However, is it really that bad for people to eat candy? But do you know what kind of sugar is good and what kind of sugar is bad?
Learn about common sugars
Before introducing, let me introduce two little things: the sweetness of sugar and the GI value.
The GI value is the glycemic index. The higher the GI value, the faster the blood sugar rises.
Sweetness, as the name implies, researchers usually define the sweetness of sucrose as 1, and the standards of other sugars are different.
0 1 sucrose
GI value 65, sweetness 1.
Sucrose is the most common sugar, and brown sugar and caramel also belong to the classification of sucrose. Among them, brown sugar is undiluted sucrose and caramel is coked sucrose. Essentially the same.
Sucrose has a high glycemic coefficient, so it is recommended that dieters strictly control their intake.
fructose
GI value 23, sweetness 1.7.
The sweetness of fructose is 1.7 times that of sucrose, and it is mostly found in fruits.
Fructose has a characteristic that it will become sweet with the decrease of temperature. This is also the reason why watermelon is sweeter after ice.
Although the glycemic index of fructose is relatively low, it will not cause violent fluctuations in blood sugar. However, after fructose enters the body, it will plunge into the liver and quickly form fat, which is not good for health.
dear
GI value 50, sweetness 1. 1.
Honey won't make you look taller, but it will make you fat.
Honey contains 40% fructose and 35% glucose. Besides, there is nothing special for beauty. Therefore, it is a rumor that a cup of honey tea every day can detoxify and nourish the face. Be careful to gain weight ~
Artificial sugar substitute
Mainly refers to aspartame, acesulfame, saccharin, sodium cyclamate, sucralose and other artificial sugar substitutes.
Sucralose is the sweetest sugar on the market, about 600 times as much as sucrose. You may not have heard the name of this candy, but you must have eaten it.
For example, some small sugar packets in the coffee shop that say "splenda" are filled with sucralose.
Natural sugar substitute
Sugar substitutes generally refer to all additives that can bring sweetness to food, among which stevioside, mogroside and L- arabinose are common in natural sugar substitutes. Their glycemic index is 0, but their sweetness is different.
The sweetness of stevioside is above 200, which is more than 200 times that of sucrose. Mogroside is sweeter, about 300 times as much as sucrose; The sweetness of L- arabinose is 0.5, which not only does not increase sugar, but also is a natural sucrase inhibitor.
The benefits of controlling sugar
1. The skin will get better.
Eating a lot of sugar will make the environment in the body neutral or weakly acidic. If there are too many free radicals in the body, it will accelerate the aging of our cells and grow white hair.
In addition, if sugar is digested, it will combine with collagen. If you eat too much sugar, it will also have a bad influence on the activity of collagen, and the risk of wrinkles will also increase.
Abstaining from sugar can improve acne muscles and make skin smooth and translucent.
2. Reduce body fat and lose weight
The sugar contained in the dessert will be converted into glucose, providing energy for the human body. When there is excess energy, it will be converted into protein, and finally fat will be formed.
Eating sugar will not directly lead to diabetes, but a long-term high-sugar diet will lead to obesity.
Moreover, abstaining from sugar helps to lose weight and makes people less likely to get fat.
3. Reduce the incidence of chronic diseases
Too much sugar can easily lead to the formation of endogenous uric acid, while uric acid is too high can cause gout. The incidence of gout in people who drink a lot of sweet drinks is 120 times higher than that in people who don't drink sweet drinks.
Eating too much sugar can easily make people fat. Once you gain weight, you will find that you have high blood pressure, hyperlipidemia, hyperglycemia and heart problems. Sugar control and abstinence will reduce the occurrence of these chronic diseases.
More energetic
Foods with high sugar content have higher glycemic index.
After eating a high-sugar diet, blood sugar and insulin levels will rise rapidly, thus increasing energy. However, this energy can only last for a short time, and soon blood sugar will collapse, followed by a sharp drop in energy level, so you will often feel tired.
And abstaining from sugar will make people more energetic and more focused.
To sum up, if you want to control sugar, you'd better choose natural sugar substitute. For dieters, although too much sugar should be avoided, it is not a scourge.
Eating sugar occasionally can make you happy ~