Today’s adults are really working hard to maintain their health.
Drink black sesame paste for breakfast to protect hair
Eat vegetable salad for lunch, prevent long meat
Beverages should be fruit juice and vitamin C supplementation
Eat biscuits to find coarse grains, which can laxative
…
Is this healthy enough?
Ha! Still too young!
You have been deceived by these so-called healthy foods! They are not healthy!
Not only makes you fat, but also makes you ugly.
Delusional Adwords:
Nourishing hair, sugar free, nutritious meal replacement.
Truth:
The sesame paste is not a powder made of black sesame seeds, but also has a lot of ingredients, most of which is sugar.
Like the black sesame paste below, the white sugar content is as high as 38.7g/100g, and 2 packs (60g) eat 23.22g of sugar, which is close to the daily dietary guidelines for Chinese residents. 25 grams limit [1].
(a sesame paste nutrition list)
Even some sesame pastes say “no sucrose”, they have added crystalline fructose, which is no healthier than sucrose and is a free sugar that needs to be eaten less.
In addition, don’t expect to drink black sesame paste for black hair. The black color of black sesame mainly comes from plant pigments such as anthocyanin, which has nothing to do with the melanin of hair, so you can’t have black hair. , also cannot grow.
Therefore, instead of drinking black sesame paste for breakfast, it is better to drink multigrain porridge and pure oatmeal.
See more medical books: black fungus to clear blood vessels, black chicken tonic? These black foods are not gods!
Delusional Adwords:
Fresh fruit supplements Vc, drink natural, and enjoy health.
Truth:
The fruit juice content of fruit juice drinks ranges from 10% to 100%. Many fruit juice drinks contain little fruit juice, but high sugar content.
Like this orange juice drink, although it is fortified with Vc, the Vc content is only 7.5 mg/100 ml, and 500 ml of Vc is not as much as a 100-gram kiwi fruit (Vc=62 mg).
However, the amount of sugar (47 grams) eaten is close to twice the recommended minimum limit (25 grams) in the dietary guidelines for Chinese residents [1].
(nutritional composition of a certain juice)
Even if you drink 100% pure fruit juice, it is recommended to drink less, which has a lot of energy. It is easy to drink more to increase energy, and it is easy to raise blood sugar, which increases the risk of diabetes and other diseases [2].
Therefore, if you want to eat fruit, it is better to peel it and eat it directly. If you want to replenish water, it is better to drink water directly.
See more medical books: drinking too much juice can also aggravate gout
Delusional Adwords:
Healthy, natural, natural taste.
Truth:
Whether it is direct frying or vacuum frying (also called vacuum low temperature dehydration technology, VF), the oil content is very high, and most of them also add sugar and salt to taste.
For example, the following dried fruits and vegetables have energy, fat, and sodium content of 515 kcal/100 g, 32.3 g/100 g, and 996 mg/100 g, respectively.
(nutrient composition table of dried fruits and vegetables)
100 grams is very easy to eat, but it eats the energy of a full meal, the amount of cooking oil for a day, and nearly half of the salt for a day!
If there are more starch-rich potatoes such as potatoes, taro, and yams in dried vegetables and fruits, it is easier to gain weight.
Therefore, it is best to eat dried fruits and vegetables that are freeze-dried in vacuum, and choose less dried fruits and vegetables with high starch content, and control the amount when eating.
Delusional Adwords:
High fiber, whole grains, no added sugar, healthy nutrition.
Truth:
Coarse grain biscuits contain a lot of whole grains, but the taste is good. This is because a lot of fat is added, so even without added sugar, they are high in fat and energy.
For example, the whole grain biscuit below has a fat content of up to 33% and an energy of up to 500 kcal/100 grams. Eating 100 grams is equivalent to eating an extra dinner. Also, white sugar is added to the ingredients.
(nutritional composition of a multigrain biscuit)
People who control blood sugar should not eat regularly, and friends who want to lose weight should not eat frequently.
It’s best to eat whole wheat unsweetened bread, or brew plain oatmeal directly, both are better choices.
Delusional Adwords:
Low energy, low fat, help lose weight.
Truth:
Fruits and vegetables are low in calories, but salad dressings are not. The first place in the ingredient list of commercially available salad dressings is basically vegetable oil, and white sugar ranks very high.
For example, the salad dressing below has energy and fat as high as 418 kcal/100ml and 39.9g/100ml respectively, which are higher than pork belly.
Where is weight loss, it is clearly gaining weight!
Salt is also high in salad dressings, with 292.5 mg of sodium (13% of your daily salt limit) in 1 small 25ml box of salad dressing (13% of your daily salt limit)
(nutrient composition table of a salad dressing)
Therefore, it is best to eat salad without salad dressing. If it is vegetables, you can mix some soy sauce, vinegar, olive oil, ginger juice, and garlic juice by yourself and it is delicious.
Delusional Adwords:
There are many fruits, no frying, no loss of nutrients, low energy, healthy and full without burden…
Truth:
Adding fruit will not make it more nutritious. Most fruit cereals use ordinary dried fruit, which loses a lot of B vitamins and vitamin C, but contains a lot of sugar.
Non-fried, does not mean low fat content, in order to taste crisp, many fruit cereals are baked with oil.
And the claim of low energy is even more deceiving! The energy of most fruit cereals is between 1800 and 2200 kJ/100 grams, which is a typical high-energy food.
(nutritional composition of a fruit cereal)
Little fairies want to eat it to lose weight, but they may get fatter.
Therefore, when choosing oatmeal, it is best to directly choose pure oatmeal with only oatmeal in the ingredients, and eat it with fruits and nuts.
Delusional Adwords:
Often called **milk or **milk, it claims to be nutritious and delicious.
Truth:
Dairy beverages are not milk, but beverages with added milk.
Its protein content (0.7-1g/100g) is much lower than pure milk (≥2.9g/100g). The calcium content is only about 1/3 of that of milk.
(Nutrition Facts Table for a certain milk drink)
Milk drinks are basically added with sugar, fructose syrup and flavor, which will increase the risk of chronic diseases such as diabetes and high blood pressure, and are prone to tooth decay.
Therefore, if you want to supplement calcium, pure milk and sugar-free yogurt are better. If you find unsweetened yogurt too tart, add some fruit cubes to sweeten it up.
Contributing Author: Gu Chuanling| Registered Dietitian
References
[1] Yang Yuexin. Chinese Food Composition Table 6th Edition, Peking University Medical Press, 2018
[2] Wang Jia, Xing Xiaoyan. Sugar-sweetened beverage intake and increased risk of obesity and metabolic diseases[J]. Chinese Journal of Diabetes, 2014,6(2): 134-136
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