Download mono and disaccharides (natural sugars)

Artificial Sweeteners vs. Sugar
MONO AND DISACCHARIDES
(NATURAL SUGARS)
ADDED SUGARS
NON-NUTRITIVE
(ARTIFICIAL) SWEETENERS
Overview
 What is “sugar”?
 Nutritional value
 Recommended vs. actual consumption
 What are artificial sweeteners?
 Chemical composition
 FDA regulation (ADI)
 Impact on health
 What should you do?!
Simple Carbohydrates

Simple carbohydrates

Monosaccharides: One molecule (unit)
Glucose
 Fructose
 Galactose


Disaccharides: Two molecules linked together
Lactose
 Maltose
 Sucrose

Simple Sugars: Monosaccharides
 Monosaccharides are “single sugars”

Glucose (most prevalent of all)

Fructose (fruit sugar)

Galactose (part of milk sugar)
Simple Sugars: Disaccharides
 Disaccharides are “double sugars”

SUCROSE = glucose + fructose
 Table sugar

MALTOSE = glucose + glucose
 Malt, beer

LACTOSE = glucose + galactose
 Milk sugar
Where Do I Get Sugar ?
Where Does Sugar Come From?
 Natural sugar
 Sugar cane
 Sugar beet
 Honey
 Processed sugar
 High fructose corn syrup
 Sugar alcohols
 Artificial “Sugar”
 Sugar substitutes
How sweet is that?
 Average can of soda has 10-12 tsp added sugar
 That’s 45-54 grams of sugar…180-216 calories
 That’s 1/4 cup of sugar…!
Sugar Content in Grams and Tsp.
Sugar, g.
Tsp.
1
1/4
Kellogg's Sugar Frosted Flakes. ¾ c.
12
2.5
Kellogg's Pop Tarts, 1 piece
15
3
Cherry Garcia Ice Cream, 1 c.
44
10
Starbuck’s Cinn. Dulce Latte (2 c)
Starbuck’s SF Cinn. Dulce Latte (2 c)
44
17
10
4
Mountain Dew, 24 ounces
90
20
Food Item
Quaker Oats Oatmeal, 1 c.
10 tsp
16.5 tsp
27.5 tsp
1.5 tsp
1 tsp
1.75 tsp
14 tsp
1/4 tsp
11.5 tsp
6.75 tsp
27 tsp
Finding Added Sugars on the Label: The Many
Aliases of Added Sugar
Figure 4.9a
What’s the Trouble with Too Much Sugar ?
Reminder: Goal 6-9 tsp. or less
 NHANES data indicate


Aver. American consumes 22 tsp. added sugar daily


Teen males 13-18 yrs consumed 34 tsp


@16 calories per teaspoon, that’s 352 extra calories!
That’s ¾ cup of sugar and 544 calories!!!
What do you get from added sugar besides calories?




No nutrients
Only energy (calories)….
Ask yourself, “How many “discretionary calories” does
MyPlate allow??
www.myplate.gov
Artificial Sugars and
Sugar Alcohols
What Are Sugar Substitutes?

Sugar substitutes are as sweet or sweeter than
sugar, but contain fewer calories.

Must be approved by FDA and deemed safe before allowed in
food products in U.S.
Alternative Sweeteners
 Sugar Alcohols



Contain about 2 kcal/gram
Artificially created by adding an “OH” group to sucrose
If consumed in excess, diarrhea, cramps, nausea and
vomiting can result (YUCK!)
 Non-nutritive (alternative) sweeteners



Provide little or no energy
Are so sweet you need very little
The calories are actually from the inert
substances in which the chemical is packed
or mixed
Sugar Alcohols

Polyols (sugar alcohols)

Sorbitol, mannitol, xylitol
Absorbed more slowly than sugar
 No spike in blood glucose, but aren’t calorie free
 Not completely absorbed, can cause diarrhea

Alternative Sweeteners
 Acceptable Daily Intakes (ADI) have been
established for:



Aspartame (Nutrasweet)
Sucralose (Splenda)
Steviol glycosides (Truvia)
 No ADI has been set for saccharin but it has been
removed from the list of cancer-causing agents.
Aspartame -- NutraSweet
 Made from two amino acids
 Aspartic acid
 Phenylalanine
 Not suitable for baking; breaks down when heated
and loses its sweetness
 ~200 times sweeter than sugar
 Discovered in 1965….1981 in dry foods, 1983 in soda
pop, 1993 for confectionaries, 1996 all restrictions
removed
 Has 4 kcals/gram…. but you hardly need ANY
Sucralose -- Splenda
 Discovered 1976; approved in US 1998
 ~600 times as sweet as sucrose
 Twice as sweet as saccharin
 Four times as sweet as aspartame (NutraSweet)
 Produced by selective chlorination of sucrose
 Stable under heat
 Stable over broad range of pH conditions
 Used in baking or products requiring a long shelf life
 Contains 96 calories per cup
 1/8 of the 770 calories in the same volume of sugar
 Acceptable daily intake for sucralose is 9 mg/kg body weight/day
 There are 11.9 mg of sucralose in a 1g retail packet of Splenda
Sucralose (Splenda)
C12 H19 Cl3 O8
Sucralose
Sucrose
Chloride
1,6-dichloro-1,6-dideoxy-β-D-fructo-furanosyl 4-chloro-4-deoxy-α-D-galactopyranoside or
Truvia™ Natural Sweetener
 Truvia™ natural sweetener




is a zero-calorie sweetener
Made from the leaves of the
stevia plant.
People have sweetened foods
and beverages with stevia
leaves for hundreds of years.
The taste comes from a
natural ingredient from the
leaves called rebiana.
Contains Erythritol, an allnatural, non-caloric
sweetener for bulk
Truvia
 You can bake with Truvia
 Available in bulk (bags)
 1 packet = the sweetening of 2 tsp of sugar
 Erythritol (the bulking agent) is found in fruits such as
pears, melons, grapes, mushrooms and fermentationderived foods such as wine, soy sauce and cheese.
 Truvia™ is safe for people with diabetes.
 It has no effect on the glycemic index.
 The FDA has issued a “no-objection letter” affirming and
supporting the safety of rebiana.
But should I really
eat artificial
sweeteners?
Pros and Cons of Artificial Sweeteners
Pro
 Saves calories --- could
it help jump start a
weight loss diet??
 People with diabetes
are able to consume
sweet foods without a
glucose surge
 Truvia is all natural…..
Con
 Research indicates most
people do not lose weight -- the sweet taste seems to
cause people to actually eat
MORE calories!!!
 People with PKU MUST
avoid aspartame
 Some people are sensitive
to these products –
headaches, rashes, etc. can
occur
QUESTIONS?