Added Sugars and Health Impact

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Questions and Answers

What is one major source of added sugars according to the Food and Nutrition Board of the Institute of Medicine?

Soft drinks (correct)

Vegetables

Brown rice

Whole fruits

The average intake of added sugars among Americans dropped from 18 percent to 15 percent of total calories between 2000 and 2008.

True

What health conditions are linked to being overweight or obese?

Type 2 diabetes, cardiovascular disease, arthritis, depression, and some cancers.

The USDA reported that the average sugar consumption in the American diet in 2008 was ____ teaspoons per day.

28 Signup and view all the answers

Match the following types of sugars with their characteristics:

Added sugars = Sugars added during processing or preparation Natural sugars = Sugars found in whole foods High-fructose corn syrup = Commonly used sweetener in processed foods Sucrose = A common table sugar used in many recipes Signup and view all the answers

What has been linked to an increase in weight gain and disease risk?

Increased consumption of sugar-sweetened beverages Signup and view all the answers

Refined grains have been shown to increase weight gain and disease risk based on current studies.

False Signup and view all the answers

What is the definition of free sugars according to WHO?

All monosaccharides and disaccharides added by the manufacturer, cook, or consumer, plus natural sugars in honey, syrups, and fruit juices. Signup and view all the answers

The recommended limit for free sugar consumption to reduce risk is ideally less than ____% of caloric intake.

5 Signup and view all the answers

Match the terms to their descriptions:

Sucrose = Table sugar HFCS = High-fructose corn syrup used in sweetening Fructose = Simple sugar sweeter than glucose Whole grains = Nutrient-rich source of carbohydrates Signup and view all the answers

Which of the following diets is NOT associated with low-carbohydrate eating?

Mediterranean diet Signup and view all the answers

According to scientific consensus, low-carbohydrate diets are significantly better than other diets for long-term weight loss.

False Signup and view all the answers

What effect does excessive fructose intake have on human health, according to studies?

Excessive fructose intake has sometimes been associated with weight gain, but results are inconsistent. Signup and view all the answers

Moderate fructose intake is not associated with _____.

weight gain Signup and view all the answers

Which of the following has been found to stimulate weight loss and reduce disease risk?

Whole grains Signup and view all the answers

Study Notes

Added Sugar

The IOM (Institute of Medicine) defines added sugars as sugars and syrups added during food processing or preparation.
Major sources include: soft drinks, sports drinks, cakes, cookies, pies, fruitades, fruit punch, dairy desserts, and candy.
Processed foods also contain added sugars.
The IOM recommends less than 10 percent of total daily calories come from added sugars.
In 2008, the average American intake of added sugars was 15 percent of total calories.
The USDA reports that in 2008, average daily sugar consumption was 28 teaspoons.
A 2019 study found that total sugar intake in Canada from 2004 to 2015 saw a negligible decrease.
The same study found a decrease in added sugar consumption from soft drinks and an increase in naturally occurring sugars from fruit.

Sugar and Health Concerns

Excessive consumption of added sugars may contribute to weight gain, Type 2 diabetes, and cardiovascular disease.
High-carbohydrate diets may not promote weight gain if calories are not higher than other diets.
The consumption of sugary soft drinks is consistently linked to weight gain and disease risk.
The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of caloric intake and ideally, less than 5% to reduce the risk of overweight, obesity, and tooth decay.

High-Fructose Corn Syrup (HFCS)

HFCS contains fructose and glucose, with a slightly higher concentration of fructose.
HFCS is used as a sweetener for carbonated beverages, condiments, cereals, and other processed foods.
Some believe fructose is the cause of the obesity epidemic, citing an increase in its consumption.
Studies show fructose is not used for energy and is mostly converted to fat in the liver.
Fructose does not stimulate appetite-suppressing hormones like insulin.
While excessive fructose intake may be linked to weight gain, moderate intake is not associated with weight gain.
Some studies show fructose can improve glucose metabolism in people with Type 2 diabetes.
There is no conclusive evidence that fructose is worse than other added sugars in increasing the risk of obesity, Type 2 diabetes, and cardiovascular disease.

Low-Carbohydrate Diets

There is limited scientific evidence to support the claim that low-carbohydrate diets are superior to other diets.
Studies show all diets incorporating exercise can significantly decrease weight and waist circumference in obese women.
Some studies suggest low-carbohydrate diets may improve insulin levels and other risk factors for Type 2 diabetes and cardiovascular disease.
The overall scientific consensus is that consuming fewer calories in a balanced diet, combined with regular exercise, promotes health and stimulates weight loss.

Whole Grains

Replacing refined grains with whole grains decreases the risk for obesity, Type 2 diabetes, and cardiovascular disease.
Whole grains are rich in fiber, vitamins, minerals, healthy fats, and beneficial plant chemicals.
Consuming more than two servings of whole grains per day reduces the chances of developing Type 2 diabetes by 21 percent.
Women consuming two to three servings of whole grain products daily were 30 percent less likely to have a heart attack.
Canada's 2019 Food Guide emphasizes whole grain products over just grain products (refined and whole grains) and recommends reduced intake of juice, sugar-sweetened beverages, and processed foods high in added sugar.

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Description

This quiz explores the definition, sources, and health implications of added sugars. Participants will learn about recommended intake levels and the changes in sugar consumption trends in North America. Dive into the relationship between added sugars and various health concerns.