During weight loss, you need to not only eat sugar, but also learn how to eat sugar and what kind of sugar to eat.
How to eat sugar?
For a person who consumes 2000 calories, this means that the calorie intake by adding sugar is less than 200 calories (most adults consume about 308 calories of sugar every day (Powell, Smith-Taillie & Popkin 2016), or about 60 pounds of sugar every year).
What kind of sugar do you eat?
Sugar can be generally divided into monosaccharide, disaccharide and polysaccharide by molecule.
Monosaccharide (such as glucose, fructose, etc. ) is rich in fruit, sweet and fast to absorb, and can quickly enter the blood after eating.
Disaccharides (such as sucrose and maltose) also enter the blood soon after eating. Sucrose consists of one molecule of glucose and one molecule of fructose, and maltose consists of two glucose molecules, both of which contain glucose in the decomposition products in the body. Therefore, diabetics should not eat sugar.
Polysaccharide? Most of them exist in food in the form of starch, and another form is dietary fiber. The slow digestion and absorption of polysaccharide is beneficial to keep blood sugar stable. Therefore, diabetics should eat polysaccharide.
You can eat fructose properly during weight loss. Fructose is a monosaccharide, which is easily soluble in water and mainly exists in fruits, melons, honey and other foods. Fructose is the sweetest natural sugar, about 1.7 times that of sucrose and twice that of glucose, so to achieve the same sweetness, the amount of fructose is much less than other kinds of sugar. The metabolism of fructose in the body is unique, which does not need the participation of insulin, and has little effect on blood sugar, so the glycemic index (GI value) of fructose is only 23, glucose is 100, and sugar is 65. It can be seen that the sugar of fructose is easily absorbed directly by the intestine, which effectively improves the gastrointestinal function and metabolism of the human body and is not easy to cause dental caries.
Fructose recommendation
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There are not many brands selling pure fructose in the market. I only know a "Wang Xi", which is said to be a traditional enterprise that makes edible oil and medicinal anhydrous glucose raw materials. Wang Xi fructose is produced in the workshop where anhydrous glucose is produced. Adopt dust-free production line, mechanical automatic filling and sealing, no one touches the whole process to avoid pollution. Professional, safe and guaranteed.