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Magnesium & stroke, p. 8 Getting a good night's sleep, p. 9 Three easy salads, p. 12 BYBONNIELIEBMAN You've heard of a beer belly. Now there's new evidence that the fructose in added sugars may. send more of your extra calories to that bulge. where your waist used to be. For years, researchers have found a higher risk of. type 2 diabetes, heart disease, high blood pres-. sure, high triglycerides, gout, and weight gain. in people who consume more sugar-sweetened. beverages. Now a flurry of new studies suggests. that our out-of-control sweet tooth is connected. to our out-of-control belly fat. And it's that kind of fat that may cripple the. body's ability to use insulin, setting the stage for. diabetes and heart disease. Continued on p. 3. How Much is Too Much Sugar? APRIL 2 0 12 $ 2. 5 0 P h o t o s : © P e J o / f o t o l i a . c o m ( b e l l y ) , © n f r P i c t u r e s / f o t o l i a . c o m ( s u g a r c u b e s ) .
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N UT RI TI ON AC TI ON HE AL T HLE TTE R. ■ AP RIL 20 12 3 in solid foods? "There's not as much evi-. dence for them, "says Malik. "We have not looked at that carefully yet. ". "We focused on sugar-sweetened bever-. ages because they're the largest contribu-. tor of added sugar intake, "she adds," and. because of the lack of compensation for. liquid calories. " Studies find that people may "compen-. sate "for the calories they get. from solid foods by eating less later in the day. But that does not seem to happen when people drink liquid calories. 4 "In one study, people given. jelly beans consumed less at subsequent meals than those who were given the same calories as liquid sugary bev- erages, "says Malik. More evidence that sugary beverages can plaster on the pounds: In three studies, scientists randomly assigned people to consume either sug- ary beverages (made with sugar or high-. fructose corn syrup) versus diet beverages. (Usually made with aspartame) for three. to 10 weeks. 5-7 Sure enough, only those who consumed sugar or high-fructose. corn syrup gained weight. But now researchers are hot on the trail. of a new lead: Is the fructose that makes. up roughly half of most added sugars. more likely to migrate to your belly than elsewhere? A Beeline to the Belly Clearly, too many calories from anything -sugary bever- ages, beer, burgers, fries,. pizza, ice cream, or dozens of. other foods-explains why many American waists have been replaced by a spare tire. And studies have not found that you'd gain more pounds from, say, 100 calories of. added sugars than from 100 calories of other foods. But calories from fructose (which is found only in added sugars and fruit) may be more likely. than other calories to aim for OBESITY Do sugary foods and drinks de- serve more blame for America's obesity epidemic than other foods? "There is strong evidence linking sugar-sweetened bever- ages to weight, "says Vasanti. Malik, a research fellow at the. Harvard School of Public Health. For example, when she and her colleagues tracked more than 50,000 women for four years, they found that weight gain was greatest (about 10 pounds) among women who went from. drinking no more than one sugar-sweet-. ened drink a week to at least one a day. 1 "But most industry-funded studies have. reported no association, "she notes. "This back-and-forth with industry has been. muddying the waters. " For example, a 2009 meta-analysis by. scientists with industry ties found no link. between soft drinks and weight in children. 2 "But there were some errors in. the way they scaled the data, ". Malik explains. What's more, some studies in the industry-funded analysis only compared soda drinkers to non-soda drinkers who consumed the same number of calories. "It does not make sense to. adjust for total calories because extra calories may explain how sugar-sweetened beverages lead to obesity, "says Malik. "When we re-analyzed the. data correctly, there was an as-. sociation between weight and sugar-sweetened beverages. " 3 What about the added sugars Sucrose (table sugar) is broken down-in the body and. (To some extent) in foods-to half fructose and half. glucose. At that point it is almost identical to most high-. fructose corn syrup. Fruit contains a mixture of fructose,. sucrose, and glucose. >>>>> CH 2 OH H H H OH H H OH Glucose Fructose Sucrose OH HO OH H H H O O O CH 2 OH CH 2 OH Sugars101 COVERSTORY S oft drinks, sports drinks, fruit drinks, energy drinks, coffee. drinks, cupcakes, cookies, muffins, doughnuts, granola bars,. chocolate, ice cream, sweetened yogurt, cereal, candy. The list of sweet temptations is endless. The average American now consumes 22 to 28 teaspoons of. added sugars a day-mostly high-fructose corn syrup and or-. dinary table sugar (sucrose). That's 350 to 440 empty calories. that few of us can afford. How much added sugar is too much? Cutting back to 100 calories (6½ teaspoons) a day for women and 150 calories. (9½ teaspoons) a day for men might mean slimmer waist-. lines and a lower risk of disease. How Much is Too Much? P h o t o s : © P e J o / f o t o l i a . c o m ( b e l l y ) , © n f r P i c t u r e s / f o t o l i a . c o m ( s u g a r c u b e s ) .
