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Expert of this article: Liu Jingjing, Ph.D. in Food Biotechnology, China Agricultural University
Nowadays, there are many kinds of beverages on the market.
What sugar-free, 0-calorie, or even 0-sugar, 0-cal, 0-fat, is very popular among people who are afraid of obesity.
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However, a study found: More people, more people with diabetes.
Why does sugar free make you fatter? Is sugar free just 0 calories? I’ll make it clear to you today.
What exactly does “sugar free” mean?
“Sugar-free” only limits the amount of sugar in a food, not sugar-free.
According to my country’s national food safety standards, sugar-free food refers to every 100 grams of solid or 100 ml of liquid food contains no more than 0.5 grams of sugar.
The “sugar” mentioned in the standard is not only the well-known white sugar, but mainly refers to monosaccharides Carbohydrates such as (glucose, fructose, galactose), disaccharides (sucrose, lactose, maltose) and polysaccharides (cellulose, vegetable starch and animal glycogen).
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There are still many people who think that sugar-free = 0 calories. In fact, there is a big difference between the two. 0 calories is means zero heat.
Card is the unit of energy, and energy is the basis for human survival , The energy required by the human body mainly comes from the energy-producing nutrients in food, including carbohydrates, fats and proteins.
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The energy value produced by the oxidation of each gram of energy-producing nutrients in the body is called the energy calorie value of food. 1g of carbohydrate, fat and protein produce 4.0kcal, 9.0kcal and 4.0kcal of energy in the human body, respectively. For adults, sugar only accounts for 55%-65% of energy supply, so sugar-free is not calorie-free.
Does sugar free make you fat?
Studies have shown that on the basis of a reasonable control of total energy, an appropriate increase in carbohydrate intake can instead improve insulin sensitivity and glucose tolerance. And long-term consumption of high-fat, low-protein, low-carbohydrate meals is the most likely to cause obesity.
Obesity is due to the fact that the human body is in a state where energy intake exceeds energy expenditure for a long time, making excess energy in the body. Energy is converted into fat, which is a state in which fat cells increase and lose their normal ratio with other tissues.
The most effective way to avoid obesity is to change the dietary structure and food intake to ensure that the intake not only meets the nutritional needs of the human body, but also contains less energy than the body consumes. Instead of overly restricting carb intake.
The principle of weight loss diet: low fat, moderate amount of high-quality protein, containing a variety of Complex carbohydrates, high proportion of fruits and vegetables.
Are sugar-free foods healthier?
Sugar-free foods are not harmful to the human body, but they should not be eaten for a long time.
Carbohydrates are An important substance in human tissues, involved in cell composition and intracellular activities. If the human body has insufficient carbohydrate intake for a long time, it will use the protein in the body, such as the protein in the liver, kidney and heart, to provide energy, thereby damage to human organs.
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When dietary carbohydrates are in short supply, body fat is rapidly broken down into Fatty acids are used to supply energy. Fatty acids cannot be completely oxidized, resulting in excessive ketone bodies.The ketone bodies cannot be metabolized in time and will accumulate in the body, resulting in ketosis and ketonuria. disease.
Some carbohydrates, when fermented in the colon, can also stimulate the proliferation of probiotic flora, If the intake is insufficient for a long time, it will affect the function of the human digestive system.
Can diabetics eat sugar-free foods?
People with diabetes are advised to consume low glycemic index (GI) carbohydrates rather than sugar-free foods.
Although some food packaging is marked with “0 sucrose”, it contains a large amount of lactose, maltose, glucose, Other carbohydrates, such as fructose, dextrin, starch syrup, fructose syrup and maltose syrup, can also cause fluctuations in blood sugar in diabetic patients.
Glycemic index is an indicator used to measure the influence of a certain food composition on blood sugar concentration. Foods with low GI stay in the stomach for a long time and release slowly, and the blood sugar of the human body fluctuates. smaller.
Glucose GI value is 100, common low GI carbohydrates are: black rice 55.0, Corn (sweet, boiled) 55.0, buckwheat noodles 59.3, whole wheat noodles 37.0 and lotus root starch 32.6.
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