Chapter 8 Sugar: The Simplest of Carbohydrates 151 It is possible to maintain a healthy weight and still enjoy foods that provide sugar. The important point to remember is to practice moderation. Many foods that are high in added sugar provide few other nutrients. Such foods should be consumed sparingly so they do not replace other sources of nutrients in the diet. For instance, you might enjoy a can of regular soft drink. If you are eating a nutritious diet, you can probably afford the 150 kilocalories from sugar the soft drink provides. Four cans of regular soft drink, though, would provide about 600 kilocalories from sugar and no other nutrients but water. This is 30% of the average woman’s total daily energy needs. Few people can get all the other nutrients their bodies need in the remaining 1,400 kilocalories. Recent research seems to indicate that the amount you eat is related more to the volume and mass of the food than its calorie content. For instance, 1 cup (volume) of watermelon has 154g mass, 50 kilocalories, 0 g fat, and requires 10 minutes of physical activity to burn the calories. In contrast, 1 cup of chocolate pudding has 284g mass, 310 kilocalories, 6g fat, and requires 63 minutes of physical activity to burn these calories. A healthy weight requires knowledge about nutrition and physical activity, moderation and balance in food choices, and enjoyment of regular physical activity. People who have diabetes must avoid sugar “spikes” in their diets. Health experts recommend a diet that will keep blood glucose levels fairly steady throughout the day. This can also help prevent hypoglycemia, or low blood glucose levels. Hypoglycemia can cause dizziness, shaking, and confusion. People who have diabetes can best achieve consistent blood glucose levels by eating nutritious foods and following an appropriate eating plan as recommended by their doctor and/or a registered dietitian. Metabolic Syndrome Metabolic syndrome is a cluster of symptoms that indicate a high risk of heart disease and/or type 2 diabetes. The five main risk factors are large waist circumference, high blood pressure, high blood sugar, high triglyceride levels, and low HDL levels. Symptoms include fatigue, blurred vision, increased thirst, and/or increased urination. Metabolic syndrome is indicated when a patient exhibits three of the five risk factors. Treatment recommendations are to reduce all carbo- hydrates, eat a healthy balanced diet, and exercise. Metabolic syndrome affects about one in four adult Americans. Weight Gain Many people blame excess sugar in their diets for weight gain. The key to weight control, however, is balancing calories going into the body with calories being burned by the body. All excess calories, whether from sugar, starch, fat, or protein, will be stored in the body as fat. Therefore, too much of any type of food can lead to weight gain. safe, 40% fewer calories, sweet with no aftertaste, natural, and can reduce ear infections. To maximize the benefits, chew for five minutes after each meal or snack. For those who cannot chew gum, xylitol-sweetened mints have similar benefits. Use gums or mints that list xylitol as the first ingredient. Relevant Research Deployed Military Personnel Issued Gum Research has revealed the sugar alcohol, xylitol, is so effective in reducing tooth decay that xylitol-sweetened gum is now issued to military personnel deployed overseas. Xylitol blocks bacteria from producing acids that cause tooth decay. This lowers the level of cavity-causing bacteria, reduces plaque formation, and aids in maintaining the protective enamel coating of teeth. Other benefits include: Copyright Goodheart-Willcox Co., Inc.