Do you have to drink a sugary hand-held drink every day? There are also favorite bread, peanut butter, salad dressing, corn syrup sauce and so on. , all contain added sugar. Careful intake of too much added sugar will not only make us obese, but also make us sick! In addition to the well-known diabetes, it may also lead to seven major risks such as depression, high blood pressure and increased heart disease.
The added sugar includes corn syrup, glucose, sucrose and honey.
The more sugar you add to your diet, the more unhealthy it is! What are the added sugars? The chemical components of added sugar include all free monosaccharides and disaccharides, also known as calorie sweeteners. The added sugar includes high fructose corn syrup, agave syrup, jujube syrup, glucose, sucrose and honey, which are all added sugar. According to the recommendation of American Dietary Guidelines 20 15-20, if the added sugar exceeds 10% of the total daily calories, the risk of chronic diseases will increase.
The more sugar you eat, the better your appetite will be.
What are the health risks of adding sugar to human body? In 20 15, Nutrition Review published a research report, and investigated the health status of dozens of students from 1972 to 20 12. It was found that the higher the intake of added sugar, the worse the dietary conditions, and the lower the intake of micronutrients. The most powerful function of adding sugar is not only the body, but also the brain. The more you eat with sugar, the easier it is to feel that your appetite is not satisfied and you need to eat more.
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David Zinczenko, a best-selling author in The New York Times and the nutrition and health editor of ABC News, warned in his new book "Sugar Poison Crisis" that once sugar is added, it may become "sugar poison" and bury the following seven major disease risks in the body:
Seven Disease Risks Caused by Sugar Poisoning
Crisis one, let fat accumulate in the abdomen.
Within 24 hours of eating fructose, the concentration of triglycerides in the body will rise. Triglyceride is a fat deposit in the blood, which is made by the liver and is an important raw material for constructing and repairing tissues in the body. But when ingesting a lot of fructose, the liver will produce more triglycerides, which is a signal that the body stores abdominal fat.
Crisis two makes people lazy to move.
Adding sugar can make you fat in more than one way, and the strangest one is to reduce physical activity. According to a study by the University of Illinois, two groups of mice were followed up for two and a half months. The two groups of mice consumed the same amount of sugar and calories, but the diet of one group was the same as the standard diet of American teenagers, that is, the added sugar accounted for 18%, and the other group consumed glucose. During the experiment, although the intake of calories and sugar in fructose group is not more than that in glucose group, the increase of body fat is more than that in glucose group.
Crisis 3: increasing the risk of diabetes
No matter how sophistry the soda makers are, sugar is indeed directly proportional to the risk of diabetes, which is an eternal medical fact like "smoking causes lung cancer". Mayo Clinic researchers stand up and point out that adding fructose (the main component of daily sugar and high fructose corn syrup) may be the number one cause of diabetes. As long as the intake of sugar is reduced, the number of people who die of diabetes worldwide can be reduced.
Crisis 4, depressing
Fernando Gomez-Pinilla, a professor at UCLA, pointed out that if you want to protect your brain, you'd better eat less fructose. In the experiment, he and his research team observed how the mice with brain injury found a new way out of the maze. They found that mice drinking high fructose corn syrup took 30% longer to find an exit.
In early studies, it was found that the combination of sugar and fat would change the chemical composition of the brain. The concentration of brain-derived neurotrophic factor (BDNF) in experimental animals fed with high-fat and high-sugar diet will decrease. The function of this compound is to help brain cells communicate with each other, build memories and learn new things. The decrease of BDNF concentration is related to both Alzheimer's disease and depression.
Crisis 5, increase the incidence of heart disease
According to a paper in Journal of American Medical Association: Internal Medicine, if at least 25% of calories come from added sugar, compared with consumers whose calories come from added sugar less than 10%, the former is twice as likely to die of heart disease as the latter. One in ten Americans belongs to the former.
According to another study published in the Journal of Nutrition, teenagers whose diets contain a lot of added sugar also have risk factors for heart disease and diabetes.
Crisis 6. Raise blood pressure.
A paper published in Open Heart pointed out that sugar may have a more serious effect on blood pressure than salt. As long as you eat a high sucrose diet for a few weeks, both systolic and diastolic blood pressure will increase. Colantonio, a pharmacist, pointed out that too much sugar can lead to too high insulin concentration, which in turn leads to an increase in the sympathetic nervous system and blood pressure.
Crisis 7, leading to skin relaxation
Collagen and elastin, two compounds, are important angles to support firm and abundant skin. When a large amount of glucose and fructose enter the body, they will combine with amino acids in collagen and elastin to form advanced glycosylation products (AGEs), which damage collagen and elastin and are difficult to repair. A paper in Clinical Dermatology pointed out that the more sugar in the body, the faster the process in the skin and the faster the ultraviolet radiation. In other words, sunbathing by the pool and eating a lot of sugar will do great harm to the skin.
Sugar-tolerant diet will not feel hungry, avoid eating too many calories.
Only by getting rid of added sugar as much as possible can stay away from obesity, improve health, live longer and be young. David Xin Zhenke suggested a "sugar-blocking diet". He said that whether you are just slim or eager to gain energy quickly, your weight balance depends on two hormones: auxin and leptin. Leptin is a satiety hormone. The body secretes leptin, telling the brain that your energy tank is full and you are full. In healthy people, leptin and "eat fast" ghrelin will be in a state of balance.
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"Sugar Blocking Diet" will teach you to use the hormone cycle to eliminate muscle hunger by eating more food and slowing down hormone signals, so that you will no longer feel hungry or consume more calories than your body needs. As long as a simple strategy can resist the influence of sugar on the body, this strategy can let you continue to eat your favorite food without getting fat and the risk of getting sick.