Sugars, granulated
Category: Sweets
Nutrition Highlights
Serving Size
Calories
11
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 11 (100%) |
| Total | 11 (100%) |
Serving: 1 serving packet [3g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 2.8 (100%) |
| Water | 0.0 (0.0%) |
| Ash | 0.0 (0.0%) |
| Total | 2.8 (100%) |
Serving: 1 serving packet [3g]
Benefits
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Provides a source of quick energy. Granulated sugar is composed of sucrose which is broken down into glucose and fructose during digestion to provide calories
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Used as a preservative and flavoring in many foods. Sugar helps extend the shelf life of foods by inhibiting microbial growth and enhances the taste of foods
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Source of carbohydrates. Sugar is a simple carbohydrate that provides 4 calories per gram and is easily digested to fuel the body
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Used in baking and food preparation. Sugar helps baked goods and desserts achieve the right texture and structure and balances other flavors
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No nutritional value beyond calories. While sugar provides calories, it does not provide any vitamins, minerals or other essential nutrients
Risks
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Excessive consumption can lead to weight gain and obesity as sugars are high in calories but provide no other nutrients
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Frequent sugar intake is linked to increased risk of type 2 diabetes and heart disease
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Sugars can contribute to tooth decay as bacteria in the mouth feed on sugars and produce acids that damage tooth enamel
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High sugar intake may cause spikes and crashes in blood sugar levels which can leave one feeling tired, irritable or hungry
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Replacing nutrient-rich whole foods with sugars reduces intake of important vitamins, minerals and fiber
Additional Information
Sugars, granulated, are a commonly used sweetener in various food and beverage products. While they provide a quick source of energy and enhance the taste of many dishes, it is important to be mindful of their nutritional benefits and risks.
Nutritional Benefits:
1. Quick Energy Source: Granulated sugars are simple carbohydrates that are easily broken down and absorbed by the body, providing a rapid source of energy. This can be beneficial for athletes or individuals in need of an immediate energy boost.
2. Versatility: Granulated sugars are highly versatile and can be used in a wide range of recipes, including baked goods, desserts, beverages, and even savory dishes. Their ability to dissolve and blend well with other ingredients makes them a popular choice in cooking and baking.
3. Flavor Enhancement: The primary attribute of granulated sugars is their ability to enhance the taste of food and beverages. They add sweetness and can balance out flavors, making dishes more enjoyable and palatable.
Risks:
1. Empty Calories: One of the main concerns with granulated sugars is that they provide calories but lack essential nutrients. These "empty calories" can contribute to weight gain and increase the risk of chronic diseases such as obesity, type 2 diabetes, and heart disease if consumed in excess.
2. Blood Sugar Imbalances: Consuming large amounts of granulated sugars can lead to rapid spikes in blood sugar levels. This can be particularly problematic for individuals with diabetes or those at risk of developing the condition. It is important to moderate sugar intake and pair it with fiber, protein, or healthy fats to slow down the absorption and minimize blood sugar fluctuations.
3. Dental Health: Excessive consumption of granulated sugars can contribute to tooth decay and cavities. Bacteria in the mouth feed on sugars, producing acids that erode tooth enamel. Proper oral hygiene practices, such as brushing and flossing regularly, are crucial to maintain dental health while consuming sugary foods.
4. Nutrient Deficiencies: Relying heavily on granulated sugars for sweetness may lead to a reduced intake of nutrient-dense foods. When sugary foods replace more nutritious options, such as fruits, vegetables, whole grains, and lean proteins, it can result in inadequate intake of essential vitamins, minerals, and dietary fiber.
5. Addiction and Cravings: Some studies suggest that consuming sugary foods, including granulated sugars, can lead to addictive behaviors and cravings. This can make it challenging to control portion sizes and maintain a balanced diet.
To enjoy the nutritional benefits of granulated sugars while minimizing the risks, it is important to consume them in moderation. Opt for natural sources of sweetness, such as fruits or honey, whenever possible. When using granulated sugars, consider reducing the amount or exploring alternative sweeteners like stevia or erythritol, which have fewer calories and a lower impact on blood sugar levels. Additionally, incorporating a variety of nutrient-dense foods into your diet and practicing good oral hygiene can help mitigate the potential risks associated with consuming sugary foods.