添加糖
糖s in your diet can be naturally occurring or added. Naturally occurring sugars are found naturally in foods, such as fruit (fructose 和 glucose) 和 milk (lactose). Added sugars are sugars 和 糖浆s put in foods during preparation or processing, or at the table.
Why should I pay attention to added sugars?
Many people consume more sugar than they realize. Our bodies don’t need sugar to function properly. Added sugars contribute zero nutrients but often many added calories that can lead to overweight or obesity.
If you think of your daily calorie needs as a budget, you want to spend most of your calories on essentials to meet your nutritional needs. Use only leftover discretionary calories for extras that provide little or no nutritional benefit, such as foods or beverages that contain added sugar.
添加多少糖是合适的?
The 美国心脏协会 recommends limiting added sugars to no more than 6% of calories each day. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons. The AHA recommendations focusing on all added sugars without singling out a type such as high fructose corn 糖浆.
What foods 和 drinks have added sugars?
Common sources of added sugars are:
- 普通软饮料
- 加糖茶和咖啡
- 能量饮料
- 果汁饮料
- 糖果
- 冰淇淋
- 加糖的酸奶
- Flavored 和/or sweetened milk
- 早餐麦片和早餐棒
How can I identify added sugars?
To determine if a packaged food contains added sugars 和 how much, read the 营养成分表. Look for “添加糖” under “Total 糖s”. There are four calories in one gram. So, if a product has 15 grams of sugar per serving, that’s 60 calories from the sugar, not counting the other ingredients.
