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Health Consequences And Benefits Of High-Carbohydrate Diets - Human Nutrition

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Can America blame its obesity epidemic on the higher consumption of added sugars and refined grains? This is a hotly debated topic by both the scientific community and the general public. In this section, we will give a brief overview of the scientific evidence. The Food and Nutrition Board of the Institute of Medicine (IOM) defines added sugars as "sugars and syrups that are added to foods during processing or preparation." The IOM goes on to state, "Major sources of added sugars include soft drinks, sports drinks, cakes, cookies, pies, fruitades, fruit punch, dairy desserts, and candy." Processed foods, even <a href="https://www.thefreedictionary.com/microwaveable">microwaveable</a> dinners, also contain added sugars. Added sugars do not include sugars that occur naturally in whole foods (such as an apple), <A HREF="https://shamrick.us/ramondarrow01">Glyco Care Supplementblood sugar wellness</A> but do include natural sugars such as brown sugar, corn syrup, dextrose, fructose, fruit juice concentrates, maple syrup, sucrose, and raw sugar that are then added to create other foods (such as cookies).<img src="https://picography.co/page/1/600" style="max-width:400px;float:left;padding:10px 10px 10px 0px;border:0px;"> This is still above the recommended intake of less than 10 percent of total calories. The US Department of Agriculture (USDA) reports that sugar consumption in the American diet in 2008 was, on average, 28 teaspoons per day (Figure 4.13 "Sugar Consumption (in Teaspoons) from Various Sources"). To understand the magnitude of the health problem in the United States consider this-in the United States approximately 130 million adults are overweight, and 30 percent of them are considered obese. The obesity epidemic has reached young adults and children and will markedly affect the prevalence of serious health consequences in adulthood. Health consequences linked to being overweight or obese include Type 2 diabetes, cardiovascular disease, arthritis, depression, and some cancers. An infatuation with sugary foods and refined grains likely contributes to the epidemic proportion of people who are overweight or obese in this country, but so do the consumption of high-calorie foods that contain too much saturated fat and the sedentary lifestyle of most Americans. There is much disagreement over whether high-carbohydrate diets increase weight-gain and disease risk, especially when calories are not significantly higher between compared diets. Many scientific studies demonstrate positive correlations between diets high in added sugars with weight gain and disease risk, but some others do not show a significant relationship. In regard to refined grains, there are no studies that show consumption of refined grains increases weight gain or disease risk. What is clear, however, is that getting more of your carbohydrates from dietary sources containing whole grains instead of refined grains stimulates weight loss and reduces disease risk. A major source of added sugars in the American diet is soft drinks. There is consistent scientific evidence that consuming sugary soft drinks increases weight gain and disease risk. An analysis of over thirty studies in the American Journal of Clinical Nutrition concluded that there is much evidence to indicate higher consumption of sugar-sweetened beverages is linked with weight gain and obesity. A study at the Harvard School of Public Health linked the consumption of sugary soft drinks to an increased risk for heart disease. While the sugar and refined grains and weight debate rages on, the results of all of these studies has led some public health organizations like the American Heart Association (AHA) to recommend even a lower intake of sugar per day (fewer than 9 teaspoons per day for men and fewer than 6 teaspoons for women) than what used to be deemed acceptable. First, know the number of total calories you should eat each day. Consume an overall healthy diet and get the most nutrients for the calories, using foods high in added sugars as discretionary calories (those left over after getting all recommended nutrients subtracted from the calories used). Lower sugar intake, especially when the sugars in foods are not tied to positive nutrients such as in sugary drinks, candies, cakes, and cookies. Focus on calories in certain food categories such as beverages and confections, and encourage consumption of positive nutrients and foods such as cereals and low-fat or fat-free dairy products. Before high-fructose corn syrup (HFCS) was marketed as the best food and beverage sweetener, sucrose (table sugar) was the number-one sweetener in America. HFCS also contains the simple sugars fructose and daily glucose support - <a href="https://hawara.net/index.php/JamBot:_Blood_Sugar_Support_Supplement">Internet Page</a>,, but with fructose at a slightly higher concentration. In the production of HFCS, corn starch is broken down to glucose, and <a href="http://danielshi.cc:3000/hermanbeers24/concetta1983/wiki/The+Relationship+between+Blood+Sugar+Level+and+GI">daily glucose support</a> some of the glucose is then converted to fructose. Fructose is sweeter than glucose; hence many food manufacturers choose to sweeten foods with HFCS. HFCS is used as a sweetener for carbonated beverages, condiments, cereals, and a great variety of other processed foods. Some scientists, public health personnel, and healthcare providers believe that fructose is the cause of the obesity epidemic and its associated health consequences. The majority of their evidence stems from the observation that since the early 1970s the number of overweight or obese Americans has dramatically increased and so has the consumption of foods containing HFCS.

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