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Why is xylitol so important?

There are some people writing negative articles about xylitol. In a way I understand, because it is made in a lab, but so are most vitamins. The important part is that it is something that exists in nature and not a synthetic chemical.

Xylitol is in small amounts in many fruits and vegetables (up to 10%). And while I wish we had a way for commercially extracting it from these fruits, it’s just not commercially viable… yet (come on creative food scientists!). But the reality is we NEED xylitol. We are in a health crisis of sugar consumption, eating 600-800% more sugar than our bodies can handle and we NEED a solution.

Yes, not eating anything sweet is the best, but it’s not going to work for everyone. So, we have xylitol which is the most researched, best tasting, easiest to use, sugar alternative out there. Right now we simple need it. While not as deeply studied, nor as easy to use, we also recommend erythritol, stevia extract, and monk fruit. But xylitol is our favorite.

5 reasons I use xylitol

  1. It’s my absolute favorite tasting sweetener that does not contain a form of sugar (glucose/fructose).
  2. It is the easiest sugar alternative to bake with since it has similar weight and sweetness as table sugar, so you don’t need to change the rest of the ingredients in the recipe.
  3. It keeps my teeth healthy. Read more about the tooth health benefits of xylitol here.
  4. Opposite to sugar, xylitol actually donates a hydrogen helping to rebuild NADH and glutathione. In simple terms, an antioxidant, and when combined with chocolate (see next point) just can’t be beat.
  5. It makes really, really good chocolate. (This obviously being the most important reason.)

Xylitol – what is it and how does it work?

You may have read a multitude of opinions on xylitol from it being the best sugar alternative, low-carb athletes’ secret weapon and best friend to your teeth, to the opposite opinion of it being a dangerous chemical that can kill a dog.

So what is xylitol, why does it have a weird name, and what is the truth of this debated powder?

Xylitol comes from the Greek ‘xyl’, which mean wood and then gets the ‘itol’ since it’s an alcohol sugar like sorbitol and erythritol. So it’s wood sugar. Not surprisingly a large portion of xylitol comes from birch and beech trees where it exists as xylitol and it’s simple sugar form xylose. In nature xylitol is found not just in wood, but a large array of foods we already eat on a daily basis. 10% of the sugar in a plum is xylitol. So yeah, it is natural.

Xylitol is an alcohol sugar. Most alcohol sugars are laxative if too much is eaten. This is true of xylitol. It is the second LEAST laxative, just behind erythritol. So if you have had bad experiences with sorbitol and maltitol, xylitol is not the same. Still, if you have a sensitive stomach or IBS, proceed with caution or steer clear.

Is xylitol dangerous for dogs?

Yes and no.

It’s not so much xylitol itself, but xylitol by itself. A plum (other than the pit) isn’t dangerous to dogs and xylitol is up to 10% of the sweetness in a plum. The problem is that dogs have a strong insulin response to pure xylitol and xylitol doesn’t use insulin to be metabolized. Humans don’t have an insulin response to xylitol. Good news for diabetics, not for dogs. If a dog gets pure xylitol, it will release a large amount of insulin, effectively putting the dog into a diabetic coma.

So what should you do if your dog gets into your xylitol baked goods? There’s quite a mix of advice out there, not much of it good. What seems most logical is to get glucose in as quickly as possible. Anything with carbohydrates, anything sugary. And then right to the vet to get the dog on a glucose drip and monitoring. If you remember, 10% of the sugar in a plum is xylitol, so it’s not that xylitol itself is poisonous to dogs, but xylitol by itself – without sugar.

Studies on Xylitol

Right now there are well over 1500 studies on xylitol. We have a list of studies from 1971 to 2006, but will only list a few of the more interesting ones from 2000-2006. Most of these studies are on tooth health, bone health, ear infections or diabetes.


Tolerability of oral xylitol solution in young children: Implications for otitis media prophylaxis. Vernacchio L, Vezina RM, Mitchell AA. Int J Pediatr Otorhinolaryngol. 2007 Jan;71(1):89-94. Epub 2006 Nov 9.

Preventing dental disease. Huston JP. J Calif Dent Assoc. 2006 Jul;34(7):491-2.

