Sugar Originally Created by Cyndi Willmarth, M. Ed. And Presented by Cyndi Willmarth and Mendy Covington Kentucky Department of Education School and Community Nutrition August 2011
Clear Target: • Learn what sugar is. • Know why products have added sugar and identify the various names for these sugars. • Compare and contrast amounts of added sugar in everyday items
What is sugar ? • Sugar is a natural substance that comes from the fruits, vegetables, grains, and dairy products. • Sugar provides necessary energy for the body. • Refined sugar is plant sugar that has been chemically processed.
Why do we crave sugar? • "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. • The taste of sugar also releases endorphins that calm and relax us.
Different Names for Sugar • Glucose • Fruit Juice Concentrate • Honey • Invert sugar • Lactose • Maltodextrin • Malt syrup • Maltose • Maple syrup • Molasses • Raw sugar • Rice Syrup • Saccharose • Sorghum or sorghum syrup • Sucrose • Syrup • Treacle • Turbinado Sugar • Xylose • Agave Nectar • Barley Malt Syrup • Beet Sugar • Brown Rice Syrup • Brown Sugar • Cane juice crystals • Cane Sugar • Corn sweetener • Corn syrup, or corn syrup solids • Dehydrated Cane Juice • Dextrin • Dextrose • Evaporated Cane Juice • Fructose • High Fructose Corn Syrup
High Fructose Corn Syrup (HFCS) • Used in much greater quantity in the United States than table sugar, because it is significantly less expensive to produce and transport. • The most common added sweetener in processed foods and beverages. (Soda!) • Produced by milling corn (not sugar cane or sugar beet as in typical table sugar. ) Per gram, It is much sweeter than table sugar.
How Consumption Has Changed Sugar, Sugar, SUGAR!! At the end of the 19th century (1887-1890), the average American consumed 5 lbs. of added sugar per year. Today, an average American consumes 2-3 pounds of sugar each week. Over the last 20 years, sugar consumption in the U.S. has increased from 26 pounds to 135 lbs. of sugar per person per year. (60 lbs is High Fructose Corn Syrup) Added Sugar consumption includes table sugar and highly refined sugars that are incorporated into many of the foods we eat (bread, peanut butter, condiments, sauces, etc.). Need more sugar
Why Has The Amount Changed? 1. Increase in sugary drinks. 2. Larger variety of sugars. 3. Sugar is added to more foods than in the past.
7 Reasons why companies add sugar to their products? 1. Gives baked goods texture and color 2. Fuels fermentation which enables bread to rise 3. Helps preserve foods such as jams and jellies
7 Reasons why companies add sugar to their products? 4. Balances the acidity of foods containing vinegar and tomatoes 5. Serves as a bulking agent in baked goods and ice cream 6. Boosts Flavor 7. Makes you want MORE!!
Added Sugar: In What? How Much? Part 2
Let’s Look at Some Sugar Stacks! (www. Sugarstacks.com)
Vitamin Water- B Relaxed (Jackfruit and Guava Flavor) 20 oz 3 Tablespoons 8 oz 1 Tablespoon
Capri Sun Pacific Cooler 3 ½ tablespoons
Minute Maid Lemonade 20 oz bottle 1/3 cup 8 oz glass 2 Tablespoons
32 ounce Big Gulp (Coca-Cola) and a 44 ounce Super Big Gulp (15% Ice in Cup) 32 oz drink 2/3 cup of sugar 44 oz drink 2/3 cup of sugar
A word about 100% juice…… 100% Apple Juice 8 oz glass 2 Tablespoons 16 oz bottle 1/4 cup
Yoplait Light Yogurt (6 oz) 1 Tablespoon
Graham Crackers (2 sheets/4 squares) 2 teaspoons
Fig Newton's 4 cookies 2 Tablespoons
1 Tablespoon Ketchup 1 teaspoon sugar (A ketchup packet has about ½ teaspoon sugar)
Pop Tarts Frosted Cherry 1 pop tart 2 Tablespoons
2 plain Eggo waffles with ¼ cup syrup 3 Tablespoons 1 tsp
One Cup Cheerios Cereal ¼ teaspoon
Slurpee: 28 oz Cherry and 40 oz Cola 28 oz cup 1/3 cup of sugar 40 oz cup 1/2 cup of sugar
21 oz (Medium) Chocolate Shake from McDonalds ½ cup sugar
The Last Word…How Sweet it is! • Read the labels of all packaged food you buy, prepare, or eat. Look for sugar names, and look at how many grams of sugar are in the product. • Artificial sweeteners do not have the empty calories of sugar, but they do contribute to your craving of more sugar. • Processed /Packaged Foods have added sugar. Whole Foods do not. Limit packaged foods and you limit added sugar!