In hot summer, it's really cool to drink a cup of iced plum soup, or open a can of coke, eat an ice cream, and chew a few watermelons... But don't be greedy for drinks and fruits. Be careful to eat too much sugar! What is sugar Sugar is an important basic nutrient that the human body consumes every day and an important source of energy required by the human body. Even if there is no sweet taste, as long as it can be digested and absorbed by the human body and converted into glucose, it can be called "carbohydrate". The expert group of FAO and who divides sugars into three categories according to their degree of polymerization, as shown below. What is gi "Food glycemic index (GI)" can be used to evaluate the impact of food on blood glucose. It refers to the ability of a food obtained from human trials to cause the increase of blood glucose in human body. Generally, the glycemic index of glucose is set as 100, and the GI is below 55, so this food is a low GI food; The GI is between 55 and 70, and the food is medium GI food; When GI is above 70, the food is high GI food. What is added sugar Added sugar refers to sugar or syrup added to food when processing and preparing food. Naturally occurring sugars, such as those in fruits, are not added sugars. Common added sugars include white granulated sugar, soft white sugar, rock sugar, brown sugar, honey, fructose syrup, maltose syrup, etc. There are almost no other nutrients added to sugar, and sugar is digested and absorbed quickly. Excessive intake will increase the risk of dental caries, overweight and obesity, diabetes, cardiovascular and cerebrovascular diseases, osteoporosis and tumors. How much sugar do you eat in a day The dietary guidelines for Chinese residents (2022) points out that the intake of added sugar should be controlled to no more than 50g per day, preferably less than 25g. Don't eat more than 2 apples a day According to the dietary guidelines for Chinese residents (2022), it is recommended to eat fruits every day, and ensure that 200-350 grams of fresh fruits are consumed every day. 200 ~ 350 grams here refers to the weight of the pulp eaten, excluding the peels, seeds, stones, etc. removed. Many fruits contain high sugar, so don't eat too much a day. Take apples for example. A medium-sized Apple weighs about 250 grams, leaving about 200 grams after removing the skin and core. So remember, it's best not to eat more than two apples a day. Fruit juice is rich in sugar Fruit juice is a big sugar household that needs special attention in life. Apple, banana, pear, mango, litchi, Hami melon, watermelon and other fruits contain about half of fructose and half of glucose. Fruit juice is squeezed from fresh fruits. Generally, only a few fruits can be squeezed out of a cup. Drinking fruit juice consumes more fructose than eating fruit directly. Grain is also sugar, which should be matched with thickness Rice, flour, wheat and other grains contain starch, which belongs to polysaccharides. The sweetness is not obvious in the taste, but the staple food that is too delicate, such as refined rice and white flour), has a high glycemic index, and eating too much can also cause obesity and other problems. Staple food should be matched in thickness, and coarse grain accounts for about 1/3. Is it OK not to eat starch no way. If you eat too little starch, your blood sugar level is easy to drop. The brain is the most affected, and it is prone to problems such as slow thinking, inattention, memory decline, irritability and so on. At the same time, the body will consume protein for energy, resulting in the decline of basic metabolic rate, muscle mass and resistance. As the main "fuel" of our body, sugar must be eaten enough and right. Do you get diabetes if you eat too much sugar Insulin is a hypoglycemic hormone in human body. Insulin resistance and insufficient insulin secretion are the two major pathophysiological mechanisms of type 2 diabetes. When insulin cannot effectively control blood glucose in the body, the plasma glucose level continues to rise, which will eventually lead to the occurrence of diabetes. Diabetes originates from the destruction of patients' own islet function and insulin resistance, and is also closely related to lifestyle, family genetics and other factors. If islet function is damaged, blood glucose may also rise without sugar. Insulin secretion is normal and its function is normal. After eating sugar, it will also be broken down, and blood sugar will not rise. Why is the "0 sugar" drink still sweet Many drinks on the market are written with "0 sugar". Why does it taste sweet? The reason is the addition of sweeteners. Compared with sugar, sweeteners generally do not contain calories or have low calories, do not cause blood sugar to rise, and are not easy to cause dental caries. Adding sweeteners according to the prescribed dosage of national food additives can ensure safety. But "0 sugar" also has disadvantages. For example, most sugar alcohol sweeteners can be fermented and decomposed in the large intestine, and excessive consumption may lead to bowel sounds and diarrhea; Sweeteners will excite your brain and may lead you to eat more high calorie foods. (outlook new era)