Questions and Answers
What percentage of total energy should a nutritionally adequate diet provide from carbohydrates?
What is the primary source of energy for millions of people in developing nations?
What percentage of calories does the typical diet of adult Americans get from carbohydrates?
How many teaspoons of added sugars should people who follow a 2000 kcal/day diet limit their intake to?
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How many grams of added sugar are in a 12-ounce can of a cola-flavored, sugar-sweetened soft drink?
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How many kilocalories of added sugars do 37 grams of added sugar contribute to the diet?
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What percentage of the energy in a 2000 kcal/day diet should come from added sugars?
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Why are added sugars considered empty calories?
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What percentage of daily limit for the intake of added sugars does a person who needs 2000 kcal daily meet by drinking one can of cola?
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What is the main source of added sugars in Americans’ diets?
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What is the difference between 100% fruit juices and soft drinks?
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What is a recommended alternative to drinking soft drinks?
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What type of snacks are crowding out more nutritious items from your diet?
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What can you do to prepare portable, tasty, and nutritious snacks?
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What is a characteristic of most fruits?
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What is a recommended dessert option?
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Study Notes
Carbohydrate Consumption Patterns
- In developing nations, people rely on diets that supply most of their energy from unprocessed carbohydrates, especially complex carbohydrates from whole grains, beans, potatoes, and starchy vegetables.
- In industrialized nations, people tend to eat more refined starches and added sugars.
- Nutritionally adequate diets should provide 45-65% of total energy from carbohydrates.
Added Sugars in American Diets
- The typical diet of adult Americans supplies about 46% of calories from carbohydrates, with much of it being added sugars.
- In 2017, the average American consumed about 22 teaspoons of added sugars per day, almost 18% of the energy in a 2000 kcal/day diet.
- The Dietary Guidelines recommend limiting added sugar intake to no more than 12 teaspoons per day (about 200 kcal) for a 2000 kcal/day diet.
Main Sources of Added Sugars
- Sugar-sweetened beverages, snacks, and "sweets" are the main sources of added sugars in Americans' diets.
- Sugar-sweetened beverages include carbonated soft drinks, fruit "ades", flavored vitamin-water products, and sports and energy drinks.
Reducing Added Sugar Consumption
- Replace soft drinks with plain water and make it more interesting by adding a slice of lemon or lime, or a few fresh or frozen berries.
- Add 1 part club soda to 1 part orange or other 100% fruit juice to make a refreshing carbonated drink.
- Read labels for information about juice content when selecting a fruit juice product.
Increasing Healthy Carbohydrate Intake
- Sugar-sweetened beverages, cookies, chips, and processed snack foods contain large amounts of refined starches and added sugars.
- Frequently purchasing foods and beverages from vending machines, convenience stores, or fast-food restaurants can lead to high intake of unhealthy carbohydrates.
- Prepare portable, tasty, and nutritious snacks by placing whole fresh fruit or small plastic containers filled with chunks of fresh fruit and pieces of vegetables into your purse or backpack.
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Description
This quiz covers the major sources of added sugars in American diets and ways to reduce consumption. It also compares carbohydrate intake in developing and industrialized nations.
