SUGAR & HEALTH

ABOUT SUGAR INTRODUCTION TYPES OF SUGAR WHY IS SUGAR NEEDED? WHY SHOULD WE AVOID SUGAR? NATURAL VERSUS ARTIFICIAL SUGAR FREE SUGAR

INTRODUCTIONAs we have grown as a country (in more ways than one), sugar has continued to play an increasingly more prominent role in our food.  It’s not just sugary foods like candy and cookies, but sugar has made its

way into practically EVERYTHING we eat.

Unfortunately, it’s not just sugar that’s killing us, but scientifically

manufactured “sugar”.

WHAT IS SUGAR?

Sugars are a class of carbohydrates and thus one source of food energy.

Sugar is a sweet crystalline substance mainly consisting of sucrose.

TYPES OF SUGAR

WHY IS SUGAR NEEDED?

Although an excess amount of sugar consumption is held responsible for number of heath problems, but sugar plays an important role for functioning of human body.

It provides taste and texture to food items. Instant items. Hoard of energy: Sugars and starch supply energy to the body in the form of glucose. Supply of micro nutrients: Eating plenty of these foods, within a calorie-controlled diet

promotes health and reduces chronic disease risk. Medical uses of sugar: Medical uses of sugar can be used to make oral rehydration

solution (ORS) which can help to prevent dehydration in children who have infantile diarrhea or vomiting.

WHICH SUGAR SHOULD BE AVOIDED?

The sugar alternatives that are used in the drinks like diet coke should be avoided because they are:

Non-alcoholic Sweetened by the manufacturer with sugar or any caloric sweetener. > 25 calories per 8 pounds 200 times sweeter than sugar

NATURAL SUGAR V/S ARTIFICIAL SUGAR

Naturally occurring sugar is the sugar found in whole, unprocessed foods, such as milk, fruit, vegetables, and some grains. One of the most common natural sugars is fructose, which is found in fruit.

However, artificial sugars are found in coke and other fast foods, they supply calories and also few or no nutrients.

Your body’s response to sugars does not depend on whether they are naturally present in a food or added to the food

WHICH SUGAR SHOULD WE EAT?

Is sugar bad for you?

Fruit has sugar! Is fruit bad for you.

Does fructose cause CANCER?

  There’s no evidence that fructose causes or any kind of disease and fructose is found in the fruits  Cancer cells require glucose, not fructose,

for energy and survival. High blood glucose and insulin levels set the stage for cancer growth in the body, so individuals with insulin resistance, high blood sugar, and type 2 diabetes are at higher risk. There is no evidence to support the notion, but no cancer cell can live without glucose.

HIDDEN SOURCES OF ADDED SUGARS IN “HEALTHY FOODS”It is easy to identify regular soda pop and energy drinks as

examples of empty calories, but what about sugary foods and drinks that also have nutrients? Choose brands that have less added sugar than their rivals. Or, select unsweetened versions. See the list below for nutritious foods that often have too much added sugar:

Yogurt – regularly sweetened and frozen Chocolate milk, sweetened soy milk or rice milk Breakfast cereals – especially granola Oatmeal – sweetened instant flavors.

“FREE SUGAR”

The Scientific Advisory Committee on Nutrition (SACN) recently released a report in the UK on Carbohydrates where they gave new recommendations in line with WHO that free sugar intake should account for no more than 5% of daily energy intake. But what are free sugars, just how much sugar is that, and what does it mean in day to day life?

A slightly misleading term.

‘Free sugars’ comprise of all monosaccharide's and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and unsweetened fruit juices. Under this definition lactose (the sugar in milk) when naturally present in milk and milk products and the sugars contained within the cellular structure of foods (particularly fruits and vegetables) are excluded.

AMERICAN’S LOVE AFFAIR WITH SUGAR Before we get into the biological and physiological stuff relating to sugar and

how it affects our body, I want to talk about just how big of a factor sugar plays in our lives.

This might be the most telling statistic relating to sugar, especially when that close to 70% of America is overweight .

1822: Americans consume 45 grams of sugar every five days, or the amount of sugar in a can of coke.

2012: Americans consume 756 grams of sugar every five days, or 130 POUNDS of sugar a year.

EFFECTS OF SUGAR ON HEALTH

A. HEALTH AND WELLNESS

B. DENTAL ISSUES

A. HEALTH AND WELLNESS

• Health comprises of both Physical Health and Mental Health.• In layman’s language, health means:“A state of complete physical, mental and social well-being and not

merely the absence of disease or infirmity.”• Definition of the term has not been revised since 1948.

