[**Dalian Municipal Health Commission, Patriotic Health].
Everyone's impression of sugar now is that they can not eat it, and the main thing is not to taste the "sweetness" of life. In fact, there is no need, as long as you know which sugars can be eaten and which sugars should be eaten as little or no as possible, it is not a big problem. Sweetness not only satisfies our taste buds, but also makes our mood "bloom". Sugar is an important substance that gives us sweetness and can also give us heat. Eating sugar is not as scary as everyone thinks, some sugar is not good for health, and some sugar is good for health.
Try not to eat sugar.
It mainly refers to added sugar, such as white sugar, rock sugar, brown sugar, brown sugar, sucrose, glucose, fructose, maltose syrup, corn syrup, fructose syrup, honey, etc. These sugars are indeed sweet, but they not only increase the risk of dental caries, but also increase the risk of being overweight, obese, and accelerate aging. It is recommended not to eat as much as possible, and if you want to eat, you have to control the amount, preferably no more than 25 grams a day.
Sugar that can be eaten in limited quantities.
Mainly sugar alcohols. If you have a special sweet tooth and are worried that the added sugar mentioned above is unhealthy, you can choose to replace the added sugar with sugar alcohols or sugar substitutes. Compared to added sugars, sugar alcohols are low in calories, hardly stimulate insulin secretion, do not cause large fluctuations in blood sugar, and do not cause tooth decay. Such as xylitol, sorbitol, erythritol, etc., can be consumed in limited quantities. However, it is also important to note that sugar alcohols can also have a downside – eating too much can lead to diarrhea.
Different sugar alcohols have different thresholds for diarrhea: for example, xylitol is recommended** not to exceed 50 grams per day;Sorbitol generally has an abdominal discomfort reaction when eaten about 5 grams at a time, and more than 10 grams will cause diarrheaIt is best to get no more than 25 grams of maltitol per day, and these can also be affected by individual differences. As for other sugar substitutes, the common ones are aspartame, sucralose, acesulfame potassium, cyclamate, etc., which need to be used in accordance with the limits in the "GB 2760-2014 Standard for the Use of Food Additives".
Sugar that can be eaten with confidence.
There is a category of sugars that are neither added nor substitutes, but "good sugars" that are good for gut health. Such sugars include oligosaccharides such as fructooligosaccharides, raffinose, and stachyose. Non-starch polysaccharides such as pectin and cellulose, the former is a prebiotic, and the latter is dietary fiber, which are all good things. Although they can also experience abdominal discomfort when they eat too much, they can be safely eaten because they are good for gut health when consumed in moderation.
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