The Truth About Sugar…

July 2015

Sugar is ubiquitous throughout our diets. It has become virtually unavoidable and some would say very addictive!

With the amount of soft drinks and candies (even yogurts-which can be packed with sugar!) that we consume on a daily basis, it is estimated we take in an extra 355 calories (or 22 teaspoons) a day from sugar-sweetened products.1

The main concern with this overindulgence is that a diet high in sugar means a diet high in calories as well, while also being low in nutritional value.

When we eat a meal or snack packed with sugar, it can alter our normal

energy dips or lulls throughout the day. But these lulls in our energy just keeps us coming back for more sugar…and the cycle continues… What is also happening when we eat sugar is that it puts pressure on our pancreas to secrete the hormone, Insulin, whose primary job is to store that sugar as fat!

So while sugar seems sweet and harmless at first, its effects are long-lasting as it can be damaging to our bodies by putting stress on our tissues, driving up our blood pressure (as well as waist lines), and can contribute to the development of obesity and Type 2 Diabetes.

I think its time we look at the alternatives…

SWEET, SWEET SUMMER

In this Edition:The Truth About Sugar

Page 1

The 411 on Non-Nutritive Sweeteners

Page 2

Tips for cutting down the sugar

Page 3

Keeping it Sweet: Great Sugar Free Recipes!

Page 4

Support Group Schedule

Page

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Page 5More summer friendly and sweet recipes

Page 7-Recipe Nutrition facts and References

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+ The 411 on Non Nutritive Sweeteners

or the amount considered safe to

Intake (ADI) level, Acceptable Daily they are given an extensive review research and (FDA). Through Administration and Drug tested by the Food are rigorously Low calorie sweeteners

Neotame(aka Newtame)

7,000-13,000xs sweeter than table sugar!

Saccharin(aka Sweet’N Low, Necta Sweet, Sweet Twin)

200-700xs sweeter than sugar!

Sucralose(aka Splenda)

600xs sweeter than sugar!

Acesulfame-K(aka Sunnett, Sweet One)

200xs sweeter than sugar!

For baking purposes: Sucralose and Acesulfame-K are heat stable!

Advantame(derivative of Aspartame)20,000xs sweeter than table sugar!

Steviol Glycosides (aka Stevia) Generally Recognized as Safe 200-400xs sweeter

Aspartame (aka Nutrasweet, Equal, Sugar Twin)200x’s sweeter *You should not consume Aspartame if you have PKU! As it contains phenylalanine.

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the taste we love, yet offer no calories? Well, scientists have figured out a way to modify sugar’s chemical structure, making it difficult for our body’s enzymes to break them down for metabolism. Because of this we can still enjoy the flavor while avoiding absorption and metabolism of the sugar altogether! 1

Globally, artificial sweeteners can reduce caloric intake and promote weight loss. The American Heart Association has stated that non-nutritive sweeteners can help people reach a healthy weight as long as it doesn’t lead to additional calories as

compensation. 3 And it is important to note that just because you are saving calories through these sweet alternatives, it is best to limit their use as they could easily take the place of important, nutrient dense foods! 4 Remember, just because it is low-calorie, doesn’t mean its high in nutrients, too. Also, while the FDA has approved 6 major non-nutritive sweeteners as noncarcinogenic and safe to use, 6 there is little data on the long-term effects of these sugar alternatives on our health.It has been suggested by Harvard’s School of Public Health that “it’s best to use small amounts over a short period of time.” 5 So, just like most things in life, moderation is key.

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Peanut Butter CookiesLow Carb and Sugar Free…

Yipee!

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First, preheat the oven to 350 degrees…While preheating, mix together the egg, Splenda, peanut butter and vanilla ingredients. Roll the dough into balls and with a fork, press down

1 egg 1 cup Splenda 1 cup Peanut

Butter 1 tsp Vanilla

Extract

Creamsicle Yogurt BitesCool Down your Summer with a Fruity Treat!

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to top

*optional, whipped cream

1 (3 oz) package of sugar-free Orange Jello mix

1½ cups Chobani Greek yogurt

Line a muffin tin with cupcake liners. In a medium microwave safe mixing bowl, combine yogurt and Jello mix, stirring to combine. Microwave on high for 2 minutes, stirring after each minute.Fill each cupcake liner with about ¼ cup of yogurt mixture. Chill cups for at least an hour until set.

Tips for Avoiding Sugar:

Try adding slices of fruit in your water for a more fun, refreshing taste!

