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Now many people know the dangers of consuming too much sugar , but there is something that we often eat every day, a more terrible health killer than “sugar” and “alcohol”!
Image from internet /span>
However, before we know it, many people eat it almost every day! It’s – Fructose Syrup!
No matter which supermarket or convenience store you go into and pick up a product, there is an 80% chance that you will From the nutrition label, you will see four big words with golden light: “Fructose Syrup”.
2014 “Journal of Nutrition” published a new study “American research results Glucose syrup is more harmful to health than table sugar” pointed out that fructose syrup, which is often used in soft drinks and processed foods, may be more harmful to health than ordinary table sugar.
01OneFruit syrup “This name will equate it with health and naturalness. However, this is all an illusion, and you have been deceived by it!
In fact, there is neither fruit nor glucose in fructose syrup, it It is a sweetener obtained from corn starch by enzymatic hydrolysis. It is named fructose syrup because it has both glucose and fructose.
If the fructose content is divided, we can divide common fructose syrups into 3 categories: p>
No. 42 Fructose Syrup with 42% Fructose,
No. 55 Fructose Syrup with 55% Fructose,< /p>
No. 90 fructose syrup with 90% fructose.
Since its birth in 1970, fructose syrup has With the characteristics of low cost, high sweetness, easy fermentation, good coloring, and long shelf life, it is widely used by food manufacturers. In this way, under the action of many factors, high fructose syrup has become popular all over the world.
Since then, cakes, biscuits, juices, ketchup, and canned foods, whether or not sugar was added before, are now added to many products with different contents. of fructose syrup.
Fructose syrup is much more harmful than you think!
The greatest harm of fructose syrup to the human body is to make us eat excess fructose. These excess fructose can put a huge metabolic burden on our body, especially the “liver”.
span>Compared with glucose, fructose is easily taken up by the liver, because the metabolic pathway of glucose in the body is more complicated. Excessive intake of fructose will promote the synthesis of a large amount of fat and increase the risk of obesity, dyslipidemia, insulin resistance, and cardiovascular diseases. disease risk. Excessive intake of fructose syrup can also cause obesity, diabetes, hypertension and other diseases.
1, obesity
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If the fructose we ingest comes from fructose syrup, then it’s another matter entirely! This is because the fructose in fresh fruit is wrapped in dietary fiber and absorbs more slowly.The liquid fructose in fructose syrup can be absorbed by the human body at the fastest speed after entering the human body.
An article on “The role of fructose in hypertension, obesity and Syndrome, Diabetes” study shows: Since the invention of fructose syrup, Americans’ fructose intake has increased day by day, from less than 0.45 kg per person per year in 1972, and quickly increased to 28.35 kg per person per year in 1992.
This means that Americans eat 77g of fructose every day, far far exceeds the WHO-recommended total daily sugar intake.
U.S. obesity rates plummet from 13 % surged above 40% (see chart below).
2, NAFLD span>
The liver is the only organ that can metabolize fructose, and about 20% of the glucose is also metabolized in the liver. If fructose and glucose are consumed at the same time, most of the fructose will be stored as fat, and the most direct effect is to increase the risk of fatty liver.
When we eat glucose, it is transported to various organs< /strong>, or cells to use to provide energy for the body. Excess glucose is stored in the liver or muscle in the form of glycogen.
But after eating a lot of food containing fructose syrup, the fat around the liver accumulates more and more The more, the fatty liver gradually formed.
According to a 70-year study of the “Dietary Fructose and Glucose Differentially Affect Lipid and Glucose Homeostasis” included in the U.S. National Library of People who drank at least 1 glass of fructose syrup-containing beverage a day had a 55% higher risk of developing nonalcoholic fatty liver disease than those who did not drink the beverage.
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How to avoid too much “fruit pulp”?
Foods containing fructose syrup can be eaten, but in moderation. The dietary guidelines for Chinese residents recommend that the intake of added sugar should be controlled and consumed every day. No more than 50g, preferably below 25g.
This is applicable to high fructose syrup All sugar added. In order to eat less sugar, you should try to do the following in your life:
1. Minimize eating out
In order to make the food More delicious, often adding a lot of sugar to food, often eating out, often ingesting a lot of sugar unknowingly.
2. See the ingredient list
Look at the ingredient list when shopping – a very critical life skill, Everyone must learn to read the ingredient list when shopping!
Take a certain beverage as an example: Looking at the product ingredient list, it can be seen that fructose syrup and glucose are added to the beverage, and 11.2 per 100ml is added. g, that is, each bottle of beverage (with a specification of 600ml) contains 67.2g of sugar. Drinking only one bottle of sugar-sweetened beverage has far exceeded the maximum intake of 50g recommended by the dietary guidelines for Chinese residents.
When you buy drinks, yogurt, or desserts, you can look at the ingredients list. Generally, the ingredients list will indicate whether Contains ‘Fructose Syrup’.
3. Less sugar when buying milk tea
Fructose syrup is also a very important use for modulated drinks such as milk tea. It is recommended that you indicate less sugar when buying milk tea, or ask the milk tea shop if you can use sugar-free sweeteners instead of fructose syrup.
4. Drink natural beverages< /p>
Beverages, it is recommended that you drink natural beverages, such as milk, orange juice, etc. In addition, the healthiest drink is boiled water. Simple boiled water is healthier than milk tea and beverages, and will not cause obesity, diabetes, high blood fat, etc.