SUGAR IN OUR WORLD

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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 MOLECULEGLUCOSE & 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

SWEETENERSHow 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?