SUGAR

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SUGAR
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(No Transcript)
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We Need Sugar

• Sugars and starches supply energy to the body in
  the form of glucose
• Glucose only energy source for red blood cells
• Glucose preferred energy source for the brain,
  central nervous system, placenta, and fetus.

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We Need Sugar

• Natural sugars (1 source of glucose) are found in
  milk, fruits, vegetables, grains, and refined
  sugar
• We dont need to worry about natural sugars.
  Were supposed to be eating some sugar (for
  glucose) and natural sources of sugar should be
  the majority of sugar we eat

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We Need Sugar

• Choose carbohydrates wisely
• Foods in the basic food groups that provide
  natural sugars fruits, vegetables, grains, and
  milk are also important sources of many
  nutrients
• Eating plenty of these foods, within a
  calorie-controlled diet promotes health and
  reduces chronic disease risk

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We Dont Need ADDED Sugars

• Its ADDED sugars we have to worry about, and
  they are everywhere!
• Use of added sugars have continued to rise in the
  American diet
• How many of you drink soft drinks?
• Consumption of soft drinks containing sugar has
  risen 135 since 1977
• Soft drinks are the 1 source of sugars in the
  diet

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IM SURROUNDED BY SUGAR! ITS EVERYWHERE! AND
ITS SO TASTY!
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We Dont Need ADDED Sugars

• The greater the consumption of foods and
  beverages containing large amounts of added
  sugars, the more difficult it is to consume
  enough nutrients without gaining weight
• Consumption of added sugars provides calories
  while providing little, if any, of the essential
  nutrients we need

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Natural vs. Added Sugar

• Your bodys response to sugars does not depend on
  whether they are naturally present in a food or
  added to the food
• However, added sugars supply calories but few or
  no nutrients

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Too Much Sugar Is Harmful

• If used in excess
• Sugary foods can replace nutritious foods
• High-sugar diets can promote weight gain
• Sugar contributes to dental caries (cavities)
• High-sugar diets can be a factor in excessive
  insulin production in some people
• High-sugar diets contribute to unhealthful blood
  lipids (cholesterol heart disease)

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Too Much Sugar Is Harmful
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Sugar Hyper?

• There is no evidence that sugar causes
• Hyper behavior in children
• Criminal behavior Twinkie defense

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How Much Sugar?

• Daily intake per person in the U.S.
• 31 tsp. of sugar!!!
• Average of 25 5 lb
• bags of sugar per year!!!
• That equals 5 oz., or 500 calories/day just from
  sugar!!!

x 25
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Sugar Guidelines

• Most health organizations recommend no more than
  10 of calories from sugar
• In a 2000 calorie diet, no more than 200
  calories (or 50 grams) should come from sugar
• Average 20 oz. soda has how many grams?

65 grams!
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Names For Sugar

• Sugar, High Fructose Corn Syrup, Brown Sugar,
  Corn Syrup, Fructose, Honey, Dextrose, Invert
  Sugar, Molasses, Maple Sugar, Levulose, Turbinado
  Sugar, Raw Sugar, Confectioners Sugar, Corn
  Syrup Solids, Maltose, Maltodextrin, Evaporated
  Cane Juice, Rice Syrup, Fruit Juice Concentrate,
  Lactose etc.

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Foods Containing Sugar

• Soft drinks, cookies, candy, cereals, juice
  drinks, cake and cookie mixes, Snapple, sports
  drinks, packaged baked goods, jams and jellies,
  cocoa, lemonade, Kool-Aid mixes, toaster
  pastries, pasta sauces, peanut butter, soup, taco
  seasoning mix, salad dressing..

