Sugar and artificial sweeteners - PowerPoint Presentation

1. Sugar and artificial sweetenersWhat CHOICes are best for you?

2. from sweet to sweetestNatural sugars & sugar substitutes: Sugar = Turbinado (Sugar in the Raw) = Xylitol  Honey (1-1.5x)  Agave Nectar (1.5x)  Stevia (3-4½x)

3. from sweet to sweetestArtificial sweeteners: Equal (200x sugar)  Sweet N’ Low (300x)  Splenda (up to 1000x)Packets are combined with dextrose* and maltodextrin & are 2x sweeter than sugar

4. LEAST to MOST calories per Teaspoon Sweet N’ Low, Stevia, Splenda, Equal 0 calories XyloSweet 10 calories Sugar, Turbinado Sugar 16 calories Agave Nectar 20 caloriesHoney 21 calories

5. from less to more processedHoney  Agave nectar  Sugar in the raw  Table sugar  Xylitol  Stevia  Splenda = Sweet ‘n Low = Equal Stevia plant

6. Some definitionsWhat is a sugar substitute? What is artificial sweetener? What is the Glycemic Index?

7. Types of natural* SweetenersGranulated White Sugar Brown SugarTurbinado SugarHoneyMolassesMaple SyrupAgave NectarXylitolSteviaSucrose -- white sugar -- Agave nectar*Natural=made from plants or made by bees

8. More about various natural sweetenersIn the following slides you will find out:What the sweetener is made fromCaloriesSweetness compared to sugarInteresting factsHealth effects

9. granulated white table sugar brown & turbinado sugarSugar, or sucrose, is made from sugar cane or sugar beets 16 calories per teaspoonProcessingTable sugar goes back to 500 BC. Until 1700s, only the wealthy could afford it Processed foods contain high levels of sucrose which is used to preserve itHealth effects: Obesity, cavities. Diabetics must limit sugar Glycemic Index = 58sugar canesugar beetscane sugar

10. Honeya natural sugar made by bees from flower nectarcontains Fructose & Glucose & tiny amounts of healthy antioxidants21 calories per teaspoon1-1.5x sweeter than sugar, so you can use lessProcessing: MinimalHealth effects - Infants can contract botulism from honey

11. Agave nectarMade from the agave plantContains mostly Fructose, some Glucose 20 calories/teaspoonProcessing Health effects – eating a lot fructose can lead to insulin resistance (Type 2 Diabetes) Low glycemic index

12. XylitolMade from plant fiber, usually hardwood or corncobs Sugar alcohol10 calories per teaspoon. Same sweetness as sugarProcessingHealth Effects: Fights bacteria that cause cavities Strengthens tooth enamel Reduces ear infections in children Toxic and life-threatening to dogs Low glycemic index

13. Stevia Made from the leaves of the stevia plantFrom South AmericaZero calories 300x sweeter than sugar. Mixed with dextrose in packet ProcessingHealth effects:Safe for people with diabetesSome research shows Stevia is anti-inflammatory, anti-diarrheal & a diuretic

14. Some MORE definitionsWhat is Maltodextrin? What is Dextrose?How can artificial sweeteners have zero calories?The Food & Drug Administration (FDA) considers that a serving with less than 4 calories is dietetically zero calories

15. Why would you use artificial sweetener?Control calories to lose weight Dental Health Regulate Diabetes Limit sugarOther reasons?

16. More about various artificial sweetenersIn the following slides:What the sweetener is made fromCaloriesSweetness, compared to sugarInteresting factsHealth effects

17. Saccharin (Sweet ‘n low) A byproduct of coal processingThe oldest artificial sweetenerZero calories. Suitable for diabetics300x sweeter than sugar. Mixed with dextrose in packet Bitter aftertaste. Is not digested but passes through the bodyHealth effects: In 1970s, suspected of causing bladder cancer. In 2000 this finding was shown to be wrong

18. Aspartame (Equal, NutraSweet)Accidentally discovered in 1965 in a lab Zero calories200x sweeter than sugar. Packets are mixed with dextrose & maltodextrinOf the artificial sweeteners, the taste is closest to sugarUsed in many products Short shelf life. Not heat-stable, so not good for bakingHealth effects: May trigger migraines Toxic for people who have the rare condition PKU

19. Sucralose (Splenda) Accidentally discovered in London in 1976 in a lab Made from sucrose+chlorineZero calories. Suitable for diabeticsFrom 320-1000x sweeter than sugar Approved by FDA in 1998Long shelf life. In baked goods, texture is more dry, less dense than sugarHealth Effects: Less than 25% is absorbed, does not cause cavities

20. More findings about artificial sweetenersResearch studies show:People who drink diet soda tend to gain more weightUsing artificial sweeteners may contribute to obesity & diabetesThe types of gut bacteria are different in people who use artificial sweetenersWhy? Some hypotheses:Sugar tastes sweet and satisfies hunger;Artificial sweetener only tastes sweet but doesn’t satisfy hungerKnowing you’re drinking diet soda make you think you can eat more caloriesThe sweet taste of artificial sweeteners increases sugar cravings and appetiteArtificial sweeteners may trick the body into releasing insulin so the body doesn’t metabolize sugar as wellChanging the gut bacteria may disrupt the body’s ability to regulate blood sugarWhat can be done?Limit how much artificial sweetener you eat Diet soda is a treat not something you drink every dayRecommendations for how much artificial sweetener we can safely eatVideo: Are Diet Sodas Dangerous to Your Health? http://www.cnn.com/videos/health/2013/07/11/newday-intv-gupta-diet-soda-health.cnn

21. There is not one best choice of sweetener:How do you decide what sweetener is best for you?Calories? Taste?Cost?Natural or artificial?Health concerns?Safety?