Carbohydrates, Sugar Myths, and Dietary Fiber
Chapter 10. Crash Course on Carbohydrates, Sugar, and Fiber
This chapter examines the roles of carbohydrates, sugars, starch, and fiber in the body and explains their differing chemical compositions, dietary sources, and metabolisms. It explains the importance of fiber and resistant starch, particularly for the gastrointestinal system and microbiome (gut health). The chapter highlights how added sugars increase risks of obesity, diabetes, heart disease, and dental decay and explores whether sugar-sweetened beverages (SSBs), ultra-processed foods (UPFs), and high-fructose corn syrup (HFCS) are to blame. It emphasizes that all added sugars compromise health, not just HFCS, and most people eat too much. Sugar-free and low-calorie sweeteners in diet soda and artificial sweeteners like aspartame and saccharin may have long-term metabolic effects, with mixed results on obesity, chronic disease, and cancer. The chapter closes by considering whether sugar is as addictive as cocaine or opiates, emphasizing moderation in creating healthy diets by decreasing sugar, increasing fiber, and making science-based dietary choices.
Core Topics This Chapter Addresses
Guiding Questions
⮞ What kinds of carbs do we eat, and how are they used in the body?
⮞ What is fiber, and why should you eat more?
⮞ How much added sugar are we eating, and what are the sources?
⮞ How many sugar-sweetened beverages are we drinking, and are they related to obesity and other chronic diseases?
⮞ Is high-fructose corn syrup particularly harmful to health?
⮞ What artificial sweeteners are used in the food supply—and do they cause cancer?
⮞ Do diet beverages made with sugar-free sweeteners help with weight loss—or increase your risk of cardiovascular diseases?
⮞ Is sugar as addictive as cocaine and opiates?
The Sweet Science of Nutrition
Clarify the science behind carbs and sugar, whether for your own health or as a foundation for food and nutrition curriculum.