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Dairy Council July | August 2007 Volume 78 Number 4 ® SUMMARY However, there is no conclusive evidence that sugars per se are associated with any of these disorders, with the exception of dental caries, a disease in which multiple factors in addition to sugars are involved. Nevertheless, excess energy intake from sugars, particularly added sugars, is associated with weight gain and displacement of more nutrient-dense foods. For this reason, health professional organizations and government agencies recommend reduced intake of added sugars. Nutritive or caloric sweeteners (sugars) increase the palatability of foods and add to the pleasure of eating. Sugars are present naturally in foods such as fructose in fruits and lactose in milk and are added to a variety of foods and beverages during processing or preparation. Added sugars typically include sucrose (table sugar) and high fructose corn syrup (HFCS). A PERSPECTIVE ON SUGARS & HEALTH Added sugars are digested and metabolized the same as their naturally occurring sugar counterparts. In general, foods and beverages with naturally containing sugars tend to be nutrient-dense (i.e., high in nutrients in relation to their calories), whereas many foods and beverages with added sugars (e.g., non-diet soft drinks, fruit drinks, candy) typically provide calories but few or no micronutrients. However, there are nutrient-dense foods such as flavored milks, flavored yogurts, and some cereals that have small amounts of added sugars. According to the American Dietetic Association (ADA), people can safely enjoy sugars “when consumed in a diet that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary Reference Intakes, as well as individual health goals.” The ADA adds that “by increasing the palatability of nutrient-dense foods/beverages, sweeteners can promote diet healthfulness.” Likewise, the 2005 Dietary Guidelines for Americans states that “in some cases, small amounts of sugars added to nutrient-dense foods, such as breakfast cereals and reduced-fat milk products, may increase a person’s intake of such foods by enhancing the palatability of these products, thus improving nutrient intake without contributing excessive calories.” Studies show that intake of flavored milk improves children’s nutrient intake without contributing to weight gain. Americans’ “sweet tooth” is evidenced by their high consumption of sugars, particularly added sugars, which has increased over the years. Soft drinks are a major source of added sugars in the diet. These beverages contain HFCS, which has replaced sucrose as an added sweetener in these and many other products. HFCS is similar in its composition and metabolism to sucrose. Because milk and other dairy products are a major source of calcium in the U.S. and because milk consumption has declined, it is important to ensure that nutrition education messages regarding intake of sugars not inadvertently discourage consumption of foods and beverages of high nutrient density such as flavored D milks and yogurts. Poor diet quality, obesity, dental caries, diabetes mellitus, heart disease, and behavioral disorders in children have been blamed on intake of sugars. The Dairy Council Digest® is available on-line. www.nationaldairycouncil.org 21 A N I N T E R P R E T I V E R E V I E W O F R E C E N T N U T R I T I O N R E S E A R C H INTRODUCTION Nutritive or caloric sweeteners (sugars) impart sweetness to the diet, increase a food’s energy content (4 kcal/g), and confer certain functional properties to foods (1,2). Sugars are present naturally in foods such as fructose in fruits and lactose in milks and are added to a variety of foods and beverages during processing or preparation. Despite sugars’ importance in adding to the pleasure of eating, increased consumption of sugars, particularly added sweeteners such as sucrose (table sugar) and high fructose corn syrup (HFCS), has raised concerns regarding sugars’ possible detrimental effects on health and behavior (3-5). A recent survey of consumers’ most pressing food and health issues found that 63% of respondents were extremely or somewhat concerned about sugars and 70% reported trying to consume less added sugars (6). This Digest reviews types and sources of sugars; the relationship between sugars and health and behavior; and guidance from health professional organizations and government agencies regarding intake of sugars. For information on sugar alcohols (e.g., sorbitol, mannitol, xylitol) and non-nutritive