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Curbing Americatswee by BONNIE LIEBMAN

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Curbing Americatswee by BONNIE LIEBMAN e that food, p. laying diabetes, s on steroids, back cov JANUARY/FEBflUARV2û>0 S2.50 HEALTHÜTLETTER CENTER FOR SCIENCE IN THE PUBLIC INTEREST "^ I \h Curbing AmericaTSwee BY BONNIE LIEBMAN America is on a sugar binge. Between 1970 and 2005, our intaKe of added sugars—cane and beet sugar, high-fructose corn syrup, dextrose, and other sweeteners—jumped 20 percent. We now consume 22 to 30 teaspoons a day. That's 350 to 475 empty calories that most people can't afford. A growing body of research suggests that added sugars or su gar-sweetened beverages boost the risk of disease. "We know that sugars contribute to obesity, which in turn increases the risk of cardiovascular disease and type 2 diabetes," says Linda Van Horn, who chairs the American Heart Association's Nutrition Committee. A new report from the heart association urges Americans to slash their sugar intake. The new targets: only 100 calories a day of added sugars for women and 150 calories a day for men. That's not much. Continued on p. 3. -*::> -^. Curbi Who can afford the roughly 400 calories' worth of added sugars What led the American Heart As- that the typical American consumes each day? vegetables, fruit, lean protein, sociation to issue its new scientific low-fat dairy, whole grains, statement on "Dietary Sugars In- "No adults, except those who are extremely physically active— and other foods you need to take and Cardiovascular Health"? we're talking about the Michael Phelpses of the world," says Linda stay healthy. (It's like discre- The association cited the Van Horn, a professor of preventive medicine at the Northwestern tionary income that people can spend on luxuries once "worldwide pandemic of obe- University Feinberg School of Medicine In Chicago. "The rest of us sity and cardiovascular disease" they've paid their bills.) in explaining its "heightened have no business consuming that many calories from sugars." "There's no question that concerns about the adverse ef- sugars are a major culprit in There's new evidence that added sugars—or sugar-sweetened fects of excessive consumption obesity, because they're a of sugars."' beverages—may raise the risk of obesity, heart disease, diabetes, source of empty calories that "Added sugars have become and gout. most Americans don't need," such a predominant feature of says Van Horn. "They have no the .American diet that we can't Here are 10 reasons to cut back on added sugars. nutritional benefit whatso- help but recognize their major ever." contribution to excess calories," The fact is that most people explains Van Horn. The average American What's wrong with sugars? For starters, simply can't afford a 500-calorie scone swallows 350 to 475 calories' worth of they're not good for your teeth, especially or a 600-calorie venti White Chocolate added sugars each day (depending on the if they come in sticky foods. Here are 10 Mocha when they stop at Starbucks. type of data used to estimate intakes). other reasons to cut back. "Added sugars either crowd out healthy Exactly what are added sugars? They foods, or they make you fat if you eat include high-fructose corn syrup, ordinary You can't afford the empty them in addition to healthy foods," table sugar, honey, agave syrup, and all 1 calories. The American Heart explains Frank Sacks, a professor of car- other sweeteners with calories. {In this ar- Association based its advice on what diovascular disease prevention at the Har- ticle, the word "sugars" refers to them all.) scientists call "discretionary calories" vard School of Public Health in Boston. To hear some critics talk, high-fructose —that is, how much room you have for So the heart association turned to the corn syrup is the real villain. Table sugar empty calories once you've eaten all the discretionary calorie allowances calcu- gets a free pass. (See "I-ear of ^-^^ - , ^ lated by the U.S. Department Fructose," p. 5.) of Agriculture. (To find yours, In fact, high-fructose corn Sugars 101 ¡ go to mypyramid.gov.) syrup is roughly half fructose CH,OH CH,OH j A typical woman, who and half glucose, as is table I should shoot for 1,800 calories sugar (sucrose) once it breaks a day, for example, would need down in the body. And about 1,600 calories a day from although the fructose half vegetables, fruits, lean protein, dairy foods, and whole grains may cause some problems, the CH,OH glucose half causes others. So if OH to get the nutrients she needs. there's a villain, it's all sugars. That leaves about 200 "Added sugars are added H OH OH H calories to spend (like discre- sugars," says Rachel Johnson, Glucose Fructose tionary income) on whatever a professor of nutrition at the Sucrose she wants. "We said, okay, half University of Vermont who of that discretionary calorie chaired the heart association Sucrose (table sugar) is broken down—in the body and (to some allowance can come from solid panel that issued the new sug- extent) in foods—to half fructose and half glucose. At that point fats and half can come from ars advice. it is essentially identical to high-fructose corn syrup. added sugars," explains John- )ANUARY/FEBRUARY 201 O 3 COVER STORY Where's the Added Sugar? son. That's about 100 calories each. wine or beer. A typical man should shoot for 2,200 "It's been shocking to some people Coke. Pepsi. Sprite. Regular sodas add the calories a day. He gets about 150 calories wben I've said tbat we've been fairly most sugar to a typical American's diet. to spend on each. conservative, because if you're con- But don't forget about coffee drinks, teas, "Solid fats" include not just butter or suming alcohol regularly, you sbould sports drinks, and fruit drinks that have a margarine, but tbe extra fat you get if you be having even less added sugar," notes heaith halo. choube dairy food^ (milk, cbeese, yogurt, Johnson. ice cream) that aren't fat-free, poultry If you want more sugar, you can with skin, and cakes, cookies, pies, and always burn more calories. otber sweets that aren't fat-free. So un- "What I tell people who can't live less you eat mostly fat-free foods, your with the added-sugars recommenda- lOO-calorie solid-fat allowance is going to tion is that they need to move more," disappear quickly. says Johnson. "Tben you can have And guess what happens to your added more sugar." sugars allowance if you want a glass of Sugar- 2 sweetened Sugar by Any Other Name beverages promote obesity. We're eating Here's the scoop on some popular sugars. Sucrose 20 percent more added (table sugar) breaks down into 50% fructose, 50% sugars now than we glucose in the body. did in 1970. What's Agave syrup or nectar (84% fructose. 8% glucose. largely responsible for Source: Circulation ¿009. 8% sucrose). From the Mexican Agave cactus. the leap in sugars intake? Apple juice concentrate (60% fructose. 27% glucose. "Soft drinks, soft more food than betöre. I h;it plus tin.' 13% sucrose). Made by cooKing down apple juice. drinks, soft drinks," says calories in the soft drinks led them to Brown sugar (9F% sucrose. 1% fructose, 1% glucose). Granu- Johnson. In 1965, Ameri- gain weight. lated white sugar mixed with a small amount of molasses. cans got an average of 12 And in a recent trial that lasted V/¿ Corn syrup (8% to 96% glucose. 0% fructose. 0% sucrose). A percent of their calories years, people who cut back on liquid calo- liquid made from cornstarch. from beverages. In 2001, ries lost more weight than those who cut beverages accounted for the same number of solid calories."* Evaporated cane juice (100% sucrose). Crystals made by evaporating liquid that has been pressed from sugarcane. 21 percent.' "i keep telling people, 'If you're trying "Soft drinks are the to cut back on added sugars, look at what Fructose (100% fructose). Found naturafiy in fruits and numher-one source of you're drinking,'" says Johnson. vegetables. We get most of our fructose from high-fructose corn syrup. added sugars in Ameri- What's more, in a study of 51,000 wom- cans' diets," says Johnson. en, those who went from drinking regular Glucose or Dextrose (100% glucose). Small amounts are .-\nd sugary liquids may soda no more than once a week to at least found naturally in fruit and vegetables, but most is made from make us fatter because once a day gained the most weight over cornstarch. It's also found in honey and most other sugars. they don't curh our ap- four years.^ Grape juice concentrate (52% fructose. 48% glucose). petite for more food.^ It's not just soda pop. Made by cooking down grape juice. "Wben you give people "If you look at consumption data, soft High-fructose corn syrup (HFCS) (typically 55% fructose. liquid calories before a drinks are leveling off, but other sugar- 45% glucose or 58% glucose. 42% fructose). Corn syrup with meal, they don't compen- sweetened beverages—sports drinks, some of its glucose converted into fructose. sate by eating less at the energy drinks, sweetened teas—are taking meal or later, in tbe same Honey (50% fructose. 44% glucose. 1% sucrose). Made by off," Johnson notes. honeybees from plant nectar. way they do for calories "Just walk down the supermarket aisles. from solid food," notes An entire one is filled with soft drinks Maple syrup 1^95% sucrose.
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