The matter of quitting sugar is not new, and the improvement of national health awareness has made more and more people begin to pay attention to the "anti-aging" of the body, and anti-sugar and sugar abstinence have gradually become one of the health methods. Especially for young people, anti-sugar pills, sugar-free foods, etc., have sold at a "good price".
A bottle of Coke, containing about 37 grams of sugar;
1 ice cream contains about 10 grams of sugar;
100 grams of milk biscuits contain 41 grams of sugar;
100 grams of sesame paste contains 38.7 grams of sugar...
According to WHO's healthy dietary recommendations, adults should not consume more than 35 grams of sugar per person per day for men and 25 grams for women. In other words, if you drink a bottle of Coke, your sugar intake today will exceed the standard.
Long-term intake of too much sugar, the harm can not be small
Glycation reactions: When people consume too much sugar, it may cause proteins and sugars to mix, resulting in a saccharification reaction. This reaction manifests itself in the skin and causes a decrease in collagen in the skin, a decrease in elasticity, and a more susceptibility to sagging skin and wrinkles.
Hormone fluctuations: When the human body consumes too much sugar, the amount of male hormone secretion in the body increases, and the amount of insulin secreted in the human body is disturbed. At this time, the human body is more likely to have acne, long spots and other problems, and even aggravate the acne.
Obesity, fat: after the human body eats too much sugar, excess sugar will be converted into fat, stored in the human body, more likely to appear obesity, fat problems, and more will be manifested as intra-organ fat, easy to induce fatty liver and other problems.
Damaged blood vessels: Studies have found that sugar not only disturbs fat levels in the body, but can also lead to abnormal constriction of blood vessels and fluctuations in blood pressure. If people have problems such as thin coronary blood vessels, aging blood vessels, or chronic diseases, they are more likely to induce heart disease.
To this end, many people have been abstaining from sugar and controlling sugar since they were young, but with little effect.
Quitting sugar equals not eating sugar? Wrong, there are mainly 2 cases
When young people quit sugar, the main abstinence is "added sugar", that is, the amount of sugar added to food.
There are two main types: monosaccharides and disaccharides. The former includes glucose, fructose and galactose; the latter includes sucrose, maltose, lactose and trehalose. If people look at the ingredient list of food when they are eating and find these ingredients, then they all mean that there is sugar in it. Granulated sugar, rock sugar, cotton sugar, brown sugar, etc. are also sucrose.
When quitting sugar, these "added sugars", or "free sugars", are best not eaten.
The second case is the naturally occurring sugars in foods such as honey, fruits, and vegetables, which are not free sugars. However, it should be noted that if honey, syrups, juices and other ingredients are added to the food, there is sugar in these foods, even if there is no "added sugar" mentioned earlier.
People can safely eat vegetables, fruits and grains in the second naturally occurring sugar. Because most of the sugar in these foods has a layer of plant cell wall wrapping outside, the digestion speed after entering the human body is relatively slow, and it is not easy to induce blood sugar fluctuations.
After quitting sugar, can I still drink sugar-free Coke? Is it really sugar-free?
The answer is, not necessarily.
In China's food related regulations, it is written that the definition of sugar-free is that every 100 ml or 100 grams of food contains less than 0.5 grams of sugar, which can be marked as "sugar-free". If calculated according to the amount of 500 ml of sugar-free cola per bottle, the actual sugar content in it is assumed to be 0.45 grams, then a whole bottle of Coke is drunk, and the sugar intake reaches about 3 grams.
People feel that sugar-free cola has no sugar, so it is difficult to control their desires, the more you drink, this whole day, plus dietary intake of sugar is also easy to lead to sugar intake exceeding the standard, to pay more attention.
Remind everyone to avoid the 3 "invisible sugars" when quitting sugar
"Low sugar" cookies or "sugar free" cookies
As mentioned earlier, "sugar-free" does not mean that there is really no sugar, and the definition of low sugar is even broader, and the sugar content per 100 grams or 100 ml of food is less than 5 grams, even if it is low sugar. After eating a 200-gram low-sugar biscuit, assuming that it contains 4.5 grams of sugar, the total sugar intake has reached about 9 grams, and it is easy to quit sugar.
Dried fruits, preserved fruits and other snacks
Many people find that fresh fruit is not easy to store, and cleaning is more troublesome, preferring to eat dried fruits and preserved fruits. But this food may also contain "invisible sugar." After the continuous processing and drying of fresh fruits, the sugar in it is constantly concentrated and more easily absorbed by the human body, and the fructose in it will also affect people's "sugar abstinence".
What's more, there are many preserved fruits that are also processed with additional salt, sugar and other ingredients, which taste better, but the content of "added sugar" is also much higher.
No vegetarian rice paste such as sucrose sesame paste
Young people may be convenient, buy a lot of sesame paste, rice paste at home, in the morning with water is breakfast. In order to quit sugar, I also deliberately bought rice paste without sugar. But the absence of sucrose does not mean that there is no "sugar". Among the "added sugars" mentioned earlier, there are also sugars such as malt syrup, which may still lead to the failure of sugar cessation.
Quitting sugar is a good thing in itself, but it's hard to really stay away from "added sugars." People in the diet like to eat "sugar-free cola" and "sugar-free cookies" are not necessarily really sugar-free. Pay more attention to the 3 kinds of "invisible sugars" in life and eat as little as possible so as not to bring bad effects to health. But sugar is not a "flood beast", which can also provide energy for the human body by meeting the daily sugar intake per person.