What You Should Know About

Added Sugars
Created By Amy Holm
Learning Goal & Objectives
GOAL: Become familiar with the forms of sugar, recommended intake of added sugar
in the diet, health issues related to high sugar intakes, and ways to reduce sugar intake.

OBJECTIVE 1:
Be able to recognize three alternate names for sugar within the ingredients list on food
products.
OBJECTIVE 2:
Be able to recall recommended intake of added sugars per the American Heart
Association (AHA).
OBJECTIVE 3:
Be able to list 2 major diseases that high sugar intake increases the risk for.
OBJECTIVE 4:
Be able to identify at least three tips for reducing added sugar.
Nutrition Basics
Sugar when broken down to its simplest for is called glucose
Carbohydrates are made up of glucose molecules
Carbohydrates include:
All grains- bread, pasta, oats, barley, rice, corn
Starchy vegetables- potatoes, corn, peas, beans
Fruits- dried, canned, fresh, juice
Dairy- Milk and yogurt
Sweets- sugar, honey, candy
Naturally occurring Vs. Refined Sugars
Natural- Fruit, dairy
Refined- Sugar cane, sugar beets
 Other Names for Sugar on
the List of Ingredients
BARLEY MALT
BROWN RICE SYRUP
CORN SYRUP SOLIDS CAROB SYRUP
CORN SYRUP CASTOR SUGAR
SUGAR COCONUT SUGAR
FRUCTOSE DEXTRIN CONFECTIONERS SUGAR
POWDERED SUGAR
SUCROSE DIASTATIC MALT
DATE SUGAR
ETHYL MALTOL
FRUIT JUICE CONCENTRATE
GLUCOSE SOLIDS GOLDEN SUGAR
GLUCOSE LACTOSE GOLDEN SYRUP
MALT SYRUP
INVERT SUGAR
CANE JUICE CRYSTALS GRAPE SUGAR
RICE SYRUP HONEY
CRYSTALLINE FRUCTOSE ICING SUGAR
DEMERARA D-RIBOSE MAPLE SYRUP
GALACTOSE
TURBINADO
MUSCOVADO SUGAR
BEET SUGAR SUCANANT PANELA SUGAR
CARAMEL BLACKSTRAP MOLASSES RAW SUGAR
BROWN SUGAR
BUTTERED SYRUP TREACLE SUGAR
FLORIDA CRYSTALS REFINERS SYRUP YELLOW SUGAR
Labels and Claims
Sugar-Free less than 0.5 g of sugar per serving
Reduced Sugar or Less Sugar at least 25 percent
less sugars per serving compared to a standard
serving size of the traditional variety
No Added Sugars or Without Added Sugars no
sugars or sugar-containing ingredient such as
juice or dry fruit is added during processing
Low Sugar not defined or allowed as a claim on
food labels

OLD vs. NEW NUTRITION FACTS LABELS

Recommendations
According to the World Health Organization (WHO): - (aka added
sugars) should equal less than 10% of total energy intake.
- these include sugar molecules (like glucose, sucrose, lactose, and
fructose) added to foods by the manufacturer, cook or consumer, and sugars
naturally present in honey, syrups, fruit juices and fruit juice concentrates. Not
from whole fruits and vegetables.
According to the FDA, 100% DV = 50 grams of Added Sugar.
Daily Values are based on a 2000 calorie diet. Ten percent of 2000= 200 calories.

The American Heart Association recommends:

Men- 36 grams= 9 teaspoons of added sugars per day
Women- 25 grams= 6 teaspoons of added sugars per day
How Much Sugar is in Food?

6g 17g 4g 4g 10g

14g 16g 27g 21g 21g

How Much Sugar is in Food? (continued)

12g 54g 10g 11g 4g

23g 27g 25g 18g 41g

Major Health Concerns
Obesity
Type 2 Diabetes
Cardiovascular Disease
Hypertension
Metabolic Syndrome
Fatty Liver
 How to Reduce Added Sugars
TIPS:
Eat whole fruit and vegetables instead of processed and convenience foods.

Avoid fruit canned in syrup, especially heavy syrup. If you buy canned or individual
servings of fruit, look for canned in water or natural juice.

Use condiments, sauces, and dressings sparingly. Ask for dressing or sauce on the side
when dining out.

Limit sugary beverages including cola, sweet iced tea, and fruit juice.

Drink more water, dilute your sports drinks.

Cut out the sweets- candy, cookies, cake! Have a very small piece if its a special
occasion.

Look at the labels. Is there unnecessary sugar in your stewed tomatoes or macaroni
salad?

Try plain yogurt with fresh fruit instead of flavored yogurt.

Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.
Recap
Added sugars also known as refined sugars or free sugars are
over-processed and added to foods on purpose by manufacturers
to make a product look more appealing, last longer, and taste
better.
HFCS is used because its cheaper, but these added sugars go by
many names like maltodextrin, evaporated cane sugar, barley malt
syrup, caramel, dextrose, beet sugar, and many others
They are not metabolized the same as naturally occurring sugars
in whole fruits and dairy.
The AHA recommends added sugar intake of no more than:
36 grams (9 teaspoons) per day for men
25 grams (6 teaspoons) per day for women

By lowering your added sugar intake, you reduce your risk for
obesity, Type 2 Diabetes, and Cardiovascular disease.
Test Your Knowledge
Quiz

Please feel free to work with a partner!

Thank you for Coming!