Nehe City Rong Media Center
Eating sugar during the Chinese New Year is a traditional custom, which means sweet and happy life. But in recent years, due to the high incidence of diabetes, everyone has begun to talk about sugar discoloration. We usually think that only eating sugar cubes or sweets can be regarded as sugar intake, but we don't know that "sugar" appears in our lives in all kinds of ways, if you eat not right, eat too much, you will have fat, fatty liver, and may even increase the risk of pancreatic islet burden.
Sugars to be wary of – the sugars contained in fruits
Fruit mainly contains fructose, compared with glucose, fructose does not enter the human blood circulation, but enters the liver for metabolism, its direct impact on blood sugar is relatively small, and it is easy to be ignored. In contrast, fructose is more easily converted into fat, and excessive intake may increase the risk of abnormalities such as blood lipids and uric acid.
Tips: Although fruits are good, they should not be eaten too much. It is recommended that healthy adults eat about 200-300 grams of fruit per day. "Sugar friends" with high blood sugar should pay attention to reducing the dose.
Sugar that is good at "camouflage" - sugar-free pastries, zero-sugar drinks, zero-sugar candies
Common sugar substitutes include xylitol, aspartame, acesulfame potassium, erythritol, maltitol, steviol glycosides, sorbitol, isomalt, etc., which are usually lower in calories than traditional sugars. However, some studies have shown that some sugar substitutes may alter the intestinal flora.
Essential sugars – those found in staple foods such as rice, noodles, and potatoes
Staple foods such as rice, noodles, potatoes, sweet potatoes, black rice, oats, and buckwheat are digested and broken down into glucose in the human body. Glucose plays an important role in the human body and is the main source of energy. It plays an important role in providing energy, regulating emotions, and protecting cognition.
Sugar in staple foods is an essential sugar, and eating more is not conducive to controlling blood sugar and weight, but it cannot be missing. It is recommended that healthy adults consume about 200-300 grams of staple foods per day.
Tips: People who are losing weight should not only eat vegetables and not eat staple foods, but can moderately control the amount of staple foods. Diabetic patients can increase the proportion of whole grains in staple foods.
Unexpected sugary foods
Some yogurt, bread, seasoned oatmeal, hot pot base, beef jerky, fried food, processed meat, etc., may add more sugar as a flavoring agent during the production process.
The flavored sugar commonly used in life is usually sucrose, which is a disaccharide, part of which is glucose, and part of which is fructose, and if you consume too much, it is easy to cause obesity.
Tip: Control your intake of added refined sugars to no more than 50 grams per day, preferably less than 25 grams.
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