Nutrition Science and Everyday Application - beta v 0.1

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FIBER - TYPES, FOOD SOURCES, HEALTH BENEFITS, AND WHOLE VERSUS REFINED GRAINS 225 and enriched wheat flour” permission for use was given by “Oldways Whole Grains Council” • Figure 4.27. “Whole grain intake graphic” by Dietary Guidelines for Americans, Figure 2-5 is in the Public Domain • Figure 4.28. “100% whole wheat bread and label photos” by Tamberly Powell is licensed under CC BY-NC-SA 4.0
Sugar: Food Sources, Health Implications, and Label-Reading Most of us enjoy the taste of sweetness, but you’ve also probably heard that you shouldn’t eat too much sugar. Maybe you’ve even heard that sugar is toxic. The truth about sugar is more complex. It’s true that most Americans eat more added sugar than recommended and would benefit from cutting back. It’s also true that added sugars are hidden in many foods, and it can take savvy label-reading to find them. But let’s also remember the big picture when we think about sugar. Some sugar is naturally-occurring in whole foods, packaged with other valuable nutrients. There’s also room in the diet for some added sugar, and it can be valuable for making nutrient-dense foods more palatable or just for the pleasure of enjoying a treat. Let’s look closer at the role of sugar in the diet. FOOD SOURCES OF NATURALLY-OCCURRING AND ADDED SUGARS As we’ve already discussed, sugars are naturally found in fruits, veggies, and dairy. These are nutrient dense foods that come packaged with other essential nutrients too. Figure 4.29. Examples of food that contain naturally occuring sugars: fruit, vegetables, and dairy. Fresh fruits and veggies contain naturally-occurring sugars like glucose, fructose, and sucrose, but also come packaged with fiber, potassium, and Vitamin C. Dairy foods like unsweetened yogurt, milk, and cheese contain naturally-occurring lactose but also come packaged with calcium, potassium, phosphorus, and riboflavin. Another food that contains natural sugar in the form of maltose is sprouted grain bread. In the example below, the only ingredients are sprouted organic rye kernels and water, yet there are 7 grams of sugar per slice. This sugar must be naturally-occuring maltose, and as you can imagine, it comes packaged with nutrients like fiber, protein, and iron. 226
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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