All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Artichokess

Asparagus

Avocados

Banana

Barley

SUGAR AND OTHER SWEETENERS

Typical serving size:

1 teaspoon (0
15 oz or 4
2 g) of granulated sugar

HOW THEY HARM

Obesity Cavities

WHAT THEY HEAL

Low energy Refined sugar is a relatively new food in the human diet, widely available only since the 1500s
It didn’t take long for this sweetener to become a major commodity
Sugars have been described as a “standard currency” for living organisms because all plants and animals store energy chemically as sugar
White table sugar is made from sugarcane or sugar beets; some liquid sweeteners, such as molasses, are by-products of sugar refining
Manufacturers favor liquid sweeteners such as high- fructose corn syrup because their sweetness and thickness can be regulated
Other popular natural sources of sugar are honey and maple syrup
Agave syrup, extracted from the spiky succulent native to the southern U
S
, Mexico, and South America, has recently been hailed as a more healthful alternative to sugar because of its low glycemic index; however, some agave products actually cause blood sugar swings

Health Benefits

Boosts energy
All forms of sugar provide about the same energy value: 4 calories per gram
In everyday terms, a cup of white sugar contains 770 calories, compared to 820 in a cup of densely packed brown sugar
A tablespoon of white sugar has 50 calories, and an individual serving packet, 25
Although sugar itself is not especially high in calories, many sweet foods, such as chocolates and pastries, are also high in fat, which contains 9 calories per g

Health Risks

Obesity
Any unburned amount of sugar in your system will turn to fat, and consistently high amounts may lead to insulin resistance
Keep your intake to under 40 g (about 10 tsp) of sugar a day
That’s about one can of Coke
Cavities
All types of sugar—white table sugar, brown sugar, honey, molasses—encourage the growth of the oral bacteria that are responsible for causing cavities
And when starchy foods are broken down by the enzymes in saliva, they, too, form cavity-causing sugars
More dangerous than the amount of sugar is the length of time the sugar remains in contact with the teeth
Thus, much of the damage can be prevented by brushing soon after eating a sweet

Allergies

Add a sprinkle of sugar to a pot of boiling corn on the cob to increase the flavor and juiciness

Grill peaches or pineapples, and sprinkle brown sugar over them

Mix 2 cups sugar, 2 cups vinegar, 4 large sliced cucumbers and ½ cup of chopped dill for a refreshing salad

Buying Tip

s

Neither brown sugar nor honey is more nutritious than white sugar, but brown sugar can be substituted for white sugar in any recipe
Brown sugar is made by coating white sugar crystals with molasses

Sugar alcohols, such as sorbitol, xylitol, maltitol, and lactitol, are used as sweeteners in chewing gums, candies, ice cream, and many baked goods
They provide fewer calories per gram than sucrose, do not promote tooth decay, and do not cause sudden jumps in blood glucose but can produce a laxative effect in some people

Storing Tips

Keep white sugar in a cool, dry place in an airtight container

Store brown sugar in a cool, moist area in a sealed container

Use within the first 6 months of purchase for maximum flavor