week 4 Flashcards
sugar
all sugar , no matter what form, is metabolized the same way and ends up in your blood as glucose
- fruits five you water vitamins , minerals and fiber
- concentrate vs dilute naturally occurring sugars
- can contribute to nutrient deficiency by displacing other nutrients
- natural honey vs purified sugar.. fructose and glucose is still fructose and glucose
- real food first
sugar and diseases
- Sugar has been linked to many diseases including diabetes, obesity, dental caries, poor mood, poor gut
microbiome, hyperactivity, heart disease, glucose intolerance - excess sugar is the key link for increased inflammation and high blood triglycerides
-sugar has the most directly link ti cavities
sugar and dental health
-Bacteria in mouth ferment sugars ,and produce an acid that erodes tooth enamel
-Exposure to sugar and the length of time that sugar is on the teeth promotes an acidic environment for
bacteria to act on tooth enamel
-Brush teeth after meals! Or end your meal with some cheese as these neutralize the acid and stimulate
salivary flow
-Avoid sticky foods such as gummy
candies, and sugary drinks
how much sugar should you be having
-added should be less than 10% but 25% is considered UL
-<5-9 teaspoons per day added sugar
- 1tsp = 5ml=5g=20kcal
Recommendations
to reduce added
sugar intake
-Use less table sugar on foods
-Use sugar to sweeten nutrient dense foods instead of consuming sweets alone
-Choose water, milk, unsweetened tea instead of soft drinks, sports drinks,
and energy drinks
-Fruit for dessert instead of sweets
-Use fruit to sweeten
-Use spices to enhance flavour
-Read labels and use ingredients lists
sugar subs
Nutritive
-sugar alcohols
- few calories
- no impact on dental caries
-sugar free candies
-may cause gas
lower GI response
non nutritive
- no calories
- aspartame
-saccharin
-suralose
-stevia
sugar alcohols (polyols)
-Occur naturally in fruits and veggies
-Used in processed foods to add bulk and
tecture, a cooling effect, or a sweet taste
-Used in processed foods to prevent
browning from heat, and to retain mosture
-Provides bulk and sweetness in cookies,
candies, jams
-These provide calories! But fewer than
those from sugar
-Produce a LOW glycemic response, they are
slower to enter the bloodstream than other
sugars
-May be metabolized by bacteria in GI tract
gas, digestive distress
-Remember…. the P in FODMAP
-Do not contribute to dental caries as
bacteria in the mouth cannot metabolize
these as fast
aspartame
-most widely studied food additive
-many reports of reactions
made from 2 amino acids (aspartic acid and
phenylalanine)
-cancer society deems safe
-cannot be heated
-200x sweeter than sucrose
-must be reported on label and state source
of phenylalanine (PKU…)
-ADI= 40 mg/kg bodyweight
sucralose
Made from sugar, but chlorine molecules replace an H and O so it passes through the body, and is heat stable.
600x sweeter than sugar.
ADI = 8.8mg/kg body weight = 6 cans of diet pop
stevia
‘Sweet leaf’ plant. Rebaudioside A plant from south america, 200-300x
sweeter than sugar. Approved for use in health food products, some
drinks, and foods. ADI = 4mg/kg body weight.
Dried and inulin is added for substance. You need SO LITTLE that there
are virtually no calories
how quickly glucose is absorbed
after someone eats, how high it rise in BG and a smooth return to normal
low glycemic response
slow absorption, modest rise in BG and a smooth return to normal
high glycemic response
fast absorption, surge in BG and plunging below normal
glycemic index quick facts
It measures how fast and how much BG rises
-The scale uses 50g glucose or a piece of white bread as the reference
-Foods are compared to it and categorized as low, medium, or high glycemic index
-Can be a valuable tool for athletes, people with diabetes, those concerned about heart disease
-low: legumes, milk products
-moderate: whole grains, fruits
-high: refined carbohydrates, breads,cereals
high glycemic chart
release energy
feel hungry sooner
eat more
drastic spikes in BG
