Summary: All things Sugar and Sugar Substitutes

Our weekly support groups always start with a moment of breathing and meditation to get focused and centered and it helps us all be more present and focused.

We also always have a weekly Mantra:

“I will fuel my body with healthy and satisfying foods.”

Once a month we have a nutrition based topic.  We have covered Protein and fats and this month it is:

All things Sugar and Sugar substitutes

AS with everything I am providing information I have researched from the FDA, AMA and the CDC.  If you read something and want more information or disagree that is fine but I always expect every one to do their own research and make your decisions for you and your family.  I am just educating not suggesting or expecting. So Here we go.

 

Health Dangers of too much added sugar

Heart Disease, Liver Disease, HBP, Obesity, ADHD, Aging skin, Stroke, Cavities,

Mood, Joint health, Memory and focus

Naturally occurring sugars and added sugars

There are two types of sugars in American diets: naturally occurring sugars and added sugars.

 

  • Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose).
  • Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).

 

Natural Occurring vs Added 

 

Natural sugars are found in fruit as fructose and in dairy products, such as milk and cheese, as lactose. These foods contain essential nutrients that keep the body healthy and help prevent disease. Natural sources of sugar are digested slower and help you feel full for longer. It also helps keep your metabolism stable.

Refined sugar, or sucrose, comes from sugar cane or sugar beets, which are processed to extract the sugar. Food manufacturers then add the chemically produced sugar, typically high-fructose corn syrup, to many packaged foods. The body breaks down refined sugar rapidly, which causes insulin and blood sugar levels to skyrocket. Since it is digested quickly, you don’t feel full after you’re done eating, regardless of how much you ate. Increased consumption of refined sugar has been linked to the rise in obesity rates, which is associated with higher risks of cancer. 

 Sources of added sugars

The major sources of added sugars in American diets are regular soft drinks,candy, cakes, cookies, pies and fruit drinks (fruitades and fruit punch); dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and other grains (cinnamon toast and honey-nut waffles).

 

Finding added sugars in food

Total sugars include both added sugars and natural sugars.

Added sugars are the ones you want to limit.

Naturally occurring sugars are found in milk (lactose) and fruit (fructose). Any product that contains milk (such as yogurt, milk or cream) or fruit (fresh, dried) contains some natural sugars.

In 2016, the Food and Drug Administration revised the Nutrition Facts label to list both “Total Sugars” and “Added Sugars.” But some companies have until mid-2021 to make the switch to include added sugars.

Reading the ingredient list on a processed food’s label can tell you if the product contains added sugars, just not the exact amount if the product also contains natural sugars.

 

Names for added sugars on labels include:

Brown sugar, Corn sweetener, Corn syrup  ,Fruit juice concentrates, High-fructose corn syrup, Honey, Invert sugar, Malt sugar, Molasses, Raw sugar, Sugar, Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose), Syrup.

 

 

Furthermore, some products include terms related to sugars. Here are some common terms and their meanings:

Sugar-Free – less than 0.5 g of sugar per serving

Reduced Sugar or Less Sugar – at least 25 percent less sugars per serving compared to a standard serving size of the traditional variety

No Added Sugars or Without Added Sugars – no sugars or sugar-containing ingredient such as juice or dry fruit is added during processing

Low Sugar – not defined or allowed as a claim on food labels

 

Keep in mind that if the product has no fruit or milk products in the ingredients, all of the sugars in the food are from added sugars. If the product contains fruit or milk products, the total sugar per serving listed on the label will include added and naturally occurring sugars.

 

Need to reduce added sugars

Although sugars are not harmful in small amounts to the body, our bodies don’t  need sugars to function properly. Added sugars contribute additional calories and zero nutrients to food.

 

Over the past 30 years, Americans have steadily consumed more and more added sugars in their diets, which has contributed to the obesity epidemic. Reducing the amount of added sugars we eat cuts calories and can help you improve your heart health and control your weight.

 

How Much Is Too Much?

4 Grams = 1 Teaspoon 

The American Heart Association recommends no more than 6 teaspoons or 100 calories (25 grams) of added sugar a day for women and 9 teaspoons or 150 calories  (36 grams) for men. But the average American gets way more: 22 teaspoons a day (88 grams).

 

No Calorie Sweeteners 

*I want to be sure to add the asterisk here.  This category is one where you need to know yourself.  Sweet often causes sweet.  In other words low cal or no cal sweeteners can cause you to crave more sugar.  It make also cause you inflammation and pain.  So in other words just because it is tested and is less calories, etc it is important that you reduce the intake of added sugars but also artificial and processed foods.*

Low-calorie sweeteners have a long history of safe use in a variety of foods and beverages, ranging from soft drinks to puddings and candies to table-top sweeteners. They are some of the most studied and reviewed food ingredients in the world today and have passed rigorous safety assessments.  When added to foods and beverages, these low-calorie sweeteners provide a taste that is similar to that of table sugar (sucrose), and are generally several hundred to several thousand times sweeter than sugar. They are often referred to as “intense” sweeteners. Because of their intense sweetening power, these sweeteners can be used in very small amounts and thus add only a negligible amount of calories to foods and beverages. As a result, they can substantially reduce or completely eliminate the calories in certain products such as diet beverages, light yogurt and sugar-free pudding. In addition, many low-calorie sweeteners do not contribute to cavities or tooth decay.

FACTS

Low-calorie sweeteners are reviewed for safety by the federal government before being approved for use in foods and beverages.

 All approved low-calorie sweeteners can be safely consumed by the general population, including people with diabetes, pregnant women and children.

Low-calorie sweeteners do not cause or increase the risk of cancer.

 Low-calorie sweeteners do not cause or increase the risk of other health conditions.

Alternative sugars 

Coconut

Because coconut sugar is a plant-based, natural sweetener, some people feel it is more nutritious than regular table sugar. In reality, coconut sugar is almost identical to regular cane sugar in terms of nutrients and calories.

Monk fruit sweeteners

 are 150-200 times sweeter than sugar and contribute sweetness to foods and beverages without adding calories. 

Stevia is probably the healthiest option

followed by xylitol, erythritol, and yacon syrup. 

Natural sugars like maple syrup, molasses, and honey are less harmful than regular sugar and even have health benefits. Yet, they should still be used sparingly.

CHALLENGE:  Start reading labels buy less with ADDED Sugars!

So tell me after hearing all of this what are your takeaways? 

We hope this was educational for you and you are enjoying what we have to offer.

April Support groups have amazing destruction starters.  

See you there

Coach Paris đź’ś

Sally and Marlene

 

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.