SUGAR • A white crystalline carbohydrate used as a sweetener and preservative; occurs naturally in fruits • SIMPLE Carbohydrate • Different forms—white, brown , honey, or corn syrup • Popularity—adds taste, color, bulk, thickness to foods, can be a preservative in high amounts
SUGAR • “Empty calories”– no nutritional value but has calories • Often found together with fats (chocolate, cakes) • Does not cause diabetes • Is linked to tooth decay • Can lead to obesity • Can depress the immune system
Eliminate sweetened beverages (includes diet sodas, zero-calorie sports drinks, Crystal light, Mio, and fruit juices) • The two most abused sugars in the American food supply are: • High fructose corn syrup (HFCS) • Sucrose (aka sugar or table sugar) • The artificial (laboratory-derived) sweeteners are: • Aspartame • Saccharin • Sucralose Soda/sports drinks = HFCS Fruit juices/Teas = HFCS or sucrose Diet sodas = Aspartame Zero-calorie sports drinks = Sucralose Crystal light = Sucralose Mio = Sucralose
How much sugar is too much? • The American Heart Association (AHA) recommends: • Men: 9 teaspoons of sugar/day • Women: 6 teaspoons of sugar/day • Children: 3 -8 teaspoons of sugar/day Sugar conversion 4 grams = 1 teaspoon
A Sample of the American Diet + + Honey Nut Cheerios (1 bowl): 9 g Whole wheat toast Skim milk (4 oz): 6 g (1 slice): 3 g + + = 40 g (10 tsp) OJ (8 oz): 22 g = 75 g (18. 75 tsp) Peanut butter (2 Tbs): 3 g Strawberry Coke (12 oz): 39 g Jelly (2 Tbs): 13 g yogurt (6 oz): 14 g White bread (2 slices): 6 g
How much sugar is in that? Minute Maid Apple Juice vs. Dunkin Donuts: The sugar in one 15. 2 fl oz bottle of Minute Maid apple juice has is equivalent to roughly 25 Dunkin Donut sugared munchkins (52 grams) = Minute Maid Orange Juice vs. Fruit Loops: The sugar in one 15. 2 fl oz bottle of Minute Maid orange juice is equivalent to 4 cups of Kellogg’s Fruit Loops (48 grams) =
So, what is real food? Abundance of fiber Colorful Perishable Found in the periphery of the store Very few ingredients Contains no added sugars Food that has been grown
HOW TO REDUCE SUGAR INTAKE • Eat REAL food. Focus on quality, not quantity. • Keep introducing natural, real foods into your diet and let them gradually crowd out the bad, processed junk. • Prepare foods with less sugar. • Eat sugar free foods. • Use healthy foods, like fruit, to help with a sweet tooth. • Buy canned fruit in water, not syrup. • Eat fresh foods.
How Easy Sugar Adds Up Food Grams of Sugar tsp of Sugar Snicker's bar, 2 oz 30 g 7. 5 Low-fat fruit flavored yogurt, 8 oz 28 g 7 1 cup chocolate ice cream (2 small scoops) 34 g 8. 5 Pepsi, 12 oz 42 g 10. 25 Pancake syrup, 1/4 cup 42 g 10. 25 Hostess Lemon Fruit Pie, 4. 5 oz 46 g 11. 5 Lemonade, 12 oz 49 g 12. 25 Strawberry Passion Awareness Fruitopia, 20 oz 71 g 17. 75 Mc. Donald's Chocolate Shake, Med (16 oz) 84 g 21
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