Try natural spices and seasonings instead of processed sugars such as: ginger, cinnamon, peppermint, vanilla, or citrus extracts

Drain and rinse out cans of fruit before eating them, as they are usually sitting in sugary syrup!

Yogurts could surprise you with the amount of sugar they have added to them; try to choose “light” or healthier yogurt options

Fruit is nature’s candy! Snack on whole fruits for a more naturally sweet source…fruits have the best packaging too (fiber, vitamins, etc in their skins)

If you get a craving for some sugar, take a walk or try exercising; it’s a

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So what are sugar alcohols exactly?Sugar alcohols are technically a nutritive, or reduced calorie sweetener, meaning they do contain calories, but its half that of regular sugar. 4

Sugar alcohols include: Mannitol, Erythritol, Sorbitol…look for the “-itol” when searching for a sugar alcohol on the nutrition label!

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“Start by doing what's necessary; then do what's possible; and suddenly

you are doing the impossible.” -Francis of Assisi

It is also important to note that artificial sweeteners do not cause those blood glucose spikes like regular sugar! 7

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The American Heart Association suggestion for artificial sweeteners:9 teaspoons for men &6 teaspoons for women per day 8

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Recipe Tip:It doesn’t have to be Strawberries, you can add any fruit that you prefer for that refreshing, summery taste!

strawberries

4 cups water

2 ½ cups sliced

minutes and voila!

design. Bake for 10-12

top of the dough for on the Fresh Strawberry

Water+

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Mix sliced strawberries, sugar substitute, and 1 cup of water. Cover the bowl and place in the refrigerator for 3-4 hours (overnight is best). Remove the strawberry mixture from the refrigerator and pour into a blender with lime juice. Blend until smooth. Pour the blended mixture through a mesh strainer set over a large mixing bowl; discard the pulp and seeds. Add the remaining 3 cups cold water to the pureed strawberries and mix well. Place the strawberry water in the refrigerator and pour over ice to serve.

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1/2 cup halved hazelnuts

vanilla stevia 6 drops of liquid

powder 2 tbs cacao

avocado's 2 ripe, soft Hass

NotellaA Sugar-Free Take on a Classic Spread

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Combine the avocado, cacao and stevia in a food processor and blend until the mixture is smooth.

Mix in the halved hazelnuts…And you have yourself a healthy, cocao flavored spread! Try dipping fresh summer fruits in there!

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Summer 2015 Support Group ScheduleDay/Date Time/Location Topic/ SpeakerMonday, July 13

10am-noon Neuropsychology

Product Sampling of Vitamins, Minerals & Protein Products, with Mike and Katie from The Vitamin Shoppe

Saturday, July 18

10am-noon Neuropsychology Instructor-led Open Discussion

Thursday, July 23

6pm-8pm Domino’s Farms

ADHD and Bariatric Surgery, presented by Michelle Frank, Psy.D.

Monday, August 10

10am-noon Neuropsychology

Fashion Tips & Dressing for your Body Type After Bariatric Surgery, with fashion stylist and image consultant Raffaella Moda http://raffaellamoda.com/metro-detroit-fashion-stylist/

Saturday, August 15

10am-noon Neuropsychology

Shake, Shake, Shake It Up! Can’t stand the thought of one more boring protein shake? Learn how to add variety with low-calorie add-ins, recipes & more. We’ll be taste-testing some recipes in group, including a protein “ice cream!”

Thursday, August 27

Do not go to Domino’s Farms!

6pm-8pm

2755 Oak Valley Drive, Ann Arbor, MI 48103

Ann Arbor Running Company - Exploring Proper Footwear & Athlete Gear for Exercise, with Nick Stanko. Followed by: Taking Control of your Exercise Routine: A Guide for Mental Conditioning, Proper Mechanics, and the Biological Benefits of Exercise, with Molly MacDonald

Monday, September 14

Do not go to Domino’s Farms!

10am-noon

Burlington Building325 E. Eisenhower Parkway, Ann Arbor

Importance of Exercise with a Workout at the Transitions Studio. Proceed to the 2nd floor conference room in the Burlington Building. Please wear exercise clothes & shoes; bring a water bottle.

(The Burlington Bldg, 325 E. Eisenhower Parkway, Ann Arbor, is next to Art Van Furniture, across the street from Briarwood Mall.)

