Sugar and artificial sweeteners What CHOICes are best for you?

from sweet to sweetest Natural sugars & sugar substitutes: Sugar = Turbinado (Sugar in the Raw) = Xylitol  Honey (1-1.5x)  Agave Nectar (1.5x)  Stevia (3-4½x)

from sweet to sweetest Artificial sweeteners: Equal (200x sugar)  Sweet N’ Low (300x)  Splenda (up to 1000x) Packets are combined with dextrose* and maltodextrin & are 2x sweeter than sugar *Dextrose is another name for glucose

LEAST to MOST calories per Teaspoon Sweet N’ Low, Stevia, Splenda, Equal 0 calories XyloSweet 10 calories Sugar, Turbinado Sugar 16 calories Agave Nectar 20 calories Honey 21 calories

from less to more processed Honey  Agave nectar  Sugar in the raw  Table sugar  Xylitol  Stevia  Splenda = Sweet ‘n Low = Equal Stevia plant

What is a sugar substitute? What is artificial sweetener? Some definitions What is a sugar substitute? What is artificial sweetener? What is the Glycemic Index? Sugar substitute: a food additive that tastes like sugar, but usually has fewer calories. Some are natural and some are synthetic Artificial sweetener: a sugar substitute that is synthetic, not natural Glycemic Index: a measure of how quickly glucose sugar is released into the bloodstream

Types of natural* Sweeteners *Natural=made from plants or made by bees Granulated White Sugar Brown Sugar Turbinado Sugar Honey Molasses Maple Syrup Agave Nectar Xylitol Stevia -- Agave nectar Sucrose -- white sugar

More about various natural sweeteners In the following slides you will find out: What the sweetener is made from Calories Sweetness compared to sugar Interesting facts Health effects

granulated white table sugar brown & turbinado sugar Sugar, or sucrose, is made from sugar cane or sugar beets 16 calories per teaspoon Processing Table sugar goes back to 500 BC. Until 1700s, only the wealthy could afford it Processed foods contain high levels of sucrose which is used to preserve it Health effects: Obesity, cavities. Diabetics must limit sugar Glycemic Index = 58 Table sugar and brown sugar is the disaccharide sucrose Sucrose is 2 simple sugars linked together. The simple sugars are glucose and fructose. Plants make sucrose; it is the main sugar in many fruits 16 calories per teaspoon Processing: Sugar cane is crushed & the juice is filtered & treated, boiled, and crystallized. The result is brown or turbinado sugar. Further processing to remove the molasses results in white sugar Table sugar was produced in India as early at 500 BC. Until 1700s, only the wealthy could afford it. In the 1800s, sugar began to be considered a necessity because it was being used in tea, cakes, and chocolate Processed foods contain high levels of sucrose which is used to preserve it Health effects: Sugar can lead to obesity and dental cavities. Diabetics must limit sugar intake. Sucrose is digested quickly but has only a medium glycemic index of 58 because sucrose is only 50% glucose, the other 50% is fructose sugar beets sugar cane cane sugar

Honey a natural sugar made by bees from flower nectar contains Fructose & Glucose & tiny amounts of healthy antioxidants 21 calories per teaspoon 1-1.5x sweeter than sugar, so you can use less Processing: Minimal Health effects - Infants can contract botulism from honey A natural sugar made by bees from flower nectar Contains Fructose & Glucose & tiny amounts of healthy antioxidants 21 calories per teaspoon 1-1.5x sweeter than sugar, so you can use less Processing: Minimal. Honey may be raw, strained, filtered or pasturized Health effects - Infants can contract botulism from honey. Infants younger than 1 year should not eat honey

Agave nectar Made from the agave plant Contains mostly Fructose, some Glucose 20 calories/teaspoon Processing Health effects – eating a lot fructose can lead to insulin resistance (Type 2 Diabetes) Low glycemic index Made from the agave plant Contains mostly Fructose & some Glucose 20 calories/teaspoon. Sweeter and runnier than honey Processing - juice is drained from agave leaves, then filtered, heated, and concentrated into syrup Health effects – eating a lot of agave nectar or other foods high in fructose (including sugar) can lead to insulin resistance (Type 2 Diabetes) and increased triglycerides, a risk factor for heart disease Low glycemic index – absorbed slowly into the bloodstream, does not quickly raise blood sugar

Xylitol Made from plant fiber, usually hardwood or corncobs Sugar alcohol 10 calories per teaspoon. Same sweetness as sugar Processing Health Effects: Fights bacteria that cause cavities Strengthens tooth enamel Reduces ear infections in children Toxic and life-threatening to dogs Low glycemic index Made from plant fiber, usually hardwood or corncobs Xylitol is a sugar alcohol. Xylitol is non-alcoholic 10 calories per teaspoon. Same sweetness as sugar Processing: Hydrogen is added to xylose, a sugar from wood, which chemically converts it to the sugar alcohol xylitol Health Effects – Safe for diabetics, gluten-free, fights bacteria that cause cavities & strengthens tooth enamel, reduces ear infections in children. Xylitol is toxic and life-threatening to dogs Low glycemic index - absorbed slowly into the bloodstream, does not quickly raise blood sugar

