Sweet but not fat, do you really believe in “sugar-free zero-card” food?

Now a variety of popular social platforms have introduced the concept of “sugar-free”, “sugar-free”, but sweet taste is human nature, high-calorie sweets make it difficult to resist. Bean petalplayed 9.5 points of “flavour human 2” is so described as sweet – it hides in the world, but also affects the taste of the river and lake, we in the daily bit of joy, the smell of the world, and sweet again and again meet.

According to the Dietary Guidelines for Chinese Residents (2016), the body should not consume more than 50 grams of added sugar per day, preferably below 25g. Studies have shown that the human body can benefit from the amount of sugar consumed each day. Sugar can provide heat to prevent the loss of mass sweating and physical exertion. Sugary foods can boost people’s spirits when you feel dizzy and nauseous or when you’re doing some mental work, and when you’re tired and hungry, you can raise blood sugar and stabilize your mood.

Sugar also plays a fascinating role in food production. When cooking dishes, sugar can improve the rich taste. When grilled and baked, the melade reaction of sugar and carbohydrate adds a caramelist yellow color and a seductive scent. Sugar can also be used as a carbon source for fermented bacteria to increase alcohol. The sweet taste is hard to give up and is essential to the daily diet.

But everything follows the principle of moderation. Numerous studies have shown that excessive intake of natural sugars (e.g. sucrose, glucose, fructose, etc.) can cause excessive fat deposition, reduce insulin sensitivity, and lead to fatty liver, high blood sugar, cardiovascular diseases and other diseases. Long-term high-sugar diet will change the acidity of the blood, make people appear acidic physique, but also easy to cause eye disease.

The World Health Organization also calls on children not to eat too much sugar, otherwise it will cause caries, myopia, cartilage, digestive tract and other diseases. Therefore, the daily sugar intake should be the right amount, excessive will bring a sweet burden on the body.

Sugar-free foods – No sugar?

For those who are both drinks lovers and fitness enthusiasts, the lure of drinks is a headache. Drinks on the market basically contain a high amount of sugar, a bottle of 500 ml bottle of sugary beverage is equivalent to 1 to 2 bowls of rice calories. These sugary drinks don’t bring much satiety, but they don’t make an afternoon sweating.

Many manufacturers have introduced sugar-free drinks to replace common sugars with substitutes (sweeteners) in order to meet the need for people to drink sweetened drinks without getting fat. The market share of sugar-free carbonated beverages has continued to grow in recent years, from 2.1% in 2017 to 6.2% in 2019, as a sign of the preference for low-sugar, sugar-free beverages.

But despite the “0 calories, no fat” sign, people still have a controversial view of sugar-free drinks, and the unsupported group believes that sugar-free drinks are not as good as advertised, or can lead to health problems. Some people also questioned “zero-card drink so sweet, drink really will not get fat?” “。

Let’s start by asking what sugar-free foods are. Foreign foods that usually do not contain sucrose and sugars derived from starch hydrolysis, including glucose, starch sugar, maltose, fructose, fructose and other foods become sugar-free foods. According to china’s standards, solid or liquid food per 100g or 100 ml of sugar content is not higher than 0.5% (i.e. 0.5g) to meet the “sugar-free” requirements.

In order to achieve a sweet taste, sugar-free foods are still added to the sugar substitute. Substitute sugar is divided into nutritional sweeteners and non-nutritional sweeteners, the former after use will produce calories, such as sorbitol, xylitol, etc., but still lower than sucrose calories. The latter is divided into synthetic categories (e.g. saccharin, aspartame, Ansenecone, etc.) and natural (e.g. stevia, licorice, etc.), with little heat generated after use.

So a sugar-free food that meets the criteria is not a single grain of sugar, but it is very small, or add a substitute sugar to get a sweet taste.

Does sugar have a negative impact?

At present, the food processing market, the use of aspartame, stevia glycoside, Ansai honey, as a natural sugar substitute. Take aspartame as an example, this is an artificial non-carbohydrate class of low-calorie sweeteners, by the United Nations Food Additives Committee as GRAS class (generally recognized as safe), but also through the United States FDA and other organizations certified assessment, so is the safest sugar products, basically non-toxic to the human body.

