Sugar is healthier than trans fat

As people pay attention to health, the influence of various food components on health has also been studied more and more. Trans fats have been recognized as "harmful" food ingredients, and limiting and eliminating trans fats has become the food industry's direction. However, if you take into account the actual consumption, sugar is more harmful to health than trans fat. Perhaps just because the history of humans eating sugar is too long, and the sweetness that sugar brings is also people's inherent preference, and it has more tolerance for it.

With the advancement of agricultural technology and the improvement of people’s living standards, the four sins of sugar have led to an increase in the consumption of sugar. The following four risks caused by this increase are known:

1, obesity. The increase in weight is due to the calorie intake exceeding the consumption and the remaining calories converted to fat. In numbers alone, sugar produces the same amount of heat as an equivalent amount of starch or protein. However, people do not use calories to decide how much to eat, but rather to “eat”. The satiety effect of sugar is very poor. If you eat a lot or you do not feel full, you will unknowingly eat many foods and eventually lead to obesity.

2, tooth decay. The direct cause of dental caries is the loss of minerals in the teeth. After eating sugar, the sugar remaining in the oral cavity becomes a raw material for the growth of oral bacteria. They produce organic acids as they grow, and these organic acids can erode teeth. A large number of animal experiments and epidemiological surveys have shown that the consumption of sugar is directly related to the occurrence of dental caries.

3, metabolic syndrome. Excessive intake of sugar is not just about gaining weight, affecting appearance, but also having more serious health consequences. With obesity, there are often high blood pressure, diabetes, and dyslipidemia. These abnormalities are called "metabolic syndromes" and increase the risk of cardiovascular disease.

4, gout. The production of gout is closely related to uric acid. Excessive uric acid, or poor access to uric acid,

Accumulated in the body to a certain concentration, it will crystallize. These crystals occur at the joints and cause gout. Although sugar itself does not produce uric acid, a large number of epidemiological investigations have shown that increasing the intake of sugar is accompanied by an increase in uric acid in the blood, which may be due to obesity, or it may be due to a decrease in insulin resistance, but the results are both It is to increase the risk of gout. Elevated uric acid is also often used as a manifestation of metabolic syndrome.

Non-sweet dependencies For children, the addition of sugar in addition to the above effects, more important is the formation of bad eating habits. Like sweets is a human nature, the more children eat sugar, the more dependent on sweetness, the more resistant to healthy food, and further develop dietary habits of picky eaters. This vicious circle makes it difficult for children to obtain a comprehensive and balanced nutrition, which is even more serious than the consequences of gaining weight.

According to WHO's recommendation, if the daily intake of trans fat is controlled to 2 grams or less, the health risks it brings can be ignored. In China, the average person's trans fat intake is far below this amount. For sugar, the American Heart Association’s latest recommendation is that men and women receive no more than 150 calories and 100 calories from “sugar added” calories, corresponding to 37.5 grams and 25 grams of sugar, respectively. The World Health Organization recommends no more than 10% of the total calories, preferably as low as 5% or less. According to the total calorie recommended by the latest version of the Chinese residents' dietary guidelines, this “best low” amount corresponds to the amount of sugar that can be ingested per day for adults, which is 27.5 and 22.5 g respectively – this amount, 250 ml sweet drink, or Two ice creams generally exceed.

Excessive sugar, hard to guard against, students who love healthy life still have to pay more attention to their sugar, sugar, though delicious, but not greedy. Let's take a visual look at how many sugars are included in common beverages and snacks made by other bloggers.