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Susan Mitchell, PhD, RD, LD/N, FAND Founder and President
Practicalories Inc.
BAD SUGARS, GOOD SUGARS: FROM HEARSAY & HYPE
TO SOUND SCIENCE
Florida Dietetic Association Webinar June 27, 2013
Twenty years in the media communicating evidence-based health messages
Featured Contributor for Growing Bolder Media: Growing Bolder TV and Radio, Growing Bolder Magazine & Growing Bolder.com
Continuing education for health professionals
Member of the Corn Refiners Association RD Network
SUSAN MITCHELL, PHD, RD/LDN, FAND MEDIA CONSULTANT: NUTRITION & HEALTH
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Objectives
1. Understand the similarities and difference of caloric sweeteners.
2. Describe the metabolism, endocrine effects and health implications of consuming fructose, sucrose, and high fructose corn syrup (HFCS).
3. Identify factors that contribute to misinformation and confusion about nutritive sweeteners.
4. Distinguish fact from fiction, often conveyed in the media as hype, surrounding nutritive sweeteners.
5. Apply this knowledge when educating your patients/clients.
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Caloric Sweeteners Comparison
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Sweetener Processing Methods are Similar
Sweetener Sucrose HFCS Honey Fruit Juice Concentrate
Agave Nectar
Source Cane, Beet Corn Bees Pear, Grape, Apple
Cactus
Physical/botanical extraction X X X X X Hydrolysis X X X Filtration X X X X X Enzyme treatment X X X X Concentration X X X X X Color/flavor/aroma removal X X X X
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Absorption Differences of Sweeteners Disappear in the Bloodstream
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Absorption Differences Disappear in the Bloodstream
Deliver the same sugars
At the same ratios
To the same tissues
Within the same time frame
To the same metabolic pathways
Once sucrose and HFCS are absorbed into the bloodstream, they:
Source: White. 2008. Straight talk about high-fructose corn syrup: what it is and what it ain't. AJCN 88(suppl):1716S–21S. 7
Storage/Transportation of Fructose
Source: Tappy. 2010. Metabolic Effects of Fructose and the Worldwide Increase in Obesity. Physiol Rev. 90:23-46. 8
Side-By-Side Comparison of Common Sweeteners After Absorption*
Sugar Honey HFCS 55 | 42
Is it natural? Yes Yes Yes
How sweet is it? Table sugar – standard 100% 100% | 92%
Calories per gram 4 4 4
Composition*
50% Glucose 50% Fructose
51% Glucose 49% Fructose
45% Glucose 58% Glucose 55% Fructose 42% Fructose
How is it used?
Sweetener Preservative
Flavor enhancer Provides texture Moisture retainer
Sweetener Preservative
Flavor enhancer Provides texture Moisture retainer
Sweetener Preservative
Flavor enhancer Provides texture Moisture retainer
Benefits Maintains flavor heated
Creaming agent Gives cookie crunch
Lends floral note Contains antioxidant
Enhance fruit/spice flavor Extends freshness
Retains moisture in high fiber foods
Soft moist cookies
Made From… Sugar cane and sugar beets Nectar from flowers and trees Yellow dent corn
*Total sugars after absorption = Ʃ hydrolyzed (sucrose + glucose + fructose + glucose polymers) 9
Fructose (% total sugars) Fruit, vegetables, nuts
≥66 Apples, pears
56-65 Asparagus, raspberries, spinach, watermelon
42-55
Almonds, apricots, bananas, blackberries, blueberries, broccoli, Brussels sprouts, cabbage, cantaloupe, carrots, cashews, cherries, Clementines, sweet corn, cucumbers, currants, dates, figs, filberts, grapefruit, grapes, hazelnuts, honeydew, melon, kiwi fruit, lentils, lettuce, lime juice, macadamias, nectarines, sweet onions, navel oranges, peaches, peanuts, peas pecans, sweet peppers, persimmons, pineapple, pistachios, raisins, summer squash, strawberries, sweet potatoes, tomatoes, walnuts, cooked wild rice
31-41 Artichokes, celery, okra, plums, radishes, turnip greens
Fructose and Glucose are Consumed Together Fruit, Vegetables, Nuts
Data: NutritionData.com, 2012, Conde Nast.
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A Look at the Evidence-Based Science
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• 30 women consumed identical meals for one day with sweetened beverage in each
• Half drank beverage sweetened with sugar and half with HFCS
• Measured blood levels of glucose, insulin, appetite hormones and triglycerides
12 Source: Melanson, Zukley, Lowndes, Nguyen, Angelopoulos, Rippe. 2007.Effects of high-fructose corn syrup and sucrose consumption on
circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight woman. Nutrition 23(2):103-112.
Sugar vs. HFCS Research
Source: Melanson, Zukley, Lowndes, Nguyen, Angelopoulos, Rippe. 2007.Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight woman. Nutrition 23(2):103-112.
