Today's adults are really working hard for health.
Drink black sesame paste for breakfast and protect your hair
Eat vegetable salad for lunch, prevent long meat
Drinks should choose juice and supplement vitamin C
Eat biscuits to find coarse grains, can be laxative
……
Is that healthy enough?
Ha! Still too young!
You've been fooled by these so-called healthy foods! They're not healthy!
Not only makes you fat, but it also makes you ugly.
Confusing advertising words:
Nourishes hair, sucrose-free, nutritious meal replacements.
Image source: Stand Cool Helo
The Truth:
Sesame paste is not a powder made of black sesame seeds, but also adds a lot of ingredients, the most is sugar.
Like the black sesame paste below, the white sugar content is as high as 38.7 grams/100 grams, and the 2 packs (60 grams) of 23.22 grams of sugar are eaten, which is close to the daily limit of 25 grams in the dietary guidelines for Chinese residents [1].
(Nutritional composition list of a sesame paste)
Even if some sesame paste says "no sucrose", crystalline fructose will be added, which is not healthier than sucrose and belongs to the free sugar that needs to be eaten less.
In addition, expect to drink black sesame paste black hair also do not think, black sesame black mainly from anthocyanins and other plant pigments, and hair melanin has nothing to do with, can not be black hair, can not grow hair.
Therefore, instead of drinking black sesame paste for breakfast, it is better to drink multigrain porridge and pure oatmeal.
Fresh fruit supplement Vc, drink natural, enjoy health.
The juice content of fruit juice drinks ranges from 10% to 100%, and many fruit juice drinks do not have much juice content, but the sugar content is very high.
Like this orange juice drink, although fortified with Vc, the Vc content is only 7.5 mg/100 ml, and 500 ml Vc is not as much as a 100 g kiwi fruit (Vc = 62 mg).
However, the amount of sugar eaten (47 grams) is close to twice the minimum amount (25 grams) recommended by dietary guidelines for Chinese residents [1].
(Nutritional composition list of a certain juice)
Even drinking 100% pure fruit juice is recommended to drink less, a lot of energy, easy to drink more energy, but also easy to raise blood sugar, increase the risk of diabetes and other diseases [2].
Therefore, if you want to eat fruit, it is better to peel and eat it directly, and if you want to hydrate, it is better to drink water directly.
Healthy, natural, natural taste.
Whether it is directly fried or vacuum fried (also known as vacuum low temperature dehydration technology, VF), the oil content is very high, and most of them are also seasoned with sugar and salt.
For example, the following dried fruits and vegetables, energy, fat, sodium content of up to 515 kcal / 100 grams, 32.3 grams / 100 grams, 996 mg / 100 grams.
(List of nutrients of a dried fruit and vegetable)
100 grams is very easy to eat, but eat the energy of a meal, the amount of cooking oil used in a day, and nearly half of the salt in a day!
If there are many starchy potatoes, taro, and yam in dried vegetables and fruits, it is easier to gain weight.
Therefore, it is best to eat vacuum freeze-dried fruits and vegetables, choose less dried fruits and vegetables with high starch content, and control the amount when eating.
High in fiber, whole grains, no added sugar, nutritious and healthy.
Coarse grain biscuits contain a lot of coarse grains, but the taste is good, this is because a lot of fat is added, so even if there is no added sugar, it is high fat and high energy.
For example, the following coarse grain biscuits, fat content of up to 33%, energy up to 500 kcal / 100 grams, eating 100 grams is equivalent to eating an extra dinner. White sugar is also added to the ingredients.
(Nutritional composition list of a grain biscuit)
People who control blood sugar should not eat often, and friends who want to lose weight should not eat often.
It is best to eat whole grain sugar-free bread, or directly brew pure oatmeal, it will be a better choice.
Low energy, low fat, help lose weight.
Fruits and vegetables themselves are very low in calories, but the energy of salad dressings is not low. The first place in the list of commercially available salad dressing ingredients is basically vegetable oil, and the white sugar is also very high.
For example, the following salad dressing, energy and fat up to 418 kcal / 100 ml, 39.9 g / 100 ml respectively, higher than pork belly.
This is where to lose weight, clearly in fattening!
The salt content in the salad dressing is also very high, and the 25 ml salad dressing in a small box contains 292.5 mg of sodium (13% of the daily salt limit)
(Nutritional ingredients of a salad dressing)
Therefore, it is best to eat salad without salad dressing, if it is a vegetable, you can mix some soy sauce, vinegar, olive oil, ginger juice, garlic juice and mix it very delicious.
More fruits, non-fried, no loss of nutrients, low energy, healthy satiety without burden...
Add fruit and it won't be more nutritious. Most fruit cereals are dried with ordinary dried fruits, which have a lot of B vitamins and vitamin C losses, but contain a lot of sugar.
Non-frying, does not mean that the fat content is low, in order to taste crisp, many fruit cereals are drizzled in oil baking.
And the statement of low energy is even more deceitful! The energy of most fruit cereals is between 1800 and 2200 kJ/100 g, which is a typical high-energy food.
(Nutritional ingredient list of a certain fruit cereal)
The little fairies want to eat it to lose weight, but they may get fatter and fatter the more they eat.
Therefore, when choosing cereal, it is best to directly choose pure oatmeal with only oatmeal in the ingredients, and eat it with fruit nuts.
Often called ** milk or ** milk, it is said to have a nutritious taste.
Milk drinks are not milk, but drinks with partial milk added.
Its protein content (0.7 to 1 g/100 g) is much lower than that of pure milk (≥ 2.9 g/100 g). The calcium content is only about 1/3 of that of milk.
(Nutrition facts of a milk drink)
Milk drinks are basically added with white sugar, fructose syrup and flavors, which will increase the risk of chronic diseases such as diabetes and hypertension, and are also prone to caries.
Therefore, if you want to supplement calcium, pure milk and sugar-free yogurt are better. If you think sugar-free yogurt is too sour, you can add some fruit pieces to increase the sweetness.
Special Author: Gu Chuanling | Registered Dietitian
bibliography
Yang Yuexin. Chinese Food Ingredient List, 6th Edition, Peking University Medical Press, 2018
Wang Jia, Xing Xiaoyan. Sugary Beverage Intake and Increased Risk of Obesity and Metabolic Diseases[J]. Chinese Journal of Diabetes, 2014,6(2): 134-136
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