营养素知识: Total Sugars
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营养素知识
| 营养成分主要信息 | |||
| 营养素名称: | Total Sugars | ||
| 营养素类别: | 碳水化合物和糖类 (Carbohydrates) | ||
| 计量单位: | g | ||
| 概要: |
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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| 营养素功效: |
• 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. 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 • 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. |
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食物来源
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 sweetener. Learn controversy views regarding sugar substitute.
• 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 sweetener. Learn controversy views regarding sugar substitute.
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富含营养素食物示例: Total Sugars |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Blueberries, dried, sweetened
类别: 水果和果汁
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67.5 g | 135.00% |
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Raisins, golden, seedless
类别: 水果和果汁
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65.7 g | 131.40% |
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Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
类别: 水果和果汁
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65.18 g | 130.36% |
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Candies, marshmallows
类别: 甜食
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57.56 g | 115.12% |
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Tomatoes, sun-dried
类别: 蔬菜及蔬菜制品
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37.59 g | 75.18% |
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Figs, raw
类别: 水果和果汁
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16.26 g | 32.52% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
| 更多营养素信息 | |
| 概要 |
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. |
| 缺乏营养对健康的影响 |
Extreme low sugar intake, especially if it results in very low carbohydrate consumption, can have several health risks. For example: • Energy Levels: carbohydrates, including sugars, are a primary source of energy for the body. Severely restricting sugar can result in low energy levels, fatigue, and difficulty maintaining physical and mental performance. • Hypoglycemia: too low blood sugar levels can cause dizziness, confusion, sweating, shakiness, and even loss of consciousness in severe cases. • Mental Health: glucose is required for the brain central nervous system. Glucose deficiency can affect mood, concentration, and cognitive function, potentially leading to irritability, depression, and difficulty concentrating. And can even impair the development of the central nervous system. |
| 超过上限对健康的影响 |
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| 参考资料 |
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| 日需量年龄组 | 每日需量建议 | |
| 幼儿1至3岁: | 25 g | |
| 儿童4至8岁: | 35 g | |
| 男性9至13岁: | 45 g | |
| 男性14至18岁: | 65 g | |
| 男性19至30岁: | 70 g | |
| 男性31至50岁: | 65 g | |
| 男性51至70岁: | 60 g | |
| 男性71岁或以上: | 55 g | |
| 女性9至13岁: | 45 g | |
| 女性14至18岁: | 50 g | |
| 女性19至30岁: | 55 g | |
| 女性31至50岁: | 50 g | |
| 女性51至70岁: | 45 g | |
| 女性71岁或以上: | 45 g | |
| 女性孕妇(18岁以上): | 55 g | |
| 女性哺乳期(18岁以上): | 55 g | |
| FDA（基于2000卡路里的日常饮食）: | 50 g | |
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备注:
FDA recommends the Daily Value for Added Sugars is less than 50 gram per day based on a 2,000 calorie daily diet. The World Health Organization (WHO) strongly recommended dietary sugar intake less than 10% of daily energy intake (50 gram per 2000 daily calories) and conditionally recommended that less than 5% of daily energy intake consist of added sugar.
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 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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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |