Sweets for the Sweet
Been sweet for so long…
• 100 yrs ago sugars that were available were;
Maple syrup, Sorgham, Honey, Cane sugar.
100 yrs ago we, Americans, consumed about 2
pounds of sugar a year. Today, it is estimated the
average American consumes over 100 pounds
per year! (130-160 #’s!!)
…and our sweetness grows…
• 1924, Haven Emerson of Columbia University,
Director of Institute of public health, noticed
diabetes deaths in NYC increased 15 fold since Civil
war yrs, deaths up to 4 fold in US cities. He noticed
this coincided w/ equally significant increases in
sugar consumption, which had about doubled w
introduction of soda and candy companies.
Who are the Sweets?
• Sucrose; Sucrose, like all complex sugars, breaks down
during digestion into two simple sugars: glucose and
fructose. Glucose is transported by insulin to the cells for
energy, which, unless burned, gets stored away as fat.
• Glucose is the foundation for the Glycemic Index (GI), which
ranks foods on how they affect our blood glucose levels.
This index measures how much your blood glucose
increases in the two or three hours after eating certain
foods
• Fructose: Processed differently in the body via the liver. :
Fructose does not raise blood glucose levels immediately
the way glucose does, and is therefore considered low on
the glycemic index. But don’t be fooled into thinking that’s
a good thing.
‘round and ‘round we go…
Empty love affair?
• Sugars are more than just tooth decay and
empty calories! MANY studies link sugar
consumption with diseases, such as;
• Heart Disease
• Diabetes/Insulin Resistance
• Cancer
• (Metabolic Disease)
…you have my heart…
• Heart Disease; American Heart Association
recommends decreasing one’s sugar (added, not
naturally occurring) intake to:
Women: ~ 20 grams per day
Men: ~30 grams per day
Children: ~12 grams per day
And last year they made the statement; "excessive
consumption of sugars has been linked with several
metabolic abnormalities and adverse health
conditions, as well as shortfalls of essential
nutrients."
…love found in dangerous heights..
• 2. Diabetes/Insulin Resistance; Sugar intake does
not cause Type 2 diabetes, but excessive sugar
intake causes symptoms seen associated w diabetes
such as weight gain and insulin resistance.
(Diabetes Care 2013;36(1);150-156 “moderate
amounts of HFCS Impair Insulin sensitivity in HEALTHY
young men (ages 21-25).
Chronic elevated insulin (and a tired pancreas) leads to;
Heart disease
Increased Triglycerides
High Blood Pressure
Decreased HDL’s
…let not your sweet love grow ugly
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Cancer Cancer (2007 World cancer research fund “Food, Nutrition, Phy activity
& prevention of cancer”) 537 pgs. Cancer originates in genetic mutations, but
diet, activity level, and other lifestyle factors play a critical role in determining
whether these mutations occur, making cancer a largely preventable disease.
This is among the main conclusions of Food, Nutrition, Physical Activity, and
the Prevention of Cancer: A Global Perspective, released in November 2007 by
the World Cancer Research Fund (WCRF) International and the American
Institute for Cancer Research (AICR). The report lays out a cogent groundwork
for understanding how diet, exercise, and other lifestyle factors affect cancer
risk, as well as how to use this information for more effective cancer
prevention on a global scale.
The report concluded that about 40% of all cancers are linked to poor diet,
physical inactivity, and suboptimal body weight. The panelists recommend
maintaining a body mass index of between 21 and 23 (until now, the standard
recommended range has been 18.5 to 24.5), exercising moderately, and
limiting consumption of alcohol, high-fat foods, and refined carbohydrates
such as sugary beverages
Look at your love up close…
• Fructose; a crystalline sugar C6H12O6 sweeter and more soluble than
glucose : the very sweet levorotatory d -form of fructose that occurs
especially in fruit juices and honey —called also fruit sugar, levulose
• HFCS (High fructose Corn Syrup) a sweetener made by processing corn
syrup to increase the level of fructose, usually to between 42% and 55% of
the total sugar, with the balance being glucose. It is used extensively as a
sweetener in processed foods and soft drinks, particularly soda and baked
goods, but it is included also in many foods not normally thought of as
sweet foods.
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Fructose: Fructose does not raise blood glucose levels immediately the way glucose does, and is therefore
considered low on the glycemic index. But don’t be fooled into thinking that’s a good thing.
Fructose travels to the liver where it gets converted to triglycerides—the fats in the blood that are
associated with heart disease. Like excess blood glucose, blood triglycerides made from fructose are
stored as fat, which increases the size of your fat cells, contributing to weight gain and obesity.
