ISSUE 128 JULY 2016 www.healthchannel.co.th Special Report นวดเพื่อผ่อนคลาย หรือหายจากโรค? หู - ตา - คอ - จมูก ReLEX “SMILE” เทคโนโลยีใหม่ในการผ่าตัดแก้ไขสายตา Health Intrend Diabetic’s treatment without foot amputation Chinese Medicine “Single leg standing” (金鸡独立) A valuable health self-check that one should not miss หวานเกินไป... ทำาลายสุขภาพ Too much sugar is not sweet for health ตั วอย่าง
10
Embed
Too much sugar * 4 0 % F5 - static.se-ed.com · Editor’s Talk July 2016 vol.11 issue 128 ที่ปรึกษา นพ.สุรพงศ์ อำ พันวงษ์ นพ.สมนึก
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
A glass of fizzy or juice drink can make you feel much refreshed after hard work on a hot day. Sweetness undoubtedly has a universal appeal and sugars are carbohydrates, which provide energy. Adding sugar to foods and drinks makes them more appetizing, but many people consume more sugar than they realize. Too much sugar can be bad for health.
The World Health Organization (WHO) recommends limiting the amount of consumed sugars to about six teaspoons per day. Fruits, vegetables and dairy foods contain natural sugars. Once sugars are extracted from natural food sources, they are called added sugars. Many processed dairy products, foods, desserts, and drinks that are hard to avoid these days contain added sugars to improve taste and appetizing appeals. Sweetness in apple is equivalent to 3.4 teaspoons while that in a medium-size banana equals to 5.5 teaspoons. But natural sugar is an important part of balanced diet. A diet rich in fruits and vegetables will also provide a valuable source of vitamins, minerals, and fibers. These natural sugars are not the main
Too much sugar is not sweet for health
culprit of health problems. It is the added sugars that are responsible for the negative consequences of excess sugar in the diet. Kanchalee Thimaporn, a certified dietitian of Thailand (CDT), said adding sugar to processed foods makes them more appetizing and also gives them good flavor, texture and color. She added that the amount of sugar consumed daily should be no more than five per cent of the total daily calories intake. If a person con-sumes a total of 1,500 kilocalories (a kilocalorie is a scientific term for food energy, but the term calorie appears to be more commonly understood), the amount of intake sugars should be no more than 75 kilocalories, she suggested. In a layman term, said the CDT, a teaspoon of sugar weighs about four grams and there are four calories in each gram of sugar. So if a product has 18.75 grams of sugar per serving, it equals to 75 calo-ries just from the sugar alone, not counting the other ingredients. She pointed that certain beverages sold in the market contain as much as 14.91 teaspoons of sugar, which are almost three times higher than the WHO recommended daily intake. To tell if a food product contains added sugars, it is necessary to check the list of ingredients on the nutrition facts label. Sugar has many other names. Besides those ending in “- ose,” such as maltose or sucrose, other names for sugar include high
With thanks for information from : Kanchalee Thimaporn, certified dietitian of Thailand (CDT)
fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syr-up, honey or fruit juice concentrates. Kanchalee said it is important to follow WHO recommended daily sugar intake of 24 grams or equiva-lent to six teaspoons or no more than 96 kilocalories. She added consumers should also pay more attention to the value of carbohydrates stated on food labels because the digestive system changes carbohydrates into glucose (blood sugar). She also cautions that food products that are labeled “low fat” do not necessarily mean that they contain low level of added sugar.
Eating too many foods with excessive added sugars sets the stage for potential health problems, such as poor nutrition, becoming overweight or obese, increasing the risk of heart disease, and promoting tooth decay. It is important to keep blood sugar levels in check, 126 mg/dl for a person without diabetes.