{"data":{"name":"Sugar, crude, panocha","slug":"sugar-crude-panocha","scientific_name":"N\/A","alternate_names":["Panocha"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Crude sugar\/panocha (sugar, crude). It\u2019s a sweetener made from sugarcane, usually sold as solid blocks or irregular pieces, and it\u2019s mostly carbohydrates\u2014especially sugar.","common_uses_philippines":["taho","arnibal","maja blanca","leche flan","bibingka","suman"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":376,"protein_g":0.2,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":92.8,"fiber_g":0,"sugars_g":92.5,"sodium_mg":27,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":34,"cholesterol_mg":0,"iron_mg":3.6,"phosphorus_mg":54,"retinol_activity_equivalent_ug":0,"total_ash_g":0.7,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":5.9},"serving_suggestions":[],"health_notes":{"summary":"Panocha is high in carbohydrates and sugar (about 92.5 g sugar per 100 g), with very little fiber and almost no fat or cholesterol. Because it\u2019s mostly sugar, it can raise calorie intake quickly\u2014especially if you add it to drinks, desserts, or snacks. The sodium is low, but the main thing to watch is the total sugar and calories you get in a day. When used in small amounts, it can still fit into a balanced eating pattern (3 meals + 1\u20132 snacks), but frequent or large portions can make it harder to manage energy intake and keep blood sugar steady.","healthier_tips":["Use small portions: start with 1\u20132 teaspoons when sweetening coffee\/tea or desserts, then adjust to taste.","Pair sweets with food that has protein or fiber (e.g., add a serving of milk\/yogurt, or eat dessert after a meal rather than on an empty stomach).","Choose less frequent sweet snacks: if you have a sweet treat, keep the rest of the day\u2019s snacks more filling (fruit, nuts in small amounts, or yogurt).","Watch \u201chidden sugar\u201d: sweetened drinks (milk tea, juice, flavored coffee) can add sugar fast\u2014try unsweetened or half-sugar options.","If you cook with panocha, consider reducing the amount and balancing flavor with cinnamon, vanilla, or fruit."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/sugar-crude-panocha?agent=true"}}}