First of all, we need to be clear that sugar is different from candy. Sugar, also known as carbohydrate, is one of the three nutrients needed by the human body and a necessary energy source to maintain life activities. The staple foods we eat every day, such as rice and pasta, are rich in sugar. Candy, chocolate and other sweets are processed foods with high sugar content.
First, the misunderstanding and truth of sugar control
1. Controlling sugar does not mean not eating sugar.
Many people have misunderstandings about sugar control, thinking that sugar control means not eating sugar. In fact, sugar control is to blame sugar intake, not to give up sugar completely. According to the recommendation of the World Health Organization, the daily free sugar intake of adults should be controlled within 50 grams. Free sugar here refers to sugar contained in processed foods and beverages, excluding sugar in natural foods.
2. Not eating sugar is not necessarily healthy.
Some people think that as long as you don't eat sugar, you can ensure your health. However, this idea is one-sided. Our body needs energy, and sugar is one of the main sources of energy. If the intake is insufficient for a long time, the body will turn to fat and protein metabolism, leading to malnutrition, decreased immunity and other problems.
3. Sugar control is not once and for all.
Sugar control is not a once and for all thing, but a long-term process. Only by insisting on sugar control can we keep healthy. In addition, sugar control is not a single method, but also needs to be combined with other healthy lifestyles, such as reasonable diet, moderate exercise, and maintaining a good attitude.
Second, who needs sugar control?
1. Obese people
Obesity is an important risk factor for glucose metabolism disorder. Obese people often have insulin resistance, which is easy to cause diseases such as diabetes and hypertension. Therefore, obese people need to strictly control their sugar intake.
2. Diabetic patients
There have been serious problems in glucose metabolism in diabetic patients, so it is necessary to strictly control the intake of sugar to maintain the stability of blood sugar level. In addition, diabetic patients should pay attention to control the intake of other nutrients, such as fat and protein.
3. Patients with cardiovascular diseases
Disorder of glucose metabolism will increase the risk of cardiovascular disease. Patients with cardiovascular diseases need to control their sugar intake to reduce the risk of cardiovascular events.
4. Pregnant women
The glucose metabolism of pregnant women is prone to disorder, which affects the normal development of the fetus. Therefore, pregnant women need to control sugar intake and maintain normal sugar metabolism.
Third, then, how to eat sugar scientifically?
1. control the total energy intake: according to your physical condition and activity, reasonably control the staple food intake per meal to avoid excessive total energy intake.
2. Eat more coarse grains: coarse grains are rich in dietary fiber and sugar, which can increase satiety and reduce sugar intake.
3. Eat less processed food: processed food contains a lot of added sugar, which is not good for your health. Therefore, we should try to eat less processed foods, such as candy, chocolate and sweet drinks.
4. Reasonable diet: The reasonable combination of sugar and other nutrients, such as protein and dietary fiber intake, can reduce the glycemic index of sugar and reduce the adverse effects on the body.
It is recommended that people who need to control sugar try wheat germ. Its GI value is lower than that of ordinary cereal products, which is helpful to the stability of postprandial blood sugar. Wheat germ is rich in dietary fiber, which can slow down the digestion of food in the intestine and increase satiety. On the premise of controlling the total energy, the intake of dietary fiber food can reduce the glycemic index of food and stabilize the postprandial blood sugar. In addition, wheat germ also contains octacosanol, which has the functions of enhancing immunity and resisting mutation, and can also stimulate glucose oxidase to play a normal role, thus playing a role in lowering blood sugar.