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szdaily -> Speak Shenzhen -> 
Answers to your sugar questions
    2020-12-22  08:53    Shenzhen Daily

Natural sugar vs. added sugar

The natural sugar in whole fruit (fructose) is accompanied by fiber and nutrients and makes a slow journey through your body. But when sugar is added to beverages or packaged foods, it’s more quickly absorbed and burdens the liver. Here are three good reasons to choose whole fruits versus foods with added sugar or fruit juice.

Fiber: Whole fruits contain fiber, which slows the absorption of fructose. Sugars enter the bloodstream more slowly, so the liver has more time to metabolize them.

Satiety: Processed food is digested quickly as soon as it enters our intestines. Fiber-rich foods like whole fruits break down slowly and travel farther through the digestive track, which triggers the release of satiety hormones that make us feel full.

Gut health: The slow journey of the fiber, fructose and nutrients in whole fruit essentially allows the body to feed the healthy bacteria in our intestine, supporting the health of our microbiome.

Dried fruit

Dried fruit is packed with nutrients, but the drying process removes the water and concentrates a lot of fruit sugar in a very small bite. The risk is that it takes more dried fruit to fill you up than whole fruits. Raisins and dates are about 60 to 65 percent sugar, dried figs and apricots are about 50 percent sugar, and prunes are about 38 percent sugar. The good news is that dried fruit still has the fiber, and it can be a great snack as long as you are aware of how much you are eating.

Another way to weigh the pros and cons of dried fruit is to look at glycemic load, a measure of how fast your body converts a serving of food into sugar. Ideally you should eat foods with a glycemic load of 10 or less. Anything above 20 is considered very high. Prunes have a glycemic load of 10, whereas raisins have a glycemic load of 28.

Compare that to whole fruits. Strawberries, apricots, grapefruit, lemon, limes, cantaloupe, nectarines, oranges, pears, blueberries, peaches, plums, apples and pineapple have glycemic loads of 6 or less.

Milk

A quarter-cup of milk contains about 3 grams of a natural sugar called lactose.

The sugar in milk is not considered an “added sugar,” and it doesn’t overwhelm the liver the way added sugar does. Adding milk or cream to your coffee and enjoying the naturally sweet taste of milk is a great way to kick the added sugar habit in the morning.

Words to Learn 相关词汇

【饱腹感】bǎofùgǎn satiety the feeling or state of being sated

【使…不堪重负】shǐ … bùkān zhòngfù overwhelm be too strong for, overpower

“天然糖”还是“添加糖”?

水果中的天然糖分(果糖)是由纤维和营养物质组成的,它会在你的体内缓慢代谢。但是,当糖被添加到饮料或包装食品中,它的吸收会更快,会加重肝脏负担。应当选择吃完整的水果,而不是添加糖食品或果汁,下面是三个理由。

纤维:完整的水果都含有纤维,可以减缓果糖吸收。糖进入血液的速度会更慢,所以肝脏会有更多时间来代谢它们。

饱腹:加工食品一旦进入肠道就会被迅速消化。而全果这类富含纤维的食物则会慢慢分解,在消化系统中停留更长时间,从而触发饱腹激素的释放,让我们感觉很饱。

肠道健康:完整的水果中的纤维、果糖和营养物质在消化道中停留较长,方便身体培养肠道中的健康细菌,有利于体内菌群的健康。

干果

干果富含营养物质,但在干燥过程中,水分会流失,这样很小的一口干果里就浓缩了大量的果糖。问题在于,要想填饱肚子,就得吃下比全果更多的干果。

葡萄干和枣干含有60%到65%的糖,无花果干和杏干含有50%的糖,梅干含有38%的糖。好消息是,干果内仍然含有纤维,只要控制食量,它也是一种很好的零食。

衡量干果利弊的另一种方法是看血糖负荷指数,它是用来衡量身体将食物转化为糖的速度。理想情况下,食物的血糖负荷指数应该在10或10以下,高于20则是过高的。梅干的血糖负荷指数是10,而葡萄干的血糖负荷指数是28。

以完整水果作对比,草莓、杏子、葡萄柚、柠檬、酸橙、哈密瓜、油桃、橙子、梨、蓝莓、桃子、李子、苹果和菠萝的血糖负荷指数不超过6。

牛奶

四分之一杯牛奶含有约3克被称为乳糖的天然糖。牛奶中的糖不算是“添加糖”,它也不像添加糖那样加重肝脏负担。在咖啡中加入牛奶或奶油,享受牛奶天然的甜味,这是从早上开始戒掉添加糖习惯的好方法。

(chinadaily.com.cn)

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