. The abundance of sweets offered during the holidays does not help the situation.

Foli said, “Because of the addictive nature of sugars, what might start as a fun holiday to one, can be the beginning of a roller coaster that doesn’t stop for another... these ‘trigger’ foods can spark a fire from out-of-control eating for one, binging and purging for the next, to nutritional deprivation for the one who just can’t stop eating sweets.”

Sugar is found in many drinks and foods, so “we have to start taking control of the quality of what we are putting in our mouths and bodies,” she said.

She recommended staying away from white sugar and its aliases and replacing them with more natural sugars (see sidebar above), especially stevia and xylitol for people with diabetes. She added that there are a lot of companies now making low glycemic response snacks, meaning they do not significantly raise blood sugar levels.

She added that “allowing yourself to enjoy a modest amount of a low glycemic treat can be fulfilling without setting you off on a blood sugar roller-coaster that never ends.”

Foli emphasized moderation and self-control in making balanced food choices to benefit overall health, “you’d be surprised how many health issues can get straightened out when the food gets straightened out.” More clients than ever are choosing to see her for meal-planning and accountability visits, which she see as a sign that people are trying to get a handle on their health and lives.

Everybody can benefit from limiting how often they eat sweets, and what kind they eat, year-round. Balancing treats with nutritious meals is the best way to enjoy the holidays and stay healthy.

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