ខ្មែរ
English
Sugar is a simple carbohydrate that provides energy for the body. There are two main types: Natural sugars, which are found in whole, unprocessed foods like fruits and dairy, and Added sugars, which are present in processed foods and drinks or can be added at home.
Added sugars have little nutritional value and are primarily used to preserve and enhance the flavor of food and beverages. Common sources of added sugars include candy, baked goods, dairy desserts, and sweetened drinks.
It’s recommended to limit added sugar intake to no more than 10% of your daily calories, which amounts to about 50 grams or 200 calories per day on a 2,000-calorie diet. Consuming too much added sugar can lead to various health issues, including tooth decay, obesity, type 2 diabetes, heart disease, and poor cholesterol levels.
Individuals who consume high levels of added sugar may miss out on nutrient-rich foods. For instance, sugary drinks provide empty calories without significant nutritional benefits, whereas milk offers essential nutrients like calcium, protein, and vitamins.
It’s important to consider your daily calorie goals and focus on nutrient-dense foods. To cut down on added sugar, opt for heart-healthy options such as fruits, vegetables, lean proteins, and whole grains. Avoid candy, baked goods, dairy desserts, and processed foods.
Choose water instead of sugary drinks, and remember that juice should not replace whole fruits and vegetables. Be sure to read nutrition labels carefully, noting that one gram of sugar equals 4 calories, and 4 grams equal 1 teaspoon of sugar. Foods with less than 5% added sugar are generally good choices, while those with more than 20% should be avoided.
Also, be aware of the various names for sugar in ingredient lists, including syrup, brown sugar, honey, molasses, fruit juice concentrates, dextrose, fructose, glucose, and sucrose.
By understanding and managing your added sugar intake, you can make informed dietary choices that promote better overall health.