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Source: Melanson, Zukley, Lowndes, Nguyen, Angelopoulos, Rippe. 2007.Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight woman. Nutrition 23(2):103-112.
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Weight Loss Research Methods • Overweight or obese individuals fed 4 hypocaloric diets • Contained levels of sucrose or HFCS typically consumed by adults in
US Results • All four hypocaloric groups: reductions observed in all measures
including body mass, BMI,% body fat, waist circumference and fat mass
• Reductions in the exercise only group for body mass, BMI and waist circumference
Conclusions • Similar decreases in weight and indices of adiposity observed
15 Source: Lowndes, Kawiecki, Pardo, Nguyen, Melanson, Yu, Rippe. 2012. The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal 11:55 15
Nutritive Sweeteners & Liver Fat Methods • For 10 weeks, 64 individuals consumed low-fat milk sweetened with either HFCS or
sucrose; the added sugar matched consumption levels of fructose in the 25th, 50th, and 90th percentiles of the population.
• The fat content of the liver was measured with unenhanced computed tomography imaging, and the fat content of muscle was assessed with magnetic resonance imaging.
Results • When the 6 HFCS and sucrose groups were averaged, there was no change over
the course of 10 weeks in the fat content of the liver, vastus lateralis muscle, or gluteus maximus muscle.
• Group assignment did not affect the result (interaction > 0.05). Conclusions • These data suggest that when fructose is consumed as part of a typical diet in
normally consumed sweeteners, such as sucrose or HFCS, ectopic fat storage in the liver or muscles is not promoted.
16 Source: Bravo, S., Lowndes, J., Sinnett, S., Fullterton, Z. and Rippe, J. 2013. Consumption of sucrose and high fructose corn syrup does not increase liver fat or ectopic fat deposition in muscles. Applied Physiology, Nutrition, and Metabolism. 38(999): 681-688 16
The Commentary that Started It All
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Fructose & Exercise Evaluated the effects of exercise on circulating lipids in healthy subjects fed a weight-maintenance, high-fructose diet.
Methods Eight healthy males were studied on three occasions after 4 days of …
1. A diet low in fructose and no exercise, 2. A diet with 30% fructose and no exercise, or 3. A diet with 30% fructose and moderate aerobic exercise.
Conclusions The data concluded that even with high intakes of fructose, exercise completely prevented fructose-induced alterations of lipid metabolism.
18 Source: Egli, L., et al. 2013. Exercise prevents fructose-induced hypertriglyceridemia in healthy young subjects. Diabetes. 18
Continued Conversations about Sweeteners
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Dr. Mark Kern, PhD, RD, CSSD, a professor at San Diego State University, was commissioned by the Corn Refiners Association to use evidence-based scientific analysis to critically analyze and challenge the major claims made in "Fat Chance.”
Find the Review: SweetenerStudies.com/Resources
Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity and Disease, By: Dr. Robert Lustig
Fructose & Obesity: • No Scientific evidence to support the idea that fructose causes obesity or
metabolic syndrome when consumed in typical amounts. • Dr. Lustig’s assertion that excessive fructose is converted to fat by the body,
thereby uniquely contributing to obesity & metabolic syndrome is unsubstantiated.
“A Calorie Is Not A Calorie” • Dr. Lustig’s point of view on energy balance is opposed to leading government
& scientific sources on health & nutrition, including NIH & AND. • Calorie recommendations ignore the complexity of
determining individual calorie requirements, which depend on a variety of factors, including but not limited to age, gender & physical activity.
Commentary: Lack of evidence for high fructose corn syrup as the cause of the obesity epidemic Authors: Klurfeld D.M., Foreyt J., Angelopoulos T.J., & Rippe, J.M.
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HFCS & Obesity
Conclusions • After an extensive review of all available HFCS research, there is
overwhelming evidence showing HFCS is nutritionally equivalent to sugar.
• This opinion is in-line with the American Medical Association and the Academy of Nutrition and Dietetics, both of which concluded that HFCS is not a unique cause of obesity.
Source: Klurfeld D.M., Foreyt J., Angelopoulos T.J., & Rippe, J.M. 2013. Lack of evidence for high fructose corn syrup as the cause of the obesity epidemic. International Journal of Obesity.
Why the Confusion?