The excess triglycerides created when you eat fructose increase insulin resistance, thereby boosting insulin
production to very high levels, which fosters the development of diabetes in a “back door” fashion.
Fructose also interferes with the absorption of minerals and impairs the immune system
“50 ways to name your lover”…
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1.Barley malt
2.Beet sugar
3.Brown sugar
4.Buttered syrup
5.Cane juice crystals
6.Cane sugar
7.Caramel
8.Corn syrup
9.Corn syrup solids
10.Confectioner’s sugar
11.Carob syrup
12.Castor sugar
13.Date sugar
14.Demerara sugar
15.Dextran
16.Dextrose
17.Diastatic malt
18.Diatase
19.Ethyl maltol
20.Fructose
21.Fruit juice
22.Fruit juice concentrate
23.Galactose
24.Glucose
25.Glucose solids
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26.Golden sugar
27.Golden syrup
28.Grape sugar
29.High-fructose corn syrup
30.Honey
31.Icing sugar
32.Invert sugar
33.Lactose
34.Maltodextrin
35.Maltose
36.Malt syrup
37.Maple syrup
38.Molasses
39.Muscovado sugar
40.Panocha
41.Raw sugar
42.Refiner’s syrup
43.Rice syrup
44.Sorbitol
45.Sorghum syrup
46.Sucrose
47.Sugar
48.Treacle
49.Turbinado sugar
50.Yellow sugar
Take only the best, skip all the rest!
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Stevia Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a
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glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other
problems associated with sugar consumption.
Truvia consists of just a small portion of the stevia leaf. It's made by seeping the leaves to extract the sweetest
components, known as rebiana. Truvia manufacturers purify and process the rebiana to form granules or crystals, which
resemble traditional sugar. Contains Erythritol (sugar alcohol) too!
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Raw Honey
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With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw,
unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health
ailments. Choose your honey wisely. There is nothing beneficial about processed honey.
Molasses (White refined table sugar is sugar cane with all the nutrition taken out.) Black strap molasses is all of that
nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium,
phosphorus, potassium and zinc, and is alkalizing to the body.
Coconut Palm sugar Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm
(Phoenix sylvestris). It’s also made from the sap of coconut palms. With a relatively low glycemic index, Coconut palm sugar
is the new rage among health nuts. It’s often called “coconut nectar sugar” or “coconut sugar”.
Date Sugar Date sugar is 100% dehydrated dates ground into small pieces. It is a whole food, high in fiber, vitamins, and
minerals. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids.
Most alternative health practitionars consider Date Sugar to be a healthy sugar alternative
Maple Syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and
is therefore processed. It has a high glycemic index, and though it is much more nutritious then refined table sugar and high
fructose corn syrup, there are better choices.
Sugar Alcohols; Erythritol, Sorbitol, Xylitol, Mannitol, Glycerol; a hydrogenated form of carbohydrate
(whose carbonyl group has been reduced). Sometimes causes stomach and intestinal gasses/discomfort. No glycemic
response. No tooth decay.
“Natural Sugars”
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Raw natural sugar has a balance of sucrose, glucose, and fructose, whereas refined sugars are
almost exclusively sucrose .
Sucanat & Rapadura are dehydrated at low heat, and not separated from the molasses, the
natural balance of vitamins and minerals naturally present in the natural sugar cane have been
retained, including the polyphenols.
To understand why this wrongly called "evaporated cane juice" is not really healthy, you must
first understand why a natural sugar cane is healthy and nourishing. The natural sugar cane is
brimming with vitamins, minerals, enzymes, fibers, and phytonutrients that help the body digest
the naturally occurring sugars. The minerals required to digest sugar are calcium, phosphorous,
chromium, magnesium, cobalt, copper, iron, zinc and manganese. It also contains vitamins A, C,
B1, B2, B6, niacin, and pantothenic acid, which work synergistically with the minerals to nourish
the body.
Polyphenols are a large class phytonutrients with powerful antioxidant properties and numerous
potential health benefits. Sugarcane contains a unique mix of antioxidant polyphenols.
Other types of so-called "natural" sugars on the market like Muscavado, Turbinado, Demarara,
wrongly called "Evaporated Cane Juice and Evaporated Cane Sugar", Sugar in the Raw, and
Organic Raw Sugar are all refined, though not as much as white sugar. They are all boiled,
dehydrated into crystals, then spun in a centrifuge so the crystals are separated from the
molasses. The clarifying process is usually done with chemicals, although sometimes through
pressure filtration. The crystals are then reunited with some of the molasses in artificial
proportions to produce sugars of varying colors of brown.
