ADDED SUGAR FRIEND OR FOE?

Jim Painter PhD, RD, Eastern Illinois University Professor Ashley Waters MS, Nutrition Consultant

ENVIRONMENTAL ELEMENTS

HEREDITYDetermines range of health

Clean Air & WaterExercise

Peace of MindSpiritual Contentment

Polluted Air & WaterSedentary lifestyle

Psychological “Stress”Pride, fear, Anxiety

Secondary Elements:

Health Supporting

Diet

RICH FOODPrimary Element:

Health vs Disease

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe

“ALTHOUGH A UL IS NOT SET FOR SUGARS, A MAXIMAL INTAKE LEVEL OF 25 PERCENT OR LESS OF ENERGY FROM ADDED SUGARS IS SUGGESTED

BASED ON THE DECREASED INTAKE OF SOME MICRONUTRIENTS OF AMERICAN SUBPOPULATIONS

EXCEEDING THE LEVEL.”

Dietary Guidelines

Institute of Medicine of the National Academies , Food and Nutrition Board (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, D.C. : The National Academies Press.

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe

Reduction in Nutrients as Added Sugar Increases

Potassium0

500

1000

1500

2000

2500

3000

0-5%5-10%10-15%15-20%20-25%25-30%30-35%>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and nutrition examination survey (nhanes) 2003-2006.Critical

Reviews in Food Science and Nutrition,50, 228-258.

Reduction in Nutrients as Added Sugar Increases

Calcium 0

100200300400500600700800900

1000

0-5%5-10%10-15%15-20%20-25%25-30%30-35%>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and Nutrition,50, 228-258.

Reduction in Nutrients as Added Sugar Increases

Vitamin A Folate0

100

200

300

400

500

600

700

0-5%5-10%10-15%15-20%20-25%25-30%30-35%>35%

Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and Nutrition,50, 228-258.

Effect of Caloric Restriction

Conducted on male miceDivided into 4 groups

Ad libitum, 85 kcal/wk, 50 kcal/wk, 40 kcal/wkInitiated at 1 month of age

Body weight and life span

Weindruch, Sohal, 1997

Survival %

0

20

40

60

80

100

120

0 mo 10 mo 20 mo 30 mo 40 mo 50 mo 60 mo

Ad libitum

85 kcal/wk

50 kcal/wk

40 kcal/wk

Weindruch, Sohal, 1997

Retardation Growth Hypothesis

Four groups of male F344 rats Fed ad libitum throughout life CR initiated at 6 weeks of life CR initiated 6-26 weeks of life CR initiated from 26 weeks of life

Findings When CR limited to rapid growth period, it did

not substantially change the age of the 10th percentile survivors

CR initiated after rapid growth was almost as effective in increasing the age of the 10th percentile survivors as CR initiated at 6 weeks of age

Masoro, 2005

Yu et al., 1985

Age of Initiation and Time Period of CR and Longevity in Rats

010

0020

00

MedianSurvival

10 thPercentileSurvival

CR (None)

From 6 weeks

6-26 weeks

From 26 weeks

Days

Masoro, 2005

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe

Side Salad Plain

Side Salad w/ Creamy Ranch Dressing

Ceasar Salad Plain

Ceasar Salad w/ Creamy Ceasar Dressing

0 50 100 150 200 250 300

Sugar as a Friend Encour-aging

Salad and Veggie con-sumption

Calories

Vegetable % RDA in 1 NLEA Serving

Tomato (148 g) Vitamin A: 25%Vitamin K: 14%Vitamin C: 31%

Carrot (85 g) Fiber: 10%Vitamin K: 10%Vitamin A: 234%

Broccoli (148 g) Fiber: 15%Vitamin A: 18%Vitamin K: 158%Vitamin C: 220%Riboflavin: 10%B6: 13%Folate: 23%Phosphorus: 10%Manganese: 16%Potassium: 10%

Vegetable % RDA in 1 NLEA Serving

Potato (Baked with skin, 148 g)

Fiber: 13%Vitamin C: 24%Niacin: 10%B6: 23%Folate: 10%Manganese: 16%Phosphorus: 10%Magnesium: 16%Potassium: 17%

Romaine Lettuce (85g) Vitamin A: 99%Vitamin K: 107%Vitamin C: 33%Folate: 29%

Fruit % RDA in 1 NLEA Serving

Pear (166 g) Fiber: 21%Vitamin C: 12%

Strawberry (147 g) Fiber: 12%Vitamin C: 143%Manganese: 28%

Meat % RDA

Beef (3 oz, 95% lean, ground, crumbles, pan cooked)

Protein: 50%Riboflavin: 10%Niacin: 31%B6: 18%B12: 37%Iron: 15%Phosphorus: 23%Zinc: 40%Selenium: 26%

Meat % RDA

Chicken (4 oz, Breast, Baked, or Broiled)

