Sugar Sugar Sugar

What is sugar? Sugar is a form of Carbohydrate 淡水化合物

Why do we use sugar? Sugar provide energy, taste, colour, thickness, and used as preservative
Sugar intake from where? Majority from natural food and processed food (such as fruits, rice, pasta, cereal, biscuits, and dairy products) and minority from added refined sugar to drinks, and sweets that has only little nutritious value.

How much sugar to take?
- Man (30-60yo; 80kg) can consume 24-32 teaspoons/day
- Woman (30-60yo; 65kg) can consume 19-25 teaspoons/day
12g sugar=3 teaspoons

Some sugar is better than other? Yup, there is tool called Glycaemic Index (GI) which use to measure how the sugar in different food affect body blood glucose.
The rule of thumb is- The lower the number, the better.
Low GI (<50)>70) foods raise and falls our blood glucose rapidly and sharply. Thus, our blood glucose will shoot high up after consuming High GI food. And of course, we will feel hungry soon after. (eg. white rice, white breads, extruded cereals, baked potato, watermelon, refined table sugar)

The question is:
Rate the following drinks according to their sugar content.
1) A can of coke; 2) A cup of fresh squeze Orange juice; 3) Sport drinks

The answer is:
1) A cup of fresh squeze orange juice contained 10.5 teaspoons of sugar! (So, you still think fresh juice is good?)
2) A can of coke contained 10 teaspoons of sugar!
3) A cup of sport drinks contained 9 teaspoons of sugar! (that's why u need it to boost your energy for activities)