Download How to Cut/Eliminate Sugar From Your Diet

How to Eliminate/Cut Sugar
out of your Diet
Lisa Burnett, RD, LD
May 20, 2015
Outpatient Dietitian
Added Sugar = Added Health
Risks
• Cardiovascular Disease
- Increases in blood triglycerides
and LDL, decreases of HDL
- Increases in blood pressure
• Diabetes
• Tooth Decay
• Obesity
What is sugar?
CHO
Complex CHO
(polysaccharides)
Simple CHO (sugars)
Monosaccharide
Disaccharide
Glucose
Sucrose
Fructose
Lactose
Galactose
Maltose
Starch
What are added sugars?
• Added (extrinsic) sugars are sugars
and syrups that are added to foods
or beverages when they are
processed or prepared.
- Does not include natural
(intrinsic) sugars in fruit,
vegetables and milk
High Fructose Corn Syrup
• 1970s sweetener made by modifying
cornstarch
- 45% glucose and 55% fructose
• Less expensive
• Protects freshness
• Gives food chewy texture and
retains mositure
• Extends shelf life
HFCS
DECREASES
INSULIN AND LEPTIN
The Recommendations
Organization
Recommendations
The Institute of Medicine
< 25% of calories from added sugar
WHO (World Health
Organization)
< 10% of calories from added sugar
The American Heart
Association
< 100 calories from added sugar for
women
< 150 calories from added sugar for men
The 2010 Dietary
Guidelines for Americans
(USDA)
5-15% of daily calories from discretionary
calories (which included added sugars and
solid fats)
The Simplest Method
•
< 100 calories from added sugar for
women = 25 grams = ~6 teaspoons
daily
•
< 150 calories from added sugar for
men = 37 grams = ~9 teaspoons
• 4 grams of sugar = 1 teaspoon
Beverages
• 12 ounces of regular pop = 40 grams of
sugar = 10 teaspoons of sugar
• 12 ounces of orange juice = 30 grams of
sugar = 7.5 teaspoons of sugar
Cereals
• 1.5 cups of Honey Nut Cheerios = 19.8
grams = 4.5 teaspoons of sugar
• 1.5 cups of Frosted Mini = 16 grams of
sugar = 4 teaspoons of sugar
• 1 packet of Quaker Instant Oatmeal
Apple Cinnamon= 12 grams of sugar =
3 teaspoons of sugar
Yogurt
• 6 ounces of Oikos non-fat Greek
strawberry yogurt = 17 grams of sugar
= 4 teaspoons of sugar
• 6 ounces of Stoneyfield Organic Greek
FF French Vanilla = 25 grams of sugar =
6 teaspoons of sugar
• Yoplait Original Raspberry Yogurt = 18
grams of sugar = 4.5 teaspoons of
sugar
What can you do?!!?
#1: Read the Food Label!
Current Label
Proposed Label
• Avoid any added sugar listed in the first
5 ingredients.
- anhydrous dextrose, brown sugar,
confectioner's powdered sugar, corn syrup,
corn syrup solids, dextrose, fructose, highfructose corn syrup (HFCS), honey, invert
sugar, lactose, malt syrup, maltose, maple
syrup, molasses, nectars (e.g., peach nectar,
pear nectar), pancake syrup, raw sugar,
sucrose, sugar, white granulated sugar
#2: Avoid/Limit Processed
Foods
• Choose fresh
fruits, vegetables,
nuts, seeds,
meats, cheese,
plain dairy
products, dried
beans, whole
grains etc.
#3 Limit Sweets and Avoid
Adding Sweeteners
• Limit sugary desserts such as candy, ice cream,
cake, cookies, sorbet, pastries, donuts,
chocolate, sugary breads, puddings
• Avoid/limit (1 tsp) adding sweeteners to foods
such as honey, brown sugar, sugar, jelly, jam,
agave nectar, syrup, raw sugar etc.
- Use fresh herb and spices to flavor foods
• Cloves, cinnamon, nutmeg, vanilla extract
ect.
#4 Drink Calorie Free
Beverages
• Choose water, unsweetened tea, seltzer
water, coffee without sugar, water
infused with fruit etc.
Are artificial sweeteners better?
Yang, Qing. “Gain Weight by ‘going Diet?’ Artificial Sweeteners and the Neurobiology of Sugar Cravings: Neuroscience
2010.” The Yale Journal of Biology and Medicine 83.2 (2010): 101–108
Artifical Sweeteners
• Functional MRIs have shown that the
appetite suppression brought about by
real sugar doesn’t happen with artificial
sweeteners, even if they contain calories.
• Repeated exposure to sweets encourages
craving for sweets.
References
•
Anderson G Harvey. Much ado about high-fructose corn syrup in beverages: the meat of thematter.
American Journal of Clinical Nutrition. Vol.86: No. 6, 1577-1578 December 2007
•
Forshee, Richard A., Stoney, Maureen L., Allison,David B., et al. Critical Reviews in Food
Scienceand Nutrition. 47:561-582. 2007
•
Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific
statement from the American Heart Association. 2009;120:1011-20.
•
Popkin BM, Nielsen .(2003 ). The sweetening of the world's diet. SJ Obes Res. Nov; 11(11):1325-32.
•
Sylvetsky, A. C., Welsh, J. A., Brown, R. J., & Vos, M. B. (2012). Low-calorie sweetener consumption
is increasing the United States. The American journal of clinical nutrition, 96(3), 640-646.
•
Welsh, Jean A., et al. "Consumption of added sugars and indicators of cardiovascular disease risk
among US adolescents." Circulation 123.3 (2011): 249-257.
•
Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar
cravings: Neuroscience 2010. The Yale Journal of Biology and Medicine, 83(2), 101–108.