facts about sweeteners how science sees it
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Facts about sweetenersTRANSCRIPT
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1 Fitch, C., and K. S. Keim. Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners. Journal of the Academy of Nutrition and Dietetics 112.5 (2012): 739-58.
2 Gropper, Sareen, Jack L. Smith, and James L. Groff. Advanced Nutrition and Human Metabolism. 4th ed. Belmont: Thomson/Wadsworth, 2005.
3 Guthrie, Helen A. Introductory Nutrition. 6th ed. St. Louis: Times Mirror/Mosby College, 1986.
4 Mahan, L. Kathleen, and Sylvia Escott-Stump. Krauses Food and Nutrition Therapy. 10th ed. Philadelphia: Saunders, 2008.
5 White, J. S. Straight Talk about High-fructose Corn Syrup: What It Is and What It Aint. American Journal of Clinical Nutrition 88.6 (2008): 1716S-721S.
The Facts About Sweeteners: How Science Sees It
Although newspapers, social media and television reporters have a lot
to say about sweeteners, the facts and the science behind nutritive
sweeteners often get lost. And although the debate over which sweeteners
is most associated with optimal health has changed over the years, the
evidence-based facts regarding how the human body treats all sweeteners
remain the same. The way science sees it, glucose, fructose, galactose,
honey, high fructose corn syrup, agave nectar, lactose and sucrose are
much more similar than you might think.
SWEETENER Fructose
Glucose Galactose Agave Nectar Honey
High Fructose Corn Syrup
Sucrose
Lactose
TYPE
Monosaccharide
Monosaccharide
Monosaccharide
PrimarilyMonosaccharide
Primarily Monosaccharide
Primarily
Monosaccharide
Disaccharide
Disaccharide
CALORIESper gram 4
4 4
4 4
4
4
4
COMPOSITON
6-carbon sugar made of carbon,
hydrogen + oxygen
6-carbon sugar made of carbon,
hydrogen + oxygen
6-carbon sugar made of carbon,
hydrogen + oxygen
fructose + glucose + other sugars
glucose + fructose
+ sucrose + other sugars
fructose + glucose + other sugars
glucosefructose galactoseglucose
0 20 40 60 80 100 120 140
Glucose 60-70High Fructose Corn Syrup 92-99
Lactose 16
Agave Nectar 105-110*Fructose 117
Galactose 32Honey 95-100*Sucrose 100
Sucrose
*Estimated Sweetness
Sweetness of Selected Sweeteners Relative to Sucrose
Hanover LM, White JS. Manufacturing, composition, and applications of fructose. Am J Clin Nutr. 1993;58(suppl):724S-32S.
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Once sweeteners are absorbed, the body cannot distinguish between them
Most sweeteners are digested in the small intestine, where disaccharides and polysaccharides are broken down into the smallest unit of sugar: a monosaccharide (glucose, fructose and galactose are examples). HFCS, honey, and agave nectar are already available as monosaccharides and are not changed in the digestive process.
After absorption and a minor amount of metabolism by the small intestine, fructose and glucose are taken up by the liver. Glucose in the liver can be stored as glycogen or enter glycolysis, the process of transforming glucose into energy. Most of the fructose is converted to glucose and glycogen. A small portion of fructose is converted to lactate and a very small amount (15%
REFERENCE: Tappy L, Le KA. Metabolic Effects of Fructose and the Worldwide Increase in Obesity. Physiol Rev. 2010;90:23-46.
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