Stevia Made from the leaves of the stevia plant From South America Zero calories 300x sweeter than sugar. Mixed with dextrose in packet Processing Health effects: Safe for people with diabetes Some research shows Stevia is anti-inflammatory, anti-diarrheal & a diuretic A sugar substitute made from the leaves of the stevia plant Zero calories. Brand names are Stevia and Truvia 300x sweeter than sugar. Mixed with dextrose in packet. A packet is 2x sweeter than sugar Processing: Leaves are dried, the sweet glycoside molecule, a polysaccharide, is extracted and crystallized Popular natural sweetener from South America. Used in Japan since 1970. Approved in US since 2008. Vegan Health effects: Stevia has little effect on blood glucose & is safe for people with diabetes. Studies show Stevia benefits people with diabetes & high blood pressure Some research shows Stevia is anti-inflammatory, anti-diarrheal, & a diuretic, but more research is needed

Some MORE definitions What is Maltodextrin? What is Dextrose? How can artificial sweeteners have zero calories? The Food & Drug Administration (FDA) considers that a serving with less than 4 calories is dietetically zero calories Find these terms on some of the sweetener packets & in many processed foods. There are many hidden sugars in our diet. Maltodextrin --a type of sugar used as an additive to food --made from starch --flavorless or mildly sweet --used in sodas, candies, and other processed foods --in the US, it is made from corn Dextrose --another name for glucose, a simple sugar found in plants How can artificial sweeteners that contain these sugars have zero calories? Calories The Food & Drug Administration (FDA) considers that a serving with less than 4 calories is dietetically zero calories

Why would you use artificial sweetener? Control calories to lose weight Dental Health Regulate Diabetes Limit sugar Other reasons? Control calories to lose weight – artificial sweeteners have fewer calories than sugar Dental Health – Sugar causes cavities. Xylitol actually prevents cavities! Regulate Diabetes Limit how much sugar you eat, since sugar isn’t good for us

More about various artificial sweeteners In the following slides: What the sweetener is made from Calories Sweetness, compared to sugar Interesting facts Health effects

Saccharin (Sweet ‘n low) A byproduct of coal processing The oldest artificial sweetener Zero calories. Suitable for diabetics 300x sweeter than sugar. Mixed with dextrose in packet Bitter aftertaste. Is not digested but passes through the body Health effects: In 1970s, suspected of causing bladder cancer. In 2000 this finding was shown to be wrong Discovered in 1898 from coal tar, a byproduct of coal processing. Now produced in a laboratory Oldest artificial sweetener. Its name means “resembles sugar”. Widely used since World War 1 when there was a shortage of sugar Zero calories. Suitable for diabetics 300x sweeter than sugar. Mixed with dextrose in packet, a packet is 2x sweeter than sugar Bitter aftertaste. Is not digested but passes through the body Health effects: In 1970s, saccharin was suspected of causing bladder cancer & had a warning label. In 2000 this finding was shown to be wrong

Aspartame (Equal, NutraSweet) Accidentally discovered in 1965 in a lab Zero calories 200x sweeter than sugar. Packets are mixed with dextrose & maltodextrin Of the artificial sweeteners, the taste is closest to sugar Used in many products Short shelf life. Not heat-stable, so not good for baking Health effects: May trigger migraines Toxic for people who have the rare condition PKU Accidentally discovered in 1965 in a pharmaceutical lab while developing a new drug Made from 2 natural amino acids, aspartic acid & phenylalanine Zero calories 200x sweeter than sugar. Packets are mixed with dextrose & maltodextrin, 2x sweeter than sugar Of the artificial sweeteners, the taste is closest to sugar Used in soda, juice, yogurt, cereal, breath mints, chewable vitamins, medications & more Short shelf life. Not heat-stable, so not good for baking Health effects: May trigger migraines Toxic for people who have the rare genetic condition PKU and cannot digest phenylalanine

Sucralose (Splenda) Accidentally discovered in London in 1976 in a lab Made from sucrose+chlorine Zero calories. Suitable for diabetics From 320-1000x sweeter than sugar Approved by FDA in 1998 Long shelf life. In baked goods, texture is more dry, less dense than sugar Health Effects: Less than 25% is absorbed, does not cause cavities In 1976, 2 scientists in London were studying synthetic sucrose to use for insecticide. One told the other to ‘test’ it, but he thought he said to ‘taste’ it. When he did, he discovered sucralose Made from sucrose by a chemical reaction with chlorine Zero calories. Suitable for diabetics From 320-1000x sweeter than sugar. Mixed with dextrose & maltodextrose in packet, a packet is 2x sweeter than sugar Approved by FDA in 1998. By 2008, was approved in 80 countries Used in frozen desserts, soda, baked goods, gum. Long shelf life. In baked goods, texture is more dry, less dense than sugar Health Effects: Less than 25% is absorbed, does not cause cavities

More findings about artificial sweeteners Research studies show: People who drink diet soda tend to gain more weight Using artificial sweeteners may contribute to obesity & diabetes The types of gut bacteria are different in people who use artificial sweeteners Why? Some hypotheses: Sugar tastes sweet and satisfies hunger; Artificial sweetener only tastes sweet but doesn’t satisfy hunger Knowing you’re drinking diet soda make you think you can eat more calories The sweet taste of artificial sweeteners increases sugar cravings and appetite Artificial sweeteners may trick the body into releasing insulin so the body doesn’t metabolize sugar as well Changing the gut bacteria may disrupt the body’s ability to regulate blood sugar What can be done? Limit how much artificial sweetener you eat Diet soda is a treat not something you drink every day Recommendations for how much artificial sweetener we can safely eat Video: Are Diet Sodas Dangerous to Your Health? http://www.cnn.com/videos/health/2013/07/11/newday-intv-gupta-diet-soda-health.cnn

There is not one best choice of sweetener: How do you decide what sweetener is best for you? Calories? Taste? Cost? Natural or artificial? Health concerns? Safety?