West China experts said, guess what, why do you still gain weight after drinking so many "sugar-free" drinks?

Original title: Huaxi experts said, guess what, why do you still gain weight after drinking so many "sugar-free" drinks?

Author: West China Hospital, Sichuan University

Since the advent of sugar-free beverages, many people drink happier and more at ease when they drink various fat happy waters

Because they all think that sugar-free beverages can not only meet the taste requirements of sweet taste, but also meet the rigid needs of not gaining weight.

But is there really such a perfect combination in the world?

"Doctor, I know you're going to start questioning again.

What are you afraid of, I know that you are shy and bold, so we have to call our West China Hospital Clinical Nutrition Department Li Yanju and Zhou Linhua nutritionists to write this popular science, telling you that sugar-free drinks are not as perfect as you think, and many sugar-free drinks also contain Sugar, if you drink too much, you may gain weight

Li Yanju, Zhou Linhua Nutritionist, Department of Clinical Nutrition, West China Hospital

1

1

Eating candy brings a lot of happiness

Eating candy brings a lot of happiness

In nutrition, sugar is a carbohydrate, which is an important source of energy for the human body like rice and pasta

2

2

Eating too much sugar also brings many health risks

Eating too much sugar also brings many health risks

Excessive sugar intake is prone to metabolic disorders, such as obesity, type 2 diabetes, hypertension, etc.

3

3

Most adverse effects on children and adolescents

Most adverse effects on children and adolescents

Too much sugary food and drink intake will affect children and adolescents for a lifetime, and these consequences are prone to occur——

① Malnutrition, affecting normal development

This is well understood.

To put it simply, if you eat too much desserts, biscuits, and candies, the baby will not be hungry when it comes to eating, and it is difficult to eat raw.

② obese

The sweets that children like to eat are not only high in energy density, but also digest quickly after entering the gastrointestinal tract, so they are easy to eat/drink a lot.

ask:

ask:

"Doctor, I think what you're saying is a bit unreasonable.

A: Actually, there is no such thing as blame for sugar.

As for whether you are thin or fat in the end, this is indeed an individual difference.

③ Increase the incidence of cardiovascular system diseases

Yes, you read that right, little friends will also suffer from cardiovascular system diseases such as hypertension and hyperlipidemia, especially those with familial heredity.

④ cause dental caries

This needs no explanation

⑤ Increase the incidence of myopia or aggravate the degree of myopia
.

Yes, has it refreshed the cognition again? In the continuous battle to protect eyesight, not only do we have to watch the dolls use less mobile phones, but also watch the dolls eat less sugar
.
Scientific research has shown that excessive sugar intake will change the hardness of the sclera.
Once the sclera becomes soft, children are prone to myopia problems
.

⑥ Increased risk of hyperinsulinemia
.

Too much added sugar intake can increase the incidence of diabetes, among which fructose can reduce the sensitivity of adipose tissue to insulin, causing hyperinsulinemia
.

two

two

We all know that sugar is not a bad thing, and it is good to have a limit, but in fact, in life, it really exceeds the standard accidentally
.
According to the "Dietary Guidelines for Chinese Residents (2022)", adults need to control the intake of added sugars, which should not exceed 50g per day, preferably below 25g
.

No more than 50g per day, preferably below 25g
.

What is the concept of 25g, we will convert it and you will know, it is too easy for the wife to exceed the standard——

a bottle of Coke

a bottle of Coke

A 500ml bottle of cola has a sugar content of 10.
6%.
Converting it, drinking a whole bottle is equivalent to ingesting 53g of sugar, which is seriously exceeding the standard!

two cakes

two cakes

The average sugar content of an ordinary cake is 20g/100g.
If you eat two pieces of 100g, oh well, 40g of sugar will definitely exceed the standard
.

A box of cookies

A box of cookies

The sandwich biscuits that children like to eat have a sugar content of about 35g/100g, and a box weighs 55g, so two boxes are over the limit
.

