The harm of sugar is well known, and people's instinctive reaction knows that eating too many sweets will be "boring". But many people drink brown sugar, brown sugar, rock sugar and molasses instead. Are these much better than sugar? Isn't it all sugar This early summer, nutritionists will answer your questions about the health of sugar from the perspective of food science and nutrition.
First of all, many people have an inexplicable affection for rock sugar, brown sugar, yellow sugar, brown sugar and honey, but they have a sense of rejection of white sugar. This is basically due to the lack of understanding of the types and components of sugar. If you know that the main components and health functions of brown sugar, rock sugar and honey are very similar to those of white sugar, you can understand how meaningless it is for many commodities to advertise "no white sugar, only rock sugar".
Usually refers to sucrose, mainly from sugarcane. There is also sugar from beet, which is a disaccharide. That is, the white sugar we usually eat is also the most common refined sugar we usually eat. Its advantage is delicious and pure-the metabolism is very clean, which directly turns into blood sugar and then is oxidized by the human body.
Its disadvantage is also very simple, that is, it has no health significance except energy supply, and can only give us weight gain. At the same time, the increase of insulin caused by the increase of blood sugar will trigger a series of oxidative glycation reactions, thus increasing the inflammatory response of the human body and accelerating aging. Therefore, people who want to take good care of themselves should eat less all foods that "make blood sugar too high".
The name rock candy, which sounds a little fresh, is actually a kind of white sugar, but there is one more crystallization step than ordinary white sugar in the production process, so it forms a crystal clear and fresh appearance, but the composition is still as high as 99% or more. Therefore, there is no difference in nutritional composition between rock sugar and white sugar, but the literary form of white sugar is different. Therefore, those who try to suppress "white sugar Sydney" with the dessert of "rock sugar Sydney" are really teasing you.
Compared with white sugar, rock sugar looks more beautiful only through crystal water, but it has no effect of "reducing fire". On the contrary, because it is also refined sugar, it also has the problem of promoting inflammation to the body, so it may increase the risk of "getting angry".
White sugar is the most popular sugar in solid food, but in liquid, due to the difficulty of dissolution, fructose syrup often replaces sucrose as a more popular sweetener, and its components are composed of fructose and glucose (not necessarily in proportion). All sugary drinks, such as tea, soda, sweetened milk tea, fruit juice drinks and lactic acid drinks, are basically flavored with this fruit syrup. So don't listen to the word "fruit" in fructose and think it may be related to fruit, which is healthier.
In fact, high fructose corn syrup not only has all the disadvantages of white sugar; At the same time, it is easier to increase the risk of fatty liver, which is related to the special metabolic pathway that fructose needs to be converted into glucose and fat in the liver. The popular dirty milk tea also uses syrup containing brown sugar and caramel pigment. It's delicious because of caramel taste, but it's not good for health.
Therefore, if you want to quit sugar, fructose corn syrup can be said to be the first one to quit.
Happy fat house water is no joke. All the scientific research results about diet and obesity support that "drinking sweet drinks is the strongest evidence of obesity".
Their essence is that there is no fully purified sugar. That is to say, brown sugar, brown sugar, yellow sugar and brown sugar are all coarse sugar, and these color changes are not directly related to their nutritional value but to the region: because brown sugar is the most common name in Chinese mainland; In Taiwan Province Province and Japan, this kind of coarse sugar is called brown sugar.
In foreign countries, brown sugar/black brown sugar is a common name. But in fact, they are all raw sugar, which means that in the process of making white sugar, the last refining step has not been completed. So some colored molasses remains in the sugar solution, and this part of molasses is dark brown or even black (caramel color), so this crude sugar presents a color from light yellow to dark brown due to the different amount of molasses. Some processes will deliberately add molasses to white sugar to make brown sugar.
The advantage of this sugar containing a small amount of molasses is its unique flavor-which is why dirty milk tea tastes better than ordinary "sweet milk tea". But there is almost no difference in nutrients between them. You can choose if you want to drink well, but don't eat more with the wrong purpose of "more nutrition".
So what exactly is molasses? What's the difference between it and honey?
It is actually a by-product of sugar processing industry, that is, a black, very viscous liquid filtered out during sugar processing. So let's see what nutrition this black molasses has:
At first glance, the nutritional data of molasses is amazing! It actually contains such rich minerals, such as magnesium and iron (from which blood is enriched); And vitamin B6 is also very rich! It was a miracle. But I'm here to throw cold water on it. Please note that this is the data per 100g molasses! And we usually eat at most one spoonful of 20g, so when calculating the recommended proportion of nutrients for one day, we should multiply it by 20%.
