How Much Sugar is In That?!?

Alana E. Scopel, MS, RD, LDNDietetics & Nutrition

www.SpringfieldClinic.com/DoctorIsIn

History of Nutrition Facts Label• 1990 Nutrition Labeling and Education Act

• Nutrition Facts Panel (NFP)

• Helpful or confusing?

Nutrition Facts Label• Used for a variety of reasons:

– Calories– Fat– Carbohydrates– Protein– Sodium– Ingredients

Serving Size• Standardized in familiar units (cups, pieces, etc.)• Helpful when comparing the nutrition information

of different items• How many servings are in an entire package?• How many servings am I eating?

Calories• Calories provide a measure of how much energy is

in each serving of that food

• 40 calories/serving=low• 100 calories/serving=moderate• 400 calories/serving=high

Calories per serving? Calories per 2 servings?

Total Fat, Cholesterol & Sodium• Diets rich in saturated fat, trans fat, cholesterol,

and sodium have been linked to heart disease and high blood pressure

• Healthy fats include monounsaturated and polyunsaturated fats

• Recommended that most follow <2000mg or <2 g sodium diet

Sodium in 1 serving? 2 servings?

Fiber• A type of carbohydrate that passes through the body

undigested. – Soluble

• Dissolves in water• Can help lower blood glucose levels and cholesterol • Oatmeal, nuts, and blueberries.

– Insoluble • Does not dissolve in water • Helpful in moving food through digestive system • Whole wheat bread and legumes

High-fiber food?

Footnote

• Daily Values (%DV) are based on a 2,000 calorie/day diet

• Grams for total fat and saturated fat

• Milligrams of cholesterol and sodium

• Grams of carbohydrate and fiber, specifically

Daily Values (%DV)

• 5%DV is low• 20%DV is high

Ingredients• Located below Nutrition Facts Label

• Ingredients are listed in descending order of predominance (by weight)

• The fewer the ingredients, the better

• INGREDIENTS: ENRICHED WHEAT FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, SHREDDED LOW-MOISTURE PART-SKIM MOZZARELLA CHEESE (PART-SKIM MILK, CHEESE CULTURE, SALT, ENZYMES), SHREDDED REDUCED FAT REDUCED SODIUM MOZZARELLA CHEESE [PASTEURIZED PART-SKIM MILK, NONFAT MILK, MODIFIED FOOD STARCH*, CHEESE CULTURE, SALT, POTASSIUM CHLORIDE*, NATURAL FLAVORS*, ANNATTO [COLOR], VITAMIN A PALMITATE, ENZYMES, [*INGREDIENTS NOT IN REGULAR MOZZARELLA CHEESE]), PEPPERONI MADE WITH PORK, CHICKEN AND BEEF (PORK, MECHANICALLY SEPARATED CHICKEN, BEEF, SALT, CONTAINS 2% OR LESS OF PORK STOCK, SPICES, DEXTROSE, LACTIC ACID STARTER CULTURE, PAPRIKA, NATURAL SMOKE FLAVOR, OLEORESIN PAPRIKA, SODIUM ASCORBATE, SODIUM NITRITE, FLAVORING, BHA, BHT, CITRIC ACID), TOMATO PASTE, PARTIALLY HYDROGENATED SOYBEAN OIL, SUGAR, CONTAINS LESS THAN 2% OF SOYBEAN OIL, WHEAT GLUTEN, BLEACHED WHEAT FLOUR, SALT, YEAST, POTASSIUM CHLORIDE, MODIFIED FOOD STARCH, SODIUM STEAROYL LACTYLATE, BAKING POWDER (BAKING SODA, SODIUM ALUMINUM PHOSPHATE), FLAVOR, DRIED PARSLEY, SPICES, DRIED GARLIC, L-GLUTAMIC ACID, CITRIC ACID, ASCORBIC ACID, BETA CAROTENE (COLOR).

Sugar

Sugar and Our Brain• https://www.youtube.com/watch?feature=player_detail

page&v=lEXBxijQREo

SugarGeneralized name for sweet, soluble carbohydrates found in food. Sugars are found in the tissues of most plants, but are present in concentrations efficient for extraction in sugarcane and sugar beet.

Sugar (technical names)

• Dextrose• Disaccharide• Fructose• Glucose• Monosaccharide• Polysaccharide• Ribose• Sucrose

Sugar (common names)

• Beet• Brown• Cane• Confectioner’s• High-fructose corn syrup• Honey• Molasses• Raw

= 1 teaspoon (4 grams)

How Much Sugar is in That?!

DQ Banana Split

75 grams

Chobani Clover Honey Greek Yogurt

29 grams

1 Cup Homemade Granola

25 grams

16 oz Starbuck’s Hot Chocolate

47 grams

Dunkin Donuts Sweet Tea

39 grams

20 oz Vitamin Water

32 grams

2 tbsp Sweet Baby Ray’s

16 grams

Nutrition Facts Label

• Provides valuable information when comparing items• Chronic Kidney Disease• Coronary Artery Disease • Diabetes• Food Allergies• Food Intolerance • Hypertension