The effect of xylitol on Streptococcus mutans in children. Massoth D, Massoth G, Massoth IR, Laflamme L, Shi W, Hu C, Gu F. J Calif Dent Assoc. 2006 Mar;34(3):231-4.

Xylitol, sweeteners, and dental caries. Ly KA, Milgrom P, Rothen M. Pediatr Dent. 2006 Mar-Apr;28(2):154-63; discussion 192-8. Review.

Mutans streptococci dose response to xylitol chewing gum. Milgrom P, Ly KA, Roberts MC, Rothen M, Mueller G, Yamaguchi DK. J Dent Res. 2006 Feb;85(2):177-81.

Field trial on caries prevention with xylitol candies among disabled school students. Honkala E, Honkala S, Shyama M, Al-Mutawa SA. Caries Res. 2006;40(6):508-13.


The effect of adding calcium lactate to xylitol chewing gum on remineralization of enamel lesions. Suda R, Suzuki T, Takiguchi R, Egawa K, Sano T, Hasegawa K. Caries Res. 2006;40(1):43-6.

Effect of xylitol-containing chewing gums on interdental plaque-pH in habitual xylitol consumers. Lif Holgerson P, Stecksen-Blicks C, Sjostrom I, Twetman S. Acta Odontol Scand. 2005 Aug;63(4):233-8.

The polyols in pediatric dentistry: advantages of xylitol. Grillaud M, Bandon D, Nancy J, Delbos Y, Vaysse F. Arch Pediatr. 2005 Jul;12(7):1180-6. Review. French.

Complementary and alternative medicine in allergy, otitis media, and asthma. Blazek-O’Neill B. Curr Allergy Asthma Rep. 2005 Jul;5(4):313-8. Review.

Evaluation of the independent and combined effects of xylitol and polydextrose consumed as a snack on hunger and energy intake over 10 d. King NA, Craig SA, Pepper T, Blundell JE. Br J Nutr. 2005 Jun;93(6):911-5.

Xylitol in the prevention of oral diseases. Kitchens DH. Spec Care Dentist. 2005 May-Jun;25(3):140-4. Review.

The effect of a simultaneous dietary administration of xylitol and ethanol on bone resorption. Mattila PT, Kangasmaa H, Knuuttila ML. Metabolism. 2005 Apr;54(4):548-51.

Effects of long-term dietary xylitol supplementation on collagen content and fluorescence of the skin in aged rats. Mattila PT, Pelkonen P, Knuuttila ML. Gerontology. 2005 May-Jun; 51(3): 166-9


Functional Foods. Multifunctional sugar alternatives for improved health. Mitchell H. NutraCos. 2004; 3(1):22-26

Review of dietary recommendations for diabetes mellitus. Choudhary P. Diabetes research and clinical practise. 2004; 65(Suppl.): s9-s15

Army’s “look for xylitol first” program. Richter P, Chaffin J. Dent Assist. 2004 Mar-Apr; 73(2): 38-40

Professional development. Good oral health contributes to good total health: the role of the diabetes educator. Jahn CA. Diabetes Educator. 2004 Sep-Oct; 30(5): 754, 757-60 (24 ref)

Xylitol. Kizaki Z, Sawada T. Nippon-Rinsho. 2004 Nov; 62 Suppl 11: 640-3

Functional foods. Multifunctional sugar alternatives for improved health. Mitchell H. NutraCos. 2004; 3(1): 22-26

Home study course: xylitol: magic in the making. Huber J. Journal of the California Dental Hygienists Association. 2004 Fall; 20(1): 29-34 (30 ref)


Beneficial effects of dietary xylitol on mineralised and collagenous tissues. Mattila PT, Knuuttila MLE, Svanberg MJ. Current Topics in Nutraceutical Research. 2003; 1(4): 225-234

Synergisitc inhibitory effect of cationic peptides and antimicrobial agents on the growth of oral streptococci. Kim SS, Kim Sunkyu, Kim-Eunshin, Hyub-Byungkuk, Kim kackKyun, Lee-ByeongJae. Caries-Research. 2003; 37(6): 425-430

Xylitol inhibition of acid production and growth of mutans streptococci in the presence of various dietary sugars under strictly anaerobic conditions. Kakuta H, Iwami Y, Mayanagi H, Takahashi N. Caries Research. 2003; 37(6): 404-409

Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Livesey G. Nutrition Research Reviews. 2003; 16(2): 163-191

Development of dietary supplement for the growth and exercise performance improvement. Yoo-SeungWon, Jung-EunHee, Yang-DongSik, Lee-HongSeok, Yoon-Yoosik. Korean Journal of Community Nutrition. 2003; 8(3): 349-355

Xylitol and caries prevention – is it a magic bullet? Maguire A, Rugg-Gunn AJ, British Dental Journal. 2003; 194(8): 429-436

The biochemistry of alternative medicine. Xylitol: a sweet for healthier teeth and more. Cronin JR. Alternative and Complementary Therapies. 2003 Jun; 9(3): 139-41 (28 ref)

Dental properties of xylitol prove superior to those of other polyols. Dental Abstracts. 2003 Nov-Dec; 48(6): 281

Beneficial effects of dietary xylitol on mineralized and collagenous tissues. Mattila PT, Knuuttila MLE, Svanberg MJ. Current Topics in Nutraceutical Research. 2003; 1(4): 225-234

Use of xylitol chewing gum in daycare centers: A follow-up study in Savonlinna, Finland. Kovari H, Pienihakkinen K, Alanen P. Acta Odontologica Scandinavica. 2003; 61(6): 367-370

Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Livesey G. Nutrition Research Reviews. 2003; 16(2): 163-191

A pilot study on antiplaque effects of mastic chewing gum in the oral cavity. Takahashi K, Fukeazawa M, Motohira H, Ochiai K, Nishikawa H, Miyata T. Journal of Periodontology. 2003; 74(4): 501-505

Xylitol inhibition of anaerobic aicd production by Streptococcus mutans at various pH levels. Miyasawa H, Iwami Y, Mayanagi H, Takahashi N. Oral Microbiol Immunol. 2003 Aug; 18(4): 215-9

Xylitol and dental caries: an overview for clinicians. Lynch H, Milogram P. J. Calif. Dent. Assoc. 2003 Mar; 31(3): 205-9

Remineralization effects of xylitol on demineralised enamel. Miake Y, Saeki Y, Takahashi M, Yanagisawa T. J. Electron. Microsc. (Tokyo). 2003; 52(5): 471-6


Improved bone biomechanical properties in xylitol-fed aged rats. Mattile PT, Svanberg MJ, Jamsa T, Knuuttila MLE. Metabolism, Clinical and Experimental. 2002; 51 (1): 92-96

Xylitol: A sweetener with benefits for human health. Ines-Mussatto S, Roberto-Conceeicao I. Brazilian Journal of Pharmaceutical Sciences. 2002; 38(4): 401-413

Sugar alcohols enhance calcium transport from rat small and large intestine epithelium in vitro. Mineo H, Hara H, Tomita F. Digestive Diseases and Sciences. 2002; 47(6): 1326-1333

Xylitol for caries prevention. Peldyak J, Makinen KK. Journal of Dental Hygiene. 2002 Fall; 76(4): 276-85 (76 ref)

In vitro testing of xylitol as an anticariogenic agent. Sahni PS, Gillespie MJ, Botto RW, Otsuka AS. General Dentistry. 2002 Jul-Aug; 50(4): 340-3 (20 ref)

How does xylitol prevent caries? Studies in children and adults. Dental Abstracts. 2002 Nov-Dec; 47(6): 251

Carbohydrate and satiety. Feinle C, O’Donovan D, Horowitz M. Nutrition Reviews. 2002 Jun; 60(6): 155-69 (134 ref)

Sugar alcohols and diabetes: a review. Wolver TMS, Piekarz A, Hollands M, Younker K. Canadian Journal of Diabetes. 2002 Dec; 26(4): 356-62 (46 ref)

How xylitol containing products affect cariogenic bacteria. Roberts MC, Reidy CA, Coldwell SE, Nagahama S, Judge K, Lam M, Kaakko T, Castillo JL, Milgrom P. Journal of the American Dental Association. 2002 Apr; 133(4): 435-41, 491-4 (23 ref)

Inactivation of the Streptococcus mutans fxpC gene confers resistance to xylitol, a caries-preventative natural carbohydrate sweetener. Benchabane H, Lortie LA, Buckley ND, Trahan L, Frenette M. J Dent Res. 2002 Jun; 81(6): 380-6

