Semi-sweet: Americans should cut sugar consumption by more than half, says AHA

[BurtWorm]

http://www.scientificamerican.com/blog/60-second-science/post.cfm?id=semi-sweet-americans-should-cut-sug-2009-08-25




By Katherine Harmon in 60-Second Science Blog
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The average American consumes about 22 teaspoons (355 calories) of added sugar a day, according to a report released yesterday by the American Heart Association (AHA). That amount should be cut down to a maximum of six teaspoons (100 calories) a day for women and nine teaspoons (150 calories) for men, the group recommends.

"For the first time we've created specific recommendations about the amount of sugars that can be consumed in a heart-healthy diet," lead report author Rachel Johnson, of the University of Vermont in Burlington, told Reuters.

A diet high in added sugar—the sort that makes up the sanguine syrups in sodas and saccharine snacks, rather than the natural sugars found, for instance, in whole fruits—could lead to obesity and cardiovascular disease, as well as diabetes and a host of other illnesses, according to the research compiled by the American Heart Association. And if Americans slim down, Johnson and her colleagues note, the country could shed billions of dollars in health care costs.

The biggest cloying culprit in the U.S. is soft drinks, which account for a third of the added sugars people consume. Next on the list are candies and sugar itself (16 percent) and cakes, cookies and pies (13 percent).

The report also notes that observational research has linked a high-sugar diet with one that's also low in important nutrients.

"Sugar has no nutritional value other than to provide calories," Johnson said in a prepared statement.

For its part, the industry group the Sugar Association did not see a sweet side to the report, issuing a statement that said, "Very few of the cited references by the AHA are directly related to sugars and heart health impacts," Reuters reports.

Diet drinks and artificial sweeteners might not hold the answer for those with a sweet tooth either, as studies have linked them to increased consumption and weight gain.

The Wall Street Journal's health blog has a handy list for locating the extra sugar in your daily diet.

[sasquatch]

1. How about we replace the HFCS w/real sugar and then we'll talk

[Dora]

5. I share that opinion.

:thumbsup:

[FarCenter]

6. High Fructose Corn Syrup and Cane Sugar are about equally bad

HFCS comes in a couple of varieties. HFCS 55, which is 55% fructose and 45% glucose is commonly used as a soft drink sweetener and HFCS 42, which is 42% fructose and 58% glucose is commonly used for baking.

http://en.wikipedia.org/wiki/High-fructose_corn_syrup

Sucrose (cane sugar) is a disaccharide molecule consisting of a molecule of fructose and a molecule of glucose bound together. Early on in digestion, it is hydrolyzed into the fructose and glucose in a 50%-50% ratio.

http://en.wikipedia.org/wiki/Sucrose

Therefore, you are not avoiding fructose by eating sucrose.

The solution is to eat less sugar. Both fructose and glucose have adverse effect when consumed to excess.

Great Aunt Caroline always told us kids not to eat to much sugar or we would get diabetes. Great Aunt Caroline grew up before insulin was discovered, when if one of your friends became diabetic, they died.

Starch, as in white flour, is broken down by digestion into glucose and glucose dimers and trimers.

[Hannah Bell]

2. much of the sugar consumed is "hidden" sugar added to products by

manufacturers.

[valerief]

3. Sugar tells your brain you're full. Fructose does not so you think you're still hungry.

No, I'll continue to eat my paltry amount of sugar (paltry since I eat very little processed food, er, foodstuff). And I'll supplement it with stevia. No artificial sweetner shit for me.

[tridim]

4. I still don't understand why anyone drinks diet soda.

It tastes like chemicals.. Nasty stuff.

Just drink water, or tea if you need caffeine.

[sasquatch]

7. Drink water? To quote W.C. Fields: "I never drink water cause fish fuck in there."

[azmouse]

8. I don't know why anyone drinks any type of soda.

It's all crap.

[tridim]

10. At least real soda tastes good

I drink no more than about 5 sodas a year now..

That's down from about 6 cans a DAY before I wised up in my early 30's. I was a certified Dr. Pepper freak.

[1]

13. i drink no more than 4 sodas a year now. i don't understand why anyone would need 5...

[enlightenment]

16. *snork*

Thanks for that . . . :)

[tridim]

22. If you drink 5 and send in your tabs you get a prize

If you only drink 4 you don't get squat.

Good snark BTW. I deserved that. :)

[1]

24. hey, we're all friends here. peace...

[pipi_k]

19. I once lived with someone who drank cans upon cans upon cans

of TAB.

