The proportion of middle-aged and elderly people in China’s population is about 20%. Some of these people suffer from the “three highs”, some suffer from diabetes, and some suffer from reduced digestion and metabolism. Therefore, their daily diet requires high nutrition, high dietary fiber, and low calories. Low-sugar or even sugar-free food, and sugar-free food has become their daily choice.
What is sugar-free food
The key to sugar-free food lies in the definition of “sugar”. Sugar can specifically refer to white sugar, or it can refer to various sweet food ingredients that can be transformed into glucose in the human body, such as maltose, glucose, fructose, fructose, etc. Even in a broad sense, even if there is no sweetness, as long as it can be digested and absorbed by the human body and converted into glucose, it can also be called a “sugar substance”, such as rice. According to the general concept of European countries, sugar-free food cannot contain sucrose and sugars derived from starch hydrolysates, including glucose, maltose, fructose, starch syrup, glucose syrup, fructose syrup, etc. However, it must contain substitutes equivalent to sugar, and sweeteners such as sugar alcohols or oligosaccharides that do not raise blood sugar are generally used. According to the GB28050-2011 National Food Safety Standard “General Principles for Nutrition Labeling of Prepackaged Foods”, “sugar-free or sugar-free” refers to the sugar content per 100g or 100ml of solid or liquid food The amount is not more than 0.5 grams.
Is “sugar-free” really sugar-free?
In sugar-free foods, it may just be that sucrose is not added, but starch hydrolysates are used as sweet sources, that is, starch syrup, Fructose syrup, maltose and the like. The efficiency of these syrups in raising blood sugar and turning them into China Phenibut energy may not be slower than that of sucrose. I have seen such a product, adding glucose syrup or starch syrup, also known as sugar-free food. These ingredients may even raise blood sugar faster than sugar. Most domestic sugar-free products use high-efficiency sweeteners, especially synthetic sweeteners, such as acesulfame, cyclamate, saccharin, aspartame, etc.;In layman’s terms, these are all food additives after chemical processing. However, these things are hundreds of times sweeter than sucrose. So as in the original formula, 40 grams of sucrose should be added to the same 100 grams of product. Now only a few ten grams of sweetener is enough. What is the volume? Generally speaking, starch, starch hydrolysate or dextrin is used for filling, and the starch is still glucose after hydrolysis. Sodium saccharin: The saccharin sold on the market is generally sodium saccharin, whose scientific name is saccharin. It has a hundred years of application history and is the most traditional and cheap sweetener. The sweetness of saccharin sodium is 200-700 times that of sucrose, but it has a poor taste and a clear bitter taste. After entering the human body, it will not be decomposed or absorbed, and will be excreted in urine and has no nutritional value. Saccharin was once recognized as a carcinogen and was banned in many countries. The Chinese government has also taken measures to strengthen the management of saccharin and stipulates that it is not allowed to be used in baby food. Sodium cyclamate: the scientific name is sodium cyclamate, which is currently the most widely used sweetener in my country’s food industry. The sweetness of cyclamate is relatively pure, can maintain the flavor of the food and extend the shelf life of the food. At t Phenibut on sale he same time, it is a low-calorie sweetener that is not absorbed by the human body and will not cause heart disease, obesity and dental caries. It is especially suitable for diabetics as a sugar substitute. In foreign countries, due to reports in 1969 that this product has carcinogenic and teratogenic effects, countries have successively banned it. Since then, many countries have conducted toxicity studies on it, and there is no abnormality, but more than 40 countries including the United States, Japan and other countries still prohibit the use of cyclamate as a food sweetener. In addition, more than 80 countries, including China and the European Union, allow the addition of cyclamate to food, but there are also clear limits. Aspartame: the scientific name of aspartame, has been approved for use in more than 100 countries, and is the sweetener with the fastest annual consumption growth in the world market. It has high safety, pure sweetness, no caries effect, and is suitable for obesity and cardiovascular patients. Stevioside (dài): A diacylene glycoside extracted from stevia, with high sweetness, good taste and stable properties. Stevioside is a natural sweetener suitable for patients with diabetes and obesity. It also has the functions of preventing dental caries, lowering blood pressure, promoting metabolism, and curing hyperacidity.
Invisible sugars that cannot be avoided
Even natural whole foods may contain a certain amount of sugar. For example, a normal banana contains fructose, glucose, and maltose. Wait for sugar. Most staple foods, such as rice and refined noodles, are rich in carbohydrates and will be broken down into sugar. Staple food is the largest source of invisible sugar, especially refined rice noodles, or China Phenibut “no added sugar” pastries, desserts, rice noodles, and rice noodles processed from them. These foods seem to be natural and very healthy. In fact, when they enter the human body, they will quickly be converted into sugar to provide energy to the body. The sugar content of staple food is amazing. The sugar content of a bowl of rice and a bowl of noodles is equivalent to dozens of sugars, and these sugars are the favorites of the Chinese. Eating too much rice and pasta is the main cause of obesity, diabetes, and heart disease in Chinese. This is why: Although many people do not eat sugar or processed food, their blood sugar is still poorly controlled.
Recommendations for “low-sugar” diet
1. Eat less processed foods, even if the labels are full of “healthy”, “sugar-free” and “natural” 2. Eat less staple food and try to avoid refined rice noodle sugar.3. Add some healthy fats to your diet to increase satiety and reduce sugar cravings4. Choose proper amount of “sugar” substitutes-natural sweeteners, such as stevioside5. Eat more fresh foods, such as green leafy vegetables, fruits6. Eat moderate amounts of high-quality protein , Such as eggs, beef7. Begin to develop the habit of reading food labels, and check the nutritional content and ingredient list of food completely
References: 1 so-called “sugar-free” foods, healthy really is not – know almost author: Long thin health 2 sugar-free foods are not “sugar-free” excess will rise blood sugar. China Net [reference date 2020-07-02]3. Ministry of Health of the People’s Republic of China. GB28050-2011 National Food Safety Standard General Rules for Nutrition Labeling of Prepackaged Foods: Ministry of Health of the People’s Republic of China, January 1, 20134. “Sugar-free foods” must not contain sugar? Food labels on packaging bags How much do you understand. Chinanews [reference date 2014-08-22]5. Li Jing. Monitoring and treatment of diabetes and metabolic syndrome: China Science and Technology Press, February 2006