Effect of xylitol chewing gum on salivary Streptococcus mutans in preschool children. Autio JT. ASDC J. Dent. Child. 2002 Jan-Apr; 69(1): 81-6, 13

Xylitol – cavity-fighting sweetener a possible solution for osteoporosis. Dean W. Townsend-Lett. 2002 May; 226: 80-2


Sderling E., Isokangas P., Pienihkkinen K., Tenovuo J., Alanen P. 2001. Influence of maternal xylitol consumption on mother -child transmission of mutans streptococci: 6-year follow-up. Caries research (Switzerland) 35:173-177.

Autio J.T., Courtsa F.J. 2001, Acceptance of the xylitol chewing gum regimen by prescholl children and teachers in a Head Start program: a pilot study. Pediatric dentistry 23: 71-74.

Tapiainen T., Kontiokari T., Sammalkivi L., Ikheimo L.,Koskela M., Uhari M. 2001. Effect of xylitol on growth of Streptococcus pneumoniae in the presencefructose and sorbitol. Antimicrobial agents and chemotherapy 45:66-169.


Uhari M., Tapiainen T., Kontiokari T. 2000. Xylitol in preventing acute otitis media. Vaccine 19 Suppl 1, 144-147.

Isokangas P., Sderling E., Pienihkkinen K., Alanen P. 2000. Occurence of dental decay in children after maternal consumption of xylitol chewing gum, a follow-up from 0 to 5 years of age. Journal of dental research 79:885 -1889.

Knuuttila M.L., Kuoksa T.H., Svanberg M.J., Mattila P.T., Karjalainen K.M., Kolehmainen E. 2000. Effects of dietary xylitol on collagen content and glycosylation in healthy and diebetic rats. Life Sciences 67:283-290.

Hildebrand G.H., Sparks B.S. 2000. Maintaining mutans streptococci suppression with xylitol chewing gum. Journal of the American Dental Association 131:909-916.

Alanen P., Isokangas P., Gutman K. 2000. Xylitol candies in caries prevention: results of a field study in Estonian children. Community dentistry and oral epidemiology 28:218-224.

Sderling E., Isokangas p., Pienihkkinen K., Tenovuo J. 2000. Influence of maternal xylitol consumtion on acquisition of mutans streptococci by infants. Journal of dental research 79:882-887.

Emelie Kamp is an entrepreneur, licensed nutritional counselor, wellness coach, green living coach, author of The Sugar Story and health industry consultant - working towards transforming the way we feel and the way we see ourselves. Be encouraged, be empowered, live your purpose.

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How to Talk to Your Kids About Sugar

“Aunt Emelie, why is sugar bad for me?”



Kids Sugar

I teach courses about sugar, but when my five-year-old niece asked me, “Aunt Emelie, why is sugar bad for me?”, I realized that I didn’t have a simple answer for her.

That question started me on a journey. I realized that if I, who regularly teach about sugar, couldn’t come up with a simple answer for my niece, how are parents supposed to explain it to their kids?

It’s so easy for us to say “you can’t have that; it has sugar in it.” But I think there’s a better way. I believe we can empower children with the simple knowledge they need to make better choices.

Start with “why.”

Understanding and owning my own “why” was so important when I quit sugar almost ten years ago. So I felt it was equally important for me to fully and honestly answer my niece’s “why.”

A few months and many hours later, that answer came as my first children’s book, The Sugar Story.

I wanted to make sure she knew that sugar wasn’t bad, but that we are using it in a bad way.

Through The Sugar Story, I start by helping her understand that sugar’s original purpose was to let her body know that fruits and vegetables make her healthy and strong.

But when sugar is taken out of fruits and vegetables and made into sweets, sugar continues to tell her body that this food is good for you, but it’s a lie. All the good is gone.

Give your child the tools

When we understand that sugar is being used in the wrong way, we can begin talking about the right way to use it.

Balancing our blood sugar is so important for us both physically and emotionally. This is even more important for children as their bodies are affected even more by sugar.

When eating fruit that contains more sugar, encourage your kids to eat it together with fat, protein, or after a meal. A banana with nut butter, an apple with cheese, or blueberries with coconut. This is a fun and easy way to help your child balance their blood sugar.