sweeteners (sugar substitutes), such as those approved by the Food and Drug Administration (e.g., saccharin, aspartame, acesulfame K, neotame, and sucralose), readers can refer to several publications (1,7-9). TYPES OF NUTRITIVE SWEETENERS The use of different terminologies to define sugars has led to some confusion about the types of sweeteners (10). Based on their chemical composition, the term “sugars” generally refers to monosaccharides and disaccharides. Monosaccharides consist of one sugar unit and include glucose, fructose, and galactose. Disaccharides are made up of two sugar units and include sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose). A further distinction is made between “naturally occurring” sugars such as lactose in milk and fructose in fruits and “added sugars” which are added to foods at the 22 July | August 2007 Sugars add to the pleasure of eating. However, a high intake of added sugars, especially from foods and beverages of low nutrient-density (e.g., non-diet soft drinks, fruit drinks, candy), can lead to excessive calorie intake and displacement of essential nutrients. table or during processing or preparation (1,2,10). Some examples of added sugars include sucrose, corn syrup, HFCS, honey, molasses, and raw sugar (1,11). Added sugars are digested and metabolized the same as their naturally occurring sugar counterparts. However, foods with naturally occurring sugars tend to be nutrient-rich in relation to their calories (i.e., nutrient-dense), whereas many foods and beverages high in added sugars supply calories but few or no nutrients (11-13). Concern centers on the presence of added sugars in foods of low nutrient density (e.g., soft drinks). However, there is a growing perception that any food with added sugars, whether nutrient dense or not, should be avoided. Because of its name, HFCS is often confused with pure fructose or incorrectly assumed to be much higher in fructose than other sweeteners such as sucrose. Yet, HFCS is similar in its composition and metabolism to sucrose (14,15). Sucrose is composed of 50% glucose and 50% fructose. Commercially available HFCS 55 (55% fructose) contains approximately the same percentage of glucose and fructose as sucrose, while HFCS 42 (42% fructose) has less fructose than sucrose. Once absorbed by the digestive system, the human body cannot distinguish between HFCS and sucrose (14,15). CHANGING INTAKE OF SWEETENERS AND THEIR SOURCES Data from food availability and food intake (primarily dietary recalls) surveys provide information about consumption of sugars (10). Availability of sugars used as sweeteners has increased over the years, peaking in the late 1990s, and slightly declining thereafter (14,16-20). However, the increase in sugars availability has not contributed disproportionately to the increase in total energy availability that has occurred over the same time (16). During the past several decades, a shift in the availability of sugars has occurred, with a decrease in table sugar and an increase in HFCS (16). Food intake surveys reveal that consumption of added sugars has not only increased over the years, but differs among age groups with the highest intake for adolescents (20,21). Data from the National Health and Nutrition Examination Survey (NHANES) 1999-2002 indicate that for all individuals aged 2 years and over, added sugars contributed 16.6% of total calorie intake (20). Although this average estimated intake of added nutritive sweeteners falls below the Institute of Medicine (IOM)’s suggested maximal intake level of 25%, nearly one-third of adolescent females aged 14 to 18 years exceed this level (1,2). Non-diet soft drinks and other sweetened beverages are the major source of added sugars in the diet (12,19,22). According to an analysis of data from more than 10,000 Americans ages 4 and older who participated in NHANES 1999-2000 and 2001-2002, 49% of added sugars in the diet were contributed by a combination of regular soft drinks, fruit drinks and presweetened teas (22). Soft drinks contributed 36% of added sugars in the diet (22), a percentage similar to that reported in an earlier study (i.e., 33%) (12). The Nutrition Facts Panel on foods and beverages lists the amount of total sugars per serving, but does not distinguish between sugars naturally present and those added. USDA’s Nutrient Data Laboratory has recently developed a database that provides the added sugars content of selected foods and beverages (23). SUGARS & HEALTH Sugars, particularly added sugars, and health