Added Sugars: Coming Soon to a Food Label Near You Nick Rose, MS, CN Nutrition Educator - PCC Markets www.nickdigsfood.com
Learning Objectives: 1. Explain the updates coming to the Nutrition Facts Panel, including the inclusion of both total and added sugars. 2. Identify added sugars in packaged foods, and list 3 strategies for reducing consumption of added sugars. 3. Describe the health impacts associated with consumption of added sugars, and contrast these with consumption of intrinsic sugars from fruits and vegetables.
Source: Changes to the Nutrition Facts Label at www.fda.gov
What is Added Sugar? Sugars (and syrups) that are added to foods or beverages when they are prepared or processed
Added Sugar Many Names! Agave Barley malt Beet sugar Blackstrap molasses Brown rice syrup Brown sugar Cane crystals Cane juice Cane sugar Castor sugar Coconut sugar Corn syrup Date sugar Demerara Dextrose Evaporated Cane juice Fructose Fruit juice concentrate Glucose High fructose corn syrup Honey Invert sugar Lactose Maltose Malt syrup Maple syrup Molasses Muscovado Powdered sugar Raw sugar Rice syrup Sorghum syrup Sucanat Sucrose Sugar Tapioca syrup Turbinado
Health Impacts of Added Sugar? Tooth decay Heart disease Metabolic syndrome Diabetes Obesity Fatty liver disease Inflammation Gout
How much sugar do we consume? 75 lbs/year! 23 tsp / day! 53 gallons soda/year!
12
13
How Much Added Sugar? Plain Yogurt Sweetened Yogurt 14
Activity: Calculating Added Sugar Working as group. Calculate the Added Sugar Content of a selection of common food items into tsp Each sugar packet = 1 tsp = 4g sugar Convert grams from the Nutrition Panel into user friendly tsp
Group Activity: How many sugar packets? Food Serving Size Total Sugar (g) Tsp ADDED sugar Salad Dressing 2 tbls 4g Dark chocolate 1 oz 8g Milk chocolate 1 oz 16g Milk 1 cup 11g 0 tsp Chocolate Milk 1 cup 24g Orange Juice (100%) 1 cup 22g Soda 12 oz can 40g Soda 20 oz bottle 65g [4g sugar = 1 tsp = 1 sugar packet]
Dietary Guidelines for Added Sugar 2015 Dietary Guidelines: Consume less than 10% of calories from added sugars Sugar Intake for adults and children: Reduce the intake of free sugars to less than 10% of calories Suggests reduction to below 5% of calories for optimal health benefits
American Heart Association (AHA) Scientific Statement. August 22, 2016. Summary: No added sugar until 2 years old Children should eat less than 25 grams of added sugars daily Kids are sweet enough already
2015 Dietary Guidelines: 1. Follow a healthy eating pattern 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all
% Kcal How does the Standard American Diet compare with the 2015 Dietary Guidelines for Americans (DGA)? 16 11 10 10 5 6 ADDED SUGAR SATURATED FAT Average Inake in US DGA 2015 Alternate Recc*
Low Sugar Popular Diets 57% of US consumers report low sugar is important in deciding what foods to buy ~Nielson 2018
Hidden Sources of Added Sugars What % of packaged foods contain added sugars?
Hidden Sources of Added Sugar Food Sugar (g) Serving Size Added Sugar Intake Sliced bread 2g 2 slices 4g Salad dressing 4g 2 Tbls 4g Pasta sauce 4-6g ½ cup 5g Yogurt, flavored 12g ¾ cup 12g
What about the Sugars in Fruit? The Dietary Guidelines for Americans emphasize the need to: Reduce our intake of added sugars Increase our intake of fruits and vegetables Whole fruits are packaged with: Fibers slow absorption of sugar Phytonutrients help transport glucose into cells Added sugars are much more energy dense than whole fruits Ex: Soda vs Apples
Healthier Juice Habits: 1. Consume additional servings of whole fruit and vegetables. Juice should only be one of your five cups per day. 2. Dilute 100-percent juice with water or sparkling water for a reduced-sugar beverage. 3. Use juice as a smoothie base and include whole fruits/veggies to provide fibers missing in the juice. 4. Look for juice with added purée/fiber, or look for cloudy juices, or juices with added pulp. These have higher levels of beneficial antioxidants. 5. Look for lower-sugar juices. Grapefruit juice has 20 percent less sugar than orange juice. Watermelon juice has 50 percent less than apple juice. Is Juice healthy? https://nickdigsfood.com/2017/07/09/is-juice-healthy/ 29
High Fructose Sweeteners: High fructose corn syrup Agave Fruit juice concentrate Fructose
Non-Nutritive Sweeteners (NNS)? Artificial Sweeteners (NAS) Acesulfame Aspartame Neotame Saccharin Sucralose Plant-derived NNS Stevia Monks fruit extract Sugar alcohols (Low Caloric) Erythritol Malitol Mannitol Sorbitol Xylitol*
Honey Infants should never eat honey immune system is unable to protect against botulism Per spoonful, honey contains 18% less sugar than table sugar Still an added sugar Exemption allowed in new Nutrition Labels (+)
Tips for Reducing Intake of Added Sugars?
Tips for Reducing Intake of Added Sugars? Tip #1: Ditch the soda!
Tip #2: Avoid Artificial Sweeteners Tips for Reducing Intake of Added Sugars?
Tip #3: Replace Sweet Snacks with Savory Snacks Tips for Reducing Intake of Added Sugars?
Tip #4: Eat fruit when you are craving something sweet Tips for Reducing Intake of Added Sugars? If you re not hungry enough to eat an apple, then you're not really hungry
Soda Taxes?
Label Claims Sugar Free No Added Sugar No Artificial Sweeteners No HFCS No Refined Sugars Low Glycemic Sweetener
References: 1. Executive Summary. Dietary Guidelines for Americans 2015-2020. 2. Dietary Sugars Intake and Cardiovascular Health: a scientific statement from the American Heart Association. Circulation 2009: 120(11). 3. Children should eat less than 25 grams of added sugars daily: American Heart Association Scientific Statement. August 22, 2016. 4. Association between intake of total vs added sugar on diet quality: a systematic review. Nutr Rev 2015:73(12). 5. Consumption of Added Sugars Among U.S. Adults, 2005 2010. NCHS Data Brief 122; May 2013. 6. Fruit Juice in Infants, Children, and Adolescents: Current Recommendations. Pediatrics May 2017. 7. Added fructose: a principal driver of type 2 diabetes mellitus and its consequences. Mayo Clinic Proc 2015;90(3). 8. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 414: 2014 9. Sweetening of the global diet, particularly beverages: patterns, trends, and policy responses. The Lancet: 4(2) 2016. 10. The short-term impacts of the Philadelphia beverage tax on beverage consumption. American Journal of Preventative Medicine: April 2018.
% Kcal How does the Standard American Diet compare with the 2015 Dietary Guidelines for Americans (DGA)? 16 11 10 10 5 6 ADDED SUGAR SATURATED FAT Average Inake in US DGA 2015 Alternate Recc*
Added Sugars: Coming Soon to a Food Label Near You Nick Rose, MS, CN Nutrition Educator Seattle, WA www.nickdigsfood.com NickRoseDigsFood@gmail.com