Recently there have been scientific studies pointed out that sugar is more easily lead to high blood pressure than salt. In recent years, with further research, this human past reputation first sugar nutrients from bad to worse, the health hazards of notoriety much more than high-salt and high-fat trend, even international "control sugar Action" organization likened to "a new kinds of tobacco. "
This year, sugar Shijiefanwei internal action in the ascendant. March 5, 2014 World Health Organization (WHO) published guidelines sugar intake (Draft) for public comment, it is recommended sugar intake accounts for the ratio of the total energy per day should not be higher than 10% (approximately 70 grams per day of adult males female 50 g) which is substantially full of sugar cola bottle of 500 ml of sugar (56 grams) equivalent if further reduced to less than 5% (35 g, 25 g), there will be an additional benefit.
Coincidentally, February 27 the US Food and Drug Administration (FDA) announced proposed amendments to the packaged food nutrition labeling scheme, to increase the "added sugars" identifies the content, be alert.
Why the two authorities while sugar go to war?
Write new guidelines based on two systematic review commissioned by WHO.
From the University of Otago in New Zealand to complete the "dietary intake of sugar and weight: a systematic review of randomized controlled trials and cohort studies and meta-analysis" shows that in the adult group consisting of eating, weight and reduced intake of dietary sugars associated with a increased sugar intake and Tichongzengjia when after replacing dietary sugars with equal energy other carbohydrates, weight did not change. In the group of children, involving the consumption of sugar-sweetened beverages and weight relationship between a one-year prospective study shows that high sugar intake group low glucose group, the incidence of overweight and obesity increased significantly. The conclusion is, free sugars, especially sugary beverages free sugars, can only increase the total calorie intake, can lead to increased incidence of overweight and obesity, but also affect other richer containing dietary intake of nutrients, is a kinds of unhealthy diets.
Newcastle University in the UK to complete the "limit sugar intake on dental caries: to provide information to WHO guidelines and conducted a systematic review," Children's Study Group 50 has 42, the adult group all five studies show sugar intake between dental caries and a positive one is considered medium quality studies have found that the intake of free sugars of less than 10% of the total energy (requirements) and 5% (further recommended), can significantly reduce the risk of a lifetime of dental caries .
WHO believes that combining these two analyzes past and can clear the intake of free sugars are the main causes of overweight and obesity increase the risk of dental caries.
Over the past few decades, the incidence of overweight and obesity increased rapidly, has become a world epidemic. WHO estimates based on 2008 data, the global 20-year-old and older adults more than 1.4 billion people are overweight, obese and 500 million standard. In 2011, more than 40 million children under age 5 are overweight. Cardiovascular Disease Statistics released in February show that in 2010 68.2% of American adults are overweight, obese and standard 35%; children and adolescents aged 2-19 in 31.8% overweight, 16.9 percent are obese.
Overweight and obesity are the main risk factors include diabetes, cardiovascular disease and cancer, including a number of chronic non-communicable diseases, is the world's fifth largest cause of death risk factors. Every year at least 2.8 million adults die of overweight or obese. In addition, 44% of diabetes, 23% of ischemic heart disease and 7 to 41 percent of cancers attributable to overweight and obesity.
FDA nutrition labeling on packaged foods revised program indicated that the addition of sugar in addition to increasing the supply of heat outside does not contain any other nutrients, which is also referred to as "empty calories"; consumption of added sugars in addition to increasing the overall caloric intake, it will also affect the intake of other nutrients rich in nutrients, and therefore need to be identified warning.
What is sugar free?
Saccharides comprise the large class of chemicals, after the final product is completely oxidized to carbon dioxide and water, and therefore also known as carbohydrates.
Dietary carbohydrates can be divided into simple carbohydrates, refers to a mono- or refer to complex carbohydrates polymerized sugars, including starch and dietary fiber.
The new WHO guidelines recommend limiting dietary intake of sugar for free sugars, including all the added sugar that is added to food during processing of monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or sugar), as well as naturally occurring in honey, syrups, fruit juices and fruit juice concentrates in simple sugars.
Why is sugar free?
Sugar is one of the nutrients necessary for the body, is the most important and direct source of energy for the brain and nervous system can only use glucose. It can be said, as long as the person alive moment without energy. Thus, human ancestors in energy substances can not be guaranteed in the long evolutionary process, the energy matter - carbohydrates, fats and proteins containing a so-called energy of the three major nutrients - developed a special hobby, simple sugars to feel more directly "sweet" and can stimulate the reward center of the brain dopamine euphoria. In other words, get candy and activities tied to "the highest level of priority and the most rewards."
But carbohydrates, especially simple sugars, can not provide any additional nutrients "empty calories", so when the energy is no longer a lack of substance, to be able to have a "sweet sense" of free sugars hobby, it becomes a bad great temptation eating habits.
The Otago University study found that when the diet to replace simple sugars with equal energy other carbohydrates, weight did not change. Researchers believe that sugar becomes possible mechanisms to promote Tichongzengjia most obvious factor is that when free sugars (especially in liquid form) intake, is rapidly absorbed by the body, breaking the metabolic balance the body's energy, prompting the remaining energy is converted into liver to store fat, increased the incidence of overweight and obesity.
Starch is a polymer of glucose is high, you need to go through amylase digestive tract is broken down into disaccharides (maltose) and final monosaccharides (glucose) can be absorbed into the blood, the body's main source of blood sugar. Excessive intake can not consume some can be converted to fat storage. Therefore, may not be "meat" (high fat diet) can lead to obesity, excessive carbohydrate intake can also lead to obesity, it was called "fat face." However, due to starch digestion and absorption of sugars into simple process requires a time, so you can maintain a balanced blood sugar, so for energy metabolism significantly lower than simple sugars, the relationship between obesity less direct free sugars.
Dietary fiber, namely food cellulose is composed of multiple classes of glucose molecules macromolecular polysaccharides. Because the body lacks cellulolytic enzyme, and therefore can not digest cellulose. Cellulose in the intestine can absorb large amounts of water, increasing the amount of manure, increased bowel movements. Soluble fiber is in the glycolysis intestinal bacteria produce short chain fatty acids, as the intestinal cells and the energy source of the bacteria, along with insoluble cellulose, promote bowel movement, reduce flatulence, improve constipation. Thus, dietary fiber is a healthy "carbohydrate" generally recommended amount is 14 grams per thousand calories of energy.
Choose wisely dietary sugar
Restricted free sugars, especially added sugars, increasing dietary fiber intake for healthy eating principles sugars.
Food naturally occurring monosaccharides include fructose (fruit), galactose (milk products); disaccharides include lactose (dairy), maltose (some vegetables and beer), sucrose, honey.
Starch and cellulose-containing foods include: beans, vegetables, whole grains (cereal) foods.
Contains a variety of vitamins and minerals and simple carbohydrate foods, including fruits, vegetables, milk and dairy products.
Foods containing added sugars, such as: candy, cakes, custom-carbonated beverages such as soda water, syrup, crude sugar (brown sugar) and refined sugar (white sugar) and so on.
Healthy eating means clearly different carbohydrate content of various foods, packaged foods and read the Nutrition Facts label, try to avoid products containing monosaccharides and disaccharides (especially added sugars) and more packaged foods and processed foods, choose fiber-rich , vitamins and minerals, fruits, vegetables and whole grain foods.
In short, the basic principle is to reject all added sugars.
(Author: Shackles Prisoner)
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