added sugar friend or foe? jim painter phd, rd, eastern illinois university professor ashley waters...
TRANSCRIPT
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ADDED SUGAR FRIEND OR FOE?
Jim Painter PhD, RD, Eastern Illinois University Professor Ashley Waters MS, Nutrition Consultant
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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
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe
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“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.
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe
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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.
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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.
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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.
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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
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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
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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
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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
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe
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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
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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%
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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%
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Fruit % RDA in 1 NLEA Serving
Pear (166 g) Fiber: 21%Vitamin C: 12%
Strawberry (147 g) Fiber: 12%Vitamin C: 143%Manganese: 28%
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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%
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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%
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Sugar in Yogurt
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1
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe
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Grape Juice vs Grape Juice Drink
Nutrient Comparison
USDA Database
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Orange Juice vs Orange Juice Drink Nutrient Comparison
USDA Database
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Gone Bananas
010203040506070
BananaBanana Chips
USDA Database
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Air Crisped Banana Chips
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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
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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
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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
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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
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0
20
40
60
80
100
120
140
160
180
mg
/10
0g
Calcium
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0
0.5
1
1.5
2
2.5
mg
/10
0 g
Iron
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Prunes Figs Raisins Dried Cranberries
0
20
40
60
80
100
120
mg
/10
0g
Phosphorus
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0
0.5
1
1.5
2
2.5
mg
/10
0g
Vitamin C
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0
100
200
300
400
500
600
700
800
mg
/10
0g
Potassium
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Prunes Figs Raisins Dried Cranberries0
10
20
30
40
50
60
70
Added Sugar (g)
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0
10
20
30
40
50
60
70
80
90
100
Raisins Dried Cranberries
Nuval Comparison
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Guiding Star Comparison
Raisins Dried Cranberries
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Sugar: When does it change from a friend
to a foe?
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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%)
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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
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe
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High-Fructose Corn Syrup: Harmless Sweetener or Liquid Death?
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US Sweetener Consumption 1970-2005
Wells & Buzby 2008
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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
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= HFCS = Obesity Bray et al. 2004
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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
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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
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= HFCS = Obesity Bray et al. 2004
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Obesity conclusion
HFCS does not play a unique role in the obesity epidemic in the US
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Dietary GuidelinesConsequences of Consumption
Sugar as a FriendSugar as a Foe
High Fructose Corn Syrup
Added Sugar Friend or Foe