In terms of snacks only, except for foods that are specially marked as sugar-free, bread, cakes, biscuits, spicy strips, dried tofu, yogurt, jelly, dried pork, sachima, twist, rice balls, some puffed foods such as potato chips, and soft drinks , soy milk, probiotic drinks, etc.
all contain added sugar
.

Not to mention that everyone stir-frying twice-cooked pork, shredded pork with sauce, shredded fish-flavored pork, mixed with white meat and cold noodles requires a spoonful of sugar, and if you like snacks, it is almost impossible for your sugar intake not to exceed the standard.

.

Therefore, in this situation where the sugar intake exceeds the standard without attention, people are paying more and more attention to eating less sugar in order to maintain a healthy body and be healthier
.
Therefore, when sugar-free drinks, especially those that are both sweet and sugar-free, were launched, they were liked by many people.
They thought that sugar-free drinks that had no calories and no sugar could be said to be a zero burden to drink, but Huaxi Nutrition The teacher wants to tell you that the pattern is broken! Receive and look down!

three

three

1.
Let’s talk about three concepts first, sugar-free, low-sugar, and sucrose-free

If you see the words sugar-free, low-sugar, and sucrose-free on the outer packaging of beverages or food, according to the standard of GB28050-2011, they mean these-

Sugar content ≤ 0.
5g/100ml, can claim no sugar;

sugar free;

Sugar content ≤ 5g/100ml, can claim low sugar
.

low sugar

Sucrose-free means no additional sucrose, such as white sugar, brown sugar,
etc.

no sucrose

2.
Diet drinks are not completely sugar free

We ordinary melon eaters understand sugar-free, that is, not a drop of sugar, but in fact, according to industry standards, this is not the case
.
If the sugar content of a drink does not exceed 0.
5g per 100ml, then people can write the word "sugar-free" on the packaging
.
The 0.
5g of rolling is the barrier between the people who eat melon and professionals.
Therefore, if you drink a sugar-free drink in your stomach, it contains a little added sugar, otherwise it will be called mineral water or soda.
Water for three, what is it called sugar-free XX
.

3.
Sugar-free beverages ≠ sugar-free beverages

There is also a beverage that says "sucrose-free" on the outer packaging, and some people think it is equivalent to a beverage without added sugar
.
Please read and understand carefully.
The subtext of "sucrose-free" is that although no sucrose such as white sugar and brown sugar is added, it may contain sugars such as glucose, fructose, lactose, and sugar substitutes
.

Four

Four

Since a 500ml bottle of sugar-free beverage can only add 2.
5g of added sugar, why do we drink sugar-free beverages such as a gas forest and cola, and the taste is still very sweet? This is because manufacturers add sweeteners, also known as sugar substitutes, to these drinks
.

Sweeteners can be divided into natural sweeteners, artificial sweeteners or nutritive sweeteners, and non-nutritive sweeteners:

Natural sweeteners include fructose, erythritol, etc.
, and are also nutritive sweeteners that generate heat
.

natural sweetener

Synthetic sweeteners mainly include aspartame, which is also a non-nutritive sweetener and produces negligible calories
.

artificial sweeteners

Sweeteners have a very obvious feature, that is, min sweetness, often adding a little sweetener to food or drinks, it is sweet enough
.
For example, the sweetness of aspartame is 150-200 times that of sucrose, and only a small amount is enough, so the calories can be ignored
.

Due to the low calorie + sweetness, sweeteners are used as an additive in beverages, which are more and more popular among the punk health crowd
.

five

five

Due to the low calorie content of sweeteners, if you use sugar-sweetened beverages alone and sugar-free beverages with sweeteners, you will definitely drink the same amount of sugar-free beverages with sweeteners.
gain weight
.
However, if we want to consider it comprehensively and scientifically, we have to answer: not necessarily, even some people are more likely to gain weight
.

Not necessarily, even some people are more likely to gain weight
.