Aspartame can produce a toxic substance, methanol, in human hydrolysis, so some people think that sugar-substituted beverages can be harmful to health. First of all, 1g aspartame is equivalent to 180g of sucrose sweetness, so you only need to add a few grains to feel the sweet impact. Therefore, the addition of sugar-sweetened beverages aspartame dose is very small, so methanol content is even lower than the amount of methanol in natural fruit juice, far from the lowest dose of human poisoning.

Comparison with sugar sweetness

Existing known formal scientific institutions have conducted experiments in mice, and the results show that artificial sweeteners affect the gut flora of mice and are more likely to lead to glucose intolerance. Experimental data suggest that substitute sugarmay have a negative effect on gut flora, fasting blood sugar balance, and reduce our sensitivity to sweetness, but these negative effects are not fully determined in humans, and the structure of the human body is not fully simulated in mice, so mice as the subject of the experiment is not completely rigorous.

“Human obesity is ultimately caused by insulin imbalances, not calorie imbalances,” said Gary Taubes, a national science author. In other words, sugar intake promotes insulin secretion, which affects fat metabolism and makes us fat. As an alternative to natural sugars, sugar can also make the body mistakenly believe that it has consumed sugar, the metabolic system responds, secretes insulin, and ultimately does not make much difference to natural sugar intake.

But not all sugars interfere with insulin, which has no toxic side effects than rabbit stevia glycosides and does not affect blood sugar levels. And the development of food technology is making this problem being solved, with some companies developing sugars that do not cause insulin reactions and have no adverse reactions to liver metabolism. In addition, existing studies have shown no evidence of a relationship between sweeteners and human cancer.

Excess natural sugars have been shown to affect human health, and substitute sugars can achieve the same sweetness with only a small dose, and are less harmful to the human body. I’m in the sweet and zero-calorie situation, naturally the two evils of the right to take light. But it’s not recommended to rely on sugar for long periods of time, even when consumed frequently, and addictive things can be painful.

Can sugar substitutes help you lose weight?

In our daily diet, we may consume too much sugar without paying attention. One large white rabbit milk sugar about 4g sugar, 4 sandwich biscuits about 24g sugar, 2 apple juice about 40g sugar. At the end of the day, the added sugar in the snack you eat in your mouth has exceeded the amount of sugar needed for a day.

These excess sugars enter our livers and glucose is stored as energy, but fructose in fruits and honey is converted into fat. Inthem, these excess sugars also enter our subcutaneous fat cells and become our “swing meat”. So we’re going to replace all the sugar in these delicious snack drinks with sugar, and the calories are down, so we can eat and drink withall we should?

The zero-calorie drink we drink is not really 0 calories, with about 4 calories per 1g of aspartame, but according to our nutrition label, when the beverage is less than 17 kilojoules per 100ml, it should be labeled “zero calories.” A 400ml bottle of zero-calorie drink has about 16 calories, equivalent to one-fifth of an egg’s calories. Therefore, we have a happy bottle of sugar-free drink within the normal daily calorie intake range or don’t worry about getting fat.

But because the tip of the tongue feels the sweet taste like the current, stimulate the brain secretion dopamine, arouse people’s desire for other high-calorie food, many people are not just satisfied with a bottle of sugar-free cola, must also be paired with fried chicken burger spandal stakes to survive, it is really not surprising that sugar-free drinks did not help you control your weight.

Sugar-free milk tea is also a trap, a cup of milk tea without additional added sugar will still detect sugar, because pearls, coconut sashimi, milk cap, pudding and other ingredients themselves contain sugar.

In order to meet the needs of a healthy lifestyle, the market has launched a variety of solid sugar-free foods such as biscuits, pastries, bread, etc. , we need to be careful when buying. Although less added sugar, but for the taste, this kind of solid sugar-free food in the fat addition will be relatively high, not necessarily more healthy than the ordinary varieties. When choosing, take a look at the fat and carbohydrate content on the nutritional table on the package.

Diabetics in particular should be careful to choose, sugar-free food can not prevent diabetes, some claim to be suitable for diabetics to eat sugar-free biscuits are still made of refined flour, starch is also digested in the intestines will produce glucose, raise blood sugar. Therefore, in order to lose weight, control blood sugar to buy “sugar-free food” is not necessary, pay attention to a reasonable and healthy diet structure, strengthen exercise is the right way.