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4 NUTRITION AC TIONHE AL THL ET T ER. ■ AP RI L 2 0 1 2. COVERSTORY your waist. To find out if fructose is destined to. end up around your midsection, research-. ers compare fructose to glucose (which. is found in added sugars but is also the. building block of starches). The first solid evidence came in 2009. Researchers gave 32 overweight or obese middle-aged men and women 25 percent. of their calories from beverages sweetened with either fructose or glucose for 10. weeks. 8 Both groups gained the same weight (About three pounds). But their new fat did not all go to the same place. "We saw an increase in visceral fat in. people fed fructose, "says study author. Kimber Stanhope of the University of California, Davis. Visceral (deep belly) fat is more. closely linked to a higher risk of heart. disease and diabetes than subcuta- neous (just below the skin) fat. (See "Where's the Fat?"). "The high-fructose corn syrup indus-. try's scientific consultants criticized our study, "says Stanhope. "They said, 'This is meaningless. No one consumes foods sweetened with pure fructose so no one consumes that much fructose. '". Now two new studies have reported similar results with less fructose: ■■ Danish scientists assigned 47 over- weight men and women to drink a liter. (Not quite three 12 oz. Cans) a day of. one of four drinks: regular cola (sweet-. ened with sucrose), reduced-fat milk, diet cola (sweetened with aspartame), or water. 9 (Sucrose is half glucose and half fructose.) After six months, visceral fat went up only in those drink- ing regular cola. "The increase in visceral fat was quite impressive, " says Stanhope. And a liter is not much. Roughly half the population does not drink sugary beverages, but among the drink- ers, 50 percent swallow at least half a liter a day and 5 percent gulp down at least 1¹ / ³ liters. 10 ■■ Swiss researchers assigned 29 healthy, normal-weight men to drink beverages with one of the following: 10 teaspoons of fruc- tose, 20 teaspoons of fructose, 10 teaspoons of glucose, 20 teaspoons of glucose, or 20 teaspoons of sucrose each day. 11 "Those are not large amounts, "notes Stanhope. A 12 oz. can of soda has about 10 teaspoons of sugars (Roughly half fructose and half glucose). The 10-teaspoon dose was only about 7 percent of the men's calories. After just three weeks, waist-to-hip. ratio rose slightly only in the men who. got fructose (alone or in sucrose), but not. glucose. (Measuring waist-to-hip ratio. is not as accurate as measuring visceral fat,. but when your waist expands, it's often. because visceral fat expands.) "With three studies now, these data. suggest that added sugars cause an in-. crease in visceral fat, "says Stanhope. And links between visceral fat and sug-. ary foods or drinks are now showing up. elsewhere. When University of Minnesota researchers studied nearly 800 men and women, those who drank the most sugar-. sweetened beverages had more visceral fat and larger waists. 12 "We observed greater overall abdominal fat with increasing sugar-sweetened bever-. age consumption, and the increase in vis-. ceral fat was driving it, "says Andrew Ode-. gaard, a research associate at the University. of Minnesota School of Public Health. And among roughly 560 teenagers, those who consumed the most fructose (From beverages and food) had the most. visceral fat, as well as the most insulin. resistance, higher blood pressure, and. higher blood sugar levels. 