The so-called abstinence from sugar does not mean that you don't consume any sugar, which is impossible. After all, the human body needs a certain amount of sugar to supply the energy needed for life activities. Strictly speaking, abstaining from sugar means not eating any artificially added sugar, excluding natural sugar. The so-called artificially added sugar refers to refined simple sugar such as white sugar, rock sugar, brown sugar, sucrose, fructose and maltose.
Sugar is a big concept, which mainly includes polysaccharide (starch in plants and glycogen in animals), disaccharide (maltose, sucrose and lactose) and monosaccharide (glucose, fructose, ribose and galactose). The human body needs about 30 to 50 grams of sugar every day, and the total amount of sugar needed by athletes and heavy manual workers is slightly higher, about 60 grams per day.
The sugar content of cooked rice is about 25%. We can meet the human body's demand for sugar by eating 150g to 200g of rice every day. Although the digestion and absorption efficiency of food can't reach 100%, the staple food of 250-400g per day (recommended by dietary guidelines) is completely enough to meet the sugar demand. Excessive intake of sugar will cause a series of problems, such as hyperglycemia, obesity, tooth decay, myopia and ADHD, and also increase the risk of cancer, gastrointestinal diseases, pancreatitis, liver disease, gynecological inflammation, cardiovascular and cerebrovascular diseases and dementia.
Besides the total amount of sugar must be controlled reasonably, the types of sugar should also be selected reasonably. The human body takes starch as the main source of sugar, and the final product of starch digestion, glucose, is a direct energy substance. Therefore, in our daily diet, we can absorb sugar through natural staple foods such as grains, potatoes and miscellaneous beans, and vegetables and fruits can be used as supplements. Besides, no sugar.
Many people like to eat sweets, cakes, biscuits, steamed stuffed buns, potato chips, candied fruit, ice cream, sweet drinks, fruit juice drinks and other snacks, or like to add sucrose or rock sugar to braised pork, braised fish, tomato sauce, French fries, yogurt, soybean milk and sweet soup, which are actually excessive sugar intake. Especially for girls who like sweets, eating sugar can promote the secretion of serotonin and bring a pleasant experience, but it will make people fall into the whirlpool of health problems.