Protein: 70%Niacin: 38%B6: 34%Phosphorus: 26%Selenium: 45%

Pork (1 chop , 150g, lean only, bone in, broiled)

Protein: 38%Thiamin: 46%Riboflavin: 15%Niacin: 16%B6: 20%Phosphorus: 17%Zinc: 12%Selenium: 51%

Sugar in Yogurt

1

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe

Grape Juice vs Grape Juice Drink

Nutrient Comparison

USDA Database

Orange Juice vs Orange Juice Drink Nutrient Comparison

USDA Database

Gone Bananas

010203040506070

BananaBanana Chips

USDA Database

Air Crisped Banana Chips

Calor

ies

Prot

ein

CHO

Fiber

Calcium

Iron

Mag

nesium

Phos

phor

us

Pota

ssiu

m

Vitam

in C

0

2

4

6

8

10

12

14

% RDA Comparison Grapes and Raisins

Grapes Raisin

Calor

ies

Prot

ein

CHO

Fiber

Calcium

Iron

Mag

nesium

Phos

phor

us

Pota

ssiu

m

Vitam

in C

0

2

4

6

8

10

12

Cranberry 1/3 cupDried Cranberry 1/3 cup

% RDA Comparison Cranberries and Dried Cranberries

Calor

ies

Prot

ein

CHO

Fiber

Calcium

Iron

Mag

nesium

Phos

phor

us

Pota

ssiu

m

Vitam

in C

0

2

4

6

8

10

12

14

Raisin 1/3 cupDried Cranberry 1/3 cup

% RDA ComparisonRaisins and Dried

Cranberries

SOMETIMES PRUNES, RAISINS AND FIGS RANK THE HIGHEST.

DRIED CRANBERRIES ALWAYS COME OUT LAST BECAUSE THEY ARE A HIGHLY PROCESSED FOOD.

Nutrient comparison between dried fruits

0

20

40

60

80

100

120

140

160

180

mg

/10

0g

Calcium

0

0.5

1

1.5

2

2.5

mg

/10

0 g

Iron

Prunes Figs Raisins Dried Cranberries

0

20

40

60

80

100

120

mg

/10

0g

Phosphorus

0

0.5

1

1.5

2

2.5

mg

/10

0g

Vitamin C

0

100

200

300

400

500

600

700

800

mg

/10

0g

Potassium

Prunes Figs Raisins Dried Cranberries0

10

20

30

40

50

60

70

Added Sugar (g)

0

10

20

30

40

50

60

70

80

90

100

Raisins Dried Cranberries

Nuval Comparison

Guiding Star Comparison

Raisins Dried Cranberries

Sugar: When does it change from a friend

to a foe?

Sugar in Cereal

Cheereos- 3g sugar/ 100 kcals (12%)Multi-grain Cheereos- 6g sugar/110 kcals

(22%)Honey Nut Cheereos- 9g sugar/110 kcals

(33%)Froot Loops- 13g sugar/120 kcals (43%)Apple Jacks-15g sugar/120 kcals (50%)

Oat

mea

l (Pl

ain)

Cheer

eos

Mul

ti-gr

ain

Cheer

eos

Hon

ey N

ut C

heer

eos

Froot

Loo

ps

Apple

Jack

s0%

5%

10%

15%

20%

25%

30%

35%

40%

45%

50%

% of Calories from Sugar

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe

High-Fructose Corn Syrup: Harmless Sweetener or Liquid Death?

US Sweetener Consumption 1970-2005

Wells & Buzby 2008

HFCS causes obesity

Arguments for: Increase in HFCS consumption

corresponds to increase in obesity in US Only data to support HFCS’s unique role in

obesity Fructose does not elicit insulin response,

causing increased consumption HFCS contains both fructose and glucose

Increased soft drink consumption HFCS main sweetener in soft drinks

= HFCS = Obesity Bray et al. 2004

HFCS causes obesity

Arguments against: White article

Obesity is multifactoral HFCS not significantly different from

sucrose HFCS consumption is low in other

countries with obesity HFCS has leveled off, but obesity has

increased Ecological study

Sugar Honey HFCS

How sweet is it?Sugar is the benchmark

Honey is as sweet as sugar

There are two types: HFCS-55 as sweet as

sugar; HFCS-42 about 92% as sweet

How many calories per

gram?

4/gram 4/gram 4/gram

What's in it?50% fructose 50% glucose

48% fructose 52% glucose

HFCS-55: 55% fructose 45% glucose

HFCS-42: 42% fructose 58% glucose

Comparison of HFCS, sucrose, and honey

Corn Refiners Association 2009

= HFCS = Obesity Bray et al. 2004

Obesity conclusion

HFCS does not play a unique role in the obesity epidemic in the US

Dietary GuidelinesConsequences of Consumption

Sugar as a FriendSugar as a Foe

High Fructose Corn Syrup

Added Sugar Friend or Foe