Publicado  quarta-feira, 21 de dezembro de 2011

Avoiding Added Sugars By Shereen Jegtvig, Guide Updated October 06, 2011 Health's Disease and Condition content is reviewed by our Medical Review Board See More About:added sugarsnutrition and healthcarbohydrates Photodisc/Getty Images Ads Exercise Your Brain Games You Didn't Know Existed to Fight Brain Decline and Aging. New Diabetes Treatment Are you a Healthcare Professional? Info on New Diabetes Treatments at Tight vagina tighten your vagina naturally with simple techniques and herbs Nutrition Ads Nutrition Nutrition and Diet Nutrition Facts Calories Food Calories Healthy Food Nutrition Ads Bowtrol® Online Store Selling Bowtrol® Since 2007! Natural Colon Cleanse + Weight loss Atlantis Canada Over 240 Commercial Plate-loaded Strength Equipment. +30 years exp. Added sugars are found in sweet snacks, beverages and processed foods, usually to enhance the flavor, although not all processed foods with added sugar actually taste very sweet. Eating too many added sugars adds extra calories to your diet that can lead to weight gain, and studies show that they increase your risk for both diabetes and cardiovascular disease. This doesn't mean that you have to avoid all sugars; foods that contain natural sugars can be part of a healthy diet. Milk and unsweetened yogurt contain lactose, or milk sugar, and fruits and vegetables contain fructose (fruit sugar). These foods are also rich in nutrients, while foods high in added sugars tend to be less nutritious 'junk' foods. The World Health Organization suggests that no more than 10% of your total daily calories come from added sugar. The American Heart Association recommends that women eat less than six teaspoons of added sugar every day, and that men should not eat more than nine teaspoons of added sugar. That's about 100 and 150 calories for women and men, respectively. Maybe that doesn't sound like much, but if you drop 100 calories every day, you'll lose about ten pounds in one year. Most extra sugar is added when foods are made, rather than at the table, so it's important to know how to recognize how much is in the foods you buy. Packaged foods have Nutrition Facts labels that will state how many grams of sugar are in each serving of the food product. Six teaspoons of sugar (and about 100 calories) is close to 25 grams of sugar, and nine teaspoons of sugar (about 150 calories) is about 37 grams. Keeping track of your added sugar, as well as your nutrition in general, is easy when you join Calorie Count -- a free service of You enter the foods you eat, and Calorie Count shows you how much sugar you've eaten. High In Added Sugar Sweetened soft drinks, pastries, cookies, candy bars, syrups, jams, jellies, and pre-sweetened breakfast cereals are all obvious sources of added sugars. However, other foods such as salad dressings, flavored yogurts, instant oatmeal and fruit smoothies can also be high in added sugars. Look at the ingredients list for these following words: Sugar Brown sugar High fructose corn syrup Corn sugar Syrup Corn syrup Fructose Glucose Sucrose Raw sugar Turbinado sugar Honey If any of these forms of sugar on the ingredients list, be sure to look at the Nutrition Facts label to determine how much added sugar is lurking in each serving. Taming Your Sweet Tooth If you love your sweets, it might be difficult to give up the added sugars at first. Swap out your cookies and cake for fresh fruit and berries, and drink sparkling water or diet soft drinks. Add fresh fruit to plain yogurt and cereal. You don't have to give up added sugars completely -- you can still have one small piece of chocolate every day, or one cup of soda, or maybe even a small ice cream treat. Just be sure to watch your portion sizes. Sources: American Heart Association. Carbohydrates and Sugars. Accessed April 20, 2010. Johnson RK, Frary C. "Choose beverages and foods to moderate your intake of sugars: the 2000 dietary guidelines for Americans--what's all the fuss about?" J Nutr. 2001 Oct;131(10):2766S-2771S. Journal of the American Medical Association. "Caloric Sweetener Consumption and Dyslipidemia Among US Adults." Accessed April 20, 2010. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005. Cut Back on Added Sugars High Fructose Corn Syrup or Regular Sugar? Your Tips for Fighting Sugar Cravings Take This Added Sugars Quiz

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