Differentiate between added sugars and naturally occurring sugars
Most of the energy people receive from foods comes from carbohydrates. Healthy choices provide carbohydrates rich in fiber, starches, vitamins, minerals, and naturally occurring sugars. A diet that is consistently low in dietary fiber and high in added sugar can lead to health problems. Some sugar sources are more nutritious than others, though. Consider a fruit such as an orange. The orange provides the same sugars and about the same energy as a tablespoon of sugar or honey, but the packaging makes a big difference in nutrient density. The sugars of the orange are diluted in a large volume of fluid that contains valuable vitamins and minerals, and the flesh and skin of the orange are supported by fibers that also offer health benefits. A tablespoon of honey offers no such bonuses. Of course, a cola beverage, containing many teaspoons of sugar, offers no advantages either.
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