What kind of sugar should be controlled for sugar control? Can you stabilize blood sugar without eating sweets?
2023-11-13
November 14 is World diabetes Day, and the slogan of this year's publicity campaign is: "Understand the risks, understand the response". According to the data of the International diabetes Alliance, by 2021, there will be about 537 million diabetes patients worldwide. The number of diabetes patients in China has reached 141 million, which is equivalent to one diabetic in every 10 adults. Diabetes is a metabolic disease characterized by hyperglycemia. patients need long-term management and control to improve the rate of blood glucose compliance and reduce the occurrence and development of complications. To stabilize blood sugar, it is not only necessary to control the intake of sugar in daily diet, but also to exercise moderately, sleep regularly, and maintain good mood. Why do many people like sugar? Generally speaking, sugar refers to carbohydrates, including rice, flour, etc. Narrowly defined sugar refers to sucrose, fructose, glucose, etc. The sweetness of sugar can transmit signals to the central nervous system through taste buds, stimulating the brain to release excitatory neurotransmitters such as dopamine, serotonin, endorphins, and enkephalins, making people feel happy and satisfied. Carbohydrate-based desserts can increase blood sugar in a short period of time and quickly alleviate the anxiety caused by hunger. It is precisely because of this spiritual pleasure experience that sugar is endowed with the meaning of "happiness", which in turn further increases people's love for sweetness. Excessive sugar intake can pose multiple health risks. Recently, a man has attracted widespread attention for using a video to record his body shape changes after controlling sugar for a year. It is reported that after a year of sugar control, the man's weight increased from 240 pounds to 140 pounds, and various indicators of failing physical examinations and red lights have also become normal. Xu Yajun, Vice Dean of the School of Public Health and Professor of the Department of Nutrition and Food Hygiene at Peking University, stated in a media interview that it is not advisable to consume excessive amounts of added sugar represented by sucrose, artificial sweeteners, and natural sweeteners. Excessive intake of sugar increases its association with dental caries, obesity, cancer, and other chronic diseases. Bi Yanxia, a physician in the nutrition department of Beijing Friendship Hospital, said that excessive sugar intake will cause rapid rise in blood sugar, increase the burden of insulin and easily induce diabetes; Sugar can also affect the absorption of calcium, vitamins and other substances by the human body, which can easily lead to malnutrition, osteoporosis, and so on. If children eat too much sweets, it can lead to an increase in fracture rates, and a high sugar diet is also a related risk factor for myopia. In addition, a large number of studies have also proven that frequent consumption of sweets can make the skin more oily, leading to acne and pigmentation, as well as seborrheic dermatitis and dandruff. Adults should have a daily intake of less than 25 grams of added sugar. Limiting sugar intake does not mean not eating sugar, but rather being able to eat sugar and managing how much sugar should be consumed. The commonly used practice of sugar control is to reduce the amount of artificially added sugar. The World Health Organization suggests that daily sugar intake should be controlled below 10% to 5% of the total intake. According to the "Dietary Guidelines for Chinese Residents (2022)", adults need to control their intake of added sugar, which should not exceed 50 grams per day and should preferably be controlled below 25 grams. Fan Zhihong, a professor at the Department of Nutrition and Food Safety at the School of Food Science, China Agricultural University, once stated in an article that if you want to limit sugar, you should remember to avoid drinking various sweet drinks as much as possible in your daily life. Occasional gatherings are enough, don't take the initiative to drink; Eating fruits directly
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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