Coconut palm Sugar
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The Food and Agricultural Organization (FAO) has reported that coconut palm sweeteners
are the single most sustainable sweetener in the world.
It hasn’t yet been commercialized so it is still farmed by small farms as opposed to gigantic
corporations.
Coconut sugar has an extremely low glycemic index.
Contains many minerals and a little bit of Vitamin C.
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Coconut palm Sugar is naturally low on the Glycemic Index (GI), which has benefits for
weight control and improving glucose and lipid levels in people with diabetes (type 1 and
type 2). Coconut palm sugars are rated as a GI 35. The major component of coconut sugar
is sucrose (70-79%) followed by glucose and fructose (3-9%) each. Minor variations will
occur, due to differences in primary processing, raw material source, tree age and variety
of coconut.
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Now that all sounds good, right? However, sucrose is 50% glucose and 50% fructose. Let’s
do some simple math and look at the actual fructose content.
So the actual amount of fructose can range from 38% to 48.5% (High Fructose Corn Syrup
is 55%)
Substitute with equal parts
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Stevia & Truvia
Stevia is made from the Stevia plant…it’s leaves are very sweet. (Sweet Leaf is stevia)
Has been used medicinally and for sweetness for 1000’s of years.
Is heat stable, has no calories, is not highly processed, chlorgenic acid reduces
conversion of glycogen to glucose in the gut : may lower blood sugar, dilate blood
vessels so lowers blood pressure, 2-300 times sweeter than table sugar.
Truvia main ingredient is Erythritol, a sugar alcohol, and a highly processed part of
stevia called Reb A. According to Coca Cola’s U.S. patent application the method for
purifying Truvia’s rebiana is a 42 step process that includes the use of acetone,
acetonitrile, metanol, ethanol (yes, the same that you put in your gas tank) and
isopropanol (rubbing alcohol).
PureVia uses dextrose as main ingredient, and the highly processed Reb A . Part of
Pepsi Co.
Splenda (sucralose)
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Splenda is made when hydroxyl groups on the carbohydrate is replaced with chlorine. It was an
accidental find while trying to make an insecticide. It is a 5 step process which requires several
chemicals in order to reach desired product.
The packets are labeled calorie free as a result of manipulating a loophole in the food labeling
laws. The product can be described as sugar free if a serving contains less than 5 grams of sugar,
and calorie free if a serving is less than 5 calories. So they set the serving size on bags at .5 grams
and the packets contain a serving of 1 gram. A one gram packet contains 4 calories. This can be
confirmed on the manufacturer’s website in the FAQ section: “Like many no and low calorie
sweeteners, each serving of SPLENDA® No Calorie Sweetener contains a very small amount of
common food ingredients, e.g., dextrose and/or maltodextrin, for volume. Because the amount
of these ingredients is so small, SPLENDA® No Calorie Sweetener still has an insignificant calorie
value per serving and meets FDA’s standards for “no calorie” sweeteners. “
No long term or large population studies have been done; longest was 6 mo most were 128
people. One study rats were fed large amounts of this artificial sweetener the results were scary.
Problems with thymus glands, enlarged livers, and kidney disorders were common. Rats
metabolize sucralose in a more similar manner to humans than any other animal which is why
they were used. The FDA first approved rats for study as they were closest to humans in
metabolization, then disregarded the study stating rats were not like humans.
Splenda is the only organochloride used for human consumption. Others you may be familiar
with are DDT, Mustard gas, Chloroform, PCB’s, insecticides, pesticides and solvents.
Organochlorides are fat-soluble and solubility can vary, but they tend to accumulate in organ
tissues that are high in fat (like the brain) and believed to be permanently stored there.
(not sold in Whole foods b/c it does not meet their code of ethics of being a “real food”.
Honey?, Honey
• 55% fructose
• Antibacterial & Antifungal (bees add hydrogen
peroxide)
• Contains flavinoids & antioxidants
• Contains beneficial enzymes and probiotics
• The vitamins present in honey are B6, thiamin,
niacin, riboflavin, pantothenic acid and certain
amino acids. The minerals found in honey include
calcium, copper, iron, magnesium, manganese,
phosphorus, potassium, sodium and zinc.
Aspartame
(Equal, Nutrasweet, Spoonful)
• An excitotoxin
• accounts for 75 percent of adverse
reactions to food additives reported.
• The list of problems associated with
aspartame consumption is too long and
involved to list here!
Ready to SAMPLE?
• Armstrong Body Systems
www.armstrongbodysystems.com
Armstrong Body Systems
972.841.8575
Lauri Armstrong, Degreed Dietitian, CLT,
PFT, Adv. PFT
lauriarmstrong@ymail.com