Many people may ask, human beings have been eating sugar for tens of thousands of years, why is there a problem suddenly? In fact, from the current research, eating more sugar is really bad for your health. However, it should be pointed out that the sugar here refers to added sugar, not the sugar naturally existing in food. Added sugar refers to sugar added to food, including sugar in honey and fruit juice. However, it does not include sugar in natural foods, such as fructose in fresh fruits, lactose in milk, and starch in cereals and potatoes.
The World Health Organization (WHO) investigated the causes of death in 23 countries and concluded that sugar addiction is more harmful than smoking! The survey also pointed out that the average life expectancy of people who have been addicted to high-sugar foods for a long time is shorter than that of people who have a normal diet 10~20 years, and put forward the slogan of "giving up sugar".
Eating sugar has so many disadvantages.
1, obesity
After sugar enters the human body, part of it is decomposed under the action of insulin to supply the energy needed by the human body, and the other part is also synthesized into glycogen under the action of insulin, which is stored for a rainy day. However, there is an upper limit for the body to synthesize glycogen, and more sugar will be converted into fat and stored in the body, which will cause obesity over time.
2. Induced hypertension
Generally speaking, we think that high-salt diet is closely related to hypertension, but the American Journal of Cardiology has published a document saying that high-sugar diet can also cause hypertension. Hyperglycemia acts on a key part of hypothalamus, which will lead to an increase in heart rate and blood pressure.
3, easy to grow dental caries
Eating sugar often and not gargling in time are prone to dental caries and various oral diseases.
4, prone to gallstones
Too much sugar intake will accelerate the accumulation of cholesterol, resulting in the imbalance of cholesterol, bile acid and lecithin in bile, and too much cholesterol will form cholesterol stones. In addition, too much sugar will be converted into fat, which will promote the body to get fat, and then cause the increase of cholesterol secretion and promote the occurrence of gallstones.
5, causing gout
Too much sugar can easily lead to the formation of endogenous uric acid in human body, and uric acid is too high can easily lead to gout, which is very tormenting. A survey in the United States shows that the incidence of gout in people who drink a lot of sweet drinks is many times higher than that in people who don't drink sweet drinks.
6, prone to osteoporosis
Eating a lot of sugar or carbohydrates will intake a lot of calcium, magnesium, sodium and so on. Calcium deficiency in the body will make muscles hard, weaken tension, and the mechanism of regulating blood pressure is disordered. A large amount of calcium will be neutralized, bones will be decalcified and osteoporosis will occur.
7, prone to wrinkles
Sugar will combine with collagen in the skin, weaken the repair and regeneration function of collagen on the skin, and lead to premature wrinkles and relaxation of the skin. Studies have shown that people aged 50-70 will look 5-7 months older if their blood sugar level rises.
8, easy to anorexia leads to malnutrition.
If you eat too much sugar, it will affect your child's appetite, and the intake of other nutrients will inevitably decrease, leading to the lack of protein, vitamins and minerals, which will easily lead to nutritional imbalance.
How to avoid the intake of "invisible sugar"?
1. It is best not to take the initiative to drink sugary drinks and drink less lactic acid bacteria drinks.
Eating fruit directly is better than drinking pure juice. If you have to drink, control it within 1 cup (the amount of disposable cups).
If you drink honey water or brown sugar water that day, you'd better avoid other sweets afterwards.
4. When drinking coffee and soybean milk, add little or no sugar.
5. Pay attention to the food labeled "low sugar" and "sugar-free".
It is synthetic sweeteners that create sweetness in sugar-free. Although it will not cause people to get fat and hyperlipidemia, sweeteners are not nutrients, do not produce energy, and cannot be used by the human body. If the sweetener is excreted, it will be very troublesome, increase the burden on the body and damage the liver and kidney.
Low-sugar food depends on whether it meets the low-sugar standard. (/kloc-the sugar content in 0/00 ml liquid or solid is less than 5g)
In short, reducing sugar intake is the mainstream practice of health recommendation. We should eat less sugar, but we don't have to talk about the color change of sugar.