Articles - Nutrition
According to the FDA, sugars for use in foods have a proven track record of safety based either on a
history of use or on published scientific evidence, and can be used in food products without further FDA
approval.
Metabolism: Once ingested, most carbohydrates and complex sugars are broken down into the simple
sugar glucose. However, in the digestion of sucrose, both glucose and fructose are released into the
bloodstream. Glucose is the primary fuel utilized by the brain and working muscles. To protect the brain
from a potential fuel shortage, the body maintains a fairly constant glucose level in the blood. Dietary
glucose can be stored in the liver and muscle cells in units called glycogen. When the level of glucose
in the blood starts to drop, glycogen can be converted to glucose to maintain blood glucose levels.
Several hormones, including insulin, work rapidly to regulate the flow of glucose to and from the blood
to keep it at a steady level. Insulin also allows the muscles to get the glucose they need from the blood
supply. In the process of breaking down carbohydrates into glucose, the body is unable to distinguish
between sugars that are added to foods and sugars that occur naturally in foods, since they are
chemically the same.
Carbohydrates, Sugars, and Weight Control: Calories are needed for normal body processes. People
will gain weight when they eat more calories than they use up in daily activities and exercise. These
excess calories can come from all macronutrients—fats, proteins, carbohydrates, and even alcohol.
Carbohydrates or sugars eaten within daily calorie needs, do not cause weight gain. The Dietary
Guidelines recommend choosing carbohydrates wisely while not exceeding calorie needs by selecting
foods like fruits, vegetables, grains, and dairy products that are all nutrient dense.
Diabetes: Diabetes is a metabolic disorder that occurs when the body cannot regulate blood glucose
levels properly. In diabetes, either the pancreas does not make enough insulin (type 1 diabetes) or the
body can not respond normally to the insulin that is made (type 2 diabetes). Both genetics and
environmental factors seem to play a role. Obesity and lack of exercise are important in susceptibility to
type 2 diabetes. Current American Diabetes Association (ADA) nutritional recommendations do not
provide specific guidelines for intake of sugars, except to note that sugars and other carbohydrates can
be substituted for one another on a calorie-for calorie basis. The ADA also recommends limits on
dietary fat and dietary saturated fat for diabetics.
Glycemic Index: Glycemic index (GI) is a research tool that measures how carbohydrate-containing
foods affect blood glucose levels. The lower the GI number, the slower food is digested, allowing for
glucose to be delivered more slowly to the bloodstream than with foods having a higher GI number.
Dental Health: Sugars and cooked starches are fermentable carbohydrates that contribute to the risk
for dental caries. The degree of risk from a carbohydrate-rich food is related to the frequency of
consumption and can be decreased through proper oral hygieneand eating a balanced diet
Sugars, Mental Performance, and Behavior: Numerous studies with different populations show that
sugar consumption does not affect hyperactivity, attention span, or cognitive performance in children.
The Bottom Line
As the main energy source for the body, carbohydrates are an important part of a healthful diet.
Currently, experts agree that carbohydrates and sugars in foods and beverages can be enjoyed in
moderation as part of a balanced diet and active lifestyle.
Originally printed in the 2007-2009 IFIC Foundation Media Guide on Food Safety and Nutrition
history of use or on published scientific evidence, and can be used in food products without further FDA
approval.
Metabolism: Once ingested, most carbohydrates and complex sugars are broken down into the simple
sugar glucose. However, in the digestion of sucrose, both glucose and fructose are released into the
bloodstream. Glucose is the primary fuel utilized by the brain and working muscles. To protect the brain
from a potential fuel shortage, the body maintains a fairly constant glucose level in the blood. Dietary
glucose can be stored in the liver and muscle cells in units called glycogen. When the level of glucose
in the blood starts to drop, glycogen can be converted to glucose to maintain blood glucose levels.
Several hormones, including insulin, work rapidly to regulate the flow of glucose to and from the blood
to keep it at a steady level. Insulin also allows the muscles to get the glucose they need from the blood
supply. In the process of breaking down carbohydrates into glucose, the body is unable to distinguish
between sugars that are added to foods and sugars that occur naturally in foods, since they are
chemically the same.
Carbohydrates, Sugars, and Weight Control: Calories are needed for normal body processes. People
will gain weight when they eat more calories than they use up in daily activities and exercise. These
excess calories can come from all macronutrients—fats, proteins, carbohydrates, and even alcohol.
Carbohydrates or sugars eaten within daily calorie needs, do not cause weight gain. The Dietary
Guidelines recommend choosing carbohydrates wisely while not exceeding calorie needs by selecting
foods like fruits, vegetables, grains, and dairy products that are all nutrient dense.
Diabetes: Diabetes is a metabolic disorder that occurs when the body cannot regulate blood glucose
levels properly. In diabetes, either the pancreas does not make enough insulin (type 1 diabetes) or the
body can not respond normally to the insulin that is made (type 2 diabetes). Both genetics and
environmental factors seem to play a role. Obesity and lack of exercise are important in susceptibility to
type 2 diabetes. Current American Diabetes Association (ADA) nutritional recommendations do not
provide specific guidelines for intake of sugars, except to note that sugars and other carbohydrates can
be substituted for one another on a calorie-for calorie basis. The ADA also recommends limits on
dietary fat and dietary saturated fat for diabetics.
Glycemic Index: Glycemic index (GI) is a research tool that measures how carbohydrate-containing
foods affect blood glucose levels. The lower the GI number, the slower food is digested, allowing for
glucose to be delivered more slowly to the bloodstream than with foods having a higher GI number.
Dental Health: Sugars and cooked starches are fermentable carbohydrates that contribute to the risk
for dental caries. The degree of risk from a carbohydrate-rich food is related to the frequency of
consumption and can be decreased through proper oral hygieneand eating a balanced diet
Sugars, Mental Performance, and Behavior: Numerous studies with different populations show that
sugar consumption does not affect hyperactivity, attention span, or cognitive performance in children.
The Bottom Line
As the main energy source for the body, carbohydrates are an important part of a healthful diet.
Currently, experts agree that carbohydrates and sugars in foods and beverages can be enjoyed in
moderation as part of a balanced diet and active lifestyle.
Originally printed in the 2007-2009 IFIC Foundation Media Guide on Food Safety and Nutrition
Carbohydrates, Sugars, and Weight Control
WELLNESS
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
An Abundant LifeStyle - Your Guide to Health and Nutrition