"Drinking juice is equal to eating fruit", "eating fruit and vegetable crisps is equal to eating vegetables", "eating sucrose-free food is eating sugar-free food"... Do you often hear such statements? So, is fruit and vegetable crisp really equivalent to vegetables, fruit juice is equivalent to fruit? This article has compiled 5 groups of similar foods to see how they differ!
01
Drinking juice = eating fruit?
Fruit juice is a healthy drink in the minds of many people, at least stronger than fruit juice drinks, and even think that drinking fruit juice is equivalent to eating fruit, in fact, the two are not the same. First of all, the nutritional value of the fruit will be slightly reduced after being squeezed into juice, such as the vitamin C content that everyone cares about, the vitamin C retention rate after juicing kiwifruit is 88%, the vitamin C retention rate after strawberry juice is 71.11%, and the vitamin C retention rate after orange juice is 67.24%, if the residue is discarded after juicing, it will further lose dietary fiber. Secondly, the sugar in the juice is free sugar, the sugar in the original fresh fruit is present in the cell, called "endogenous sugar", and after the juice is squeezed, the cell wall is destroyed The sugar is free to the cell, it becomes a free sugar, free sugar has a greater impact on blood sugar, it is easier to raise blood sugar.
Besides, the juice is easy to drink, the feeling of satiety is not strong, and it is no problem to drink two glasses in one goo. For example, it is difficult to eat 2 large apples directly, but it is easy to drink the juice squeezed by two large apples. Often drinking fruit juice instead of eating fruit will lead to rapid rise in blood sugar and high calorie intake, which is not conducive to sugar control and weight control, and will also increase the risk of dental caries. Studies have shown that eating whole fruits, especially blueberries, grapes, and apples, can reduce the risk of type 2 diabetes; Drinking more juice increases the risk of type 2 diabetes. So, don't equate drinking juice with eating fruit, in terms of health: whole fruit> pureed > juice.
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02
Eating fruit and vegetable crisps = eating vegetables?
Busy life makes many people's meals rushed, especially the phenomenon of insufficient vegetable intake is very common. In response to this situation, fruit and vegetable crisps have gradually entered the public's field of vision, and have also won the favor of many office workers.
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People think that eating fruit and vegetable crisps is equivalent to supplementing vegetables, after all, the raw materials are fruits and vegetables, which should belong to healthy food. But this is not the case, some fruits and vegetables are not only more nutrient loss, but also high in fat and calories, which is not healthy at all. There are two processes for common fruit and vegetable crisps on the market, one is the low-temperature vacuum frying process and the other is the freeze-drying process. The former is the most commonly bought, the price is cheaper than the latter, the processing process is fried, not only loses most of the water-soluble vitamins, fat and calories are not low, often eat will make people increasingly "round". If you replace vegetables with this fruit and vegetable crisp, it also increases the risk of malnutrition. The dried fruits and vegetables produced by the freeze-drying process are better than the former, no oil is used in the processing process, the calories and fats are very low, and the nutrients such as vitamins and minerals can be retained to the greatest extent. Although it seems to be very healthy, it is still not as good as eating fresh vegetables, and eating dried fruits is not the same as eating fruits. In terms of eating vegetables, try to eat enough 300~500 grams of fresh vegetables every day, of which more than half of the dark vegetables.
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03
Drinking lactic acid bacteria drink = drinking yogurt?
Many parents will often buy lactic acid bacteria drinks for their children, thinking that it is similar to drinking yogurt, after all, there are lactic acid bacteria. In fact, the two are not the same, and the gap is still quite large. Although both contain fermented bacteria, the protein content of yogurt is higher, and the protein content of fermented milk and flavored fermented milk needs to be no less than 2.9 grams and 2.3 grams per 100 grams of protein; Lactic acid bacteria drinks and lactic acid bacteria milk drinks only need to reach 0.7 grams and 1.0 grams of protein per 100 grams. In addition, the calcium content of yogurt is also generally higher than that of lactic acid bacteria drinks.
Image source: A brand of yogurt
Image source: A brand of lactic acid bacteria drink
04
Eating Japanese Tofu = Eating Tofu?
Japanese tofu is also called tamago tofu, and although it has "tofu" in its name, it is not real tofu! The tofu we usually say is made with soybeans as the main raw material, and although Japanese tofu tastes smooth and similar to lactone tofu, you can't see soybeans in the ingredients, the main raw materials are water and eggs, and some products will also be labeled as "egg tofu".
Image source: A brand
In addition to the difference in raw materials in making Japanese tofu, Japanese tofu is not as nutritious as tofu. Let's compare it with the equally smooth lactone tofu, which has 5 grams of protein per 100 grams and only 6.4 mg of sodium per 100 grams; Japanese tofu mostly contains less than 4 grams of protein per 100 grams, and the sodium content per 100 grams is high, almost exceeding 100 mg, and some even as high as 611 mg. This means that eating 100 grams of Japanese tofu will consume about 1.5 grams of salt, and the salt intake throughout the day can easily exceed the "less than 5 grams" recommended by the "Dietary Guidelines for Chinese Residents", and eating too much salt will increase the risk of high blood pressure.
Image source: A brand
Japanese tofu In addition, real tofu such as northern tofu, southern tofu, etc., in addition to supplementing protein for the human body, is also a good helper for calcium supplementation, while Japanese tofu calcium content is not high. Therefore, don't eat Japanese tofu as tofu, and pay attention to salt control if you like it.
05
Eating sugar-free foods = eating sugar-free foods
Diabetics are most concerned about "sugar without sugar" when buying food, and now many food packaging on the market is written "sucrose-free" to attract the attention of diabetics and increase sales. It should be reminded that you must polish your eyes and carefully identify before starting, some are just sugar-free foods, not sugar-free foods. The mainland's "General Principles for the Nutrition Labeling of Prepackaged Foods" stipulates that the sugar content per 100 ml/100 grams does not exceed 0.5 grams before it can be declared sugar-free. The ingredient list does not write that sucrose is not a sugar-free food, and may also contain added sugars such as maltose, glucose, and fructose, which are not friendly to blood sugar control. In addition to visible "sugar", there are some "hidden sugars" that are not called "sugar" in many foods, such as wheat flour, rice flour, starch, maltodextrin, etc., which contain "starch polysaccharides", although there is no sweetness, but after entering the human body, it will also quickly raise blood sugar. Therefore, diabetics should look at the ingredient list when buying pre-packaged food, if the first few places in the ingredient list have these "sugars" or "hidden sugars" listed above, you should choose carefully, do not regard "sucrose-free food" as "sugar-free food".
06
conclusion
1. Compared with fruit, the nutritional value of fruit juice is slightly reduced, which will also lead to rapid blood sugar rise and high calorie intake; 2. Some fruits and vegetables are not only more nutrient loss, but also surprisingly high in fat and calories, so it is better to eat fresh vegetables; 3. The protein content and calcium content in lactic acid bacteria milk drink are much lower than yogurt; 4. The main raw materials of Japanese tofu are water and eggs, not real tofu, the nutritional content is not as good as tofu, and the sodium content is still high; 5. Some sucrose-free foods have added sugar or "hidden sugar", which is not friendly to blood sugar control.
(Scientific debunking)