Nutrition Science and Everyday Application - beta v 0.1

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SUGAR: FOOD SOURCES, HEALTH IMPLICATIONS, AND LABEL-READING 227 Figure 4.30. An example of a sprouted wheat bread that contains naturally occuring maltose from sprouted rye kernels. In contrast, added sugars are concentrated sweeteners that are added as ingredients to foods to make them sweeter. They add calories to a food but contribute little to no essential nutrients, so they decrease the nutrient density of foods. Among the most common sources of added sugar are table sugar (sucrose) and high fructose corn syrup, but they come in many different forms with different names. For example, honey, maple syrup, agave nectar, and brown rice syrup may all sound more wholesome and natural, but they’re still added sugars, because they are concentrated sweeteners that contribute little to no other nutrients. Other names for added sugar you might not recognize as sweeteners at all, like barley malt or treacle. Here’s a list of 61 different names for added sugars:
228 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN Figure 4.31. Names of sugar commonly added to food. We find added sugars in some expected places, like cookies, ice cream, and soda, but there can also be a surprising amount of added sugar in yogurt, breakfast cereals, energy bars, and plant-based milk alternatives, like soy milk. We also find added sugars hiding in unexpected places, like ketchup, salad dressings, bread, and pasta sauce. In fact, nearly 75% of packaged products in the U.S. food supply are now sweetened. In general, most people don’t need to worry much about how much naturally-occurring sugar they consume. This goes back to the fact that naturally-occurring sugars are packaged with other nutrients. For example, a large apple contains about 23 grams of sugar, more than half of it in the form of fructose. 1 However, it also has more than 5 grams of fiber, plus a significant amount of vitamin C and potassium. The fiber slows down the digestion and absorption of the sugar into your bloodstream, giving your body more time to metabolize it and giving you a greater feeling of fullness. A single can of soda, on the other hand, contains about 33 grams of sugar. 1 It’s in a similar chemical form as the sugar in the apple—a mix of fructose and glucose—but it’s not accompanied by any fiber to slow down digestion. Therefore, it’s rapidly absorbed into your bloodstream, and your body has to quickly metabolize the fructose to glucose and increase insulin secretion to process the spike in sugar. Plus, although the soda contains 150 calories and the apple has just 116, the apple is probably going to leave you feeling more satisfied and less hungry compared with the soda. For all of these reasons, it’s the added sugars that we worry about, not the naturallyoccurring ones. That said, there is room for some added sugar in a balanced diet, and you
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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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6 ALICE CALLAHAN, PHD, HEATHER LEON
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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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100 ALICE CALLAHAN, PHD, HEATHER LE
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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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