When you help your child regularly avoid high blood sugar spikes (and crashes!), it will help them better listen to their body and understand when they do eat too much sugar. Our bodies let us know when we eat too much sugar, but if we do it too often, we start missing the message.

Make it fun!

Our attitude towards fruits and vegetables says a lot to our children. Let’s be excited about fruits and vegetables!

One of the recipes at the end of The Sugar Story is a frozen banana cut in half on a Popsicle stick. My two-year-old nephew goes crazy over these, and it’s just a frozen banana.

Take a minute to think like a kid. Be amazed by the wide variety of fruits and vegetables we have today. Be mindful of all the colors, aromas, textures and flavors.

And enjoy a few recipes from the sugar story:

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5 Myths About Xylitol

Is xylitol really as sweet as sugar?



Xylitol Myths

1. Xylitol is Less Sweet Than Sugar

This myth stems from the fact that most sugar alcohols, also called polyols, are less sweet than sugar. Xyltiol is a sugar alcohol, just like erythritol, sorbitol, and maltitol. Xylitol actually has the same or even more sweetness, depending on the study or person you ask. We’ll get more into the details of that in myth #2.

2. Xylitol is as Sweet as Sugar

This is actually a half myth.

The main study that is used for this “fact” is based on the sweetness of xylitol fully dissolved in water. Xylitol is up to 1.5 times sweeter than sugar when not dissolved in water.

I usually recommend using about 75% of the amount of sugar specified in a recipe to get the same sweetness as with sugar.  This usually works out quite well for the consistency of recipes since xylitol absorbs more water than sugar. The exception on the consistency is for desserts that depend on sugar caramelizing, since xylitol doesn’t caramelize.

3. Xylitol Is Dangerous for Dogs

This is true, for dogs and ferrets, but still a half myth.

Dogs eat plums. It’s not good for the too, but the big danger there is them choking on the pit. Of the sugar in a plum, 10% of it is xylitol. So xylitol as an ingredient isn’t the actual problem.

The problem for dogs is pure xylitol without any sugar. Xylitol alone causes an insulin spike in dogs, which can put them into a diabetic comma and very tragically, in some cases, kill the dog.

4. Xylitol is an Artificial Sweetener.

That xylitol is an artificial sweetener is a total myth – just tell that to the plum who naturally contains 10% xylitol or your own body that uses xylitol as a side product of the Krebs Cycle. On the other hand, the xylitol you buy in the store is made in a factory, bulk produced like most of the supplement and vitamins we’re taking, but we’ll talk more about that in myth #5.

5. Xylitol Contains Nickel

We need to talk about this…

In the large-scale world of bulk ingredients xylitol is currently only being made in two ways. In the US and Europe from xylose in birch and beech trees or in China from xylose in corn husks. Both of these processes use nickel together with hydrogen to convert the “wood sugar” xylose into xylitol. The xylitol is then purified to remove the nickel, but traces could remain in the xylitol.

I always choose birch xylitol produced in Europe or the US, both because of the smaller environmental footprint, bus also because the levels of nickel are more tightly controlled. The maximum nickel allowed to be in the finished xylitol is 1mg/kg, which is 1/4th of the nickel in cashews or 1/27th the nickel in chocolate.

I would prefer a different way to mass produce xylitol and would be very willing to promote any company that is trying to do that. But I believe the health positives are stacked in xylitol’s favor.

The Bottom Line

The biggest threat against our health is the over consumption of sugar.

I agree with those that say we should not eat any sweeteners. No sugar, honey, syrups, stevia, erythritol, xylitol. That’s best.

I also realize that’s not an option for many people, and in that case xylitol is the best tasting sugar alternative, that also protects your teeth, and helps stabilize your blood sugar.


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Eat Less Sugar: Dare to Be Sugar Free

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The problem: Sugar overload. We are eating 40-80kg (88-176 lbs) of added sugar every year. That is 4-8 times more sugar than our bodies can handle!!

World Health Organization, American Heart Association and SugarScience recommend a cut to max 5% added sugar. What does that really mean? To get down to those numbers we will need to cut our sugar consumption in half, and then half, and for some, half again. This will bring us back to the 10 kg (22 lbs) added sugar that we ate 100 years ago and the 5% of caloric value recommended by World Health Organization.