13 "We took into account a lot of vari-. ables that could make this relationship spurious-fiber, calorie intake, fat and. lean mass, socioeconomic status, physical. activity, "says author Norman Pollock,. an assistant professor of pediatrics at the. Georgia Health Sciences University in Au- Sugar by Any Other Name With a few exceptions (like agave and corn syrup), most sweeteners. and the naturally occurring sugars in fruit break down into roughly. half fructose and half glucose in the body. * The natural sugar in. milk (lactose) breaks down into half glucose and half galactose. 0 25 50 75 100 100% 100% 51.5% 48.5% 49.5% 49.5% 47.5% 49.5% 50% 50% 50% 50% 50% 50% 44.5% 50.5% 49% 51% 48% 52% 45% 55% 33.5% 66.5% 12% 88% 100% * Sucrose is shown as its component sugars (fructose and glucose). Note: If percentages do not add up to100, other sugars account for the difference. Sources: USDA Nutrient Database and company information. Fructose Glucose WHERE'S THE FAT? Muscle Fat Liver Fat Subcutaneous Fat Visceral Fat Glucose or Dextrose Corn syrup Maple syrup Brown sugar Molasses Evaporated cane juice (Sucrose) Raw sugar (Sucrose) Table sugar (Sucrose) Honey Orange juice concentrate Grape juice concentrate High-fructose corn syrup (HFCS) Apple juice concentrate Agave Fructose The fructose in most added sugars appears to. boost liver, muscle,
หน้า 1แมกนีเซียมและจังหวะ p. 8 ได้รับการพักผ่อน p. 9 สามง่ายสลัด p. 12 BYBONNIELIEBMAN คุณเคยได้ยินจากท้องเบียร์ ตอนนี้ มีหลักฐานใหม่ว่า ฟรักโทสในน้ำตาลเพิ่มอาจ ส่งของคุณแคลอรี่พิเศษเพิ่มเติมไปที่กระพุ้ง ที่เอวของคุณใช้การได้ ปี นักวิจัยพบเสี่ยงสูงของ พิมพ์ 2 โรคเบาหวาน โรคหัวใจ โลหิตสูงเค้น- ระดับไตรกลีเซอไรด์สูง แน่ใจ เก็าท และน้ำหนัก ในคนที่กินมากกว่าน้ำตาลใส เครื่องดื่ม ตอนนี้ คึกคักศึกษาใหม่แนะนำ ที่มีการเชื่อมต่อของเราออกควบคุมหวานฟัน กับของเราท้องออกควบคุมไขมัน และไม่ว่าชนิดของไขมันที่อาจ cripple ความสามารถของร่างกายจะใช้อินซูลิน การตั้งค่าระยะของ โรคเบาหวานและโรคหัวใจ อย่างต่อเนื่องใน 3 พี จำนวนไม่เกินมากน้ำตาล 2 เมษายน 0 12 2 5 0 P h o t o s: © P e J o / f o t o l ผมยัง c o m (b e l l y), © n f r P ผมจะ e s t c / f o t o l ผมเป็น c o m (s u g r ตัว c u b e s)หน้า 2N UT RI TI ON AC TI ON HE AL T HLE TTE R. ■ AP RIL 20 12 3 in solid foods? "There's not as much evi-. dence for them, "says Malik. "We have not looked at that carefully yet. ". "We focused on sugar-sweetened bever-. ages because they're the largest contribu-. tor of added sugar intake, "she adds," and. because of the lack of compensation for. liquid calories. " Studies find that people may "compen-. sate "for the calories they get. from solid foods by eating less later in the day. But that does not seem to happen when people drink liquid calories. 4 "In one study, people given. jelly beans consumed less at subsequent meals than those who were given the same calories as liquid sugary bev- erages, "says Malik. More evidence that sugary beverages can plaster on the pounds: In three studies, scientists randomly assigned people to consume either sug- ary beverages (made with sugar or high-. fructose corn syrup) versus diet beverages. (Usually made with aspartame) for three. to 10 weeks. 5-7 Sure enough, only those who consumed sugar or high-fructose. corn syrup gained weight. But now researchers are hot on the trail. of a new lead: Is the fructose that makes. up roughly half of most added sugars. more likely to migrate to your belly than elsewhere? A Beeline to the Belly Clearly, too many calories from anything -sugary bever- ages, beer, burgers, fries,. pizza, ice cream, or dozens of. other foods-explains why many American waists have been replaced by a spare tire. And studies have not found that you'd gain more pounds from, say, 100 calories of. added sugars than from 100 calories of other foods. But calories from fructose (which is found only in added sugars and fruit) may be more likely. than