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**Doughboy** · June 15th, 2006, 02:44 PM

My Very Last Nutrition Thread Update!!
On one of the most talked about things now...

CARBOHYDRATES!!!

This is Part 2 of a 2 Part celebration of my final update!

The Sweetness of Natural Sugars and Substitute Sugars

(Given that common table sugar, which is sucrose, be given a score of 1.0 for sweetness)

Natural Sugars --------------------------------------- Source
Fructose* -----------------------1.7--------------------Fruit, Honey
Invert Sugar---------------------1.3--------------------Processed sucrose, w/ unbonded fructose &
--------------------------------------------------------glucose
Sucrose--------------------------1.0--------------------Cane or Beet sugar (table sugar)
Glucose--------------------------0.7--------------------Hydrolyzed corn syrup made from corn starch
Maltose--------------------------0.4--------------------Sprouted seeds or hydrolyzed starch
Lactose--------------------------0.2--------------------Milk Sugar

Artificial Sweeteners
Sorbitol--------------------------0.6--------------------Alcohol sugar derived from fruits
Mannitol-------------------------0.7--------------------Alcohol sugar
Xylitol---------------------------0.9--------------------Alcohol sugar

Saccharin-----------------------500--------------------(sodium form) chemically processed
Aspartame----------------------200--------------------Aspartic acid & Phenylalanine
Acesulfame-K-------------------200--------------------Acetyl Sulfurafame-Potassium
Sucralose-----------------------600--------------------Derived from sucrose (Splenda)

*Fructose or fruit sugar is the sweetest of all the natural sugars compared.

Limiting Natural Sweeteners

Natural Sweeteners Include:
-Honey
-Maple Sugar
-Molasses
-Brown Sugar
-Granulated Sugar
-Powdered Sugar
-Corn Syrup
Modified Natural Sweeteners include
-High fuctose corn syrup

NOTE: The World Health Organization recommends no more than 10% Calories as natural sweeteners.

Caluculation
- 2,000 Calories
- (2,000 Calories x .10) x 100 = 200 Calories of natural sweeteners
- 200 Calories divided by 4kcals/gram CHO = 50 grams sugar from natural sweeteners limited per day

Sugar Equivalent:
-4 grams of carbohydrates = 1 teaspoon of any natural sugar

Converting grams of Sugar to Teaspoons of Sugar:
-50 grams sugar divided by 4 grams CHO/tsp = 12 teaspoons of sugar or natural sweeteners is the daily limit on a 2,000 Calorie diet.

Conclusion:
-Use the "Sugar Equivalent" in reading food labels to comparison shop for food products to help you not exceed 12 teaspoons worth of sugar daily on a 2,000 Calorie/day diet.
-This will be a ball park estimate, since food labeling does not differentiate sugar content contributed by the natural whole food ingredients versus natural sweetener ingredients.

Artificial Sweeteners

Alcohol Sugars - Lactitol, Maltitol, Mannitol, Sorbitol & Xylitol
- Large doses lead to cramping and diarrhea
- 2 to 3 calories per gram
- Non-cavity promoting
- Low glycemic index
- Used primarily in candies and gums, and some baked goods

Saccharin - "Sweet N Low"
- Discovered in 1879
- 300-500 times sweeter than sucrose
- 1911 Federal nutrition scientists banned it
- Ban is lifted after the start of WWI
- Studies in 72'-73' found that it caused bladder cancer in rats
- 1977 studies reconfirm it as a carcinogen
- Every 2 years a moratorium has been placed to delay a ban on saccharin, while studies continue.
- Congress has extended the moratorium until the year 2002
- Saccharin has remained on the market as "Sweet N Low"
- Products with Saccharin must contain a warning label stating, "Use of this product may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals."
- Saccharin is on the GRAS list
- Widely distributed in restaurants as tabletop sweetener and in fountain sodas.

Aspartame - "Nutrasweet" and "Equal"
- FDA approved in 1981
- Made from 2 amino acids, phenylalanie and aspartic acid
- Chemically breaks down under high heat exposure.
- Breakdown products are methanol, formaldehyde, and formate
- Phenylalanie and aspartic acid can cause neurotoxic effects such as brain damage in high doses
- Consumer complaints and suspicions against aspartame have been numerous, but not supported by most medical professional groups
- People who have a genetic defect known as Phenylketonuria(PKU) must avoid this product
- 200 times sweeter than sucrose
- The National Cancer Institute (NCI) is currently studying the relationship between aspartame and adult brain cancer
- Widely used as a tabletop sweetener, beverages, breakfast cereals, desserts, gums and candies.

