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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.