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Ingredient Labels

• Ingredients are listed in order by highest
  concentration first
• Stay clear of foods that include sugar as one of
  the main ingredients (first few ingredients)

Look at Coke ingredients! Read it from the bottom
up its caffeinated, flavored, colored,
sugarwater!
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High Fructose Corn Syrup

• We have increased portion sizes and many of our
  favorite foods are filled with empty calories,
  often with additives such as high-fructose corn
  syrup (HFCS)
• From 1970 to 2005 alone, our intake of
  high-fructose corn syrup rose more than
• per person, paralleling our
  skyrocketing rates of obesity

10,000
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High Fructose Corn Syrup

• HFCS is used in so many products from ketchup to
  soda to bread to candy to yogurt to cereal to
  Tater Tots because it's so cheap!
• It's so cheap because American taxpayers
  subsidize industrial corn growers, to the tune of
  nearly 5 billion a year! (Imagine what else we
  could do with that money.)

Why do you think its so cheap?
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High Fructose Corn Syrup

• HFCS can inhibit your body's ability to use
  leptin, the naturally occurring hormone that
  signals when you're satiated
• In some people, it can actually convince us we're
  starving, even when we've eaten our fill
• Imagine that We're spending 5 billion annually
  to trick our own minds into eating more!!!

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HFCS Is Not Good For You!

• HFCS is composed of 55 fructose. When consumed
  in excess, fructose is readily converted to fat
  in your liver, and it has been shown to raise
  triglyceride levels and decrease insulin
  sensitivity risk factors for heart disease and
  diabetes
• Fructose is fine in small doses (it's one of the
  natural sugars found in fruit), but Americans are
  consuming it in higher doses than at any time in
  human history

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Alternative (Artificial) Sweeteners

• Unlike sugar, these are not carbohydrates
• They are not nutritive sweeteners like sugar
  (they provide no (or very little) calories)
• Whats the tradeoff? No calories, but
• Controversy over the safety of using artificial
  sweeteners. They are approved for use, but still
  may not be safe for consumption.

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Artificial Sweeteners (cont.)

• Saccharin (Sweet and Low)
• The oldest artificial sweetener
• Thought to be a cancer risk

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Artificial Sweeteners (cont.)

• Aspartame (Nutrasweet)
• Widely used in soft drinks
• Cant be used in baking
• 200 times sweeter than sugar
• Potentially harmful
• Cancer risk?

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Artificial Sweeteners (cont.)

• Sucralose (Splenda)
• Made from sugar, but not absorbed by the body
  because it has been chemically modified
• Can be used in cooking and baking (recipes need
  to be modified)
• Relatively new is it safe?

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Artificial Sweeteners (cont)

• Stevia
• A South American herb
• Sold as an herbal supplement
• Recently approved by FDA (1/09) for use as a
  natural sweetener (PureVia and Truvia)
• Is it safe?

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Sugar Replacers

• Sugar Alcohols replace sugar in foods
• Sugar alcohols occur naturally in fruits and
  vegetables
• They still provide calories (they are nutritive),
  but less than a sugar-sweetened food
• Identified by ol at the end of the name
• Sorbitol
• Mannitol
• Xylitol

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Sugar Replacers (continued)

• Sugar alcohols are often used in sugarless gum
  and breath mints because they do not cause dental
  caries and provide fewer calories than sugar

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Sugar Replacers (cont.)

• However, they are not completely absorbed by your
  body, so side effects of sugar alcohol include
• Gas
• Abdominal discomfort
• Diarrhea

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Visualize

• Lets look at some visualizations
• Beverage sugar stacks
• http//www.sugarstacks.com/beverages.htm

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• Eggo Waffles, 2 Waffles, plain
• Sugars, total 2g
• Calories, total 180
• Calories from sugar 8
• 2 Waffles, with 1/4 cup Syrup
• Sugars, total 35g
• Calories, total 380
• Calories from sugar 140

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• 12 oz (355 ml) Can
• Sugars, total 39g
• Calories, total 140
• Calories from sugar 140
• 20 oz (590 ml) Bottle
• Sugars, total 65g
• Calories, total 240
• Calories from sugar 240
• 1 Liter (34 oz) Bottle
• Sugars, total 108g
• Calories, total 400
• Calories from sugar 400