Candy, ice cream, cake, biscuits, chocolate… sweets make many people want to stop, take a sip when they are in a bad mood, and feel that the whole world is bright; the current Internet celebrity drink milk tea is even nicknamed “fat house” “Happy Water” is deeply loved by young people~
As everyone knows, sweets are more like an invisible “sweet killer”, which will not only make people “addicted” slowly, but also quietly destroy your body!
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Eating too much sugar for a long time will destroy the whole body from top to bottom
In February 2012, it was published in the top international academic journal Nature. An article titled “Public Health: The Toxic Truth About Sugar” states: Sugar is like tobacco and alcohol, and sugar is far more harmful than fat and calories!
Sugar can induce a variety of cancers
Long-term high sugar intake can lead to obesity and insulin resistance, resulting in internal oxidative stress, endocrine disorders and immune dysfunction, resulting in tumor progression. Increased risk of occurrence.
A study published in the “American Journal of Clinical Nutrition” in 2020 followed up more than 100,000 people for 5.9 years, and recorded their sugar intake through diet. The results showed that:
①Total sugar intake was associated with higher total cancer risk, and this association was mainly from breast cancer;
②Added sugar, sucrose, sugar-sweetened beverages Sugars and other sugars in the body were significantly associated with an increased risk of cancer.
In addition, Swedish scientists spent 9 years tracking 80,000 people, and the results showed that people who often excessively consume sweets, jams and other high-sugar foods have a higher risk of pancreatic cancer than others. out of 70% to 90%.
In addition to cancer, which everyone keeps away from, eating too much sugar will also bring the following harm:
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Tooth decay
Eating too much sugary foods can easily lead to tooth decay. Because the sugar remaining in the mouth is very easily broken down and fermented by bacteria, resulting in acidic substances that damage tooth enamel.
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Accelerates skin aging
Consuming too much sugar will not only make the skin loose, cause wrinkles, dull skin tone and lack luster; Makes tyrosinase abnormally active, accelerates the speed of melanin precipitation, makes the skin dull, easy to grow spots; even easy to block pores and form acne.
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Brain damage
Eating too much sugar will damage brain cells and reduce memory. In short, eating too much sugar will make people stupid.
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Induces heart disease
Eating foods with high sugar content can increase triglycerides in the blood, thereby increasing the risk of cardiovascular disease risks of.
In addition, a 34-year follow-up study of 118,000 Americans showed that those who drank more than two sugar-sweetened beverages a day had a 31% increased risk of dying from cardiovascular disease.
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Control sugar, control “added sugar”
Carbohydrates are one of the three essential nutrients for the human body and should be ingested in a balanced manner. What really needs to be restricted is “added sugar” (free sugar):
①White sugar, rock sugar, brown sugar, and brown sugar added to processed foods. Their main components are sucrose, and the processing raw materials are sugar cane or sugar beet, but the processing technology is different.
②Various sugar-sweetened drinks with fructose syrup, glucose syrup, maltose syrup, and starch syrup added.
③Fruit juice and honey are also sugars to be restricted. Fruit juice will lose a lot of dietary fiber, and digestion and absorption will speed up; honey is mainly fructose and glucose, which are sugars that should be controlled.
The World Health Organization recommends that the intake of free sugars should be controlled for life, but in reality it is difficult to completely avoid it. Therefore, it is best to control the daily intake of free sugars within 25g.
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Sugar substitute, don’t eat too much
Nowadays, many businesses choose to replace added sugar with sugar alcohols or artificial sweeteners without sacrificing flavor At the same time, limit sugar.
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Sugar alcohol
Sugar alcohol type synthetic sweetener, we see erythritol, sorbitol, Maltitol, mannitol, xylitol and other ingredients are members of the sugar alcohol family, and their advantages are also very obvious:
①While providing sweetness, most of the calories provided are much lower than sucrose;
②It will not cause a significant increase in blood sugar after ingestion;
③It is also not affected by microorganisms in the oral cavity and will not cause dental caries.
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Artificial sweeteners
Artificial sweeteners are non-nutritive sweeteners. Ingredients such as honey and aspartame fall into this category.
Like sugar alcohols, artificial sweeteners can also help people reduce calorie and sugar intake to a certain extent, but it is by no means a safe choice – it can play a role in opening up the appetite, in the Psychologically, there will be a stronger dependence on those foods that are sweet and actually contain calories, which may indirectly contribute to the outcome of excessive food and energy intake.
In general, whether it is sugar alcohols or artificial sweeteners, you can ingest it in small amounts and low-frequency rhythms every day, but you can’t eat them without restraint.
Source: CCTV home for dinner