Sugar is a necessities of life. Although it is not as important as salt, it is an indispensable ingredient in various foods, which can provide a steady stream of energy for the body. According to the recommendations of the new version of the “Dietary Guidelines for Chinese Residents”, the daily limit of sugar per person should be within 50g, preferably under 25g.
If you are on a chronic high-sugar diet, not only obesity, but also chronic diseases such as diabetes are evident. But without sugar, everything seems to be tasteless, and sugar-free food comes into being. In the promotion of related health concepts, traditional sugar-free foods are given to people without sugar, so they can be eaten with confidence.
As everyone knows, the more people who like to eat sugar-free food, the more they will fall into a trap:
you Maybe you don’t know the definition of sugar-free food. According to the National Food Safety Standard GB28050-2011, the sugar-free food stipulated in the “General Rules for Nutrition Labeling of Prepackaged Foods” does not have no sugar at all, but is in every 100g or 100ml. As long as the sugar content is less than 0.5g, the products sold on the market can be called sugar-free foods.
There are also many sweeteners, including xylitol and maltitol that you can see in various food ingredient lists. They are low in calories and should be consumed in moderation. There is no problem. Can often eat a lot, including sugar-free biscuits, sugar-free bread, etc., it is also easy to face health risks.
This is because in sugar-free foods, there are still more carbohydrates. Excessive intake of carbohydrates will cause the body to face a rapid rise in blood sugar, stimulate insulin secretion, and then It induces two major reactions (promoting fat synthesis and inhibiting fat decomposition), which eventually leads to obesity.
If you want to know more clearly, then you might as well take a look at the food at home. Every hundred grams of carbohydrates marked on the ingredient list on the package is more than rice, steamed bread, etc. The staple food is high in calories, and eating it regularly will only increase the metabolic burden.
So, how many carbohydrates should I be eating each day?
According to the recommendations of the Dietary Guidelines for Chinese Residents, 50~65% of the daily energy intake of healthy adults comes from carbohydrates.
That is, for a lightly physically active man, the daily energy intake is 2250 kcal, of which the daily carbohydrate content is about 1125 ~1462 kcal; women with light physical activity consume 1800 kcal of energy per day, of which the daily carbohydrate content is about 900 to 1170 kcal;
except Sugar-free foods are mostly high-carbohydrate foods, and you need to be vigilant about eating them as little as possible, as well as common snacks, fried staple foods (fried dumplings, fried dough sticks, oil cakes), fried noodles, fried noodles, steamed buns, fried noodles, etc. Be careful, the combination of coarse and fine grains is more helpful to control postprandial blood sugar and blood lipid levels.