Nutrient Information: Sugars, Total
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Sugars, Total | ||
| Nutrient Category: | Carbohydrates and Sugar | ||
| Unit Name: | g | ||
| Nutrient Summary: |
Sugar provides calories, or "energy," for the body. Total Sugars on the Nutrition Facts label include： • sugars naturally presented in foods and beverages • added sugars Lower consumption of sugar-sweetened foods and beverages can reduce risk of developing cardiovascular disease and teeth cavities. |
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| Nutrient Function: |
• Sugar provides calories, or "energy," for the body. • Glucose in the blood (blood sugar) is the primary energy source for the body’s cells, tissues, and organs (such as the brain and muscles). • The central nervous system (brain) have an absolute requirement for glucose. • Glucose can be used immediately or stored in the liver and muscles for later use. • Sugars naturally present in foods and beverages, they are usually in the form of fruits or vegetables, milk, starch foods. • Added sugars: added during food processing, added as sweeteners, sugars from syrups and honey. Recommend to take less than 50 grams per day of added sugars based on a 2,000 calorie daily diet. • Starches: 1) amylose starches: compact, low solubility, and are less rapidly digested. 2) amylopectin starches: more rapidly digested. Enzymes break starches into monosaccharides which are then absorbed into the bloodstream. More slowly absorbed starchy foods (low Glycemic Index) may have health advantages, such as reduce the risk of Type II diabetes and cardiovascular disease. Classification of Dietary Carbohydrates based on sugar units: • monosaccharides (glucose or fructose in fruits): 1 sugar unit • disaccharides (sucrose, lactose in milk, and maltose): 2 sugar units • oligosaccharides (raffinose and stachyose): 3-10 sugar units • polysaccharides (starch and glycogen): 10+ sugar units |
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Food Sources
Sugars naturally present in foods and beverages:
• Dairy products (such as milk and yogurt)
• Fruit (fresh, frozen, dried, and canned in 100% fruit juice)
• Vegetables
• Fruit and vegetable juice
Starch Foods:
• Grains (such as corn, tapioca, flour, cereals, popcorn, pasta, rice)
• Certain vegetables (such as potatoes)
Added sugars:
• Non-diet soft drinks
• Single-ingredient sugars (such as table sugar, maple syrup, or honey)
• Sweets (such as candies, jams, sweet toppings, and syrups)
• Baked goods (such as cakes, cookies, pastries, and pies)
• Desserts (such as ice cream and puddings)
• Salad dressings, sauces, spreads, condiments, and gravies
• Sugar-sweetened beverages (such as energy drinks, fruit drinks, sports drinks, and sweetened coffee and tea)
Glycemic index foods (recommend eat lower GI foods):
• Low GI: Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
• Moderate GI: White and sweet potatoes, corn, white rice, couscous, breakfast wheat cereals.
• High GI: White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.
Sugar substitutes (sweeteners):
Saccharin, sucralose, aspartame, allulose, erythritol, stevia, monk fruit extract. Learn their potential side effect.
• Dairy products (such as milk and yogurt)
• Fruit (fresh, frozen, dried, and canned in 100% fruit juice)
• Vegetables
• Fruit and vegetable juice
Starch Foods:
• Grains (such as corn, tapioca, flour, cereals, popcorn, pasta, rice)
• Certain vegetables (such as potatoes)
Added sugars:
• Non-diet soft drinks
• Single-ingredient sugars (such as table sugar, maple syrup, or honey)
• Sweets (such as candies, jams, sweet toppings, and syrups)
• Baked goods (such as cakes, cookies, pastries, and pies)
• Desserts (such as ice cream and puddings)
• Salad dressings, sauces, spreads, condiments, and gravies
• Sugar-sweetened beverages (such as energy drinks, fruit drinks, sports drinks, and sweetened coffee and tea)
Glycemic index foods (recommend eat lower GI foods):
• Low GI: Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
• Moderate GI: White and sweet potatoes, corn, white rice, couscous, breakfast wheat cereals.
• High GI: White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.
Sugar substitutes (sweeteners):
Saccharin, sucralose, aspartame, allulose, erythritol, stevia, monk fruit extract. Learn their potential side effect.
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Sample Foods High in: Sugars, Total |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Blueberries, dried, sweetened
Category: Fruits and Fruit Juices
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67.5 g | |
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Raisins, golden, seedless
Category: Fruits and Fruit Juices
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65.7 g | |
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Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
Category: Fruits and Fruit Juices
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65.18 g | |
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Candies, marshmallows
Category: Sweets
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57.56 g | |
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Tomatoes, sun-dried
Category: Vegetables and Vegetable Products
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37.59 g | |
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Figs, raw
Category: Fruits and Fruit Juices
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16.26 g | |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary |
Sugar provides calories, or "energy," for the body. Total Sugars on the Nutrition Facts label include： • sugars naturally presented in foods and beverages • added sugars Lower consumption of sugar-sweetened foods and beverages can reduce risk of developing cardiovascular disease and teeth cavities. |
| Deficiency Health Effects | One concern is the long-term effect of a diet so low in carbohydrate may lead to bone mineral loss, hypercholesterolemia, increased risk of urolithiasis, impaired development and function of the central nervous system, and fail to provide adequate glycogen stores. |
| Effects if Above Upper Limit | Data are mixed on potential adverse effects of overconsuming carbohydrate. One concern of overconsuming sugars and starches is the dental caries and risk of obesity. |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • US FDA Website: Interactive Nutrition Facts Label - Total and Added Sugars • Harvard Health Publishing: A good guide to good carbs: The glycemic index |
| Daily Value Age Group | Recommended Daily Values | |
| Toddler 1 to 3 years old: | 130 g | |
| Child 4 to 8 years old: | 130 g | |
| Male 9 to 13 years old: | 130 g | |
| Male 14 to 18 years old: | 130 g | |
| Male 19 to 30 years old: | 130 g | |
| Male 31 to 50 years old: | 130 g | |
| Male 51 to 70 years old: | 130 g | |
| Male Senior 71 or older: | 130 g | |
| Female 9 to 13 years old: | 130 g | |
| Female 14 to 18 years old: | 130 g | |
| Female 19 to 30 years old: | 130 g | |
| Female 31 to 50 years old: | 130 g | |
| Female 51 to 70 years old: | 130 g | |
| Female Senior 71 or older: | 130 g | |
| Female Pregnancy (>18): | 175 g | |
| Female Lactation (>18): | 210 g | |
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Notes:
FDA recommends the Daily Value for added sugars is less than 50 g per day based on a 2,000 calorie daily diet.
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |