Nutrition Science and Everyday Application - beta v 0.1

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SUGAR: FOOD SOURCES, HEALTH IMPLICATIONS, AND LABEL-READING 231 Figure 4.35. Forty six sugar cubes stacked next to a big gulp to illustrate the 46 teaspoons of sugar that the soda contains. It can be eye-opening to track your added sugar intake for a few days, and this may give you an idea of sources of added sugar that you can live without and replace with something else. However, tracking added sugar intake can be tedious. In the big picture, it’s most important to focus on eating whole foods that are minimally processed and to consume added sugars in moderation. BENEFITS OF EATING LESS ADDED SUGAR Research shows that adopting an eating pattern that is relatively low in added sugars has many benefits, including a lower risk of: • Cardiovascular disease • Obesity • Type 2 diabetes • Some cancers • Dental cavities Why does too much added sugar cause health problems? The reasons are complex, and
232 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN this is an ongoing area of research and controversy. One possible explanation is that a diet high in added sugar means the pancreas has to work hard to make enough insulin, and over time, it can begin to fail and the body’s cells start to become insulin resistant. The liver also has to work hard to metabolize fructose, and too much fructose increases fat synthesis, which can raise blood lipid and cholesterol levels, increasing risk of heart disease. Both dietary sucrose and starch are associated with tooth decay. Bacteria living in the mouth can utilize the carbohydrates passing through the oral cavity for their own benefit. Those bacteria happily metabolize carbohydrates, especially sucrose, but also starchy foods, which stick to teeth and linger there. Acid is formed in the process, and this can dissolve your tooth enamel, eventually causing cavities, also known as dental caries. Reducing sugar intake, limiting between-meal snacks, and brushing after meals to remove lingering carbohydrates can help reduce the risk of dental caries. The use of fluoride and regular dental care also help. Fig. 4.36. Dental caries are formed because of a combination of factors: the presence of oral bacteria; a supply of sugar and/or starch for them to eat; tooth surface where they can form colonies, or plaque; and time. ARE SOME ADDED SUGARS BETTER THAN OTHERS? Students often ask which sugar is healthiest: high fructose corn syrup, honey, agave syrup, or sugar? In general, as far as the body is concerned, sugar is sugar. These are all concentrated sweeteners that contain calories with very few/no other nutrients, so all should be used only in moderation. High fructose corn syrup (HFCS) has gotten a lot of attention in the last several decades and has been blamed for the obesity epidemic and many other poor health outcomes. This is in part because it’s widely used to sweeten soda and so has become a large part of the American diet. It’s true that fructose is more work for the body to process, because it has to be converted to glucose. Here’s what the website Sugar Science, written by researchers and scientists from the University of California, San Francisco, has to say about the difference between table sugar and high fructose corn syrup: “Table sugar (sucrose), derived from sugar cane and beets, is made up of equal portions of two types of sugars. It’s half (50%) glucose and half (50%) fructose. High-fructose corn syrup (HFCS) is derived from corn syrups that have undergone enzymatic processing to convert some of their glucose into fructose to produce a desired sweetness. HFCS comes in different
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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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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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