• HFCS was a bad choice of name; HFCS must be high in fructose
• Many people confuse pure “fructose” with “high fructose corn syrup”
• Research on pure fructose is being applied to HFCS • The very high levels of fructose used in these studies are not found in the human diet
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THE OBESITY EPIDEMIC AND SWEETENERS
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1970 to 2010
Source: Economic Research Service, USDA, 2012. (U.S. per capita loss-adjusted food availability: “Total Calories”)
2,076
2,534
1970 2010
Percent of Caloric Growth
WE’RE EATING 458 MORE CALORIES PER DAY COMPARED TO 1970
+458 Calories
Added Fats 53%
Flours/Cereal Products 37%
Added Sugars 7%
Other 3%
22%
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Source of additional 458 calories/day
Added sugars 34 calories/day
Cereals/Grains 167 calories/day
Fats and oils 242 calories/day
All other foods 15 calories/day
Source: Economic Research Service, USDA, 2012. (U.S. per capita loss-adjusted food availability: “Total Calories”) 24
NHANES Added Sugar Data
• Added sugar intake in the U.S. decreased from 100 grams (400 calories) in 1999-2000 to 77 grams (308 calories) in 2007-2008
• Total calories from added sugars declined from 18.1% to 14.6%
Source: National Health and Nutrition Examination Survey, Centers for Disease Control and Prevention. 25
Sugar and High Fructose Corn Syrup Used Equally
Source: U.S. Department of Agriculture, Economic Research Service. 2012. Table 51 -- Refined cane and beet sugar: estimated number of per capita calories consumed daily, by calendar year. Table 52 -- High fructose corn syrup: estimated number of per capita calories consumed daily, by calendar year. Table 53 --Other sweeteners: estimated number of per capita calories consumed daily, by calendar year. Sugar and Sweeteners Yearbook 2012.
0
10
20
30
40
50
60
70
80
90
100
1970 1975 1980 1985 1990 1995 2000 2005 2010
Poun
ds P
er Y
ear
Per Capita Consumption of Caloric Sweeteners 1970 – 2011
Refined Sugar
High Fructose Corn
Total Caloric Sweeteners
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Source: U.S. Department of Agriculture, Economic Research Service. 2012. Table 51 -- Refined cane and beet sugar: estimated number of per capita calories consumed daily, by calendar year. Table 52 -- High fructose corn syrup: estimated number of per capita calories consumed daily, by calendar year. Table 53 -- Other sweeteners: estimated number of per capita calories consumed daily, by calendar year. See column I, Per capita consumption (adjusted for loss) lb/yr http://www.ers.usda.gov/data-products/sugar-and-sweeteners-yearbook-tables.aspx#25512, Centers for Disease Control and Prevention, National Diabetes Surveillance System. 2010. Long-term Trends in Diabetes, October 2010 http://www.cdc.gov/diabetes/statistics/slides/long_term_trends.pdf, Centers for Disease Control and Prevention. 2010. Prevalence of overweight, obesity and extreme obesity among adults: United States, trends 1960-62 through 2005-2006. http://www.cdc.gov/nchs/data/hestat/overweight/overweight_adult.htm. Obesity Rates 2007-2010 Source: Flegal KM, Carroll MD, Ogden CL, Curtin LR. 2010. Prevalence and Trends in Obesity Among US Adults, 1999-2008. JAMA, January 20, 2010—Vol 303, No. 3. http://jama.ama-assn.org/content/303/3/235.full.pdf+, and Flegal KM, Carroll MD, Kit BK, Ogden CL. 2012. Prevalence of Obesity and Trends in the Distribution of Body Mass Index Among US Adults, 1999-2010. JAMA, February 1, 2012 - Vol. 307, No. 5 http://jama.ama-assn.org/content/307/5/491.full.pdf+html.
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No Single Ingredient is to Blame
Walter Willett, Ph.D. Chairman of the Nutrition Department Harvard School of Public Health The New York Times, July 2, 2006
“THERE’S NO SUBSTANTIAL EVIDENCE TO SUPPORT THE IDEA THAT HIGH FRUCTOSE CORN SYRUP IS SOMEHOW RESPONSIBLE FOR OBESITY.”
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HOW SOCIAL MEDIA BUZZ IS CREATED
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Added Sugars, Particularly HFCS: The Current Social Media Villains
A Quick Google Search: Health Professionals, Media Professionals & the Public are bombarded with misinformation on ADDED sugars
Hype Includes: Added sugars, especially HFCS, are THE cause of various health issues including obesity and HFCS is toxic
HFCS is metabolized differently than other nutritive sweeteners & is not as natural as sucrose/other added sugars
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What Do You Think Consumers Are Thinking? Is the media coloring your perception of consumer attitudes?
“Is Sugar Toxic?” (4/01/12)
“Sounding the alarms against sugar”
(4/14/12) “Health advocates go sour on sugar: ‘Sugar is
killing us’” (6/08/12)
“Soft drinks: Public Enemy No.1 in Obesity
Fight?” (4/27/12)
“Sugar Should Be Regulated As Toxin, Researchers Say”
(2/01/12)
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Hype: Ban HFCS
32 Source: 6/11/13 https://www.facebook.com/BanOfHFCS 32
Hype: Avoid HFCS at All Costs
33 Source: Accessed 6/10/13 http://www.womansday.com/health-fitness/nutrition/is-high-fructose-corn-syrup-bad-for-you#slide-4 33
That Buzz You Heard? Chances Are It’s Manufactured
• 61% of identifiable Very High Volume posters may be “suspicious,” i.e. content farms, trolls, and bots.