has been the subject of several scientific evaluations over the past 20 years (1-3,11,24-27). With the exception of sugars’ contribution to dental caries, there is no conclusive evidence that intake of sugars per se is associated with the many alleged adverse health effects attributed to them (1-3,5). Nevertheless, excess energy intake from added sugars can potentially lead to nutrient shortcomings, due to displacement of more nutrient-dense foods/beverages, and to weight gain (13). Diet Quality. The relationship between added sugars intake and diet quality is complex and depends on the nutrient composition of the food containing added sugars and whether nutrient-dense foods July | August 2007 No conclusive evidence indicates that consumption of sugars per se is associated with the many alleged adverse health effects attributed to them. An exception is dental caries, a disease in which sugars are not the sole offender. are displaced (2). Increased consumption of sugars from energy dense, nutrient-poor foods (e.g., soft drinks) can result in decreased intakes of certain micronutrients, whereas added sugars in nutrient-dense foods (e.g., flavored milk, sweetened yogurt, presweetened breakfast cereals) can improve diet quality (2). An analysis of data from NHANES III, 1988-1994 conducted by the IOM identified reduced intakes of calcium, vitamin A, iron, and zinc with increasing intake of added sugars, particularly at intake levels exceeding 25% of energy (2). To ensure diet quality, the IOM recommends a maximal intake level of added sugars of 25% of energy or less. The IOM also reports that micronutrient inadequacies may occur in diets with very low levels of total sugars (<4% of energy) because nutrient-rich foods such as fruits and dairy products may be avoided due to their natural sugars content (2). Several other reports link high intakes of added sugars with low intakes of some nutrients (27-29). For example, the 2005 Dietary Guidelines Advisory Committee identified 19 studies supporting this finding (27). A recent study of low-income households found that greater use of added sugars significantly reduced intakes of protein, iron, vitamins A, C, B6, B12, and potassium (29). A meta-analysis of 88 studies of the effect of soft drinks (a major source of added sugars) on nutrition and health found that soft drink intake was associated with lower intakes of milk, calcium, and other nutrients (30). On the other hand, when sugars are added to nutrient-rich foods they can increase the palatability and consumption of these foods, thereby improving nutrient intake (1,11). Studies show that when children and adolescents consume flavored milks (i.e., milks with small amounts of added sweeteners), their intake of milk and milk’s nutrients such as calcium increases (31-33). Using data from the CSFII 1994-96 and 1998, researchers found that children and adolescents who drank flavored milks not only had higher calcium intakes, but also higher total milk intakes, and lower consumption of soft drinks, without increased intake of percent calories from total fat or added sugar, compared with 23 children who were non-consumers of flavored milk (31). A subsequent study by these researchers showed that consumption of sweetened dairy products (e.g., flavored milks, flavored yogurts) and presweetened cereals had a positive effect on children’s and adolescents’ diet quality (e.g., increased calcium, folate, and iron) (32). In contrast, intake of sugar-sweetened beverages (e.g., soft drinks), sugars and sweets, and sweetened grains (e.g., cakes, cookies, pies) negatively impacted their diet quality (32). Flavored milk’s positive impact on children’s nutrient intake is also demonstrated in an investigation of 7557 children and adolescents aged 2 to 18 years who participated in NHANES 19992002 (33). Flavored milk consumers had higher total milk intakes than those who consumed exclusively plain milk (33). Also, compared to milk non-drinkers, flavored milk consumers had higher energy-adjusted intakes of several nutrients (33), including those limiting in children’s diets (i.e., calcium, potassium, magnesium) (11). In addition, intake of added sugars and body weights were similar for flavored milk drinkers and milk non-drinkers (33). The importance of flavored dairy products such as flavored milks and yogurts in helping children and adolescents meet their recommended daily intakes of dairy foods and dairy food nutrients such as calcium is recognized by the 2005 Dietary Guidelines for Americans (11), the