Later, Coca-Cola introduced Coke Zero, which made him very happy. I thought it was finally out of control. Isn't it called healthy, sugar-free and zero calories? Then I can drink more. It's the gospel of the fat house. But every day after dinner, he came to a bottle and found, huh? Why do I seem to gain weight? What about sugar-free zero cards? Isn't that a lie?
In fact, many beverage companies in the market have found a hot spot of sugar-free drinks, which just meets the needs of many people who like the taste of carbonated drinks but are afraid of gaining weight, so when it comes out, it will definitely bloom everywhere. The so-called sugar-free drink really has no sugar at all. Is it zero calories? Won't you get fat if you drink too much? Today we will talk about it.
Sugar-free drinks contain no sugar? In fact, some friends in the market have tried sugar-free drinks. You must have such an experience. Although it is a sugar-free drink, it is obviously sweet to drink in the mouth. Then what's this?
This is because when we say sugar, we mainly mean white sugar, sucrose, glucose, granulated sugar and so on. So in fact, the "sugar-free" in sugar-free drinks only means that these sugars are not added, but another kind of sugar-sugar substitute is added.
Stevia rebaudiana, natural sweetener
Replacing sugar with sugar, literally, is to replace the added sugar that we are familiar with at ordinary times. Although there is also the word sugar, sugar substitute is not what we often say. Sugar substitutes are added to food as food additives and sweeteners, which are marked in the ingredient list, so it is no problem for merchants to mark "sugar-free" on the packaging.
Sweetener is a substance that can provide sweetness, but it does not include sugar and other carbohydrates or polyols. Commonly used sweeteners include natural stevioside, synthetic saccharin, acesulfame, aspartame, sodium cyclamate and so on. Like the zero-sugar cola mentioned at the beginning, the sugar substitute added in it is mainly aspartame or sucralose. They contain almost no calories and only provide sweetness. Compared with traditional sweet drinks, they are naturally loved by everyone.
Can sugar substitute have a bad effect on the body? According to the evaluation of the Joint Expert Committee on Food Additives under FAO and WHO, it is believed that if the sweetener is not consumed excessively, it will not have harmful effects on the human body, nor will it cause fetal teratogenesis, carcinogenesis and mutation, and pregnant women and children can also eat it with confidence.
According to the relevant regulations of the Joint Expert Committee on Food Additives (JECFA), the safe level of sodium cyclamate is that the daily intake per kilogram of body weight should not exceed 1 1mg. The safe level of saccharin is no more than 5 mg per kilogram of body weight per day. To give a simple example, a standard person, that is, a 60kg, lighter male, can't consume more than 660mg of sodium cyclamate per day, which is equivalent to 300mg of sucrose, and saccharin can't consume more than 300mg per day, which is equivalent to 90- 150mg of sucrose. Then this amount is basically inedible to the general public, so it is completely safe.
In fact, sugar substitute is very common in our life, not only in drinks, such as xylitol, which we often eat, but also the sweet ingredients wrapped in bitter pills. In fact, mannitol and sorbitol are added, so they all belong to the category of sugar substitute.
Won't you gain weight if you drink too much sugar-free drinks? As mentioned earlier, sugar substitutes will only have harmful effects on our health if we eat a certain amount, but they will not have harmful effects, and whether they will make you fat or not are two different things. How's it going? Isn't it exciting to see this place? Before explaining this problem in detail, I need to popularize a concept with you, that is: sugar-free, not completely sugar-free.
According to China's GB 7718-201General Rules for Labeling in prepackaged foods, the nutritional claim content of "sugar-free, sugar-free and zero-sugar" can be marked on food labels: less than or equal to 0.5g/ 100g (solid) or1.
Let's take a can of diet coke as an example. About 330ml, sugar content1.65g. But if it is a small bottle of coke, it is about 600ml, which is about 3g of sugar. According to the recommended value of Dietary Guidelines for China Residents, it is suggested that the daily sugar intake should not exceed 50g, and this bottle of cola will kill 3g. Besides, some people are willing to drink only one bottle a day, so the sugar and calories will naturally go up.
In addition, in animal clinical research, it was found that compared with the control group who drank drinking water directly, mice who ingested sweetening drinks through manual intervention were more likely to overeat, and their perception of satiety was worse than that of the control group, so they unconsciously ingested more food. This study makes us wonder whether the same situation will happen to humans, and whether people who drink sugar-free drinks may also be accompanied by overeating.
According to a 7-year follow-up survey of more than 6,000 participants conducted by the University of Texas, those who regularly drink sugar-free drinks are more likely to gain weight. Some people speculate that this is because although the sweetener is 0 calories, its sweetness will interfere with human metabolism, thus promoting appetite. Although drinking sugar-free drinks itself reduces calorie intake, it also makes people eat more high-calorie foods, so instead of helping to lose weight, it is easy to gain weight.
So, like my colleague mentioned at the beginning, we found the reason why drinking zero coke is fatter than drinking sugary coke at the beginning. Of course, if you pay attention to controlling the intake of other foods while drinking zero-degree drinks, it may naturally help you control your weight to some extent.
Therefore, although sugar-free drinks are good, there are too many things, and it is no problem to solve problems occasionally, but drinking them every day and night is definitely not recommended. Besides, haven't you noticed that the more you drink, the more you like it, and the more you drink, the more addictive it becomes. This is because it contains not only carbonic acid, but also caffeine, which is addictive.
Therefore, if you are addicted to making a happy and fat house, you should be careful not to become an "addict" of sugar-free drinks.