• 44% originated with Facebook accounts that are opened and closed just to generate buzz.
A small number of posters create a disproportionate amount of content.
Source: “Dissecting “Buzz” - It’s not what you think it is. A detailed analysis of social media “buzz” around controversial topics” (2012) By Katie Delahaye Paine & Heather Fysh, KDPaine & Partners. 34
That engagement you saw? Probably not what you think • Low volume posters represent the majority of all posts but are not very engaged in the topic.
• Moderate Volume Posters are more engaged.
• Moderate Volume Posters tended to get involved in a particular discussion on a specific forum or site; i.e., Final Gear or Body Building.
Many relevant conversations are taking place on Reddit and other smaller networks.
Source: “Dissecting “Buzz” - It’s not what you think it is. A detailed analysis of social media “buzz” around controversial topics” (2012) By Katie Delahaye Paine & Heather Fysh, KDPaine & Partners. 35
Most People Post One Comment, Then Move On
Poster Volume
Posts per 12 months
Very-low volume
1 - 2
Low-volume 3 - 12
Moderate 13 - 24
High-volume 25 - 60
Very-high volume
61+
Source: “Dissecting “Buzz” - It’s not what you think it is. A detailed analysis of social media “buzz” around controversial topics” (2012) By Katie Delahaye Paine & Heather Fysh, KDPaine & Partners. 36
Other Food Topics Rank Significantly Higher in Social Media Conversations
HFCS MENTIONS ARE LESS THAN 1% OF TOTAL SOCIAL MEDIA INGREDIENT CONVERSATIONS
Source: Radian6, 2011 37
Social Media Buzz… A True Picture?
• Consumers are more concerned with total added sugars than with any specific type of caloric sweetener.
• Social media contributes to confusion about true consumer sentiment.
• Social media buzz alone does not portray a full or true picture of the consumer.
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RESEARCH FOCUS ON MOMS, THE PRIMARY SHOPPER • Conducted by Mintel Research Consultancy • October 2012 • Base Size: 2,400 respondents • Female • 18-44 years old (6 of 10 respondents) • Children under 18 years old in HH • Annual income range: $35k - $85k • Education: Bachelors or advanced degree
Sample weighted by age and education prior to analysis. 75% of primary shoppers being women is within range of other studies. 40
WHAT ARE CONSUMERS DEMANDING? LESS ADDED SUGAR.
3%
3%
3%
3%
4%
5%
8%
10%
17%
21%
22%
Sodium
Red meat
Processed/packaged foods
High fructose corn syrup
Fast food
Carbohydrates/white foods
Soda/carbonated beverages
Salt/Sodium
Fats/oils, hydrogenated fats
Sugar, added sugar
Not avoiding or purposefully consuming less…
In the last six months, have there been any particular foods, beverages, or specific ingredients that you and your family are trying to consume less of or avoid? (UNAIDED)
Source: Mintel 2012; N = 2,400 Q3. In the last six months, have there been any particular foods, beverages, or specific ingredients that you and your family are trying to consume less of or avoid? (multiple responses accepted) * “HFCS” Includes HFCS and corn syrup
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PRIMARY SHOPPERS DON’T LOOK FOR HFCS ON LABELS
Hardly Ever 15%
Never 12%
Regularly 48%
Occasionally 30%
Source: Mintel 2012; N = 2,173 Q2. When you read labels, what information are you looking for? (multiple responses accepted) * “HFCS” Includes HFCS and corn syrup
38%
30% 28% 24%
13%
5% 5% 4% 4% 4%
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NET: FAR MORE AVOIDING ADDED SUGARS OVERALL THAN HFCS
*Includes “Don’t know” / Source: Mintel 2012; N=2,400
27% Don’t limit sweeteners*
50% of shoppers limit sweeteners (not HFCS)
23% Limit HFCS (aided)
3% Limit HFCS (unaided)
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NO HFCS ≠ SUGAR FREE
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Key Take Away Messages
• Choose your sugars by the company they keep. No single food or ingredient is the cause of weight gain, obesity or disease.
• Sugar, honey, agave nectar and HFCS are nutritionally and metabolically equivalent.
• USDA recommends limiting all added sugars to 32 grams/day for a 2000 calorie meal pattern (8 tsp. or 128 calories).
• It’s the total diet and lifestyle over time that influences weight and health status. 45
WEBSITE RESOURCES
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QUESTIONS?
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Susan Mitchell, PhD, RD, LD/N, FADA Email: [email protected]
Website: susanmitchell.org
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THANK YOU!
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