American Academy of Pediatrics (34,35), and the National Academy of Sciences (NAS)’ Committee on Nutrition Standards for Foods in Schools (36). As stated in the Dietary Guidelines, “in some cases, small amounts of sugars added to nutrientdense foods such as breakfast cereals and reduced-fat milk products, may increase a person’s intake of such foods by enhancing the palatability of these products, thus improving nutrient intake without contributing excessive calories” (11). The American Academy of Pediatrics, in a policy statement discouraging soft drinks in schools (34) and in its report on optimizing children’s and adolescents’ bone health July | August 2007 Research indicates that children and adolescents who consume sweetened dairy products (e.g., flavored milks, flavored yogurts) not only improve their intake of essential nutrients (e.g., calcium), but also increase milk intake and reduce consumption of soft drinks, without increasing intake of percent calories from total fat, added sugars, or body weight. and calcium intakes (35), encourages intake of nutritious beverages including low-fat or fat-free flavored milk. The NAS, in its newly released nutrition standards for competitive foods in schools (i.e., foods and beverages served a la carte in cafeterias, in vending machines, or in school stores), recognizes the nutritional value of flavored milk and yogurt with modest amounts of added sugars (36). Obesity. Obesity results from excess energy intake in relation to energy expended (primarily by physical activity). Sugars alone do not cause obesity (1,2,5,13,37). Rather, over-consumption of any energy-yielding nutrient – carbohydrate (complex or refined sugars), fat, or protein – can result in weight gain (27). Current evidence does not support a direct link between increasing intake of sugars and obesity independent of energy intake (2,13). Because sugars-sweetened beverages (e.g., soft drinks, fruit drinks) are the largest source of added sugars (12,19) and their consumption has increased dramatically in past decades in parallel with the rise in overweight and obesity, researchers have sought to determine whether consumption of sugars-sweetened beverages, particularly nondiet soft drinks, contributes to weight gain and obesity (27,30,38-42). Although the weight of epidemiological and experimental evidence indicates that greater consumption of sugarssweetened beverages is associated with an increase in energy intake and weight gain or obesity, the findings are not entirely consistent (2,39-42). Proposed mechanisms to explain the association between sweetened beverages and obesity include excess calorie intake (30,38), the concept that liquid calories may be less satiating than solid foods (43,44), sugars-induced stimulation of satiety mechanisms (45), and displacement of milk from the diet (41). The strongest evidence supports the excess calorie hypothesis (30,38,41). With regard to potential biological mechanisms, a critical review led to 24 the conclusion that “the associations between sugars-sweetened beverages and obesity must be viewed as circumstantial because biological plausibility, based on known physiologic mechanisms regulating food intake and energy balance, and short-term experimental studies, does not support cause and effect conclusions” (46). Other researchers suggest that the effect of sugars-sweetened beverages on body weight may be influenced by behavioral factors such as how sugars are used in the diet and the availability and cost of sweetened beverages (47). Intake of sugars-sweetened beverages may displace milk from the diet (40,41). Emerging scientific evidence suggests that consuming adequate amounts of dairy foods such as milk, yogurt, and/or cheese and their components (i.e., calcium, protein) may play a beneficial role in achieving and maintaining a healthy body weight (48-50). July | August 2007 Researchers have suggested that the increase in HFCS in the food supply has played a significant role in America’s obesity epidemic (51). However, evidence is insufficient to conclude that HFCS alters metabolism to uniquely promote deposition of body fat or increase food intake (1,15,52-54). The 2005 Dietary Guidelines for Americans states that “small amounts of sugars added to nutrient-dense foods, such as breakfast cereals and reduced-fat milk products, may increase a person’s intake of such foods by enhancing the palatability of these products, thus improving nutrient intake without contributing excessive calories.” Dental Caries (Tooth Decay). Sugars