Highlight 01
Sugar is more harmful than you think
In 2006, the World Health Organization (WHO) investigated the causes of death in 23 countries and came to a surprising conclusion that sugar is more harmful than smoking.
The survey also suggests:
People who have been craving high-sugar foods for a long time have an average life expectancy of 10~20 years shorter than those who eat a normal diet.
Highlight 02
Eating too much sugar can ruin the whole body
1. Increased risk of cancer
Sweets are not directly linked to some cancers, but they can be potential sources of cancer. Eating too much sugar can lead to obesity, which is a cause of many types of cancer.
2. Increased risk of malnutrition
Eating too much sweets can raise blood sugar and suppress appetite. If children do not like to eat, they will not eat for a long time, resulting in a long-term intake of high-quality protein, vitamins, carbohydrates and other nutrients, which may lead to malnutrition and stunting.
In addition, the metabolism of sugar in the body requires the consumption of many vitamins and minerals. Therefore, excessive sugar intake may cause various nutritional problems such as vitamin deficiency, calcium deficiency, and potassium deficiency.
3. Increased risk of cardiovascular disease
If you eat a lot of sugar for a long time, too much sugar will be converted into fat and stored in the body, which can easily cause obesity and increase the risk of cardiovascular disease.
4. Increased risk of diabetes
Eating too much sugar not only causes obesity, but also reduces insulin sensitivity, which increases the risk of diabetes. 80%~90% of patients with type 2 diabetes are overweight and obese.
5. Increase the risk of myopia
Children who have been addicted to sweetness for a long time are more likely to be myopic than ordinary children, and the myopia degree grows faster. This is because eating too much sugar will cause blood sugar to rise, which will correspondingly reduce the osmotic pressure of body fluids, so that the aqueous humor in the eyeball can penetrate into the lens, causing the lens to deform and increase the diopter, thus causing or aggravating myopia.
6. Increase the risk of dental caries
Eating sugar regularly will provide a good environment for bacteria in the mouth to multiply. When these bacteria come into contact with sugar, they tend to increase the acidity in the mouth. Teeth are often attacked by acids, which can cause tooth decay and other oral diseases.
7. Increased risk of fatty liver
After the sugar is converted into fat, some of it is hidden under the skin, and the other part will accumulate on the surface of the organs, which will not only cause fatty liver, but also may cause fat heart, fat spleen, etc.
8. Accelerate skin aging
When we consume too much sugar, it is easy to increase the inflammatory response in the body, which will affect the formation of DNA and collagen, and accelerate the aging of the skin.
Highlight 03
Do these 4 things well and eat sugar healthily
Today is the Northern New Year, and it doesn't hurt for friends to follow the custom to eat candy, but for your health, it's best to pay attention to these 4 things~
1. Control the total amount of sugar intake:
According to the recommendations of the Dietary Guidelines for Chinese Residents (2022), the daily intake of added sugars per person should not exceed 50 grams, and it is best to limit it to 25 grams.
2. Be wary of hidden sugars in food
1. Buy snacks and read the label:
Although some snacks don't taste sweet, they have a lot of added sugar. Glucose, sucrose, fructose, lactose, maltose, honey and corn syrup are all sugars, and the higher the number of ingredients at the top of the food ingredient list. So we must learn to read food labels, so that even the hidden sugars in packaged foods can be found out.
2. Use less sweet and sour and braised dishes for cooking:
You should also pay attention when cooking, and try to avoid sweet and sour, braised and other methods. Like sweet and sour pork ribs and fish-flavored shredded pork, they are all high-sugar dishes, and the sugar content in one serving is about 25~30 grams. In addition, ketchup, barbecue sauce and other sauces also have about 15 grams of sugar per 100 grams.
3. Foods labeled as "low sugar" and "no sugar" should be aware of:
● Synthetic sweeteners create sweetness in sugar-free foods. Sweeteners are not nutrients and do not produce energy or have very low energy, but consuming too much sweetener can also add to the burden on the body.
● Low-sugar food, check whether it meets the low-sugar standard (less than 5 grams of sugar in 100 ml of liquid or 100 grams of solids).
3. Remember to rinse your mouth with water after eating sugar
Fourth, increase the amount of exercise
If you consume more sugar on a given day than usual, you may want to increase your exercise to burn off the excess calories.
Highlight 04
Not all sugar is "bad sugar"
Sugars are a big family, some sugars are bad for your health, and some are good for your health, such as fructooligosaccharides (FOS).
Fructooligosaccharides (FOS), also known as fructo-oligosaccharides or sucrose oligosaccharides, are a kind of prebiotics, functional oligosaccharides, and a relatively good water-soluble dietary fiber.
Regular intake of fructooligosaccharides can help relieve and prevent constipation, maintain immunity, stabilize blood sugar, promote nutrient absorption, improve blood lipid metabolism, and prevent obesity.
1. These foods are rich in fructooligosaccharides
The main food sources of fructooligosaccharides include rye, barley, onions, garlic, artichokes, bananas, etc.
2. Recommended serving size
According to the recommendations in the Dietary Reference Intakes for Chinese Residents (2023 Edition), the specific recommended value for fructooligosaccharides is 20 grams per day.
Source: CCTV Life Circle
Editor: Zhuhai Market Supervision Team
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