OK. That's got to be the total armpit of sodas.

It didn't even taste good, for pete's sake.

yech.


My favorite soda was Coca cola in the little green glass bottles. Real Coca cola. Not that crap they sell nowadays, whatever they did to it, then put it in a shitty plastic bottle.

Bah!!!!

There was no treat better than putting a nickel or dime into the Coke machine and hearing the clunk clunk clink clink and getting a real honest to goodness soda with a metal cap you had to pry off.

memories...

[Bluenorthwest]

47. What they did to Coke was replace cane sugar with HFCS

and that is why the taste sucks. Coke bottled in Mexico is still made the old way, for Mexicans rejected the bad tasting new form. So when I drink a rare actual soda, it is always 'hencho in Mexico' or nothing. American made Coke is gross.
But that crap they sell nowadays, is that crap they sell in the US nowadays, in more demanding markets they still have the glass bottles and old formula. And we import that back to the US to server our Latin market. I've ben told that 'Kosher' Coke is also the old stuff, but I am not sure of that.

[tabbycat31]

32. I drank 4 cases a week until I was 26

quit cold turkey

[JackintheGreen]

9. You say "Americans should cut by half"

but I hear "Americans should double consumption." USA! USA! USA!

[FarCenter]

11. Fructose, insulin resistance, and metabolic dyslipidemia

This reviews some of the bad effects of fructose. However, as noted above regular table sugar contains about 50% fructose, the same as HFCS. Corn syrup contains 100% glucose. The reason that they convert corn syrup to high fructose corn syrup is to make it taste like cane syrup.

Review -- Fructose, insulin resistance, and metabolic dyslipidemia
Heather Basciano, Lisa Federico and Khosrow Adeli

Nutrition & Metabolism 2005, 2:5 doi:10.1186/1743-7075-2-5

This article is available from: http://www.nutritionandmetabolism.com/content/2/1/5

Abstract
Obesity and type 2 diabetes are occurring at epidemic rates in the United States and many parts of
the world. The "obesity epidemic" appears to have emerged largely from changes in our diet and
reduced physical activity. An important but not well-appreciated dietary change has been the
substantial increase in the amount of dietary fructose consumption from high intake of sucrose and
high fructose corn syrup, a common sweetener used in the food industry. A high flux of fructose
to the liver, the main organ capable of metabolizing this simple carbohydrate, perturbs glucose
metabolism and glucose uptake pathways, and leads to a significantly enhanced rate of de novo
lipogenesis and triglyceride (TG) synthesis, driven by the high flux of glycerol and acyl portions of
TG molecules from fructose catabolism. These metabolic disturbances appear to underlie the
induction of insulin resistance commonly observed with high fructose feeding in both humans and
animal models. Fructose-induced insulin resistant states are commonly characterized by a profound
metabolic dyslipidemia, which appears to result from hepatic and intestinal overproduction of
atherogenic lipoprotein particles. Thus, emerging evidence from recent epidemiological and
biochemical studies clearly suggests that the high dietary intake of fructose has rapidly become an
important causative factor in the development of the metabolic syndrome. There is an urgent need
for increased public awareness of the risks associated with high fructose consumption and greater
efforts should be made to curb the supplementation of packaged foods with high fructose additives.
The present review will discuss the trends in fructose consumption, the metabolic consequences
of increased fructose intake, and the molecular mechanisms leading to fructose-induced
lipogenesis, insulin resistance and metabolic dyslipidemia.

[CTyankee]

12. But isn't fructose the sugar you eat in fresh fruits?

I always thought that natural fructose that you get in sweet fruits such as berries, melons, stone fruits, apples, oranges etc. had "good" sugar, i.e. fructose, in them...

[FarCenter]

17. Small amounts of fructose in normal amounts of fruit are not harmful

Fruits contain a mix of fuctose, glucose, sucrose with small amounts of other sugars. There is a table at http://en.wikipedia.org/wiki/Fructose that shows the relative concentrations in various fruits and vegetables. Apples are fairly high in fructose compared with, for example, apricots.

From the paper we can see that the modern diet contains far more fruit and fruit juices and the excess sugars are the problem. The body tolerates excessive amounts of glucose a little better than fructose, but both are a problem.

