Free sugar refers to the monosaccharide added by all humans, disaccharide and sugar contents naturally found in honey, natural syrup, and juice
Dietary Guidelines for Chinese Residents Recommend that each person's daily intake of added sugar should not exceed 50 grams, it is best to control it below 25 grams
But what foods does the sugar that the ring is present in?
free sugar is the added sugar in many foods. In our daily life, added sugar often exists in various foods, such as various sugar-containing beverages, carbonated beverages, vegetable and juice beverages, sports drinks, milk tea, dairy-containing products, plant protein beverages,
Various baked products, cakes, biscuits, bread and other snacks, candies, chocolates, ice cream, candied fruits, etc., various seasoning sugar, white sugar, brown sugar, jam, etc.
sugar-containing dishes, such as sweet and sour pork , shredded sweet potato, braised pork, etc.
Instant sesame paste, lotus root powder, walnut powder, etc.
Freshly squeezed juice is different from fresh juice. The juice contains almost no dietary fiber, but there are more fructose
Therefore, it is recommended to choose to eat fresh fruits, do not squeeze into juice and eat
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Like some packaged foods, we can completely judge whether there are added sugars through the ingredients list, such as white sugar, sucrose, fructose, preserved fruit, syrup, maltose , etc. Choose the exquisite cereal without sugar or the lower the sugar ranking, the lower the content.
In the industrialized society, people's diet is becoming more and more refined, just like the commonly eaten white rice, noodles, bread, steamed buns, flower rolls, white porridge, etc., it has become a threat to people's health. This type of food will also lead to the surge in post-meal blood sugar and insulin foods
The correct way is to add whole grain foods to the diet, which can not only increase the feeling of fullness, but also effectively reduce the risk of cardiovascular diseases, diabetes , and digestive system diseases
For example, when we eat rice, we can add brown rice and millet. oat rice , germ rice , coix seed , buckwheat, quinoa , red beans, etc., cook them together into two rice, three rice, etc.
When purchasing pastries, choosing pastries containing mixed grains instead of refined white flour is also a way to reduce the intake of refined grains.
For health, we should learn to distinguish added sugar, minimize sugar-containing foods and refined grains, and reasonably match three meals a day with
