Podcast
Questions and Answers
What is the main energy provision per gram of sugar?
What is the main energy provision per gram of sugar?
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?
What is the primary function of sugar in the human body?
What is the primary function of sugar in the human body?
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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Description
Test your knowledge on sugar nutrition, its classification, nutritional value, daily intake recommendations, and the effects of excessive sugar consumption on our health. Learn how to identify hidden sources of sugar and read food labels effectively.