Saturday, September 19

10am-noon Neuropsychology

What is it like to be a Post-op Patient? Bring your questions for our post-op patient panel

Thursday, September 24

6pm-8pm Domino’s Farms

What Pelvic Floor Physical Therapy Can Do for You, with Jennifer Butts and/or Anne Bethelemy, UMHS Physical Therapists

Have questions? Contact us!Mailing address: Adult Bariatric Surgery Program Domino’s Farms, Box 42424 Frank Lloyd Wright Drive Ann Arbor, MI 48106-5735 Lobby A, Suite 1200

4008 Ave Maria DriveFarmsProgram Clinic Domino’s Adult Bariatric Surgery of Michigan Health System Clinic Address: University

Phone: (734) 647-6685

Fax: (734) 232-1241

Website: http://www.med.umic 6

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=62201

http://thefrugaldiymom.blogspot.com/2013/02/sugar-gluten-free-peanut-cookies.html

Protein: 4.2 gDietary Fiber: 0.9 gTotal Carbs: 3.1 gSodium: 75.4 mgCholesterol: 11.2 mgTotal Fat: 8.1 gCalories: 95.3Amount Per ServingServings Per Recipe: 16

Peanut Butter Cookies:

Potassium: 36 mgTotal Sugars: 1 g

Dietary Fiber: 0 gTotal Carbs: 0 gSodium: 0 mgCholesterol: 0 mgTotal Fat: 0 gCalories: 40Amount Per ServingServings Size: 1 PacketStevia Nutrition FactsProtein: 0 gTotal Sugars: 1 gDietary Fiber: 0 gTotal Carbs: 1 gSodium: 0 mgCholesterol: 0 mgTotal Fat: 8.1 gCalories: 6Amount Per ServingServings Size: 2 Strawberries

Fresh Strawberry Water:

+ Recipe Nutrition Facts and References

http://www.savynaturalista.com/2014/06/19/fresh-strawberry-water-agua-fresca/https://www.supertracker.usda.gov/Nutrientsreport.aspxhttp://www.myfitnesspal.com/en/food/calories/9209221

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+ Recipe Nutrition Facts and References

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http://www.fitclick.com/recipe_Orange_Creamsicle_Yogurt_Bites?

http://cookiesandcups.com/orange-creamsicle-yogurt-bites/

Protein: 7.62 Sugars: 5.78 hDietary Fiber: 0 gTotal Carbs: 5.78 gSodium: 61.81 mgCholesterol: 0 mgTrans Fat: 0 gSaturated Fat: 0 gTotal Fat: 0 gCalories: 58.43 Amount Per ServingServings Per Recipe: 1 each

Creamsicle Yogurt Bites:

http://greatbodyskin.com/notella-the-vegan-sugar-free-answer-to-nutella/

Protein 2gSugars 1gDietary Fiber 3g 11%Total Carbohydrates 4g 1%Sodium 2mg 0%Cholesterol 0mg 0%Monounsaturated Fat 6gPolyunsaturated Fat 1gTrans Fat 0gSaturated Fat 1g 5%Total Fat 8g 13%Calories from Fat 70 % Daily Value *Calories 92Amount Per Serving

Notella:

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Inc. http://www.fitday.com/fitness-articles/nutrition/healthy-eating/4-artificial-sweeteners-their-fda-safe-levels.html#b

nts/ucm397725.htm

7 Artificial Sweeteners and Their FDA Safe Levels 2000-2013 Internet Brands,

6 Additional Information about High-Intensity Sweeteners Permitted for use in Food in the United States. http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredie

hic_Diet_and_Diabetes/hic-nonnutritive-sweeteners

5 The Nutrition Source: Artificial Sweeteners. Harvard School of Public Health .2015. http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/

4 Nonnutritive Sweeteners. Cleveland Clinic. 1995-2014. http://my.clevelandclinic.org/health/diseases_conditions/hic_Diabetes_Basics/

http://circ.ahajournals.org/content/early/2012/07/09/CIR.0b013e31825c42ee.full.pdf+html?sid=70b14073-32c8-4d01-b59d-d42259dea086

3 Christopher Gardner, PhD, Judith Wylie-Rosett, et al. Circulation. Nonnutritive Sweeteners: Current Use and Health Perspectives A Scientific Statement From the American Heart Association and the American Diabetes Association. July 2012

2 Facts about Low-Calorie Sweeteners. Food Insight | Sep 17 2014. http://www.foodinsight.org/articles/facts-about-low-calorie-sweeteners

1 The Truth about Artificial Sweeteners or Sugar Substitutes: How Much Is Too Much? Presented by the ADA Evidence Analysis Library®. American Dietetic Association. 2011.

+ References

Newsletter prepared by: Molly MacDonald, UM SPH Dietetics Intern

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