I. PHYSICAL HEALTH

Comprises of:

Physical Entities

Nutrition

Developing components

Fitness, like muscular strength

Flexibility

Bodyweight management

Good health:

FOOD(whole and real foods)

SLEEP(enough sleep)

EXERCISE(3-4 times a

week)

MEDITATION(10 minutes

daily)

II. OBESITY• Definition:“Condition where a person has accumulated so much body fat that

it might have a negative effect on their health.”• It has doubled since 1980.• In 2014, more than 1.9 billion adults and an estimated 41 million

children under 5 years of age were overweight or obese.• It is a more prominent reason of death than being underweight.• In Africa also, the number of obese children has doubled since

2014.• But, obesity is preventable.

WHO’s definition of overweight and obesity:

S. No. Age groups Underweight Obesity1. Adults BMI greater than or

equal to 25BMI greater than or

equal to 30

2. Children under 5 years of age

BMI greater than 2 standard deviations above WHO Child Growth Standards

median

BMI greater than 3 standard deviations above WHO Child Growth Standards

median

3. Children aged between 5-19 years

BMI-for-age greater than 1 standard

deviation above WHO Growth Reference

median

Greater than 2 standard deviations above WHO Growth Reference median

Causes Of Obesity:

Health Impacts Of Obesity:

• Coronary heart diseases• High Blood Pressure• Stroke• Abnormal Blood Fats• Metabolic Syndrome• Overweight and Obesity

related health problems in children and teens

• Reproductive Problems• Sleep Apnea

• Obesity Hypoventilation Syndrome

• Cancer Osteoarthritis• Type 2 Diabetes• Gallstones

B. DENTAL ISSUES• Definition of Dental Cavity:

“An infectious microbiological disease of the teeth that results in localized dissolution and destruction of the calcified tissues.”

• Appears largely on tooth surface with pits and fissures.• Also, found in interproximal areas that are not exposed to salivary

flow, tongue movements and effects of mastication of food.

TYPES OF DENTAL CAVITIES

Enamel Cavities

Pit or Fissure Cavities

Smooth Surface Cavities

Acute Dental

Cavities

Chronic Dental

Cavities

RampantCavities

Early Childhood Cavities

ROLE OF SUGAR IN TOOTH DECAY: FOR DECAY:

PLAGUE

SUGARSUSCEPTIBLE TOOTH

DECAY

i. Bacteria utilizes the

sugars in the food.

ii. Acids are produced,

which demineralize

the tooth surface.

HOW TO AVOID CAVITIES:

Reduction in sugar intake. Avoiding high calories deserts and snacks.

Eating naturally sweet and nutritious foods.

Avoiding sticky sugars, like candies.

Sugary beverages to be taken with meals, in few quantities.

EPIDEMIOLOGICAL STUDIES RELATED TO SUCROSE:

1. VIPEHOLM STUDIES• Done by Gustafsson et all from 1945-1953 in Sweden’s mental

hospital.• Diet provided was nutritious but with a very small amount of sugar

and no snacks. • The dental cavity was low among the inmates.• Later, the inmates classified into the following 7 groups: Control group Sucrose group – 300 grams initially and later 75 grams Bread group – 345 grams. i.e. 50 grams of sugar

..contd.

..contd. Chocolate group – 65 grams of sugar Caramel group – 22 caramels;70 grams of sugar 8 toffee group – 6 grams of sugar 24 toffee group – 120 grams of sugar• Conclusion:I. Increased carbohydrate mainly sugar increased cavities.II. Increase in cavities seen when sugar consumed in the form

which shall be retained on the surface of the teeth.III. In between meals increased cavities.IV. It varies widely.V. Withdrawal of sugary foods, activity of cavity disappears.VI. Clearance time of sugar is closely related with cavities’

activities.

2. HOPE WOOD HOUSE STUDY

• In an orphan in Australia, they were on a vegetarian diet with occasional serving of egg yolk.

• Sugar and refined carbohydrates were excluded.

• Dental cavities was negligible.

• When children left the orphan, they started with a routine diet.

• There was a sharp rise in the rate of cavities due to higher intake of sugar.

