SUGAR IN OUR WORLD So many choices…

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THE AVERAGE AMERICAN CONSUMES ~75# OF SUGAR PER YEAR. THAT’S MORE THAN 381 CALORIES PER DAY.

WHAT IS SUGAR?  Sugar is the generalized name for sweet, short-chain, soluble, crystalline carbohydrates, obtained from various plants.  Composed of carbon, hydrogen and oxygen.  There are various types of sugar derived from different sources.  Sugars are found in the tissues of most plants, but are present in sufficient concentrations for efficient extraction only in sugarcane and sugar beet.

CARBOHYDRATE  Carbohydrates are your body’s preferred energy source.  Carbohydrates are broken down by the body to make blood sugar, also known as glucose. Glucose fuels our body and brain.

Simple Carbohydrates (sugar) Added sugars: (in sodas, breakfast cereals, baked goods, frozen desserts, candies, and other sweets) White table sugar (100% sucrose): Brown Sugar; Honey; Molasses; High-fructose corn syrup; Concentrated fruit juice sweetener Naturally occurring sugars Fruit sugar (fructose) Milk sugar (lactose 2 FORMS OF CARBOHYDRATE IN FOODS Complex Carbohydrate (starch) Refined, processed foods (low fiber) “Enriched wheat flour” breads and cereals White rice White pasta Instant and French-fried potatoes Whole foods (high fiber) “Whole” wheat or grain breads and cereals Oats, brown and wild rice, whole wheat pasta Beans, peas, whole vegetables, and fruits

SIMPLE CARBOHYDRATES Added sugars: (in sodas, breakfast cereals, baked goods, frozen desserts, candies, and other sweets) White table sugar (100% sucrose) Brown Sugar Honey; Molasses High-fructose corn syrup Concentrated fruit juice sweetener Naturally occurring sugars Fruit sugar (fructose) Milk sugar (lactose

TYPES OF SUGAR  Monosaccharides  Disaccharides  Oligosaccharides

MONOSACCHARIDES  Monosaccharides/Simple sugars – GLUCOSE (also known as dextrose), FRUCTOSE GALACTOSE.

DISACCHARIDES  Disaccharides/ Compound sugars – SUCROSE (also known as table sugar) – fructose and glucose MALTOSE – 2 glucose molecules LACTOSE – galactose and glucose

TABLE SUGAR MOLECULE GLUCOSE & FRUCTOSE

OLIGOSACCHARIDES  Oligosaccharides are Longer chains of sugars.  Chemically-different substances may also have a sweet taste, but are not classified as sugars. Example is high fructose corn syrup.  Some are used as lower-calorie food substitutes for sugar described as artificial sweeteners.

COMMON SUGARS FOUND IN FOODS  GLUCOSE (DEXTROSE)-Simple sugar  FRUCTOSE-Simple sugar  GALACTOSE-Simple sugar in milk & dairy foods.  LACTOSE-Galactose & Glucose  CORN SYRUP-made from corn & usually 100% glucose.  HIGH FRUCTOSE CORN SYRUP-Mixture of glucose (45%) & fructose (55%)  MALTOSE-made from 2 glucose units  SUCROSE-50% glucose & 50% fructose

SOURCES OF SUGAR  Sugar Cane  Sugar Beets  Honey

 Brown sugar  Corn sweetener  Corn syrup  Fruit juice concentrates  High-fructose corn syrup  Honey  Invert sugar NAMES FOR ADDED SUGARS ON LABELS  Malt sugar  Molasses  Raw sugar  Sugar  Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)  Syrup

READING LABELS  Sugar-Free – less than 0.5 gm of sugar per serving  Reduced Sugar or Less Sugar – at least 25% less sugars per serving compared to a standard serving size of the traditional variety  No Added Sugars or Without Added Sugars – no sugars or sugar- containing ingredient such as juice or dry fruit is added during processing  Low Sugar – not defined or allowed as a claim on food labels

NON-NUTRITIVE SWEETENERS  Sweet n’ Low (Saccharin)  Equal (Aspartame)  Splenda (Sucralose)  Truvia (Stevia-based) All FDA-approved sweeteners have been rigorously studied and reviewed by governmental and scientific bodies prior to market.

TASTE-TEST  Sugar (Sucrose)White  Sweet n’ Low (Saccharine) Pink  Equal (Aspartame)Blue  Splenda (Sucralose)Yellow  Truvia (Stevia)Green

STEVIA  Sweet plant.  Many different brands/manufacturers  Stevia: Erythritol, Rebiana, Natural flavors. Erythritol- sugar alcohol found naturally in plants, fruits and fungi (70% as sweet as sugar) Rebiana- 200 times sweeter than sugar; extract from steeping stevia leaves in water Low glycemic impact & doesn’t contribute to tooth decay

FACTS ABOUT NON-NUTRITIVE SWEETENERS  How are NNS made? Man-made. A natural structure of a compound is altered by a series of chemical reactions to produce a new compound. Saccharin (Sweet n’ Low)-1958 Aspartame (Equal)-1981 Natural. From natural origin, such as a plant and go through extraction progress. No evidence that it’s better or worse for you. Stevia

NNS FACTS CONTINUED  Do NNS cause weight gain? Contain little to no energy (calories) and should result in weight loss if compensation of other excess calories does not occur.. No randomized controlled trials support the theory that NNS causes weight gain; instead trials indicate NNS promote weight loss. J.nutr.2012;142(6);1149S-1154S.

NNS FACTS CONTINUED  Do NNS cause cancer? Original rat studies showed saccharin caused bladder cancer, but not shown in humans. Aspartame has not been shown to cause cancer in laboratory animals.

NNS FACTS CONTINUED  Do NNS increase appetite and cravings? Good evidence to support that consumption of aspartame does not increase appetite or intakes. Mattes and Popkin examined eight possible mechanisms by which NNS may affect appetite and food consumption in humans. None were supported by the evidence. More research is needed to support or refute.

NNS FACTS CONTINUED  Do NNS have side effects? No convincing evidence that NNS cause any adverse health effects. Exception: individuals with the rare genetic disorder phenylketonuria (PKU) should avoid aspartame. Headaches if allergic to formaldehyde. Unpleasant aftertaste.

WHAT ARE SUGAR ALCOHOLS?  A sugar alcohol is a kind of alcohol prepared from sugar.  These organic compounds are a class of polyols.  They are white, water-soluble solids that occur naturally and are used widely in the food industry as thickeners and sweeteners.  Sugar alcohols are commonly used in place of table sugar (sucrose), often in combination with high intensity artificial sweeteners.  Unlike sugars, sugar alcohols do not contribute to the formation of tooth cavities and do not increase blood glucose levels significantly.

 Sorbitol  Xylitol  Mannitol  Glycerol SUGAR ALCOHOLS  Erythritol  Lactitol  Maltitol

WHY DOES IT HAPPEN?  What happens when you eat 1-2 pieces of diet candy?  What happens when you eat a bad of diet candy?

WHICH IS BEST?