Acesulfame-K (Potassium) - "Sunett"
- FDA approved in 1988
- 200 times sweeter than sucrose
- Proctor and Gamble product
- Stable to heat, withstands cooking and baking temperatures
- Used in more than 4,000 products worldwide
- Chemically known as acetyl sulfurafame-K
- Often used in combination with aspartame in sodas
- Calorie free, non cavity producer

Sucralose - "Splenda"
- FDA approved in 1998
- Made from sucrose
- 600 times sweeter than sucrose
- Bulked up with maltodextrin to measure like table sugar (sucrose)
- Stable to the heat of cooking
- Nondigestable, so there is no calorie value
- Used in baked goods, fruit juice drinks, beverages, desserts and gelatins.

Carbohydrate Metabolism

- Food is eaten
- Monosaccharides are absorbed by active transport at the level of the microvilli in the small intestine and delivered into blood circulation
- Monosaccharides flow through the Hepatic Portal Vein to the Liver
- The liver converts monosaccharides to Glucose
- Glucose enters the bloodstream
- Blood Sugar rises after a meal; how high blood sugar rises after a meal
- Pancreas releases Insulin
- Insulin transports Glucose to Body Tissues
--- Glucose is used as our main fuel source for body tissues
--- Brain cells, nerve cells, and red blood cells depend solely on a supply of glucose for energy
--- Blood Glucose level is regulated at 70 to 120mg/100ml serum
- Blood glucose supply gradually decreases over time
- Insulin levels drop concurrent with decreasing blood glucose
- Glycogen (stored blood sugar) in the liver is released into the bloodstream via increasing glucagon levels to maintain blood sugar levels between meals
- Glycogen stores are quickly depleted, so timing of meals is important in replenishing supplies of availible and stored glucose
- The DRI's set an RDA for Carbohydrate at 130 grams Carbohydrate daily as a minimum recommendation to maintain blood sugar control

