Nutrient Information: Sugars, added
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Sugars, added | ||
| Nutrient Category: | Others Nutrients | ||
| Measuring Unit: | g | ||
| Nutrient Summary: | Added sugars include sugars that are added during the food processing, sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. | ||
| Nutrient Function: |
All sugars provide energy to the body. Each gram of sugar provides 4 calories. Body breaks down sugars into glucose which is the primary energy source for the body’s cells, tissues, and organs. The central nervous system (such as brain) has an absolute requirement for glucose. Sugars can give brain a surge of a feel-good chemical called dopamine. Sugars also provide some functional attributes to the foods and beverages, such as increasing the thickness of a liquid (viscosity), and browning capabilities. |
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Food Sources
The following foods usually contain Added Sugars:
• 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,
soft drinks, sports drinks, and sweetened coffee and tea
• 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,
soft drinks, sports drinks, and sweetened coffee and tea
• Sweets: such as candies, jams, sweet toppings, and syrups
| Additional Nutrient Information | |
| Effects if Above Upper Limit |
Most people in developed countries exceed the recommended limits for added sugars in the diet. Too much sugars can cause many problems to your body, such as: • Increase the risk of developing cavities. • Cause higher blood pressure, inflammation, weight gain, diabetes, fatty liver disease, and damage of collagen in the skin. • Make your blood arteries wall thicker which increases the risk of developing cardiovascular disease. • If you have diabetes, too much sugar can damage kidney. It makes your kidney be busy in releasing excessive sugar into your urine that prevents the kidney doing its job of filtering out waste in your blood. |
| External References |
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| Additional Information | Per FDA, the Daily Value for added sugars is less than 50 gram per day based on a 2,000 calorie daily diet. The individual's added sugars Daily Value may be higher or lower than 50 gram depending on the person's calorie needs. |
| Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
| Toddler 1 to 3 years old: | 25 g | |
| Child 4 to 8 years old: | 35 g | |
| Male 9 to 13 years old: | 45 g | |
| Male 14 to 18 years old: | 65 g | |
| Male 19 to 30 years old: | 70 g | |
| Male 31 to 50 years old: | 65 g | |
| Male 51 to 70 years old: | 60 g | |
| Male Senior 71 or older: | 55 g | |
| Female 9 to 13 years old: | 45 g | |
| Female 14 to 18 years old: | 50 g | |
| Female 19 to 30 years old: | 55 g | |
| Female 31 to 50 years old: | 50 g | |
| Female 51 to 70 years old: | 45 g | |
| Female Senior 71 or older: | 45 g | |
| Female Pregnancy (>18): | 55 g | |
| Female Lactation (>18): | 55 g | |
| FDA (Based on 2000 calorie daily diet): | 50 g | 50 g |
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Notes:
Per FDA, the Daily Value for added sugars is less than 50 gram per day based on a 2,000 calorie daily diet. The individual's added sugars Daily Value may be higher or lower depending on the person's calorie needs.
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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. |