other calories to aim for OBESITY Do sugary foods and drinks de- serve more blame for America's obesity epidemic than other foods? "There is strong evidence linking sugar-sweetened bever- ages to weight, "says Vasanti. Malik, a research fellow at the. Harvard School of Public Health. For example, when she and her colleagues tracked more than 50,000 women for four years, they found that weight gain was greatest (about 10 pounds) among women who went from. drinking no more than one sugar-sweet-. ened drink a week to at least one a day. 1 "But most industry-funded studies have. reported no association, "she notes. "This back-and-forth with industry has been. muddying the waters. " For example, a 2009 meta-analysis by. scientists with industry ties found no link. between soft drinks and weight in children. 2 "But there were some errors in. the way they scaled the data, ". Malik explains. What's more, some studies in the industry-funded analysis only compared soda drinkers to non-soda drinkers who consumed the same number of calories. "It does not make sense to. adjust for total calories because extra calories may explain how sugar-sweetened beverages lead to obesity, "says Malik. "When we re-analyzed the. data correctly, there was an as-. sociation between weight and sugar-sweetened beverages. " 3 What about the added sugars Sucrose (table sugar) is broken down-in the body and. (To some extent) in foods-to half fructose and half. glucose. At that point it is almost identical to most high-. fructose corn syrup. Fruit contains a mixture of fructose,. sucrose, and glucose. >>>>> CH 2 OH H H H OH H H OH Glucose Fructose Sucrose OH HO OH H H H O O O CH 2 OH CH 2 OH Sugars101 COVERSTORY S oft drinks, sports drinks, fruit drinks, energy drinks, coffee. drinks, cupcakes, cookies, muffins, doughnuts, granola bars,. chocolate, ice cream, sweetened yogurt, cereal, candy. The list of sweet temptations is endless. The average American now consumes 22 to 28 teaspoons of. added sugars a day-mostly high-fructose corn syrup and or-. dinary table sugar (sucrose). That's 350 to 440 empty calories. that few of us can afford. How much added sugar is too much? Cutting back to 100 calories (6½ teaspoons) a day for women and 150 calories. (9½ teaspoons) a day for men might mean slimmer waist-. lines and a lower risk of disease. How Much is Too Much? P h o t o s : © P e J o / f o t o l i a . c o m ( b e l l y ) , © n f r P i c t u r e s / f o t o l i a . c o m ( s u g a r c u b e s ) .หน้า 34 NUTRITION AC TIONHE AL THL ET T ER. ■ AP RI L 2 0 1 2. COVERSTORY your waist. To find out if fructose is destined to. end up around your midsection, research-. ers compare fructose to glucose (which. is found in added sugars but is also the. building block of starches). The first solid evidence came in 2009. Researchers gave 32 overweight or obese middle-aged men and women 25 percent. of their calories from beverages sweetened with either fructose or glucose for 10. weeks. 8 Both groups gained the same weight (About three pounds). But their new fat did not all go to the same place. "We saw an increase in visceral fat in. people fed fructose, "says study author. Kimber Stanhope of the University of California, Davis. Visceral (deep belly) fat is more. closely linked to a higher risk of heart. disease and diabetes than subcuta- neous (just below the skin) fat. (See "Where's the Fat?"). "The high-fructose corn syrup indus-. try's scientific consultants criticized our study, "says Stanhope. "They said, 'This is meaningless. No one consumes foods sweetened with pure fructose so no one consumes that much fructose. '". Now two new studies have reported similar results with less fructose: ■■ Danish scientists assigned 47 over- weight men and women to drink a liter. (Not quite three 12 oz. Cans) a day of. one of four drinks: regular cola (sweet-. ened with sucrose), reduced-fat milk, diet cola (sweetened with aspartame), or water. 9 (Sucrose is half glucose and half fructose.) After six months, visceral fat went up only in those drink- ing regular cola. "The increase in visceral fat was quite impressive, " says Stanhope. And a liter is not much. Roughly half the population does not drink sugary beverages, but among the drink- ers, 50 percent swallow at least half a liter a day and 5 percent gulp down at least 1¹ / ³ liters. 10 ■■ Swiss researchers assigned 29 healthy, normal-weight men to drink beverages with one of the following: 10 teaspoons of fruc- tose, 20 teaspoons of fructose, 10 teaspoons of glucose, 20 teaspoons of glucose, or 20 teaspoons of sucrose each day. 11 "Those are not large amounts, "notes Stanhope. A 12 oz. can of soda has about 10 teaspoons of sugars (Roughly half fructose and half glucose). The 10-teaspoon dose was only about 7 percent of the men's calories. After just three weeks, waist-to-hip. ratio rose slightly only in the men who. got fructose (alone or in sucrose), but not. glucose. (Measuring waist-to-hip ratio. is not as accurate as measuring visceral fat,. but when your waist expands, it's often. because visceral fat expands.) "With three studies now, these data. suggest that added sugars cause an in-. crease in visceral fat, "says Stanhope. And links between visceral fat and sug-. ary foods or drinks are now showing up. elsewhere. When University of Minnesota researchers studied nearly 800 men and women, those who drank the most sugar-. sweetened beverages had more visceral fat and larger waists. 12 "We observed greater overall abdominal fat with increasing sugar-sweetened bever-. age consumption, and the increase in vis-. ceral fat was driving it, "says Andrew Ode-. gaard, a research associate at the University. of Minnesota School of Public Health. And among roughly 560 teenagers, those who consumed the most fructose (From beverages and food) had the most. visceral fat, as well as the most insulin. resistance, higher blood pressure, and. higher blood sugar levels. 13 "We took into account a lot of vari-. ables that could make this relationship spurious-fiber, calorie intake, fat and. lean mass, socioeconomic status, physical. activity, "says author Norman Pollock,. an assistant professor of pediatrics at the. Georgia Health Sciences University in Au- Sugar by Any Other Name With a few exceptions (like agave and corn syrup), most sweeteners. and the naturally occurring sugars in fruit break down into roughly. half fructose and half glucose in the body. * The natural sugar in. milk (lactose) breaks down into half glucose and half galactose. 0 25 50 75 100 100% 100% 51.5% 48.5% 49.5% 49.5% 47.5% 49.5% 50% 50% 50% 50% 50% 50% 44.5% 50.5% 49% 51% 48% 52% 45% 55% 33.5% 66.5% 12% 88% 100% * Sucrose is shown as its component sugars (fructose and glucose). Note: If percentages do not add up to100, other sugars account for the difference. Sources: USDA Nutrient Database and company information. Fructose Glucose WHERE'S THE FAT? Muscle Fat Liver Fat Subcutaneous Fat Visceral Fat Glucose or Dextrose Corn syrup Maple syrup Brown sugar Molasses Evaporated cane juice (Sucrose) Raw sugar (Sucrose) Table sugar (Sucrose) Honey Orange juice concentrate Grape juice concentrate High-fructose corn syrup (HFCS) Apple juice concentrate Agave Fructose The fructose in most added sugars appears to. boost liver, muscle,
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