Food Calorie Calculation and Sugar Content in Nutrition

I would like to request a food calorie calculation and portion size chart?

Hello, Dietitian Liu.
I have a few questions to ask you.
First, could you please send me a copy of the food calorie calculation and portion size chart? I really need that information.
Due to my weight loss efforts, I have started paying attention to the labels of commercial products and have read many books on nutrition.
However, since I am not a professional nutritionist, there are still things I don't understand.
Please guide me! Thank you!
My first question is about carbohydrates.
I have compared food labels from Taiwan and abroad.
It seems that foreign labels are clearer; they indicate the sugar content separately, while most labels in Taiwan only list total carbohydrates.
This makes it difficult for consumers to determine how much sugar is in a product.
As far as I know, sugar is considered empty calories with little nutritional value.
Therefore, in addition to monitoring fat content, should we also pay attention to sugar? How can we assess the sugar content in food? For example, the Consumer Foundation previously reported that a 200cc low-fat yogurt contains the equivalent of 5.5 sugar cubes in calories!
Next, for healthy individuals, is it true that there is no need to specifically consume sugar? I mean, not eating sugar every day shouldn't affect one's health, right? I do not have diabetes; I just fear gaining weight, and after successfully losing weight, I no longer crave sweets as much! Also, how many grams of sugar should a healthy person ideally consume in a day? The national dietary guidelines only provide recommendations for fat intake, and I can't find information on sugar.
Additionally, can the calories from sugar replace the calories from rice, pasta, and other starchy grains? Although they all fall under carbohydrates, if we were to substitute the calories from sugar for those from rice and pasta, would that make it easier to gain weight? Thank you for your answers! Wishing you peace and joy!

Dui Yingyang Biaoshi Yihuo De Ren, 20~29 year old female. Ask Date: 2004/02/07

Dr. Liu Qiaoyun reply Nutrition

Hello, I apologize for the delay in my response as I rarely visit the Taiwan e-Hospital during weekdays.
First, I want to express my apologies.
Carbohydrates can be classified into monosaccharides (such as sucrose), disaccharides (like fructose), and polysaccharides (such as starch), and they also include fiber.
Therefore, the range is quite broad.
Current recommendations refer to carbohydrates as a general category without specifying the required amounts for each type of sugar.
This means that various sugars can be consumed, but not all are beneficial to health.
For instance, monosaccharides can easily contribute to dental caries, do not provide satiety, and may lead to overeating, which can result in weight gain.
Of course, avoiding sucrose will not lead to nutritional deficiencies, as there are no established requirements or upper limits unless you have diabetes.
In that case, consuming various sugars within your daily recommended carbohydrate intake is acceptable.
However, it’s important to remember that not all sugars are beneficial.

Regarding food labeling, the Department of Health is already working on this, but the labeling for monosaccharides is not comprehensive.
If a product does not have a label, it can be difficult to know its contents due to the vast variety of food types and preparation methods available today.
At the very least, calorie and carbohydrate content is usually provided, allowing for rough calculations against daily requirements.
Food labels are typically used for processed foods or snacks and beverages.
If you prepare natural foods yourself, the ingredients are clear.
This means that aside from regular meals, it’s best to minimize unnecessary snacks, which will naturally reduce excess calorie intake.
Even if you indulge occasionally, it shouldn't cause too much concern.

It’s crucial to be aware of the calorie content of the foods we consume daily, such as the yogurt you mentioned (low-fat does not necessarily mean low-sugar or low-calorie), coffee, beverages (some people consume these daily), favorite snacks, late-night meals, instant noodles, and fast food.
Food also satisfies psychological needs, so enjoying small amounts of non-essential nutrients occasionally is perfectly fine without feeling guilty.
Life should allow for moderation and flexibility to achieve a balanced approach to eating.
As long as you stay on a normal track and don’t stray too far, you’ll be fine.

Please let me know your address, and I will send you the nutritional information and guidance on how to calculate your daily requirements.
Thank you for your message, and I hope my response meets your expectations.
I appreciate your understanding regarding my delayed reply.
Thank you!
Wishing you peace, health, and happiness.

Qiao Yun, 2/23

Reply Date: 2004/02/07

More Info

Understanding food calorie calculation and sugar content is crucial for maintaining a healthy diet, especially for those who are conscious about their weight and overall health. Let's break down the key aspects of your questions regarding carbohydrates, sugars, and their implications on nutrition.

Food Labeling and Sugar Content
In many countries, food labeling regulations require manufacturers to disclose nutritional information, including total carbohydrates and sugars. However, as you've noted, the clarity of these labels can vary significantly. In the U.S., for example, food labels typically list total carbohydrates, dietary fiber, total sugars, and added sugars separately. This distinction helps consumers understand how much sugar is naturally occurring versus how much has been added during processing.

In contrast, many products in Taiwan may only list total carbohydrates without breaking down the sugar content, making it challenging for consumers to gauge how much sugar they are consuming. This lack of transparency can lead to underestimating sugar intake, which is particularly concerning since excessive sugar consumption is linked to various health issues, including obesity, diabetes, and heart disease.

Importance of Monitoring Sugar Intake
You are correct in stating that sugar is often referred to as "empty calories." This means that while sugar provides energy (calories), it lacks essential nutrients such as vitamins, minerals, and fiber. Therefore, it's important to monitor sugar intake, especially if you are trying to lose weight or maintain a healthy lifestyle. The American Heart Association recommends that women limit added sugars to no more than 6 teaspoons (25 grams) per day and men to 9 teaspoons (38 grams) per day.

Daily Sugar Recommendations
For a healthy individual without diabetes, it is generally acceptable to consume sugars as part of a balanced diet, but moderation is key. The World Health Organization suggests that ideally, sugars should make up less than 10% of total daily energy intake, with further benefits seen if reduced to below 5%. This means that if you consume around 2,000 calories a day, limiting added sugars to about 50 grams (or 12 teaspoons) would be advisable.

Carbohydrates vs. Sugars
Carbohydrates are a broad category that includes sugars, starches, and fiber. Sugars are simple carbohydrates, while starches are complex carbohydrates. Foods like rice, pasta, and bread are primarily composed of starch, which provides a more sustained energy release compared to the quick energy spike from sugars.
When considering weight management, it's important to prioritize complex carbohydrates over simple sugars. Complex carbohydrates, such as whole grains, legumes, and vegetables, provide essential nutrients and fiber, which can help you feel full and satisfied, reducing the likelihood of overeating.

Replacing Carbohydrates with Sugars
Using sugar as a substitute for complex carbohydrates like rice or pasta is not advisable. While both are classified as carbohydrates, they serve different purposes in your diet. Complex carbohydrates provide sustained energy and essential nutrients, while sugars can lead to rapid spikes in blood sugar levels followed by crashes, which can increase hunger and cravings.

In conclusion, understanding food labels and being mindful of sugar intake is essential for maintaining a healthy diet. Focus on consuming whole, minimally processed foods, and prioritize complex carbohydrates over added sugars. This approach will not only help you manage your weight but also support your overall health and well-being. If you have specific dietary concerns or goals, consulting with a registered dietitian can provide personalized guidance tailored to your needs.

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