What is sugar?

First we need to define what sugar is. What we really are eating too much of is glucose and fructose. Glucose is the main form of sugar that our body uses. Fructose needs to be turned into glucose by the liver. The white table sugar we normally think of as sugar is called sucrose, which is half fructose and half glucose. These simple sugars are being put into almost every product on the shelf, organic products included, and under a variety of names.

Glucose – The simple sugar that our body basically runs on. Our bodies can get glucose from what we eat, even vegetables and proteins. The problem with glucose is too much and too much at one time, so when it’s added to what we eat, it easily becomes too much.

Fructose – Found in varying amounts in fruit. This sugar needs to be converted in the liver to be used by the body. Too much overloads the liver and is toxic to the body. Again the problem is too much and too much at one time.

Sucrose (sugar) – this is standard white table sugar. It’s actually a combination of glucose and fructose. Both of the above are true for sucrose. Again the problem is too much and too much at one time. Our bodies do not need added sugar since sugar is already found naturally in both vegetables, berries and fruits.

Most common names of sugar:

  • sugar
  • glucose
  • fructose
  • sucrose
  • HFCS (high fructose corn syrup)
  • honey*
  • agave syrup*
  • coconut sugar or nectar*
  • dextrose
  • fruit sugar
  • maple syrup*
  • molasses*
  • yacon syrup*
  • maltodextrin (technically not a sugar, but is the fastest carbohydrate available and acts like sugar in the body)

* These are healthier alternatives to sugar, but they still are sugar (70-98% glucose/fructose). These are still a blend of glucose, sucrose and fructose. The problem with these “better” sugars is that we don’t just need healthier sugars, we need to make a dramatic change in decreasing the amount of sugar we are eating, which includes all of these.

Not only these, but some carbohydrates (fast carbs) act like sugar in the body. They create a blood sugar high, which then crashes, like after eating sugar. Fast carbs provide little or no nutrition, are a sugar stress on your body, and can make you more hungry. Focusing on eating more vegetables is a simple solution! Ever heard of cauliflower rice, black bean pasta, or zucchini lasagna? Learn more in the Balance36 Program.

Sugar & your immune system

Both our diet and stress level affect our immune system more than we know. Vitamin C is a powerful antioxidant that strengthens the immune system. Both sugar and stress prevent vitamin C absorption.

Vitamin C and glucose use the same pathway to come up into the cells but glucose is the stronger one and comes in first. As long as you eat a lot of sugar or fast carbs, it will be glucose that gets first priority and vitamin C gets to wait for its turn.

When you’re stressed, the stress hormone cortisol triggers more glucose to be released into the blood stream, which in turn makes it more difficult for the body to absorb vitamin C. If your body has a difficult time absorbing vitamin C, it will lead to a weakened immune system.

Sugar doesn’t kill and doesn’t diminish the white blood cells in the body, but sugar does makes them weaker and they can therefore not handle infections and virus in the same way as they should.

There are studies showing that sugar intake affects your immune system many hours, even days after consumption. Is it worth it? Is it worth those pieces of candy or that soda to get a higher risk of getting sick? And not just a higher risk of getting sick in the future. High sugar intake does increase the risk of a lot of modern disease, but sadly many people don’t want to think that far with their health. But we’re also talking today, every day, every week. Is it worth that sugar to have higher risk of getting sick right now?

What’s so positive is that there are so many good alternatives! For example, start using xylitol when you bake, and choose dark sugar free chocolate next time you’re craving chocolate, instead of normal dark chocolate that still contains around 30% added sugar, even if it’s being marketed as healthy.

Sugar and oxidative stress

Sugar increases the amount of oxidative stress on your body. Sugar causes stress in the body and stress causes sugar cravings. More on the connection between sugar and stress in step 3 of the Balance36 program.

What you will learn in the 1st step of the Balance36 program:

1. Why you want to make the change.

2. What change to make.
– Eat less sugar.
– Eat less fart carbohydrates.
– Switch to real natural sugar alternatives.

3. How to make the change.
– Be prepared.
– Make sugar free desserts.
– Prevent sugar cravings.
– Deal with sugar cravings.
– Eating out – what to think about.

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