I C FI I T R L A

I C FI I T R L A B A E D R S N A A ER S E R N A IC E G T O E H U E C S T W A S H U? W O Y E S T F O R

FROM SWEET TO SWEETEST Natural sugars & sugar substitutes: Sugar = Turbinado (Sugar in the Raw) = Xylitol Honey (1 -1. 5 x) Agave Nectar (1. 5 x) Stevia (3 -4½x)

FROM SWEET TO SWEETEST Artificial sweeteners: Equal (200 x sugar) Sweet N’ Low (300 x) Splenda (up to 1000 x) Ø Packets are combined with dextrose* and maltodextrin & are 2 x sweeter than sugar

LEAST TO MOST CALORIES PER TEASPOON Sweet N’ Low, Stevia, Splenda, Equal 0 calories Xylo. Sweet 10 calories Sugar, Turbinado Sugar 16 calories Agave Nectar 20 calories Honey 21 calories

FROM LESS TO MORE PROCESSED Honey Agave nectar Sugar in the raw Table sugar Xylitol Stevia Splenda = Sweet ‘n Low = Equal Stevia plant

SOME DEFINITIONS • What is a sugar substitute? • What is artificial sweetener? • What is the Glycemic Index?

TYPES OF NATURAL* SWEETENERS *Natural=made from plants or made by bees Sucrose -- white sugar v v v v v Granulated White Sugar Brown Sugar Turbinado Sugar Honey Molasses Maple Syrup Agave Nectar Xylitol Stevia -- Agave nectar

MORE ABOUT VARIOUS NATURAL SWEETENERS In the following slides you will find out: • What the sweetener is made from • Calories • Sweetness compared to sugar • Interesting facts • Health effects

GRANULATED WHITE TABLE SUGAR BROWN & TURBINADO SUGAR • Sugar, or sucrose, is made from sugar cane or sugar beets • 16 calories per teaspoon • Processing • Table sugar goes back to 500 BC. Until 1700 s, only the wealthy could afford it • Processed foods contain high levels of sucrose which is used to preserve it • Health effects: Obesity, cavities. Diabetics must limit sugar Glycemic Index = 58 sug ets e b ar sugar cane su gar

HONEY • a natural sugar made by bees from flower nectar • contains Fructose & Glucose & tiny amounts of healthy antioxidants • 21 calories per teaspoon • 1 -1. 5 x sweeter than sugar, so you can use less • Processing: Minimal • Health effects - Infants can contract botulism from honey

AGAVE NECTAR • Made from the agave plant • Contains mostly Fructose, some Glucose • 20 calories/teaspoon • Processing • Health effects – eating a lot fructose can lead to insulin resistance (Type 2 Diabetes) • Low glycemic index

XYLITOL • Made from plant fiber, usually hardwood or corncobs • Sugar alcohol • 10 calories per teaspoon. Same sweetness as sugar • Processing • Health Effects: Fights bacteria that cause cavities Strengthens tooth enamel Reduces ear infections in children Toxic and life-threatening to dogs Low glycemic index

STEVIA • Made from the leaves of the stevia plant • From South America • Zero calories • 300 x sweeter than sugar. Mixed with dextrose in packet • Processing • Health effects: Safe for people with diabetes Some research shows Stevia is antiinflammatory, anti-diarrheal & a diuretic

SOME MORE DEFINITIONS • What 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

WHY WOULD YOU USE ARTIFICIAL SWEETENER? v Control calories to lose weight v Dental Health v Regulate Diabetes v Limit sugar v Other reasons?

MORE ABOUT VARIOUS ARTIFICIAL SWEETENERS In the following slides: • What the sweetener is made from • Calories • Sweetness, compared to sugar • Interesting facts • Health effects

SACCHARIN (SWEET ‘N LOW) • • A byproduct of coal processing The oldest artificial sweetener Zero calories. Suitable for diabetics 300 x sweeter than sugar. Mixed with dextrose in packet • Bitter aftertaste. Is not digested but passes through the body • Health effects: In 1970 s, suspected of causing bladder cancer. In 2000 this finding was shown to be wrong

ASPARTAME (EQUAL, NUTRASWEET) • • Accidentally discovered in 1965 in a lab Zero calories 200 x sweeter than sugar. Packets are mixed with dextrose & maltodextrin Of the artificial sweeteners, the taste is closest to sugar Used in many products Short shelf life. Not heat-stable, so not good for baking Health effects: May trigger migraines Toxic for people who have the rare condition PKU

SUCRALOSE (SPLENDA) • Accidentally discovered in London in 1976 in a lab • Made from sucrose+chlorine • Zero calories. Suitable for diabetics • From 320 -1000 x sweeter than sugar • Approved by FDA in 1998 • Long shelf life. In baked goods, texture is more dry, less dense than sugar • Health Effects: Less than 25% is absorbed, does not cause cavities

MORE FINDINGS ABOUT ARTIFICIAL SWEETENERS Research studies show: Why? Some hypotheses: • Sugar tastes sweet and satisfies • People who drink diet hunger; soda tend to gain • Artificial sweetener only tastes more weight sweet but doesn’t satisfy hunger • Using artificial • Knowing you’re drinking diet soda sweeteners may make you think you can eat more contribute to obesity calories & diabetes • The sweet taste of artificial sweeteners increases sugar • The types of gut cravings and appetite bacteria are different • Artificial sweeteners may trick the in people who use body into releasing insulin so the artificial sweeteners body doesn’t metabolize sugar as well • Changing the gut bacteria may What can be done? • Limit how much artificial sweetener you eat disrupt the body’s ability to regulate • Diet soda is a treat not something you drinkblood every sugar day • Recommendations for how much artificial sweetener we can safely eat • Video: Are Diet Sodas Dangerous to Your Health? http: //www. cnn. com/videos/health/2013/07/11/newday-intv-gupta-diet-soda-health. cnn

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