ADDED SUGAR FRIEND OR
FOE?
Jim Painter PhD, RD, Eastern Illinois University
Professor
Kelly Apfel BS, Graduate Assistant
Health vs Disease
ENVIRONMENTAL ELEMENTS
Health
Supporting
Diet
Primary Element:
Clean Air & Water
Exercise
Peace of Mind
Spiritual Contentment
Secondary
Elements:
RICH FOOD
Polluted Air & Water
Sedentary lifestyle
Psychological “Stress”
Pride, fear, Anxiety
HEREDITY
Determines range of health
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup
Dietary Guidelines
“ALTHOUGH A UL IS NOT SET FOR SUGARS, A MAXIMAL
INTAKE LEVEL OF 25 PERCENT OR LESS OF ENERGY
FROM ADDED SUGARS IS SUGGESTED BASED ON THE
DECREASED INTAKE OF SOME MICRONUTRIENTS OF
AMERICAN SUBPOPULATIONS EXCEEDING THE LEVEL.”
Institute of Medicine of the National Academies , Food and Nutrition Board (2005). Dietary reference intakes for
energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, D.C. : The
National Academies Press.
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup
Reduction in Nutrients
as Added Sugar Increases
3000
0-5%
5-10%
10-15%
15-20%
20-25%
25-30%
30-35%
>35%
2500
2000
1500
1000
500
0
Potassium
Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united
states, national health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food Science and
Nutrition,50, 228-258.
Reduction in Nutrients as
Added Sugar Increases
1000
900
800
700
600
500
400
300
200
100
0
0-5%
5-10%
10-15%
15-20%
20-25%
25-30%
30-35%
>35%
Calcium
Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the
united states, national health and nutrition examination survey (nhanes) 2003-2006.Critical Reviews in Food
Science and Nutrition,50, 228-258.
Reduction in Nutrients as
Added Sugar Increases
700
600
0-5%
5-10%
10-15%
15-20%
20-25%
25-30%
30-35%
>35%
500
400
300
200
100
0
Vitamin A
Folate
Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected
nutrients in the united states, national health and nutrition examination survey (nhanes) 20032006.Critical Reviews in Food Science and Nutrition,50, 228-258.
Effect of Caloric Restriction
 Conducted on male mice
 Divided into 4 groups
 Ad libitum, 85 kcal/wk, 50 kcal/wk, 40 kcal/wk
 Initiated at 1 month of age
 Body weight and life span
Weindruch, Sohal, 1997
Survival %
120
100
80
Ad libitum
85 kcal/wk
50 kcal/wk
40 kcal/wk
60
40
20
0
0 mo 10 mo 20 mo 30 mo 40 mo 50 mo 60 mo
Weindruch, Sohal, 1997
Retardation Growth Hypothesis
 Four groups of male F344 rats
 Fed ad libitum throughout life
 CR initiated at 6 weeks of life
 CR initiated 6-26 weeks of life
 CR initiated from 26 weeks of life
 Findings
 When CR limited to rapid growth period, it did not
substantially change the age of the 10th percentile
survivors
 CR initiated after rapid growth was almost as effective in
increasing the age of the 10th percentile survivors as CR
initiated at 6 weeks of age
Masoro, 2005
Age of Initiation and Time Period of
CR and Longevity in Rats
Days
CR (None)
From 6 weeks
6-26 weeks
From 26 weeks
Median
Survival
10 th
Percentile
Survival
Masoro, 2005
Yu et al., 1985
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup
Sugar as a Friend Encouraging
Salad and Veggie consumption
Ceasar Salad w/ Creamy Ceasar
Dressing
Ceasar Salad Plain
Calories
Side Salad w/ Creamy Ranch
Dressing
Side Salad Plain
0
100
200
300
Vegetable
% RDA in 1 NLEA Serving
Tomato (148 g)
Vitamin A: 25%
Vitamin K: 14%
Vitamin C: 31%
Carrot (85 g)
Fiber: 10%
Vitamin K: 10%
Vitamin A: 234%
Broccoli (148 g)
Fiber: 15%
Vitamin A: 18%
Vitamin K: 158%
Vitamin C: 220%
Riboflavin: 10%
B6: 13%
Folate: 23%
Phosphorus: 10%
Manganese: 16%
Potassium: 10%
Vegetable
% RDA in 1 NLEA Serving
Potato (Baked with skin, 148 g)
Fiber: 13%
Vitamin C: 24%
Niacin: 10%
B6: 23%
Folate: 10%
Manganese: 16%
Phosphorus: 10%
Magnesium: 16%
Potassium: 17%
Romaine Lettuce (85g)
Vitamin A: 99%
Vitamin K: 107%
Vitamin C: 33%
Foltae: 29%
Fruit
% RDA in 1 NLEA Serving
Apple (154g)
Fiber: 15%
Vitamin C:12%
Banana (126 g)
Fiber: 13%
Vitamin C: 18%
B6: 23%
Manganese: 17%
Potassium: 10%
Orange (1- Medium)
Fiber: 14%
Vitamin C: 105%
Fruit
% RDA in 1 NLEA
Serving
Pear (166 g)
Fiber: 21%
Vitamin C: 12%
Strawberry (147 g)
Fiber: 12%
Vitamin: 143%
Manganese: 28%
Meat
% RDA
Beef (3 oz, 95% lean,
ground, crumbles, pan
cooked)
Protein: 50%
Riboflavin: 10%
Niacin: 31%
B6: 18%
B12: 37%
Iron: 15%
Phosphorus: 23%
Zinc: 40%
Selenium: 26%
Meat
% RDA
Chicken (4 oz, Breast,
Baked, or Broiled)
Protein: 70%
Niacin: 38%
B6: 34%
Phosphorus: 26%
Selenium: 45%
Pork (1 chop , 150g, lean
only, bone in, broiled)
Protein: 38%
Thiamin: 46%
Riboflavin: 15%
Niacin: 16%
B6: 20%
Phosphorus: 17%
Zinc: 12%
Selenium: 51%
Sugar in Yogurt
1
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup
Grape Juice vs Grape Juice Drink
Nutrient Comparison
USDA Database
Orange Juice vs Orange Juice Drink
Nutrient Comparison
USDA Database
Gone Bananas (100g)
70
60
50
40
30
20
10
0
Banana
Banana Chips
USDA Database
Air Crisped Banana Chips
% RDA Comparison
Grapes and Raisins
14
12
10
8
6
4
2
0
Grapes
Raisin
% RDA Comparison
Cranberries
and
Dried
Cranberries
12
10
8
6
4
2
0
Cranberry 1/3 cup
Dried Cranberry
1/3 cup
% RDA Comparison
Raisins and Dried Cranberries
14
12
10
8
6
Raisin 1/3 cup
4
Dried Cranberry
1/3 cup
2
0
Nutrient comparison
between dried fruits
SOMETIMES PRUNES, RAISINS AND FIGS RANK THE HIGHEST.
DRIED CRANBERRIES ALWAYS COME OUT LAST BECAUSE THEY
ARE A HIGHLY PROCESSED FOOD.
Calcium
180
160
140
mg/100g
120
100
80
60
40
20
0
Prunes
Figs
Raisins
Dried
Cranberries
Iron
2.5
mg/100 g
2
1.5
1
0.5
0
Prunes
Figs
Raisins
Dried
Cranberries
Phosphorus
120
100
mg/100g
80
60
40
20
0
Prunes
Figs
Raisins
Dried
Cranberries
Vitamin C
2.5
mg/100g
2
1.5
1
0.5
0
Prunes
Figs
Raisins
Dried
Cranberries
Potassium
800
700
600
mg/100g
500
400
300
200
100
0
Prunes
Figs
Raisins
Dried
Cranberries
Added Sugar (g)
70
60
50
40
30
20
10
0
Prunes
Figs
Raisins
Dried Cranberries
Nuval Comparison
100
90
80
70
60
50
40
30
20
10
0
Raisins
Dried Cranberries
Guiding Star
Comparison
Raisins
Dried Cranberries
Sugar: When does it
change from a friend to a
foe?
Sugar in Cereal
 Cheereos- 3g sugar/ 100 kcals (12%)
 Multi-grain Cheereos- 6g sugar/110 kcals (22%)
 Honey Nut Cheereos- 9g sugar/110 kcals (33%)
 Froot Loops- 13g sugar/120 kcals (43%)
 Apple Jacks-15g sugar/120 kcals (50%)
% of Calories from Sugar
50%
45%
40%
35%
30%
25%
20%
15%
10%
5%
0%
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup
High-Fructose Corn Syrup: Harmless
Sweetener or Liquid Death?
US Sweetener Consumption
1970-2005
Wells & Buzby 2008
HFCS causes obesity
 Arguments for:
 Increase in HFCS consumption corresponds to
increase in obesity in US


