Glutinous Food Nutrition Says Focus: What Foods to Refuse in the Fight Against Sugar? First you have to know what's going on with sugar.

What is called sugar?

In our mind, we may know sugar as white sugar, sucrose, fructose, lactose, brown sugar, icing sugar ...... In fact, sugar is carbohydrate.

Which sugars need to be resisted?

For free sugars, we need to fight. What are free sugars? Free sugars are defined by the WHO as monosaccharides and disaccharides added to food by manufacturers, chefs or consumers. It can also be understood from a variety of food refining, processing, transformation, without the protection of the cell wall, without the package of plant fibers, completely free from the outside, so it is called free sugar. The "Dietary Guidelines for Chinese Residents" uses the term "added sugar", which refers to the extra sugar added to food.

What is the free sugar limit?

WHO The World Health Organization strongly recommends limiting free sugars intake to 10% of total calorie intake, which for a woman consuming 2,000 kcal per day is roughly equivalent to a maximum allowable intake of 50 grams of sugar per day.

In the Guidelines for Sugar Intake for Adults and Children published by the World Health Organization, there is a recommendation that the daily intake of free sugars can be further reduced to less than 5% or about 25 grams (6 teaspoons) per day would have more health benefits.

So what are the foods we need to fight sugar?

1) Sweetened beverages

2) Orange Juice

3) Artificially sweetened beverages

4) Dessert cakes, etc.

5) Milk Tea

Food selection plays a very important role in the treatment of diabetes.

Doctors will often say that all measures to lower sugar must be based on dietary treatment to achieve better therapeutic effects, which is very reasonable.

All food eaten is converted into glucose in order to be utilized by the body's cells, excess energy is converted into essential proteins, and some is converted into fat for storage.

In the ward, some patients' postprandial blood glucose was obviously elevated, and they would say, "I didn't eat anything more, I ate the same as yesterday!

In fact, if you talk slowly, he will tell you what he ate more today than yesterday, such as a few pieces of meat, half a bowl of rice, a snack, etc.

Blood sugar is a fair judge, it will clearly tell you what is different between the food you ate today and yesterday. It is not easy to keep blood sugar stable, which requires us to try to keep regular meals, if we eat more, we should try to move around for a while to burn off the extra energy, so that the blood sugar will be more stable.

So what foods should we refuse to eat in controlling our blood sugar?

Foods high in sugar:High-sugar foods, such as white sugar, fructose, etc. made of pastries, food, etc., these foods reach the body will be quickly broken down into glucose, thus rapidly raising blood sugar, usually at this time oral hypoglycemic drugs have not yet played a role, and therefore can not quickly lower the rapidly rising blood sugar, so the postprandial blood glucose will be relatively high.

High-fat foods:High-fat food contains higher fat, 1g of glucose provides 4 kcal, while 1g of fat provides 9 kcal, so the calories provided by fat are much more than those provided by sugar, and this has a greater impact on blood sugar. Also the lipids provided by fat can be deposited in the organs and blood vessels, leading to atherosclerosis and the appearance of ischemia or stroke.

I have said before, diabetics can eat any food, but must master the amount, some may just eat a bite to relieve the craving is just, do not try, resulting in a significant rise in blood sugar, but also to adjust the medication, increasing the risk of complications.

Lowering sugar is a long process, some people have to use a decade or so, some people is a lifetime, so it is important to be clear about the impact of their eating certain foods on their blood sugar, often after meals to measure their blood sugar, the impact is obvious, then do not eat or eat less, not much elevation of blood glucose, you can always eat. Everyone absorbs food differently.

I'm Dr. Sun, pay attention to Dr. Sun talk about sugar, continue to learn more quality health knowledge, help please like, have questions please leave a message, will reply!

All sugary (sweets)

Foods and foods containing carbohydrates (staples: rice, pasta, roots: potatoes, sweet potatoes, etc.)

It's best to look directly at the nutrition facts on the food package

Looking directly at this food's, the carb total is 16.8, which is 6% of the total carbs for the entire day. This one is on the lower carb side.

For sugar resistance, choosing a carb content that is generally around 0-30 per 100 grams, containing carbon, is fine. Those with a higher carbon content need to reduce the portion size of the meal.

To face Ergo, online science.

I'm sure many of you know about [the glycation reaction].

This is a major culprit in the aging of the skin and the organism.

And we have two reactants in our bodies, protein and sugar.

That's why the glycation reaction happens in our bodies every second of every day and is inevitable.

AGEs from glycation reactionsIt not only destroys collagen in the skin, causing loss of elasticity, wrinkles, inflammation and accelerated aging. It also destroys collagen in various parts of the body, such as blood vessels, the lens of the eye, bones, and even increases the risk of diabetes and cancer.

So be sure to be resolute in your fight against sugar.

And the most effective way to fight sugar is still to control your diet!

①The first thing to note is that carbs are necessary for our bodies and impossible to quit. But you can't eat more of them.

②Low GI (glycemic index) foods instead of high GI foodsIf you can eat brown rice, don't eat white rice; if you can eat fish, don't eat beef; if you can eat cold noodles, don't eat ice cream...

③Eat slowly, giving the brain enough time to produce a feeling of fullness so as not to overeat.

④The glycemic control process has to beAdjust in time according to your own toleranceSugar has to be cut back little by little, and a sudden change in the habit of eating sweets is likely to create negative emotions in the brain, making you even more anxious and difficult to handle, and maybe even eating more with a vengeance.