And you can notice that in 100g molasses, 75g is pure sugar! This is about the composition of sucrose: glucose: fructose = 2: 1: 1. Therefore, in fact, when friends enjoy the morning sunshine and a spoonful of molasses, most of them still eat a spoonful of refined sugar. It can be seen that when you want to get a little mineral in molasses, you eat a lot of refined sugar at the expense.
Honey is a kind of larval food with high sugar content, which is made by bees collecting nectar and mixing their own secretions to concentrate and ferment. Much like molasses, more than 75% is sugar, the other part is water, and there are less than 2% other substances. It is more expensive than sugar because of its low yield and good taste, not because it is more nutritious. It is precisely because of the low yield and high price that the phenomenon of honey counterfeiting in the market is very serious, and there is no detection method to distinguish artificial honey from natural honey, so I suggest you buy cheap honey carefully.
White sugar, to put it bluntly, is a kind of "deficiency heat". It means only calories, but almost no nutrients (protein, vitamins, minerals, antioxidants, etc. ). Coarse sugar containing a small amount of molasses, molasses and honey, although it is not appropriate to directly say that it is deficiency heat; But because it contains too few nutrients, it is also close to deficiency heat. Therefore, it is almost the most cost-effective eating habit to limit the empty calories of sugar in the case of obvious calorie excess in modern people's diet.
Excessive use of white sugar and fructose has an important relationship with people's bad habit of eating sweet, which has been proved by many clinical experiments to lead to dental caries, obesity, gout, fatty liver, diabetes, cardiovascular diseases and even cancer.
Think about it. When baking Qifeng cake or making egg tarts, do bowls of sugar play an important role?
The World Health Organization recommends that the daily intake of refined sugar should not exceed 10% of daily energy.
So for most adult men who consume 2000 calories a day, it is not recommended to eat more than 50g of refined sugar, and the standard for further optimization is a pitiful 25g of refined sugar (5%).
For people who are petite, low in exercise, old and need to control their weight, it is even more necessary to reduce the daily intake of refined sugar. The more radical goal is to limit sugar to about 20-30g per day and further reduce it to 10- 15g. Therefore, a spoonful of molasses or honey accounts for almost all the refined sugar intake of this group of people in one day.
Therefore, the morning sunshine usually empties our souls, just like that spoonful of beautiful molasses drained the sweetness of the day. So molasses and honey are not suitable for people who need to control sugar every day.
Patients with diabetes and prophase sugar should strictly control the intake of this simple sugar! Because such a spoonful will cause blood sugar to fluctuate greatly, you must eat all refined sugar carefully. No matter how many other nutrients there are, it is absolutely not recommended to drink a cup of sugar water.
Just because diabetics strictly limit free sugar doesn't mean they have no sweetness. Here are some tips for people who want to eat sweets but need to give up sugar:
People with diabetes should not eat sugar alone at any time, but should eat it together with other non-carbohydrate foods.
The choice of sugar substitute is only used to replace eating sugar, such as drinking coffee and baking, rather than eating sugar substitute alone to satisfy the sweetness.
③ Taste can be cultivated, and sweetness can be gradually reduced, so gradually reducing sweetness is better than any sugar substitute.
④ Natural sugar substitutes will be safer: erythritol, xylitol, stevioside and mogroside are these natural sugar substitutes.
This includes most simple sugars: sucrose, glucose, fructose and so on.
It also includes sugar in fruit juice and dried fruit: although this part of sugar is natural, the production process has been "concentrated", which is not conducive to health.
But it does not include natural sugar in fruits, nor does it include lactose in milk. This reminds us that there is no need to eat sugar alone, but there are natural sugars in fruits and milk; Especially sweet fruit, the sugar content can be as high as 10- 15%, but it also contains other nutrients, so the sugar in fruit does not belong to "free sugar". But once the fruit becomes juice, the sugar in it becomes free sugar.
The main reason is that after the fruit changes, the satiety is greatly reduced and the digestion speed is rapidly improved. So it is easy to drink too much. Therefore, WHO also lists the sugar in fruit juice (100% is no exception) as the category of free sugar that needs to be restricted.
Summary-Sugar-free can basically be understood as adding monosaccharide+sugar/molasses+sugar in fruit juice to honey.