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Questions and Answers
What is the main energy provision per gram of sugar?
What is the main energy provision per gram of sugar?
- 6 kcal/g
- 5 kcal/g
- 4 kcal/g (correct)
- 3 kcal/g
Which type of sugar is found in whole foods like fruits and vegetables?
Which type of sugar is found in whole foods like fruits and vegetables?
- Added sugars
- Refined sugars
- Artificial sugars
- Naturally occurring sugars (correct)
What is the primary function of sugar in the human body?
What is the primary function of sugar in the human body?
- Strengthening bones
- Providing energy (correct)
- Regulating blood sugar
- Providing fiber
According to the World Health Organization (WHO), what is the recommended daily sugar intake?
According to the World Health Organization (WHO), what is the recommended daily sugar intake?
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What is lacking in sugar beyond providing energy?
What is lacking in sugar beyond providing energy?
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Study Notes
Sugar Nutrition
Classification
- Sugar is a type of carbohydrate
- Classified into two main categories:
- Naturally occurring sugars: found in whole foods like fruits, vegetables, and dairy products
- Added sugars: added to foods during processing or preparation
Nutritional Value
- Sugar provides energy (4 kcal/g)
- No nutritional value beyond energy provision
- Lacking in essential nutrients like vitamins, minerals, and fiber
Daily Intake Recommendations
- World Health Organization (WHO): recommends limiting daily sugar intake to <10% of total energy intake (approximately 50 grams or 12 teaspoons)
- American Heart Association (AHA): recommends limiting daily sugar intake to 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men
Effects of Excessive Sugar Consumption
- Weight gain: leading to obesity and related health problems
- Increased risk of chronic diseases: type 2 diabetes, heart disease, and certain cancers
- Negative impact on gut health: altering the gut microbiome and potentially leading to digestive issues
Hidden Sources of Sugar
- Foods with high sugar content: desserts, baked goods, sweetened beverages, and candy
- Foods with hidden sugar: sauces, condiments, and processed foods like soups, bread, and pasta sauce
Reading Food Labels
- Check the ingredient list: look for sugar-related terms like "high fructose corn syrup," "honey," and "maple syrup"
- Check the nutrition facts panel: calculate the total sugar content per serving and compare to daily intake recommendations
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