Artificial Sweeteners
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Some old, some new,
Some have Calories, too
Saccharin--the old standby
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300 times sweeter than sucrose
Causes cancer in rodents--in very large quantities
Available in Sweet & Low and other products
Aspartame
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Alias NutraSweet or Equal
Combo of two amino acids
4 Calories/g, but much sweeter than sucrose
Persons with PKU cannot consume this
Unstable with heat, so cannot be used in baked goods
Acesulfame K
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200 times sweeter than sucrose
Marketed under name Sunette or Sweet One
Can be used in cooking
Sucralose
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Derived from sucrose, but nondigestible
600 times sweeter
Can be used in cooking
Stevia
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Derived from herb
300 times sweeter than sucrose
Marketed as dietary supplement
Food companies cannot add to food because of unresolved health & safety
issues
Sorbitol
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A sugar alcohol found in fruits and apple juice
Used in sugarless gums and toothpastes
60% as sweet as sucrose
2.6 Calories/g
Can cause diarrhea in large doses
Soon on the shelves--Tagatose
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Derived from whey
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Will appear under name Naturlose
Similar in structure to fructose
92% as sweet as sucrose
Considered a prebiotic, as humans can’t absorb it, but the colon bacteria can
consume it
2002 Dietary Reference Intakes
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Acceptable Macronutrient Distribution Range for Carbohydrate = 45-65% of
Calories
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EAR = 100 g/day
RDA = 130 g/day
25% maximum intake from added sugars
AI for total fiber: 25 g females, 38 g males
Typical US Diet
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About 50% of Calories from carb
15 g fiber
Sugar consumption about 100 g/day (1/2 cup)
Fiber
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Components of plant cell walls & cells
Most are polysaccharides that are indigestible by humans
Divided into insoluble and soluble fibers, based on water solubility
Insoluble Fibers
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Cellulose-straight chain glucose polymers
Hemicellulose-Various monosaccharides (glucose, galactose) with branches
Lignin, cutin, waxes--non-carbohydrates
Soluble Fibers
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Pectins-found mostly in fruits
– Make jellies gel
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Gums & mucilages-hold plant cells together
– E.g., guar gum, carageenan, xanthan gum
Soluble and insoluble fibers have different effects
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Insoluble fiber adds bulk and speeds transit time through the gut
Soluble fiber holds in water and slightly slows transit time through the gut
Soluble fiber can reduce cholesterol by binding bile, causing it to be excreted
Soluble fiber can also reduce swings in postmeal blood glucose
Total fiber = dietary + functional fibers
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Dietary fiber = nondigestible carbohydrates and lignin occurring naturally in
plant foods
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Functional fiber = isolated or extracted nondigestible carbohydrate shown to
have a beneficial effect on humans
– May be natural or synthetic
How to moderate added sugar intake
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Any ideas?
How to increase fiber intake
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Go for whole grains
– Whole wheat bread & pastas
– Brown rice
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Eat minimally processed fruits and vegetables
Add more cooked dried beans to your diet
Add fiber slowly