What sugar is fructose?
Fructose is an easily absorbed monosaccharide, which comes from starch and is easily soluble in water. Generally, fruits and root crops contain fructose, which is the sweetest natural sugar, and its sweetness is about 1.73 times that of sucrose. As far as nutrition is concerned, fructose is less likely to raise blood sugar than glucose, so it has been recommended as a sugar substitute for diabetic patients. Fructose is not easy to crystallize, and most of it will be made into "fructose syrup" Because fructose is sweeter than sucrose, it can save dosage, and it is liquid and easy to mix, so it is widely welcomed by beverage manufacturers. Fructose is added to almost all sugary drinks on the market.
High fructose syrup:
High fructose corn syrup is mostly made of corn starch, which is converted by enzymatic hydrolysis to form syrups with different fructose concentrations, so it is sometimes called "high fructose corn syrup" (HFCs), and its purity is usually marked as 42%, 55% and 90%, indicating how much fructose it contains, and the rest is glucose. Fructose is much sweeter than sucrose, which can save dosage and is liquid, so it is widely welcomed by beverage manufacturers. Almost all sugary drinks are flavored with fructose. In addition, many people regard high fructose corn syrup as an unnatural food additive. In fact, it is used as food raw material in international food standards, and there is no regulation on dosage and scope of use, but this is also the reason why many drinks or snacks are easy to add excessive fructose.
Excessive sugar will be harmful to health.
People should cultivate a correct concept: even the best food is good for health, and eating too much may be harmful to health!
It used to be thought that the chemical structure of "fructose" was easy to be converted into triglycerides, and then fat was synthesized and accumulated in the liver, which caused extra burden to the liver, so it was better to eat more sucrose. However, the molecule of "sucrose" is composed of glucose and fructose, and it also contains fructose. It can be said that "all sugar should be eaten in moderation". After all, refined sugar itself has low nutritional value and no calories. It should be noted that high fructose syrup is particularly prone to excessive intake, because it is difficult to feel full.
Pay attention to the daily sugar intake.
According to the recommended daily sugar intake of adults recommended by the World Health Organization (WHO), the intake of added sugar (including glucose, fructose, sucrose and other sugars) should not exceed 65,438+00% of the total calories, preferably less than 5%. If the recommended daily sugar intake of adults is 2000 = 4 kcal, the sugar intake should be less than 200 kcal, and "10%" should be used.
Commonly used sugar data table (reference):
Hand-cranked cups hide high fructose traps.
Nowadays, hand-cranked cups have gradually occupied people's lives, and sugary drinks have become an indispensable part of daily life. There are often hand-cranked drinks advertised as "micro-sugar", "natural fructose" and "only honey without sugar" in the market, which makes many people hide and eat polysaccharides by mistake. However, a cup of 700ml full sugar bubble tea has a sugar content of about 70g, which exceeds the sugar intake in one day, even if it is ordered. It also contains a lot of sugar, which is seriously harmful to health if eaten for a long time. It is recommended that you drink plenty of water, make your own juice, pay attention to sugar intake and pay attention to a balanced diet. Don't eat snacks or shake cups for dinner to avoid falling into the high fructose trap. In addition, fructose is also added to breakfast cereal and low-calorie diet fruit candy on the market. If you want to achieve a healthy effect, it is recommended to choose a "sugar-free" product.