SUGARS AND THE BODY EPISODE: TWO

SUGARS AND THE BODY

EPISODE: TWO

 

 

🔷 How do sugars fit into a healthy diet?

A healthful daily diet includes foods from five groups: Grains (includes bread, cereal, rice, and pasta; Vegetables (includes 100% vegetable juices); Fruits (includes 100% fruit juices); Dairy from fat-free or low-fat milk, yogurt, cheese or calcium-fortified soy beverages; Protein Foods from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Some foods in these groups naturally contain sugars, such as fruit or milk. Other foods in these groups may have added sugars, such as cakes, cookies, or fruit canned in syrup. A healthy diet can include both types of food. When you cut calories, nutritionists advise foods lower in fat and sugars most of the time. This helps ensure an adequate intake of essential nutrients.

 

🔷 What is meant by the term “sugars” on a food label?

The nutrition panel on a food label lists the total amount of sugars in a serving of the food. This amount includes sugars found naturally in foods such as the sugars in raisins. It also includes added sugars. The ingredient list must name sugars from all ingredient sources in descending order by weight.

Unlike other nutrients, sugars do not have a recommended level of intake or percent Daily Value. The 2002 Institute of Medicine Dietary Reference Intakes (DRI) report concluded that while it is insufficient evidence to set an upper limit for total or added sugar intake, there is data to suggest consumption of key micronutrients (calcium, vitamin A, and zinc) is affected when added sugar intake exceeds 25% of calories.

 

🔷 What does “sugar-free” and “reduced sugar” mean on the labels of food packages?

The FDA closely controls the use of these terms on food labels. A “sugar-free” food must contain less than 0.5 grams of sugars per serving. A “reduced sugar” food must contain at least 25 percent less sugar per serving than the regular product.

Sugars may not be added to food labeled “no added sugar,” “without added sugar” or “no sugar added.” Processing also must not increase the number of sugars in the food.

Unless the food meets other requirements for low or reduced-calorie products, “sugar-free,” “no added sugar” or similarly labeled foods must feature another statement. The label must also state the product is not a reduced or low-calorie food, or it is not for weight control.

 

🔷 Do sugars cause weight gain?

Sugars themselves do not cause weight gain. Excess body fat results when a person eats more calories than needed. Extra calories may come from any caloric nutrient (proteins, fats, alcohol, and carbohydrates). Lack of physical activity also plays a significant role in obesity.

BANARASI MISTHAN BHANDAR