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Written by: Jin Weinuo
2020-10-19 07:00
Last update date: 2020-10-19 07:00
If you want to lose weight, many people will call it "less sweet" or "go sweet" when ordering meals, and even buy "sugar-free" foods to control their weight.
Many foods such as soft drinks and chewing gum now use "sugar substitutes."
Not only does the body consume less sugar, but it also maintains the original sweetness of food, making it a boon for people who lose weight.
The "rare sugar" that has emerged in recent years is another option.
However, nutritionists reminded that by relying on sugar substitutes or rare sugars to control weight, there is a chance to eat sweeter and sweeter, and weight loss will not increase overall calorie absorption.
Rare sugar (photo by Yang Kaili)
The scientific name of rare sugar is "psicose", which is a simple sugar, which is generally found in natural foods such as figs and dried raisins.
Because of its small content, it is called rare sugar and is generally used as a sweetener in food.
The registered dietitian Lu Huihua said, "The texture of rare sugar is similar to that of granulated sugar. The sweetness is 70% of that of granulated sugar. The calories produced are very low and almost zero calories." According to the data of the Center for Food Safety, there are currently 10 approved types of sugar in Hong Kong. Sweeteners, including acesulfame potassium, diazide amide, asparagine, asparagine-acesulfame salt, cyclohexyl sulfamic acid (and sodium, potassium, calcium salt), saccharin (and Sodium, potassium, calcium salts), sucralose, thaumatin, neotame and steviol glycosides, but rare sugars are not included.
Lu said that rare sugar has been certified as safe by the US Food and Drug Administration (FDA) earlier, which means that rare sugar can become a new choice.
Diet is a very important part for people who lose weight.
They need to count the calories of food from time to time, so that they can eat at ease.
Therefore, most of the time they choose "sugar substitute" products, which are sweeteners that replace granulated sugar.
It not only helps reduce sugar intake, but also maintains the sweetness of the food.
Lu Huihua pointed out that the calories of sugar substitutes are similar to those of rare sugar, and the calories are very low.
She continued to point out that there are two types of sugar, artificial and natural. Some sugar substitutes are hundreds or even thousands times sweeter than granulated sugar. "From the perspective of weight loss, rare sugar and sugar substitutes can help reduce carbohydrate intake in the short term. , And has little effect on blood sugar fluctuations.” She added, but there is not enough research to show that the long-term use of rare sugars and sugar substitutes is helpful for preventing chronic diseases or weight management.
Dietitian: Don’t rely too much on sugar substitutes for weight loss.
There is a chance to eat sweeter and sweeter
According to the WHO recommendation, whether it is a child or an adult, according to the WHO recommendation, whether it is a child or an adult, the calorie intake through sugar should ideally account for 5-10% of the total daily caloric intake, and 5% is about 100 calories. , Is equivalent to 25 grams of sugar, about 5 teaspoons of sugar is equivalent to 25 grams of sugar, about 5 teaspoons of sugar.
For example, refined sugar such as granulated sugar produces 4 calories per gram. Therefore, it is generally believed that long-term consumption of refined sugar will affect blood sugar and cause obesity.
The Consumer Council has cited foreign research, saying that regular consumption of sweetener beverages has the opportunity to over-stimulate the taste buds and make people seek sweeter and stronger foods.
Huihua Lu reminded that weight loss is based on the overall daily intake, so don’t rely too much on sugar substitutes or rare sugars to control weight. “Some people think that when you eat sugar substitute foods, you will feel that you have too much quota and you have a chance to increase your overall calories. It will be self-defeating."
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