OTHER FACTORS RESPONSIBLE FOR DENTAL CAVITY:

DENTAL CAVITY DUE TO:

COMPOSITION AND VISCOSITY OF SALIVA FLOW RATE OF SALIVA

ANTIBACTERIAL PROPERTY

ROLE OF MICROORGANISMS

DENTAL PLAQUE ROLE OF ORAL HYGIENE PRACTICIES

ROLE OF GENETICS

SUGAR…THE TRUTH!!The video gives the viewers an insight into the world of “Artificial Sweeteners”. The name sounds attractive, but will it be the same once the truth is revealed?• It discusses the “fear of heart attacks”, prevalent due to “junk food” in north America. This resulted in a “low fat diet”.• The emergence of processed or canned food came into existence. There came a new entry- “REFINED SUGAR”!• A test was conducted which pointed AT SUGAR. But, shockingly, all the scary tests were called “flawed due to human interventions”.• There came “AMERICAN SUGAR REFINING COMPANY”, with brands like coca cola, pepsi, general foods, nestle, sunshine, etc.• The sale of processed foods started rising sharply. But, the foods termed “LOW FAT” actually had “ADDED SUGAR”.• There was a drastic fall in the sale of sugar foods, leading to the welcome of the devil giant, called “ARTIFICIAL SWEETENERS”.• The most dangerous and the most used (yes!!!) was the aspartame.• Aspartame was producing a bacteria in our body, called “CANDIDA” (member of the yeast family).• As per biology, our body has 80% good and 20% bad bacteria. Candida was eating up the goods ones, colonizing for itself. It fed on

BURGERS, PIZZA, COKE, FRIES, etc.

 

The side effects were:• Fatigue • Weight loss• Irregular bowel syndrome• Constipation • Fungal infection, etc.

To fight this, there is a need to exercise, have foods containing natural sugars (as they are helpful for our bodies) and make probiotics an important part of their diet.

WOULD YOU PREFER SUGAR OR CANDIDA?CHOICE IS YOURS.

Worst Drink

Jamba Juice Chocolate Moo’d Power Smoothie

900 calories10g fat183g carbs166g sugar (= 2 pints Ben &

Jerry’s Butter Pecan Ice Cream)

Jamba Juice’s All Fruit Smoothies

They have no added sugar. Always get the small 16oz size!

Better Alternative

Worst Crunchy Snack

Gardetto’s Special Request Roasted Garlic Rye Chips

160 calories10g fat (2g sat. fat, 2.5g trans)40mg sodium

Fat equivalent=3 strips bacon

Snyder’s Sourdough Nibblers (16 pieces)

120 Calories0g fat100mg sodium

Better Alternative

Worst Cocktail

Margarita500 calories32g carbs

Pre-made margarita mix is almost all high-fructose corn syrup

Also avoid Rum & Coke!

Bloody Mary140 Calories8g carbs150mg sodiumLots of Vitamin C and AScrewdrivers are pretty good too!

Better Alternative

Worst Cereal

Quaker 100% Natural Granola, Oats, Honey &

Raisins420 calories12g fat (7g saturated)30g sugarMore sugar than Cocoa

Pebbles!Calorie equivalent= 8

chicken wings!

Kashi Go Lean140 calories1g fat (0 saturated)10g fiber6g sugar13g protein

Better Alternative

DID YOU KNOW

• Honey is 55% fructose and more harmful than sugar.• WHO Scientists have suggested a limit on the intake of sugar.• Dept. of Health Human Sciences stated that in American adults,

13.4% calories are from hidden sugar.• Glucose can be metabolized by any cell, unlike fructose (only

liver).• Processed food is high on fructose.• Food and Drug Administration’s (FDA) list of foods that are

“Generally Recognized as Safe” (GRAS) in 1958 includes sugar.

..contd.

• WHO recommends limiting all added sugars to six teaspoons a day.

• There is no evidence to blame fructose alone for development of the diseases.

• Harmful foods items mainly consist of:1. Added Sugar & High Fructose Corn Syrup2. Artificial Sweeteners• Portion size is one vital factor.

SUGAR- HAVE YOUR CAKE AND EAT IT TOO!

• Ultimately, we see that sugar is targeted worldwide for all the health problems. But, anything in excess is harmful to health, for example salt.

• The portion and the type of sugar you intake it what matters the most.• Sugar provides the energy required by the body to perform certain

activities. Therefore, complete stoppage of sugar consumption wont help either.

• WHO recommends the intake of sugar, as discussed earlier.• Added or artificial sugar are the ones to be avoided completely. Sugar

from fruits, etc. is needed by the human body.• Therefore, sugar is essential for the human body.

JUST REMEMBER TO EAT THE RIGHT KIND OF SUGAR!