---

Fructose metabolism

Fructose is readily absorbed and rapidly metabolized by
human liver. For thousands of years humans consumed
fructose amounting to 16–20 grams per day, largely from
fresh fruits. Westernization of diets has resulted in significant
increases in added fructose, leading to typical daily
consumptions amounting to 85–100 grams of fructose
per day. The exposure of the liver to such large quantities
of fructose leads to rapid stimulation of lipogenesis and
TG (triglyceride) accumulation, which in turn contributes to reduced
insulin sensitivity and hepatic insulin resistance/glucose
intolerance. These negative effects of fructose are the reason
that fructose metabolism has gained recent research
attention.

[CTyankee]

21. So if I consume 3 fruits a day plus 2 glasses of wine (white and red)

am I OK?

I am thinking of my travels in Italy and Spain where so many people consume both wine and fresh fruit more frequently than Americans do.

[FarCenter]

27. It depends on the size of the fruits and the glasses

But generally, if the fruits are like apple, pear, peach and the glasses are 4-6 ounce, I'd think it OK. It would also depend on what other sources of sugar there are in your diet.

[nadinbrzezinski]

29. Portion control

think of it this way... a PORTION of fresh grapes is 12-15 grapes depending on the size

An apple is a small apple...

See where I am going

And wine... again depends on portion, but I suspect in Italy you will get a glass of wine, not one that counts for two.

You will also get normal portions of cheese and bread and all that.

Happy travels.

[kimmerspixelated]

14. Stevia-no glycemic value.

Also Agave nector has a low glycemic value and it tastes like a cross between honey and syrup.

[FarCenter]

18. It seems that Agave nectar is low glycemic because it is low glucose, high fructose

Agave syrup consists primarily of fructose and glucose. One source<4> gives 92% fructose and 8% glucose; another<5> gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave syrup to another. Due to its fructose content and the fact that the glycemic index only measures glucose levels, agave syrup is notable in that its glycemic index and glycemic load are lower than many other natural sweeteners on the market.

From http://en.wikipedia.org/wiki/Agave_syrup

[kimmerspixelated]

15. The sugar industry will soon put the kabosh

on this and diss the report. MONEY MONEY MONEY!!!

[malaise]

20. Hubby and I only use

brown sugar and a two pound bag lasts us two weeks. We use most of it in homemade lemonade.

[create.peace]

26. wow, we use a few pounds every 6 months!...nt

[nadinbrzezinski]

30. We don't even use a pound in a year,

Me diabetic, so we really do not use sugar in any form.

Now some splenda, lately stevia... yes some. But even with that I am careful... too much splenda I will go to the bathroom, why I started using the Stevia

[Bluenorthwest]

48. In case you like such things, there is a tasty Stevia sweetened soda

out called Zevia. I like the stuff. It should be available in CA with ease. Several flavors, and no crap in it. Slightly spendy, but worth it.

[Luminous Animal]

36. Yowza! A two pound bad would last me

3 or 4 years.

[TexasObserver]

37. Bill Clinton was president the last time I bought a bag of sugar.

I'll occasionally buy ice cream or a cake, of course, but I don't put sugar in anything, so I never buy it.

[Initech]

23. Replace sugar with HFCS and I'll agree with ya.

[pleah]

25. Did that over 5 years ago.

K&R

[nadinbrzezinski]

28. I am all for it, so are they going to get the FOOD INDUSTRY

to cut down on how much sugar they use in their products?

NAH, get the people to do this but shit... why not try to get some of this from the food chain in the highly processed crap

[Yo_Mama_Been_Loggin]

31. Weigh out the amount of sugar listed on a can of pop.

It'll shock you as to how much you're really consuming.

I only drink diet drinks if I drink pop.

[omega minimo]

33. People need to eat less PRE-PROCESSED foods, where the sugar and other nasties lurk.

:hi:

[flvegan]

34. In other news, Americans should cut shit consumption by more than half

Stop consuming garbage, and sugar is a non-issue.

[TexasObserver]

35. Recommend ... avoid candy, pastries, and other sugary foods.

Watch out for fruit juice that isn't freshly squeezed.

Limit restaurant and fast food. Check ingredients of foods for sugar content and levels.

If it takes sweet, it's probably got some form of sugar in it.

