{"data":{"name":"Sugar, white, refined","slug":"sugar-white-refined","scientific_name":"N\/A","alternate_names":["Asukal","puti","refinado"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"White refined sugar (sweetener). It\u2019s basically pure sugar with little to no fiber, vitamins, or minerals.","common_uses_philippines":["Coconut macaroons","leche flan","halo-halo","maja blanca","sweetened iced tea","bibingka"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":400,"protein_g":0,"fat_g":0,"saturated_fat_g":0,"carbohydrates_g":99.9,"fiber_g":0,"sugars_g":99.7,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":0,"cholesterol_mg":0,"iron_mg":0,"monounsaturated_fat_g":0,"phosphorus_mg":0,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0,"unsaturated_fat_g":0,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":0.1},"serving_suggestions":[{"label":"1 tsp","weight_g":5,"volume_ml":null}],"health_notes":{"summary":"Because it\u2019s mostly sugar (about 99.7g per 100g) and has no fiber, it can raise blood sugar faster and may make it easier to overeat calories. The good part: it can add taste and help balance meals when used in small amounts. The caution: frequent or large amounts can crowd out more filling, nutrient-rich foods (like fruits, oats, or whole grains) and can contribute to weight gain and higher risk of blood sugar issues over time. Since it has very low fat and sodium, the main concern is the high sugar and high calories per serving.","healthier_tips":["Use smaller amounts: start by cutting your usual sugar by about 1\/3, then adjust to taste.","Choose better sweet options often: try fruit (e.g., banana, mango, berries) or unsweetened yogurt\/latik in smaller portions.","Sweeten at the end: add sugar only after tasting, so you don\u2019t automatically add too much.","Watch \u201chidden sugar\u201d in drinks: sweetened coffee\/tea, milk tea, softdrinks, and bottled juices add up quickly\u2014aim for water or unsweetened versions most days.","For your daily pattern (3 meals + 1\u20132 snacks), keep sweets as an occasional snack portion, not a regular \u201cextra.\u201d"]},"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-white-refined?agent=true"}}}