Cereals, potatoes and some legumes are the main dietary sources of sugars. Some nuts are also good sources of sugars. Vegetables and fruits also contain a small amount of sugars. A large part of sugar emphasizes free sugar, which does not include endogenous sugars in fresh fruits and vegetables.
Free sugar includes monosaccharides and disaccharides added to foods by manufacturers, chefs or consumers, as well as sugars naturally present in honey, syrups, fruit juices and concentrated fruit juices. Sugar in sugary drinks, sugar added to pastries and sugar added to cooking are all free sugars.
What are the health risks of a high sugar diet?
Compared with fat and protein, carbohydrates provide energy quickly and are the first choice for energy supply in the body. But if the sugar intake is excessive, it will not only affect the bodys fat consumption, but also the part that cannot be consumed in time will be converted into fat. It can also promote cholesterolemia and easily lead to obesity and atherosclerosis. Excessive intake will also make blood sugar rise rapidly, increase insulin burden and easily induce diabetes. Sugar will also affect the bodys absorption of calcium. Vitamins and other substances, easy to cause malnutrition, osteoporosis and so on.
If children eat too much sweets, they will increase the fracture rate and dental caries rate. High sugar diet is also a risk factor for myopia. In addition, a large number of studies have also proved that eating sweets regularly, the skin will be more oily, easy to grow whelks and long spots, easy to get seborrheic dermatitis, dandruff.
Free sugar and added sugar need to be limited to eat less
The harm of sugar to human body mainly refers to free sugar. The trend of sugar abstinence and anti-sugar on the Internet is also mainly aimed at free sugar. In the newly developed WHO Guidelines on Adult and Child Sugar Intake, it is recommended that free sugar intake should be reduced throughout the life cycle, and that free sugar intake for adults and children should be reduced to less than 10% of total energy intake; further reduction to less than 5% of total energy intake would bring more health benefits.
Sugars are the most important energy source for human beings, and their importance to the human body can not be replaced by other nutrients. It can be digested in vivo to provide energy for the body, especially for the brain, which can only use glucose to supply energy.
Many people begin to reduce staple food intake or even not when they say they want to limit sugar, which is a misconception. Healthy people need to ensure daily staple food intake of 250-400 grams, including grains, cereals, potatoes and so on. The practice of not eating staple food can easily lead to inadequate carbohydrate intake, inadequate sugar supply, affecting many physiological activities of the human body, and even affecting fat metabolism, resulting in ketoacidosis in severe cases.
Moreover, sugar intake is seriously inadequate. If protein is used to provide energy, it will inevitably consume protein in muscle, liver, heart and kidney, which will cause serious harm to human body.
By reducing sugar, we mean advising people to reduce the intake of added sugar in food, but not including sugar in natural fruits and natural carbohydrates in staple foods.
Adding sugar refers to the sugar and syrup artificially added into food, including monosaccharide and disaccharide, and the common ones are sucrose, fructose, glucose, etc. White granulated sugar, spongy sugar, ice sugar and brown sugar in daily life are all sucrose, that is to say, sugar is added. Adding sugar is also invisible in beverages, candies, bread, snacks, biscuits, energy bars, jams, jellies, preserves, ice cream, instant paste and many other foods.
Extruded foods such as potato chips and shrimp chips are also the biggest hiders of invisible sugar and added sugar. These foods contain a lot of sugar, and starch gelatinizes and turns into more sugar. These foods may make you unconsciously ingest too much sugar every day. You should be careful to buy and eat them.
Learn to read nutrition labels and manage how much sugar to eat
The General Rules for Nutrition Labelling of Prepackaged Foods stipulate that all ingredients should be arranged in descending order according to the quantity added. The lower the sugar content in the ingredient list, the lower the sugar content in the product. If white sugar, granulated sugar, sucrose, fructose, glucose, dextrin, maltodextrin, starch syrup, fructose syrup, maltose, corn syrup and other words rank in the top of the ingredients, that is, food containing invisible sugar, it must be taken in an appropriate amount.
High sugar is far more harmful than you think. Eating too much sugar is like chronic suicide.
Many people have always thought that their obesity is caused by eating too many calories or exercising too little. At one time, we were concerned about low fat, but neglected the harm of high sugar. Sugar, like tobacco and alcohol, is a potentially harmful and addictive substance that can lead to chronic suicide.
Because eating sugar will make you happier and happier, so that you can become addicted to eating sugar to satisfy your desires. And your body has been invisibly hurt from the inside out, from the top down in all aspects.
Recently, Circulation, a leading international medical journal, published a blockbuster study. A 34-year follow-up study of 118,000 Americans showed that the more sugary drinks consumed, the greater the risk of premature death. Among them, 29% were males and 63% were females.
Boston researchers surveyed 80,000 women over 22 years and concluded that women who drank one glass of orange juice a day had a 41% increased risk of gout; women who drank two glasses of orange juice a day had a 2.4-fold increase in risk of gout.
Another recent study, published in the American Journal of Science, found that fructose-rich corn syrup directly promotes cancer growth, and corn syrup is one of the main ingredients in sugary drinks such as cola. This means that if the intestine cancers unconsciously and people drink sugary drinks such as cola, they are indirectly feeding cancer cells, and cancer cells will grow faster.
Thus, the health hazards of sugary drinks are far beyond your imagination. In December 2018, a former Food and Drug Administration (FDA) Commissioner admitted to the public that our nutritional advice to the public had failed in the past few decades, and that the real enemy was sugar.
In order to understand the effect of sugar on the body, in 2017, Australian director Damon Gamew decided to experiment with himself as a mouse. He ate 40 spoonfuls (about 160g) of sugar a day for 60 consecutive days, according to the average level of sugar intake by Australian residents. And all of these 40 spoonfuls of sugar come from recognized healthy foods such as jam, juice, breakfast milk and low-fat yogurt, rather than high-sugar foods such as chocolate, ice-cream and cola (sugar in food itself is generally considered healthy, sweets, chocolate, ice-cream and drinks are unhealthy, while fruit juice is unhealthy). Oatmeal, yogurt and lots of light products are harmless. He also maintained his previous workout, running around the garden twice a week for three laps, and working out for ten minutes every day in his indoor gym.
He made a documentary of the process, and the results were shocking. The most obvious is the change of body shape. After 60 days, he gained 17 kilograms in weight, 10 cm in waist circumference and all of these were harmful fats in his stomach. He soon developed acne on his face, which was disturbed by the heavy consumption of sugar. What is invisible is the most terrible. In just one month, a hormone called ALT (the most commonly used sensitive indicator of the liver, whose level is proportional to the degree of liver damage) leaps from below 20 to over the health line. After examining Damon, the team of experts said that he not only had fatty liver, but also could lead to insulin tolerance, diabetes and heart disease.
In this experiment, Damons daily calorie intake was the same as before, 2,300 calories. So the main culprit of obesity and health hazards is not calories, but sugar!
Author: Bi Yanxia, Nutrition Doctor, Beijing Friendship Hospital
Source: Geng Yuanyuan_NJ5571, Responsible Editor of Peoples Network