Sugar from Fruits/Vegetables/Milk vs. Added (free) Sugars

I found some helpful information regarding a Daily Recommended Amounts of added (free) Sugar vs. Sugar from Fruits, Vegetables and Milk.

For Full Article see below link:
http://www.reducetriglycerides.com/diet_triglycerides_sugar.htm


Consumption of “added (free) sugars” includes:

table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruint juices
honey, and
other syrups, like molasses and maple syrup.

The term “added (free) sugars” does NOT include the sugars naturally present in:

milk (lactose)
fruit (fructose, sucrose), and
vegetables.

A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.

In North America, however, this report prompted a harsh reaction from the sugar lobby.

The leading American health experts want the FDA to set a maximum recommended daily intake (Daily Value) for added (free) sugars of 10 teaspoons (40 grams) and require labels to disclose the percentage of the Daily Value a food provides. (Daily Values are used on Nutrition Facts labels to indicate the recommended maximum intakes of fat, sodium and other nutrients).

It is so much less than North Americans eat now - on average, more than 20 teaspoons of added sugars per day, that is twice what the U.S. Department of Agriculture recommends.

Although we are eating way too much sugar, consuming less sugar is not that easy as it would seem. Cutting back to 10 - 12 teaspoons a day is going to be tough.

A typical cup of fruit yogurt provides 70 percent of a day's worth of added sugar! No to mention a can of baked beans, listing white beans, water, molasses, sugar, fructose, brown sugar. Lots of sugars!

Of course, you would like to have these beans with a hot dog which lists such ingredients as pork, chicken, beef, water, salt, dextrose. It means more sugar!

The bun contains another half-teaspoon of sugar. And with that hot dog you would like to have a dash of ketchup (a third of ketchup is sugar)…

Another example: a health snack – granola bar has two teaspoons of sugar.

One little Fruit Rollup, Mellon Berry Blast has about 3 teaspoons of sugar, mostly in form of cheap corn syrup.

The WHO report recommending we eat less sugar provoked loud criticism from the sugar lobby in the U.S. and Canada.

The sugar industry and the American government are really upset about it. Randall Kaplan of the Canadian Sugar Institute says that there is no scientific proof sugar is what is making us fat or giving us diabetes (!)

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According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients.

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Although presently it cannot be proved "scientifically" that sugar along is to blame, there’s plenty of evidence that it is the key contributing factor.

Onset of diabetes, for instance, is one of the major concerns for excess sugar intake. Since insulin acts as a "carrier" of glucose (blood sugar), too much sugar can overwork the pancreas, eventually leading to a decrease in insulin production.

Because of such potential problems, the Center for Science in the Public Interest (CSPI) has petitioned the FDA to require that food labels declare how much sugar is added to products.

A high-sugar diet can contribute to other health problems, such as osteoporosis, cancer, and heart disease, not to mention tooth decay and obesity.

Unfortuanately, nutritionally worthless junk food is everywhere. No matter what, in every store that you go to there is a little section of chocolate, candy and chips. Sugar is all over the place and it is hard to resist it.