June 15th, 2006, 02:44 PM	#126 (permalink)
Doughboy Goodbye fockers offline Join Date: Jun 2005 Posts: 4,581 Thanks given: 117 226 thanks in 120 posts Rep Power: 20	My last nutrition thread update! Part 2 of 2 My Very Last Nutrition Thread Update!! On one of the most talked about things now... CARBOHYDRATES!!! This is Part 2 of a 2 Part celebration of my final update! The Sweetness of Natural Sugars and Substitute Sugars (Given that common table sugar, which is sucrose, be given a score of 1.0 for sweetness) Natural Sugars --------------------------------------- Source Fructose* -----------------------1.7--------------------Fruit, Honey Invert Sugar---------------------1.3--------------------Processed sucrose, w/ unbonded fructose & --------------------------------------------------------glucose Sucrose--------------------------1.0--------------------Cane or Beet sugar (table sugar) Glucose--------------------------0.7--------------------Hydrolyzed corn syrup made from corn starch Maltose--------------------------0.4--------------------Sprouted seeds or hydrolyzed starch Lactose--------------------------0.2--------------------Milk Sugar Artificial Sweeteners Sorbitol--------------------------0.6--------------------Alcohol sugar derived from fruits Mannitol-------------------------0.7--------------------Alcohol sugar Xylitol---------------------------0.9--------------------Alcohol sugar Saccharin-----------------------500--------------------(sodium form) chemically processed Aspartame----------------------200--------------------Aspartic acid & Phenylalanine Acesulfame-K-------------------200--------------------Acetyl Sulfurafame-Potassium Sucralose-----------------------600--------------------Derived from sucrose (Splenda) Fructose or fruit sugar is the sweetest of all the natural sugars compared. Limiting Natural Sweeteners* Natural Sweeteners Include: -Honey -Maple Sugar -Molasses -Brown Sugar -Granulated Sugar -Powdered Sugar -Corn Syrup Modified Natural Sweeteners include -High fuctose corn syrup NOTE: The World Health Organization recommends no more than 10% Calories as natural sweeteners. Caluculation - 2,000 Calories - (2,000 Calories x .10) x 100 = 200 Calories of natural sweeteners - 200 Calories divided by 4kcals/gram CHO = 50 grams sugar from natural sweeteners limited per day Sugar Equivalent: -4 grams of carbohydrates = 1 teaspoon of any natural sugar Converting grams of Sugar to Teaspoons of Sugar: -50 grams sugar divided by 4 grams CHO/tsp = 12 teaspoons of sugar or natural sweeteners is the daily limit on a 2,000 Calorie diet. Conclusion: -Use the "Sugar Equivalent" in reading food labels to comparison shop for food products to help you not exceed 12 teaspoons worth of sugar daily on a 2,000 Calorie/day diet. -This will be a ball park estimate, since food labeling does not differentiate sugar content contributed by the natural whole food ingredients versus natural sweetener ingredients. Artificial Sweeteners Alcohol Sugars - Lactitol, Maltitol, Mannitol, Sorbitol & Xylitol - Large doses lead to cramping and diarrhea - 2 to 3 calories per gram - Non-cavity promoting - Low glycemic index - Used primarily in candies and gums, and some baked goods Saccharin - "Sweet N Low" - Discovered in 1879 - 300-500 times sweeter than sucrose - 1911 Federal nutrition scientists banned it - Ban is lifted after the start of WWI - Studies in 72'-73' found that it caused bladder cancer in rats - 1977 studies reconfirm it as a carcinogen - Every 2 years a moratorium has been placed to delay a ban on saccharin, while studies continue. - Congress has extended the moratorium until the year 2002 - Saccharin has remained on the market as "Sweet N Low" - Products with Saccharin must contain a warning label stating, "Use of this product may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals." - Saccharin is on the GRAS list - Widely distributed in restaurants as tabletop sweetener and in fountain sodas. Aspartame - "Nutrasweet" and "Equal" - FDA approved in 1981 - Made from 2 amino acids, phenylalanie and aspartic acid - Chemically breaks down under high heat exposure. - Breakdown products are methanol, formaldehyde, and formate - Phenylalanie and aspartic acid can cause neurotoxic effects such as brain damage in high doses - Consumer complaints and suspicions against aspartame have been numerous, but not supported by most medical professional groups - People who have a genetic defect known as Phenylketonuria(PKU) must avoid this product - 200 times sweeter than sucrose - The National Cancer Institute (NCI) is currently studying the relationship between aspartame and adult brain cancer - Widely used as a tabletop sweetener, beverages, breakfast cereals, desserts, gums and candies. Acesulfame-K (Potassium) - "Sunett" - FDA approved in 1988 - 200 times sweeter than sucrose - Proctor and Gamble product - Stable to heat, withstands cooking and baking temperatures - Used in more than 4,000 products worldwide - Chemically known as acetyl sulfurafame-K - Often used in combination with aspartame in sodas - Calorie free, non cavity producer Sucralose - "Splenda" - FDA approved in 1998 - Made from sucrose - 600 times sweeter than sucrose - Bulked up with maltodextrin to measure like table sugar (sucrose) - Stable to the heat of cooking - Nondigestable, so there is no calorie value - Used in baked goods, fruit juice drinks, beverages, desserts and gelatins. Carbohydrate Metabolism - Food is eaten - Monosaccharides are absorbed by active transport at the level of the microvilli in the small intestine and delivered into blood circulation - Monosaccharides flow through the Hepatic Portal Vein to the Liver - The liver converts monosaccharides to Glucose - Glucose enters the bloodstream - Blood Sugar rises after a meal; how high blood sugar rises after a meal - Pancreas releases Insulin - Insulin transports Glucose to Body Tissues --- Glucose is used as our main fuel source for body tissues --- Brain cells, nerve cells, and red blood cells depend solely on a supply of glucose for energy --- Blood Glucose level is regulated at 70 to 120mg/100ml serum - Blood glucose supply gradually decreases over time - Insulin levels drop concurrent with decreasing blood glucose - Glycogen (stored blood sugar) in the liver is released into the bloodstream via increasing glucagon levels to maintain blood sugar levels between meals - Glycogen stores are quickly depleted, so timing of meals is important in replenishing supplies of availible and stored glucose - The DRI's set an RDA for Carbohydrate at 130 grams Carbohydrate daily as a minimum recommendation to maintain blood sugar control Last edited by Doughboy; June 22nd, 2006 at 12:49 AM.