are fermentable carbohydrates that can contribute to the risk of dental caries (1,2,11,27,55,56). However, multiple factors influence this risk (55,56). Sucrose in a retentive or sticky form (e.g., dried fruits) and eaten between meals is potentially more cariogenic than sugars that are rapidly cleared from the mouth (e.g., in liquids such as flavored milk). The longer sugars remain in the mouth or on tooth surfaces where they are exposed to microorganisms, the greater the risk of dental caries. Also, protective factors in some foods, such as protein (casein, whey), lipids, calcium, and phosphorus in milk and cheese, may reduce the caries-potential of sugars (56,57). Because of soft drinks’ high content of sugars, acidogenic potential (which can result in enamel erosion), and frequent consumption, which can increase the risk of dental caries, the American Academy of Pediatrics encourages intake of more healthful alternatives including low-fat flavored milk (58). The most effective way to reduce dental caries is to practice good oral hygiene (i.e., regular brushing and flossing of teeth) and use topical fluorides, fluoridated toothpaste, and fluoridated water (1,2,11,55-57). Other Disorders. There is no conclusive evidence that sugars per se cause other disorders such as diabetes mellitus (1,2,4,5,27,53,59-63), heart disease (1,2,5,64-66), or behavior problems in children (1,2,67-69). The American Diabetes Association, in its nutrition recommendations for diabetes, does not provide specific guidelines for sugars intake other than pointing out that sugars can be substituted for other carbohydrate sources on a calorie-for-calorie basis (59,60). With respect to heart disease, short-term studies show that high intake of sugars, particularly sucrose and fructose, can adversely affect blood triglyceride and low density lipoprotein (LDL) cholesterol levels under certain conditions (1,2,5,64,65). However, this effect is not observed in long-term studies. Although no dietary trials link sugars consumption with cardiovascular disease, the American Heart Association recommends that high sugars intake be avoided because sugars have no nutritional value other than providing calories (64,66). A persistent myth is that sugars intake is related to hyperactivity and other behavioral disorders in children. However, scientific evidence does not support the suggestion that sugars cause hyperactivity or adversely affect attention span or cognitive performance in children (1,2,67-69). CONCLUSION High intake of foods and beverages with added sugars, especially those of low nutrient-density (e.g., non-diet soft drinks, candy, fruit drinks), can contribute excess calories, which in turn can lead to weight gain and nutrient displacement. For this reason, health professional organizations and government agencies 25 call for a reduced intake of added sugars (1,2,11,70). 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Nutr. 78(suppl): 858s, 2003. 64. Howard, B.V., and J. Wylie-Rosett. Circulation 106: 523, 2002. 65. Fried, S.K., and S.P. Rao. Am. J. Clin. Nutr. 78(suppl): 873s, 2003. 66. Lichtenstein, A.H., L.J. Appel, M. Brands, et al. Circulation 114: 82, 2006. 67. American Medical Association, International Life Sciences Institute, and the Nutrition Foundation. Nutr. Rev. 44(suppl): 1, 1986. 68. White, J.W., and M. Wolraich. Am. J. Clin. Nutr. 62(suppl): 242, 1995. 69. Wolraich, M.L., D.B. Wilson, and J.D. White. JAMA 274: 1617, 1995. 70. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. MyPyramid. Steps to A D Healthier You. www.mypyramid.gov. RELATED RESOURCE ■ Flavored Milk in Perspective. www.nationaldairycouncil.org (under Health Professional Resources, then Research Summaries). Coming Next Issue: MAKING NUTRIENT RICH FOOD CHOICES FIRST: KEY TO A HEALTHY DIET ACKNOWLEDGMENTS National Dairy Council® assumes the responsibility for this publication. However, we would like to acknowledge the help and suggestions of the following reviewers in its preparation: ■ G. Harvey Anderson, Ph.D. Professor and Director Program in Food Safety, Nutrition and Regulatory Affairs University of Toronto, Toronto, Ontario, Canada ■ Rachel K. Johnson, PhD, RD, MPH Dean, College of Agriculture & Life Sciences Professor of Nutrition University of Vermont, Burlington, VT The Dairy Council Digest® is written and edited by Lois D. McBean, M.S., R.D. COPYRIGHT NOTICE Copyright © 2007, NATIONAL DAIRY COUNCIL,® O’Hare International Center, 10255 West Higgins Road, Suite 900, Rosemont, IL 60018-5616. ISSN 0011-5568