⑤ Keep on exercisingIt's a great way to burn off excess sugar and keep it from building up in your body to produce more and more AGEs.

Prolonged exercise also increases the body's metabolic rate, and even when you don't exercise, excess sugar can be burned.

Reference food GI table

GI值/100g

Foods in the darker portion have a GI of less than 55

Choose them as a primary food source whenever possible

It's okay to have occasional cravings and eat a little less high GI.

Scientifically, there is no way for the human body to fight against sugar at all, because as long as you are alive, there is a lot of blood sugar inside the blood, and when the blood sugar level is low, you get dizzy, and when the blood sugar level is high, you become a high-risk person for diabetes. Therefore, blood sugar levels are at a stable level in healthy people, with a healthy fasting blood sugar value of 3.9 to 6.1 mmol/l.

I thought the anti-sugar fiasco was over, but it turns out that many people are still concerned about it. Anti-sugar, in fact, is a commercial publicity concept, businessmen in order to sell health food or skin care products. 15 years ago, I most have heard of the concept of anti-sugar, is in 2005, Kang Xi Come, at that time, there is an episode of the program in the chat about how to care for the body, to slow down the aging of the many Taiwanese celebrities to share, eat less carbohydrates, especially some of the delicate sugar, they basically do not touch.

• Regarding the concept of anti-glycation circulating on the Internet, anti-glycation is derived from "glycation". Glycation" is the process by which glucose in the blood combines with proteins, but in fact, "glycation" is an irreversible process, and glucose is one of the essential nutrients in the human body, and there are many glycogen in the human body.

The concept of anti-sugar, which I personally find quite necessary if you understand it in a different way, is to resist refined sugar. Anti-sugar, don't correlate with the point that glucose binds to proteins, which is a theory that businessmen falsely believe in order to buy skincare products.

If you really want to take care of your beauty and your skin, you might as well do two things:

1. Stay away from refined carbohydrates and choose more high quality natural roughage:

1. Quinoa (GI35): the only substance in the world certified by the Food and Agriculture Organization of the United Nations (FAO) as being able to satisfy all the nutritional needs of the human body.
2. Pure buckwheat noodles (GI59): learn to read the ingredients, many so-called buckwheat noodles mixed with white flour.
3. Raw oats (GI48-55): don't buy instant oats, they are full of white sugar and additives!
4. Whole Wheat Rye: Jason's Rye is supposedly sour, but really healthy.
5. Various kinds of miscellaneous legumes: protein, dietary fiber, B vitamins, minerals are rich.
6. Mixed grain porridge: low calorie, good flavor, rich in nutrients.

2. Eat plenty of high quality vegetables and fruits:

1. Broccoli: one of the healthiest vegetables, rich in carotenoids, and vitamin C, dietary fiber, anti-cancer.

2. bell peppers / chili peppers: vitamin C content is super high, the top of the vegetables, as well as carotenoids, are a good assistant in beauty and skin care.

3. Green leafy vegetables: rich in dietary fiber, vitamin C, carotene, B2, potassium, magnesium, calcium, at least 250 grams per day.

4. Kiwi: the king of vitamin C. Domestic ones are fine.

5. Hawthorn: rich in vitamin C and flavonoids, beauty, skin care, spleen and stomach.

Eating more of these foods is not only good for blood sugar control, but also for skin metabolism and body management.

Anti-sugar not only to eat less sugar, starchy foods should also be eaten less, because starchy foods into the body will also be converted into sugar, rice, steamed bread, potatoes, taro, lotus root, yam, are high in starch content of the food, their derivatives such as vermicelli, vermicelli, cold noodles should be eaten less.

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Anti-glycation is said to be more, many studies show that glycation end products (AGEs) do accelerate aging and increase the risk of many diseases, but we do not need to worry too much, because this kind of thing is not something new, it is just being speculated, and glycation products on the skin and the body is far less damaging than smoking, drinking, staying up all night, bad moods and bad eating habits.

Toast, steamed bread, bread, rice, noodles, oatmeal, cornflakes, cooked sweet potatoes, honey, watermelon, millet. Eat less or no food containing refined sugar, such as bread, cakes and other desserts, and sweet drinks such as cola and soft drinks.

The so-called anti-sugar ah, do not know when they came out, but I can say so, our family's older generation never used the so-called skincare products, skin is very good, or as usual to eat and drink, so I think these things are fooling people, health is the most important, maintain a normal work and rest!

The main categories of sugar resistance that need to be rejected are the following.

First place: dessert drinks, including a variety of sweets, the most common is the daily life of the milk tea and desserts, and a variety of sweet and greasy drinks should also drink less.

Second place: high sugar fruit. Many people mistakenly think that fruit is very rich in nutrients, eating fruit is always on the body has many benefits, but, watermelon, bananas, pineapple, longan, lychee, jujube and other such products sweetness is too high, long term or overconsumption will accelerate the aging of the body, should be eaten sparingly. Dried fruit, candied fruit and other food products are even higher in sugar, can not be eaten.

Third place: some staple foods. Our daily consumption of staple foods such as: rice, bread, noodles, steamed buns, etc. are high in sugar. You can reduce your intake appropriately or use whole wheat bread type whole wheat products to replace them.

In addition, if you want to achieve a better anti-sugar effect, you must also "control the mouth and legs". To strengthen the exercise, regular routine, and develop good habits. Only to ensure adequate sleep, good exercise, can quickly metabolize the excess sugar in the body, out of the body, but also can effectively reduce and alleviate the glycation reaction and the harm caused by the glycation reaction.

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