Fructose does not elicit insulin response, causing
increased consumption


Only data to support HFCS’s unique role in obesity
HFCS contains both fructose and glucose
Increased soft drink consumption

HFCS main sweetener in soft drinks
= HFCS
= Obesity
Bray et al. 2004
HFCS causes obesity
 Arguments against:

White article
 Obesity
is multifactoral
 HFCS not significantly different from
sucrose
 HFCS consumption is low in other
countries with obesity
 HFCS has leveled off, but obesity has
increased

Ecological study
Comparison of HFCS, sucrose, and honey
How sweet is it?
How many calories
per gram?
What's in it?
Sugar
Honey
HFCS
Sugar is the
benchmark
Honey is as sweet
as sugar
There are two types: HFCS-55
as sweet as sugar; HFCS-42
about 92% as sweet
4/gram
4/gram
4/gram
48% fructose 52%
glucose
HFCS-55: 55% fructose
45% glucose
HFCS-42: 42% fructose
58% glucose
50% fructose 50%
glucose
Corn Refiners Association 2009
= HFCS
= Obesity
Bray et al. 2004
Obesity conclusion
 HFCS does not play a unique role in the
obesity epidemic in the US
Added Sugar
Friend or Foe
Dietary Guidelines
Consequences of Consumption
Sugar as a Friend
Sugar as a Foe
High Fructose Corn Syrup