I know that sugar is not good, but I really can't quit milk tea coffee, can't I eat sugar-free?
No sugar doesn't mean healthy!
About sugar-free
sweet
honey
sink
trap
Is there a difference between sugar and sugar?
There are many types of sweet sugars in natural foods, the most important of which are sucrose, fructose, glucose, maltose, and lactose. The sweetness of various natural sugars is different, and the sweetness of these 5 sugars is: fructose> sucrose> glucose> maltose> lactose. Many sugar-free foods, even if not added, contain natural sugar, and many of them are likely to have "substitute" sugar substitutes added to foods that are still pleasant and sweet.
No additional added sucrose, not sugar-free?
Although it is not sugar in the true sense, but added sweeteners, it seems that it does not rise blood sugar as quickly as glucose syrup and white sugar, but it will increase the metabolic load of the liver and kidneys, and still increase the risk of type 2 diabetes, hypertension and all-cause mortality, and because sweeteners promote appetite, it may further promote the occurrence of obesity.
0 added, natural, not really sugar-free?
Although there is no additional sugar, sugar-free bread itself is made of carbohydrates such as flour, and sugar-free milk inevitably contains nutrients such as lactose, which is also a sugar, but the sugar intake will undoubtedly be less than the extra sugared food, but it is not completely sugar-free or calorie-free, and eating will still raise blood sugar.
Coffee is really sugar-free, can you drink it open?
Still can't. The reason why people find coffee milk tea difficult to quit is because of the dependence on caffeine to stimulate the dopamine released by the brain. Dopamine is an important substance for transmitting excitement and happiness in the human body, and this short-term pleasure and instant release are fascinating and addictive. Excessive caffeine intake may cause insomnia, affect the biological clock, thereby reducing work efficiency, and can cause diseases such as arrhythmias.
Sugar substitutes are at the bottom
What are those "sugar substitutes" that taste sweet but do not raise blood sugar, non-sugar sweeteners?
sweet
taste
dose
· Carbohydrates ·
·Sugar ·
Sucrose, glucose, fructose, maltose, lactose
· Oligosaccharides ·
isomaltulose, fructooligosaccharides,
Galacto-oligosaccharides, isomalto-oligosaccharides
·Others ·
Agave syrup, tapioca starch syrup,
Honey, allulose, tag
·Sugar alcohol·
sorbitol
Lactitol
Maltitol
Manitol
xylitol
Erythritol
Polysaccharitols, also known as filler sweeteners in the food industry, combine sweetener and filler to give structure and volume to food, and are often used in the development of low-energy beverage products.
Its sweetness is usually low, generally 0.2-2 times that of sucrose, also known as a low-power sweetener.
· Non-sugar ·
Natural sweeteners ·
Steviol glycosides
Licorice
Somatame
Monk fruit glycosides
·Synthetic sweeteners·
Saccharin (sodium)
Cyclamate
aspartame
Acesulfame K
Sucralose
Newsweet
other
High-power sweeteners: Due to the characteristics of high-power sweeteners that have almost no calories and high sweetness, they have been more and more widely used in the field of food processing.
Referring to the data from 2009 to 2017, acesemitic and triammonia sucralose are most used in new beverage products due to their advantages of high sweetness, low calories and high safety.
· Sugar substitute sweetness list ·
1 Sucralose (sucralose)
400 to 800 times more than sucrose
2 sodium saccharin
300-500 times more sucrose
| ranking | name | cane sugar Sweetness ratio |
| 3 | Monk fruit glycosides | 400 times |
| 4 | Acesulfame K | 250 times |
| 5 | aspartame | 220 times |
| 6 | Steviol glycosides | 200 times |
| 7 | xylitol | Approximately 1 |
| 8 | Erythritol | 70% |
| 9 | Short-chain inulin | 30% |
Sugar alcohols and natural sweeteners are more positive in related studies, while aspartame, acesulfame K and sucralose have been confirmed by a number of studies to have their health risks, and cyclamate, saccharin, etc. appear in the list of 3 types of carcinogens listed by the WHO (by the way, coffee and tea are also listed in this list).
It turns out that so many goods are healthy assassins under the guise of "sugar-free" and "0-sugar"!
It depends. Compared with sugary foods, sugar-free foods are undoubtedly relative "friends"; But it can only be consumed moderately, otherwise it is still the "enemy" of health.
Originally, I only knew the word "life in the world, eat and drink", but now I understand, "life in the world, enough can stop"!
The truth is this truth, the most important thing is to persevere!
Author: Yang Xinyu
The article is excerpted from the public number "Endocrinology of Zhongshan Hospital Affiliated to Fudan University"
Click "Read Original"
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