Sugars, granulated
Category: Sweets
Nutrition Highlights
Serving Size
Calories
15
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 | 16 (100%) |
| Fat | 0.1 (0.7%) |
| Total | 15 (100%) |
Serving: 1.0 teaspoon [4g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 4.0 (99.6%) |
| Fat | 0.01 (0.3%) |
| Ash | 0.0 (0.1%) |
| Water | 0.0 (0.0%) |
| Total | 4.0 (100%) |
Serving: 1.0 teaspoon [4g]
Benefits
-
Provides quick energy as it is easily digested and absorbed. Granulated sugar is composed of sucrose which is a disaccharide of glucose and fructose
-
Can be used as a preservative in jams, jellies and other foods by inhibiting microbial growth
-
Adds sweetness to foods and beverages making them more palatable
-
Used as a carbohydrate source in baking and cooking to add bulk, texture and moisture retention in foods
-
Granulated sugar dissolves easily and completely in liquids making it suitable for use in beverages and desserts
Risks
-
Excessive consumption can lead to weight gain and obesity as sugars are high in calories but provide no other nutrients
-
Frequent sugar intake is linked to increased risk of type 2 diabetes and heart disease
-
Sugars can contribute to tooth decay and cavities when consumed in large amounts or frequently throughout the day
-
Granulated sugars are highly refined and processed which removes beneficial nutrients found in whole foods
-
Diets high in added sugars are associated with increased risk of non-alcoholic fatty liver disease
Additional Information
Sugars, granulated, also known as table sugar or white sugar, is a commonly used sweetener in many households and food products. While it adds sweetness and enhances flavors, it is important to understand the nutritional benefits and risks associated with its consumption.
Nutritional Benefits:
1. Energy Source: Granulated sugar is a concentrated source of calories, providing a quick burst of energy. It consists of simple carbohydrates, primarily glucose and fructose, which are readily absorbed by the body and converted into energy.
2. Taste Enhancement: The sweet taste of granulated sugar can make certain foods more palatable, encouraging consumption of nutrient-rich foods such as fruits, yogurt, or whole grains when used in moderation.
3. Versatility: Granulated sugar is a versatile ingredient used in a wide range of recipes, including baked goods, desserts, and beverages. It contributes to the texture, structure, and browning of baked goods, making them more appealing.
Nutritional Risks:
1. Empty Calories: Granulated sugar lacks essential nutrients such as vitamins, minerals, and fiber. Consuming excessive amounts can lead to an increased intake of empty calories, which may contribute to weight gain and nutrient deficiencies if it displaces more nutrient-dense foods.
2. Blood Sugar Imbalances: Regularly consuming large quantities of granulated sugar can cause blood sugar levels to spike rapidly, followed by a subsequent crash. This can lead to energy fluctuations, mood swings, and cravings for more sugary foods.
3. Dental Health: Sugars, including granulated sugar, can contribute to tooth decay and cavities. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel. Proper oral hygiene and limiting sugar intake can help prevent dental issues.
4. Chronic Disease Risk: Excessive consumption of granulated sugar has been linked to an increased risk of chronic diseases such as obesity, type 2 diabetes, heart disease, and certain types of cancer. High sugar intake can contribute to weight gain, insulin resistance, inflammation, and elevated triglyceride levels.
Tips for Moderation:
1. Limit Added Sugars: Be mindful of added sugars in processed foods such as soft drinks, candies, cereals, and baked goods. Opt for whole, unprocessed foods and read food labels to make informed choices.
2. Use Alternatives: Consider using natural sweeteners like honey, maple syrup, or fruit purees as alternatives to granulated sugar in recipes. While they still contain sugar, they offer additional nutrients and may have a lower glycemic index.
3. Portion Control: Use granulated sugar sparingly, measuring out appropriate amounts for recipes or beverages. Gradually reduce the amount of sugar used over time to adjust taste preferences.
4. Balance with Fiber and Protein: When consuming foods high in sugar, pair them with fiber-rich foods like fruits, vegetables, or whole grains, as well as sources of protein and healthy fats. This can help slow down the absorption of sugar and promote satiety.
In conclusion, while granulated sugar can provide quick energy and enhance the taste of foods, it is important to consume it in moderation. Excessive intake can lead to empty calorie consumption, blood sugar imbalances, dental issues, and an increased risk of chronic diseases. By making informed choices, using alternatives, and practicing portion control, individuals can enjoy the occasional use of granulated sugar as part of a balanced diet.