-"This is 0 sugar and 0 calories, which is very healthy!"
"What card?"
-"You don't understand."
Recently, I often see children drinking three or four bottles a day with small white bottles. When you go up to persuade him, you are accused of "not knowing science" or something, and then there are new terms such as "0 sugar and 0 calories" and "diet drinks".
Only after searching the Internet did I know that the so-called "sugar-free beverage" is to replace the sugar in the beverage with artificial sweetness additives.
So, is this "artificial additive" really healthy?
Attention! Beware of falling into the health trap of sugar-free drinks!
People's thirst for sugar is a physiological instinct. When we eat sweets, the reward circuit in the brain will be activated, and dopamine will be secreted in large quantities, which will bring us a sense of pleasure. We can't stop eating all kinds of sweets because of pleasure.
However, in recent years, more and more people have gradually realized that sugar is the chief culprit of obesity and various metabolic diseases (such as diabetes and insulin resistance).
In 20 16, the dietary guidelines for China residents proposed that the intake of added sugar should be controlled, and the daily intake of adults should not exceed 50g, preferably below 25g.
What is the concept of 25 grams?
The sugar content of a cup of milk tea is ≈ 14 cube sugar, and a cube sugar has 4.5 grams!
This means that after drinking a cup of milk tea, the sugar intake required by the human body in one day has exceeded the standard.
Excessive sugar intake will not only lead to tooth decay and obesity, but also seriously reduce nutrient absorption and cause diabetes.
In the era of smelling the color change of sugar, sugar substitute products came into being.
There are many kinds of sugar substitutes, which can be generally divided into nutritional sweeteners (which can produce calories) and non-nutritional sweeteners (which have no calories) according to whether they produce calories or not.
Xylitol, which we often heard in the past, is a nutritional sweetener. After eating, it will also produce calories, but it is lower than sucrose.
Besides xylitol, there are sorbitol and mannitol.
In the early years, xylitol chewing gum was very popular. Although proper amount of xylitol has been added to FDA and European regulations, excessive intake of xylitol will cause symptoms such as hyperglycemia and diarrhea.
Now even the calories of this nutritious sweetener are rejected. In pursuit of low calorie, young people choose non-nutritive sweeteners-
Saccharin, sodium cyclamate, aspartame
Saccharin is the earliest discovered artificial sweetener, and its sweetness is 300 times that of sucrose. The current research results show that although saccharin can cause bladder cancer in animal experiments, it has not been found to have adverse effects in human experiments. However, the acceptable daily intake determined by the US Food and Drug Administration (FDA) is that children should not exceed 500 mg per day and adults should not exceed 1000 mg per day.
The sweetness of sodium cyclamate is about 30 times that of sucrose. Both the United Nations World Health Organization (WHO) and the European market consider it a safe food additive. However, in some studies, it was found that although it is not carcinogenic, it may be a carcinogen, so it was completely banned in the United States in August 1970.
The sweetness of aspartame is 150~200 times of sucrose. It has been approved for use in many countries in the world. But aspartame contains amphetamine acid, so it is not suitable for patients with phenylketonuria, otherwise it will cause mental retardation.
Another sugar substitute that is very popular recently is called erythritol. Excessive intake of erythritol will lead to diarrhea, that is, diarrhea, bloating and bowel sounds. When the daily intake exceeds 50 grams, it is easy to cause flatulence, spasm, abdominal distension, stomachache and diarrhea. In addition, studies have shown that some bacteria in the intestinal complex flora can decompose erythritol, that is, erythritol is used as food to reproduce, resulting in flora imbalance. There are many complications of flora imbalance.
If sugar substitutes must be used, natural sweeteners are usually the healthiest choice. They are extracted from natural plants and are safer than artificial sweeteners.
Such as stevioside, mogroside, etc.
Young people often drink sugar substitutes under the banner of losing weight, but can they really lose weight?
Scholars from London, Imperial College London, London and two Brazilian universities have commented on the current research and policies on sweet drinks, and think that sugar-free drinks may not be better than all-sugar drinks in losing weight or preventing weight.
Studies show that artificial sweet drinks currently account for a quarter of the global sweet drinks market, but they are not taxed or regulated like sugary drinks-probably because they are considered harmless.
However, this result will lead people to trigger compensatory food intake by stimulating sweet receptors. Simply put, it is "let you eat more!"
Sugar substitute may make you feel that you can eat more other things after eating sugar substitute, which may lead to eating more things, thus causing obesity.
In addition, sugar substitutes can't satisfy people's desire for sweets like real sugar. Long-term use of sugar substitutes with high sweetness will make you dependent on high sweetness and make it possible for you to eat more sugar in the future.
Third, high sweetness and low energy will make the body feel confused-why do I have no energy after eating so much polysaccharide? This long-term signal interference may disturb the regulation of appetite and taste.
At present, the academic circles are still debating the topic of "sugar substitute", and there is still no conclusion. A lot of experiments and observations are needed to support this view. But for children, growth is only once and needs to be treated with caution.
If you really want to lose weight, you should exercise and eat healthily, instead of taking sugar as a lifeline and complaining about your parents' good intentions.