[Luminous Animal]

38. And bread and cereals and mayo and ketchup

and barbecue sauces, mustard, salad dressings, crackers, pickles, relish, cough medicine, tomato paste, lunch meats, tonic water, yogurt, peanut butter, canned soups & vegetables, pasta sauces, spice rubs, bullion, mac & cheese, dried fruit, dried tomatoes, all jellies, preserves & jams,smoked fish, processed cheese, many spices, horseradish, and on and on and on. One thing that every European friend has commented on is the sweetness of our food. Most appalling to them is how sweet our bread is. Nearly everything on the grocery store shelves contains one or more of the following sugars.
* Corn sweetener
* Corn syrup, or corn syrup solids
* Dehydrated Cane Juice
* Dextrin
* Dextrose
* Fructose
* Fruit juice concentrate
* Glucose
* High-fructose corn syrup
* Honey
* Invert sugar
* Lactose
* Maltodextrin
* Malt syrup
* Maltitol
* Maltose
* Maple syrup
* Molasses
* Raw sugar
* Rice Syrup
* Saccharose
* Sorbitol
* Sorghum or sorghum syrup
* Sucrose
* Syrup
* Treacle
* Turbinado Sugar
* Xylose

[TexasObserver]

39. Pick the ones which are most healthy, be aware of their sugar content, and use discretion.

Bread and cereal can be good for one in ways candy and pastries cannot. Picking the better breads or cereals is up to each person, and exercising sound judgment about their use is likewise.

Mayo and Ketchup both have too much sugar in them, and care must be given to limit their intake. A little is fine. Too much is not. I don't eat ketchup twice a month. I might eat mayo once a week. Bread I eat daily, because a dark, grainy, unsweet, multi grain bread high in fiber is good for the body.

There is too much sugar in processed foods, a condition which has existed in America for at least the past 50 years. Each person decides if and when they'll stop adding sugar to things, or stop eating far too much of it in processed foods.

[Luminous Animal]

40. I'm curious, what brand of bread you eat...

even my local health food store carries only one kind of bread that contains no sugar and only one kind of granola. As for sugar in processed food in the U.S., it has increased over the past 50 years in both individual products and as a whole. In some products, it has doubled. Even fresh fruits and vegetables now contain more sugar than they did 50 years ago. http://www.timesonline.co.uk/tol/news/uk/article1752342.ece

[TexasObserver]

41. People cooked a lot more 50 years ago, and used sugar in quantity.

Cakes were baked, not bought.

Kool Aid and Tea were filled with sugar.

The average family ate and drank a ton of sugar in the 1950s and 1960s. Cakes, ice cream, breads, cereals, tea, Kool aid - all had massive quantities of sugar routinely used in their preparation at homes in America.


Nature’s Own Sugar Free 100% Whole Grain Wheat is my bread.

[Luminous Animal]

44. The USDA reports that sugar intake has increased by 500%

over the past 50 years.

And your bread? It contains a sweetener called maltinol, a sugar alcohol which is neither a sugar or alcohol but a chemical compound produced by Corn Products Specialty Ingredients. Not exactly health food and has a high glycemic index, close to that of sugar and it is not a "diet" ingredient. It is also (ahem) sweet which contributes to the food manufacturers goal of keeping Americans hooked on sweet.

[TexasObserver]

45. Mine hasn't. Mine has vastly decreased.

As for sugar in foods, I don't expect to eliminate sugar from my diet, but I do expect to limit my intake. Some form of sugar is in most processed foods, even bread that is good for my body. I judge foods by what they do for my body, not their level purity. I'm not allergic to sugar. I like sugar. I just don't want sugar being the main reason I eat something. That's the difference between eating healthy bread versus eating a donut.

Some people choose to blame their lives on choices others make for them. Some choose not to accept that, and know it's untrue. I'm in the latter group. Those in the former group always take umbrage with those in the latter group, because such beliefs strike at the very heart of the "it isn't my fault" believers.

If addiction was as overwhelming as some pretend it to be, we'd all be walking around, weighing 400 pounds, drinking alcohol all day and night, smoking cigarettes, downing caffeine, popping pills, smoking crack, and cleaning our plates at every restaurant meal in America.

[krabigirl]

42. I'd rather die than give up sweets. I don't eat too much of it, but a bit.

[TexasObserver]

43. I eat sugar, but I generally avoid those things full of it.

Nothing wrong with eating a brownie with ice cream on it, if it's not a weekly event. Once every couple months? Great. Once a week? Not so great.

We are programmed to like sugar, but we have to exercise our discretion taking it in, and that is where the battle is fought.

[excess_3]

46. how much cane sugar was in a typical 12 oz can of soda ...

before the era of corn sweetener.

please be specific

a milligram
a gram
a kilo
????

[FarCenter]

49. Some posts on the web say Mexican coke has 39 grams of sugar per 12 oz bottle

Which is basically the same weight of sugar as regular coke with 40.5 grams per 12 oz.