If you can’t resist the ‘sweet taste’ even if you reduce carbohydrates

[사진=클립아트코리아]

If you decide to go on a diet, there are cases where you cut out carbohydrate foods such as rice and noodles or oily foods (saturated fat) altogether. However, it is not easy to lose weight if you do not resist the too common ‘temptation’ around you. It is ‘party’. It is found not only in sweets, chocolate, and red bean bread, but also in fruits. In some cases, sugar and starch syrup are added when cooking. If you do not control the sugar, you gain weight and cause diabetes.

◆ I like sweet fruits… If you enjoy even sweets

Sweet foods are not exclusive to children. Even when I’m old, I like sweetness. People in their twenties consume sugar mainly from carbonated drinks, but research results show that middle-aged people consume sugar from fruits such as apples. Not only sweet fruits but also tomatoes contain 5g (per 100g) of sugar. Strawberry 3g, milk 4g, etc. It is also found in honey, sweet potatoes, sweet pumpkin, and corn. If you frequently eat sweets, sweet red bean bread, cream bread, etc., the sugar in your body may exceed the ‘limit’.

◆ Glucose control is an important global health issue… Eat less than 10% of total calories

Reducing the party is a global issue. Excessive sugar intake is a risk factor for obesity and diabetes. This is a topic that health officials from around the world are struggling with. The World Health Organization (WHO) recommends that sugar intake be less than 10% of total calories. According to the World Health Organization (WHO) standard, when you consume 2000 kcal, you should consume less than 50 g of sugar.

◆ It supplies energy to the body and brain, but… Excessive intake is a problem

Sugar is a type of carbohydrate that provides energy to the body. It provides 4 kcal of energy per gram. In particular, since glucose is an energy source for brain activity, if it is insufficient, concentration is poor, which is not good for students and office workers. People who use their brain a lot should eat breakfast. Glucose is used up while you sleep and there is little left in the morning. Glucose should be supplied for breakfast.

◆ The sugar left in the body… Converted to fat, a risk factor for obesity and vascular disease

The problem is eating too much sugar. Some of the sugar left over from physical activity is stored in the liver and muscles in the form of glycogen. What is left is converted to fat and accumulated in the body. Consuming sugary foods increases the risk of cavities as well as weight gain and vascular disease. The level of triglycerides in the blood rises, which can cause hyperlipidemia and dyslipidemia. There is also the risk of worsening of heart disease and stroke.

◆ “There is a lot of sugar in fruit drinks that claim to be unsweetened”

If you look at the sugar content (g/100g) of sweets, biscuits 21.8g (±9.0), chocolate 27.2g (±4.8), and snacks 15.5g (±16.4). Red bean bread and cream bread 12.3g (±6.8), muffins and cakes 14.0g (±7.9), and bread 9.2g (±4.9) are included. Fruit drinks that claim to be unsweetened contain 10.5 g (±2.0) (Data from the Food and Drug Administration).

◆ How about this method? Foods high in sugar + foods low in sugar…

If you are concerned about excessive sugar intake, you should reduce processed foods and increase your intake of natural foods such as vegetables and fruits. Eating a vegetable salad together also helps. Make a habit of checking the nutrition label on product packaging and choose foods that are low in sugar. For snacks, it is better to eat natural foods rather than sweets and bread. When cooking, reduce sugar and starch syrup, and use onion to make it sweeter.

Reporter Kim Yong-eok [email protected]

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