In contemporary life, sugar has become an integral part of our daily diet. However, as our research progresses, we have come to realize that excessive sugar intake can have serious effects on our health. From increasing the risk of cancer, diabetes and other diseases, to causing malnutrition, cardiovascular disease and other problems, the harm of sugar is far beyond our imagination.
- Author: Starfish
However, even as we lament the negative effects of sugar, there is good news – not all sugar is "bad", and some even have health benefits. Therefore, while we pursue gastronomic enjoyment, it is crucial to understand the dangers of sugar, master the ways to eat sugar healthily, and choose beneficial sugars. This study will lead us to go deep into the dangers of sugar and the skills of eating sugar healthily, so that we can walk towards a healthier life together.
Eat sugar healthily
Control your sugar intake: Know the recommended daily sugar intake and plan your sugar intake according to your personal needs. According to the relevant recommendations, the daily intake of added sugars per person should not exceed 50 grams, and it is best to limit it to 25 grams.
Be wary of ** sugar in foods: Pay attention to the ingredient list on food labels and avoid processed foods that are high in added sugars. Certain foods may not seem sweet, but they may contain hidden sugars, such as canned foods, sauces, etc. Learning to read food labels and choosing low- or no-sugar products can help control sugar intake.
Reduce the use of sugar in cooking methods: When cooking food, try to minimize the use of high-sugar seasonings and cooking methods, such as sweet and sour, braised rice, etc. Choosing light cooking methods, such as steaming, boiling, etc., can reduce sugar intake.
Rinse your mouth after eating sugar: Rinse your mouth with water in time to clean your mouth to reduce the erosion of your teeth by sugar and prevent tooth decay.
Increase the amount of exercise: Moderate exercise can help burn off excess sugar in the body and maintain the body's energy balance. When we consume too much sugar, increasing the amount of exercise can help burn off excess calories, reduce fat accumulation, and reduce the risk of disease.
Beneficial sugars
In addition to sugars that are generally considered harmful, there are also some sugars that are beneficial to health, among which fructooligosaccharides (FOS) are a functional oligosaccharide that has attracted much attention.
Fructooligosaccharides, also known as fructo-oligosaccharides or sucrose oligosaccharides, are water-soluble dietary fibers and functional oligosaccharides. FOS is composed of two or more fructose molecules linked by -(2 1) glycosidic bonds, which has high stability and acid resistance.
Relieve and prevent constipation: Fructooligosaccharides can promote the balance of intestinal flora, increase the number of beneficial bacteria in the intestine, and promote intestinal peristalsis, thereby alleviating and preventing constipation.
Maintain immunity: Fructooligosaccharides help promote the growth of probiotics in the intestines, enhance the intestinal barrier function, improve the body's immunity, and reduce the risk of infection.
Stabilize blood sugar: Fructooligosaccharides can slow down the rate of blood sugar rise, reduce blood sugar spikes after meals, and help prevent and control diabetes.
Promote nutrient absorption: Fructooligosaccharides can increase the number of beneficial bacteria in the intestines, improve the intestinal environment, and promote the absorption and utilization of nutrients.
Improve blood lipid metabolism: Fructooligosaccharides can reduce blood cholesterol and triglyceride levels, help improve blood lipid metabolism, and prevent cardiovascular diseases such as atherosclerosis.
Prevent obesity: Fructooligosaccharides can promote the growth of beneficial bacteria in the intestine and regulate the structure of intestinal flora, thereby affecting the metabolism of fat, helping to lose weight and prevent obesity.
Fructooligosaccharides are mainly found in some natural foods such as rye, barley, onions, garlic, artichokes, bananas, etc. In addition, there are some foods on the market that have added fructooligosaccharides, such as beverages, yogurt, cereals, etc.
Understanding the efficacy and food of fructooligosaccharides**, we can reasonably consume fructooligosaccharides in our daily diet to promote intestinal health, enhance immunity, improve blood sugar and blood lipid metabolism, and thus maintain good health.
Although sugar plays an important role in life, excessive sugar intake can bring many health problems, such as increased risk of cancer, cardiovascular disease, diabetes and other diseases, accelerated aging, etc. Therefore, it is particularly important to control the total amount of sugar intake, be vigilant against the ** sugar in food, moderate exercise and other healthy sugar eating methods, which can help us reduce sugar intake and protect our health.
Fructooligosaccharides (FOS), which have a variety of effects such as promoting intestinal health, enhancing immunity, and improving blood sugar and blood lipid metabolism, can be a beneficial choice in the daily diet. I hope that we can put what we have learned into practice, develop good eating habits and lifestyles, and protect our own health. Let's work together towards a healthier and better life!