DEAR DR. BLONZ: I began to experience stomach issues when I cut back on sugars. I wasn’t sure whether it was a new medical condition, a food allergy or even stress (I did miss my sweets, but not THAT much). I went in for tests, but during the interview with the gastroenterologist, we discussed whether I was eating sugarless candies. This was something I had begun doing -- having sugarless candies and gums instead of my real sweets. The tests came back normal, but, as advised, I eliminated the sugarless stuff, and my problems have disappeared. I thought this would be of interest. -- T.S., Anderson, South Carolina

DEAR T.S.: The sweeteners most commonly used in sugarless gums and mints are xylitol, mannitol and sorbitol. These substances are members of the sugar alcohol family. (Note: The “alcohol” in the name won’t get one intoxicated; it refers to a functional group in the substance’s structure.) Even though sugar alcohols are classified as sugars, they’re referred to as “sugarless” sweeteners because they don’t promote tooth decay. This is because the bacteria in and around our teeth cannot digest sugar alcohols and use them to produce the enamel-destroying acid that harms our teeth.

One of the negatives with these sweeteners is that they attract water when they’re in the digestive tract, and this can lead to digestive upsets -- such as diarrhea and cramping -- in some people. They are not efficiently absorbed, so sugar alcohols often end up in the large intestine. There, they become an attractive food for our microbiome: the bacteria in the intestinal flora. The effect can be an increased production of intestinal gas.

The symptoms are mild when small amounts are consumed, or when they are eaten with or after a meal. If, however, large quantities are eaten, such as several mints or sticks of sugarless gum -- particularly on an empty stomach -- the result can be the type of upset you experienced. My compliments to your doctor.

DEAR DR. BLONZ: You had a recent column about the benefits of almonds. You did not mention whether the same benefits can be derived from eating raw or roasted almonds. Can you please clarify this for me? I prefer roasted, but will switch to raw if they are better for me. -- L., via email

DEAR L.: Enjoy the ones you prefer. In the scheme of things, the nutritional difference between roasted and raw almonds is insignificant. Side note: I also go for roasted (lightly salted) almonds.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: As part of my plan to drop weight, I gave up sweetened sodas and began drinking a costly weight-loss drink. I dropped almost 10 pounds in a couple of weeks. I went off that drink, and even though I never went back to soda, the weight came back. I’m trying to figure this out, including whether I was doing anything dangerous to my body. The product said it contained no stimulants, which I should avoid. How could I have handled it so that the weight stayed off? -- M.G., Tulsa, Oklahoma

DEAR M.G.: You would think that the purpose of a weight-reduction diet was simply to drop weight, but this is not entirely accurate. More specifically, the goal is to reduce excess body fat. Diet products might help you reduce weight while failing to make a significant dent in your stores of surplus fat. How can that be?

Fat is the most calorie-dense material we consume; it has 9 calories per gram, compared to 4 per gram for protein and carbohydrates. (Also be aware that there are 7 calories per gram of alcohol.) Our energy storage tissue, or adipose, is made up almost entirely of fat. While estimates vary, the standard is that the body needs to spend about 3,500 more calories than it takes in to lose a pound of body fat. If you were to cut your food intake by 500 calories per day, you would lose about a pound of body fat in a week.

Interestingly, less of a calorie deficit is needed to lose a pound of body protein. This is because the protein tissue in our muscles and organs is about 80% water by weight. If a diet causes the breakdown of body protein, the numbers on the scale can drop rapidly, but the major component will be the loss of water, not fat.

Some weight-loss products are diuretics, which cause the body to lose water, not fat. Others contain laxatives, which can also make the numbers on the scale go down, but in that case, it is a decrease in the amount of waste in queue for elimination, not a drop of excess body fat.

Your experience suggests that your product contained diuretics, laxatives or both; that would explain why so much weight was lost, only to return so quickly.

Stimulants, which rev up your metabolism, are another way to lose weight, but they are risky business. Stimulants can be dangerous for anyone with existing health conditions, including cardiovascular disease, hypertension or anxiety disorders. I am hoping your product’s label is accurate in its claim that it is free of such substances.

Weight-loss success takes time, determination and a good plan. Quick fixes tend to fail the test of time. I commend you for stopping your intake of excess caloric soda, but relying solely on a weight-loss drink (or diet pills) does not bode well for long-term chances. Better to find a plan that includes a healthful, balanced diet, a good selection from all the food groups and a solid activity component. By shifting to more healthful foods and increasing activity, you make gradual adjustments. The results may be less dramatic, but there is a greater chance for long-term success. Another benefit: No more costly products to buy.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: What is the latest thinking about the maxim that we should not eat fruits and vegetables at the same meal? For a longstanding myth, it certainly has taken its time to be soundly debunked. -- B.T., Tulsa, Oklahoma

DEAR B.T.: There is no one way of eating that works for everyone. We all have our quirks and twists on the physiological “rules” of the day, so what works for one might upset another. If there were to be a generalization in this matter, though, it would be that there is no evidence that fruits and vegetables need to be consumed separately.

The human digestive system is well-designed for mixed meals. Our body, however, does adjust to our eating habits, and radical shifts can lead to upset. This does not necessarily mean such a shift is a bad thing -- as long as it’s a change in a healthful direction -- but the issue may be the speed at which it’s instituted. If you are going to make changes, do so gradually.

DEAR DR. BLONZ: I understand there are beneficial ingredients in chocolate, including antioxidants. Are these substances found in the cocoa powder or in the cocoa fat? If it is in the fat, would that mean that the only way to get the benefits is to eat the full-fat kind of chocolate? -- C.H., Los Angeles

DEAR C.H.: Research on chocolate has indeed identified the presence of beneficial compounds. These compounds, known as flavonoids, have been found in the cocoa powder as well as the whole chocolate confection. Dark chocolate tends to contain more than milk chocolate; white chocolate, which contains cocoa butter (fat), contains little, if any, of the flavonoids. As for whether having cocoa powder is a “better” way of getting the benefits of the chocolate, that is a matter of personal preference. There are plenty of foods with wonderful attributes. Eat chocolate not because it is prescriptive, but because you enjoy it.

DEAR DR. BLONZ: I need your advice concerning a choice between psyllium husk (I take 4 teaspoons daily) and a new fiber supplement made from partially hydrolyzed guar gum. This new product is pleasant to take, nonthickening, has no grit and is flavor-free. But is it equally effective? -- I.K., Anderson, South Carolina

DEAR I.K.: There are many excellent whole-grain foods, fruits, and vegetables that are rich in nutrients and can provide the dietary fiber the body needs. If you have been instructed by your health professional to take a fiber supplement, either of these products will accomplish that goal. Pick whichever one you feel most comfortable with, and be sure to follow the label directions. And be sure to take it slow (see the first question, above), if this is a new component to your diet.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.