There are two main reasons:

First, although long-term consumption of sugar-free drinks with sweeteners reduces the use of refined sugars, long-term consumption of sweetened foods reduces people's sensitivity to sweetness, which may instead lead to higher intake of other foods sugar
.

For example, in order to control your weight, you usually mainly drink boiled water and tea, and occasionally drink sugar-sweetened beverages and cola, then you are more sensitive to drinking sweet water.
Remind yourself to drink less, then the overall intake is under control
.
However, after drinking sugar-free drinks with sweeteners for a long time, I think that there is no calorie and drink it openly, and gradually adapt to the higher and higher sweetness, making you less and less sensitive to sweet foods and drinks, even if If you eat beverages and snacks with added sucrose, you will not feel too sweet, but will increase your total sugar intake, which will make you more likely to gain weight
.

Second, where is the matter of gaining weight determined by drinking a little sweet water? Every piece of meat, rice, noodles, snack, barbecue, beer you eat can make you fat
.
By controlling the intake of sugar-sweetened beverages, you can help lose weight, but if you don't control the total amount of other things you eat, plus you can't stretch your legs, all the effort is still about zero
.

six

six

While sugar-free beverages are swarming, some people are also worried that if sweeteners are eaten for a long time, will it affect health? There are many studies on sweeteners, but it is still controversial to say what harm it does to the body
.
So our view is:

1.
There is no problem with drinking in moderation
.
There are synthetic and natural sweeteners, but no matter which one, as long as they strictly follow the edible range and dosage prescribed by the state, they are all safe
.
There is no safety problem in choosing beverages and foods containing sweeteners that are produced by regular manufacturers and meet national standards
.

1.
There is no problem with drinking in moderation
.

2.
Considering that long-term consumption of foods containing sweeteners may make people less sensitive to sweetness, so even if you drink sugar-free drinks, you cannot drink them as plain water
.

2.
Even if you drink sugar-free drinks, you can't drink it as plain water
.

3.
Patients with phenylketonuria are not suitable to eat/drink foods and drinks containing aspartame
.
Aspartame is the big brother in sweeteners.
For example, it is added to Coke Zero.
At present, its potential risks have caused controversy.
Since aspartame is decomposed in the body to produce phenylalanine, it is not recommended to use benzene People with ketonuria can eat it, and most other people can eat it in small amounts
.

3.
Patients with phenylketonuria are not suitable to eat/drink foods and drinks containing aspartame
.

seven

seven

After talking about sugar-free drinks, let's talk about sugar-free foods
.
Nowadays, many businesses have developed many so-called sugar-free and sucrose-free foods in order to satisfy the appetite of diabetics, which is actually the same as sugar-free beverages
.

First of all, like sugar-free beverages, according to the requirements of prepackaged food labels in China, sugar content ≤ 0.
5g/100mL or 100g can be labeled as sugar-free food
.

Secondly, for sugar-free snacks, the calories of added sugar itself are lower than that of sucrose, but the snacks themselves have calories, which are converted into energy in the human body
.
For example, the calorie difference between the same weight (100 grams) of sugar-free sage and ordinary sage is actually only 40kcal, and the sugar-free sage often adds more fat for taste, not to eat There will be no increase in blood sugar
.

Therefore, sugar-free food cannot be eaten openly, and it still needs to be controlled
.

There is an ancient fable: There are no three hundred taels of silver here
.

Today's ad: This bottle is 300mg sugar-free
.

life is alive,

As long as you open one eye and close the other,

Still both eyes closed
.

references

references

[1] Mu Jianjun, Yan Dingyi.
New understanding of added sugar and cardiovascular disease risk [J].
Chinese Journal of Hypertension, 2017, 25(04): 308-311.

[1] Mu Jianjun, Yan Dingyi.
New understanding of added sugar and cardiovascular disease risk [J].
Chinese Journal of Hypertension, 2017, 25(04): 308-311.

[2] "Dietary Guidelines for Chinese Residents (2022)"

[2] "Dietary Guidelines for Chinese Residents (2022)"

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