Chapter 8 Sugar: The Simplest of Carbohydrates 149 The average US diet provides about 13–16% of calories from sugars that are added to foods. For a healthful diet, the Dietary Guidelines recommend limiting added sugars to roughly 6.5% of total calories. Studies indicate that limiting total sugar intake to 10% of total calories consumed neither increases nor decreases the risk of heart, metabolic, or dental disease. Soft drinks and sugary beverages, however, are linked to an increased risk of diabetes, gout, heart disease, metabolic syndrome, and weight gain. Researchers recommend consuming soft drinks, sweetened, flavored drinks, and fruit juice as occa- sional treats in small amounts. Limit fruit juice to no more than one 6-ounce serving a day. Limit sugar- sweetened beverages and soft drinks to 8-ounce servings or replace them with fruit-flavored and/or carbonated waters. Added sugars do not have additional nutritional value and are also called empty calories. Naturally occurring sugars found in food also include essential vitamins and minerals needed for good health. Dental Caries Dental caries are tooth decay that is caused by acid damaging the enamel coating on teeth. Bacteria that live in the mouth feed on sugars and produce a Although some monosaccharides are sweeter than others, it does not matter what form of sugar is eaten. Sugar is sugar as far as the body is concerned. Health Concerns Related to Sugar Intake Many people believe sugar causes tooth decay, aggravates diabetes, and causes weight gain. Although there is some truth to all these claims, there are also many misconceptions. According to an FDA report, sugar cannot be linked to any disease when consumed in moderate quantities. Research has identified a problem linked with added sugars. Added sugars are those added by manufacturers. A higher intake of added sugars has been associated with a greater risk of developing chronic diseases such as heart disease, stroke, diabetes, and metabolic syndrome. These health issues are increasing in children and young adults. Research found one in seven youth had elevated blood pressure, and the rate of youth developing type 2 diabetes increased an average of 4.8% per year from 2002 to 2012. As a result, the FDA has required sugar content on nutrition labels include identifying total added sugars per serving. • Chew a piece of sugarless gum for at least 10 minutes after eating if you cannot brush your teeth. Gum stimulates the flow of saliva, which aids in clearing food particles from the teeth and neutralizes the acid. Sugared gum can be a problem if you chew one piece after another. • Eat a small amount of aged cheeses in conjunction with or just after sugary foods. The cheese reduces acid levels in the mouth. Examples of aged cheeses include Cheddar, Monterey Jack, and Swiss. • The American Dental Association recommends fluoride treatments as soon as teeth appear in infants. • Use fluoridated toothpaste. Dentists recommend fluoride supplements for children up to age 16 in areas where water is not fluoridated. Foods high in fluoride are tea and fish with edible bones. Food Features Controlling Tooth Decay • Brush your teeth after eating concentrated sources of sugars that can help dental caries develop. High-sugar foods include candies, syrups, soft drinks, and some breakfast cereals. • Limit sticky foods. They are more of a problem than sweet ones. The stickiest carbohydrates are found in foods like crackers, cereals, and pretzels. Saliva washes sugars away fairly quickly. Complex carbohydrates can cling to the teeth where they are broken down into sugar. • Limit how often you eat sugary foods. The amount of sugar you eat is not as great a factor as the frequency with which you eat it. Constant sucking on candy leads to increased tooth decay. • Limit your consumption of acidic beverages. Acids eat away enamel, increasing tooth decay. All soft drinks are acidic. Sipping on diet sodas all day continually bathes the teeth in acid. Try sipping water instead. Copyright Goodheart-Willcox Co., Inc.