Sugars & Grains Presented by Fred Hardinge, DrPH, RD Associate Health Directo General Conference of SDA Monosaccharides Simple Sugars Glucose (Dextrose) Fructose Galactose Within the body, ALL are converted to glucose! Oligosaccharides Disaccharides or Simple Sugars Sucrose Lactose Maltose Common Forms: brown sugar, corn syrup, invert sugar, honey and natural sweeteners. 1 2 3 Polysaccharides complex sugars Starch: complex carbohydrate Dietary Fibers: water soluble water insoluble Glycogen major CHO source of muscles SITE ENZYMES END PROD Mouth (significant) Salivary Amylase Polysaccharride Maltose Stomach (minimal) Halted Minimal Small Intestines (most) Maltose, sucrose, lactose, Large Intestines (Guthrie 83) Carbohydrate Digestion Pancreatic Amylase Dextrin, Glucose, Fructose, Maltase, Sucrase, Lactase Galactose Bacterial Fatty Acids, Gas, Galactose Role of Carbohydrate in Body 1. Primary source of energy source especially during exercise 2. Spare muscle protein 3. Act as a metabolic primer 4. Vital fuel for central nervous system 5. Play an important role in positive mood 6. Chosen properly: rich source of vitamins, minerals, dietary fiber, phytochemicals and antioxidants 4 5 6
How Much Do We Each Use? Common Sources of Simple Sugars Is Honey a Sugar? 158 pounds per man, woman, and child in the US Sucrose Lactose Beet, cane, brown, sorghum, maple syrup & honey Up to 25% of total caloric intake in US Found only in milk A unique form of sugar Similar to sucrose Structure: glucose & fructose in solution! 50% 50% Maltose Cereal, germinating seeds, beer. It is a refined sugar none the less! 7 8 9 Sugars Include... Sweetness of Sugars Impact of Refined Sugars brown sugar corn sweetener corn syrup fructose fruit juice concentrate glucose (dextrose) high-fructose corn syrup honey invert sugar lactose maltose molasses raw sugar [table] sugar (sucrose) syrup Sugar Relative Sweetness Lactose 16 Galactose 32 Maltose 33 Glucose 74 Sucrose 100 Honey & Invert Sugar 127 Fructose 173 NutraSweet 385 1. Increases tooth decay 2. Excess calories leading to obesity 3. Strains glucose regulatory systems 4. Lowers immunity 5. Increases risk of degenerative disease 6. Displaces necessary nutrients 7. Refined sugar is NOT essential! 10 11 12
Effects of Food Processing on Blood Glucose Levels Sugar and Insulin Spikes Carbohydrate and Endurance mg/dl Plasma glucose levels 85 80 75 70 65 60 55 50 Apple Apple Sauce Apple Juice 30 60 120 150 180 Minutes after meal 240 1 140 40 06:00AM/ 07:30AM/ 09:00AM/ 10:30AM/ 12 Noon 03:00PM/ 06:00PM/ 09:00PM/ 12:00AM/ 03:00AM/ 06:00AM/ Normal Hi Sugar 200 180 160 140 120 100 80 60 40 20 0 Lo CHO Diet Moderate CHO Diet Hi CHO Diet 13 14 15 Teaspoons of sugar Sugar Weakens White Blood Cells Ability to Destroy Bacteria 0 14.0 6 10.0 12 5.5 18 2.0 24 1.0 No. bacteria destroyed Snacking & Tooth Decay No. of Snacks Per Day DMF Score u No Snacks 3.3 u One 4.8 u Two 5.7 u Three 8.5 u Four to Eight 9.8 The frequency of eating sweets is probably the most cariesproducing dietary practice. A.E. Nizel, Nutrition in Preventive Dentistry, 1972 Beverages Frozen desserts Candy Baked goods Common Sources of Refined Sugar Hot & cold beverages Breakfast cereals 16 17 18
Hidden Sugars in Foods Malted milk 12 oz 42 Soft drinks 12 oz 10-12 Canned fruit (light syrup) 1 serving 8 Chocolate cake 1 (4 oz slice) 8 Chocolate candy 1 oz 7 Fruit pie 1 slice 7 Ice cream 1 scoop 5 Donut, glazed 1 each 4 Jam, jelly 1 Tbs 3 Teaspoons THE SOFT DRINK EXPL OSION 14 billion gallons 55 gallons per year per person 576 12 oz. servings per person $54 billion in sales annually Liquid Candy US Data 19 20 21 1000 800 600 400 200 0 2 5 SOFT DRINK CONSUMPTION 8 Oz. Serving/person/year 12 39 159 1849 1879 1899 1919 1939 1950 1960 1970 1980 19 1995 2000 194 366 620 Servings per man, woman, & child 712 805 865 Diabetic Benefits of a High- Carbohydrate, High-Fiber Diet Reduces levels of serum cholesterol and triglycerides Reduces blood pressure in those with hypertension Promotes discontinuation of insulin therapy for non-insulin dependent diabetics Reduces risk of death from heart disease Good Sources of Soluble and Insoluble Fiber Foods high in soluble and insoluble fiber Amount Food Item Soluble Fiber (g) Insoluble Fiber (g) 10 each Dried figs 7.5 9.9 1 cup Garbanzo beans 8.6 15.4 1 cup Large lima beans 8.9 24.9 1 cup Soybeans-dry 12.6 18.0 1 cup Red kidney beans 12.7 22.4 1 cup Corn grits 15.4 2.5 1 cup Carob flour 30.1 10.9 22 23 24
Principles of Sugar Reduction Decide you want to eat less sugar. Don t tempt yourself! Enjoy natural beverages especially water! Adapt current favorite recipes. Develop new favorites. Limit yourself to 8 or less teaspoons of sugar per day. Be concerned about your total sugar consumption, rather than the kind. 25