Longevity logo

Don't eat carbohydrates to lose weight?

lose weight

By Rosanna W. BrownPublished 2 years ago 6 min read

Can sugar-free beverages be "drinked openly"? If you want to reduce blood sugar scientifically, what should you pay attention to in your diet to maintain a perfect figure?

Natural sugar and its "substitutes"

The "sugar-free" in sugar-free beverages means that there is no natural sugar in it, and the sweet taste is brought by the sweetener. Natural sugar is a kind of carbohydrate, including monosaccharides, disaccharides, polysaccharides and so on. When the sweetness of food is not attractive enough, people add some sweeteners during food processing.

Sweeteners are also divided into natural and artificial-for example, the sugar in licorice and Luo Han Guo are natural sweeteners. The first artificial sweetener used was saccharin, and later there were more and more kinds of artificial sweeteners. At present, there are more than 10 kinds of artificial sweeteners allowed in our country, such as sodium cyclamate, aspartame, sucralose, acesulfame potassium, etc., all of which are synthetic macromolecules.

If the sweetness is graded, the sweetness of sucrose is 1.0. Based on this, the sweetness of fructose is 1.2, and the sweetness of glucose is only about 0.7. Artificial sweeteners are sweeter, usually thirty or forty times that of natural sugar, and some can reach hundreds or thousands of times, and a little bit is especially sweet.

Artificial sweeteners may have strange first and last tastes, or even bitter. In order to ensure a good taste, various sweeteners currently on the market are usually used in combination, such as cyclamate and sodium saccharin.

Sweeteners deceive our nerves and raise the sweetness threshold

Each person's daily intake of added sugar should not exceed 50 grams, preferably less than 25 grams, and the sugar intake should be controlled below 10% of the total energy intake.

Generally, the sugar content of 100 ml of sugar-sweetened beverages is about 10 grams, and low-sugar beverages generally do not exceed 5 grams. "This amount may seem small, but if people drank a 500ml bottle without knowing it, the sugar intake could easily exceed the safe limit."

Sugar-sweetened beverages have these problems, is there no problem with artificial sweeteners?

Sweeteners are many times sweeter than natural sugar. Originally, drinking sugar-free beverages was to pursue health, but drinking sweet beverages often actually raised their sweetness threshold. It may not be enough to eat sugar in the future. When choosing foods, you will also look for sweet, salty, and spicy flavors. Over time, the flavors will increase, which will increase the energy intake, and ultimately lead to a series of risks such as obesity.

After intake of sugars, our various systems will naturally mobilize, the pancreatic islets begin to secrete insulin, the sugars are digested and decomposed into simple sugars for use by the human body, and the excess sugars are converted into glycogen or fat for storage in the body. Zhang Qian introduced that foreign studies have found that artificial sweeteners may affect the body's normal response to blood sugar. In recent years, some animal studies and cytological studies believe that artificial sweeteners may also have an adverse effect on the intestinal flora.

To cultivate healthy eating habits for children and adolescents, parents should choose natural ingredients

Some time ago, some elementary and middle school students, college students, especially children who had just finished the college entrance examination, came to the clinic to lose weight. Shi Mei introduced that these children eat more, move less, and often drink sweet drinks are common reasons for them to be obese. "Clinically, some children have poor memory, are prone to getting sleepy in class, and have difficulty concentrating. At present, obesity is a major cause. (Obesity) is caused by sugar or fat. There is no conclusion yet."

The habits of children and adolescents are cultivated since childhood, and parents play a very important role in the formation of their habits. Parents should let their children experience the natural and inherent taste of food, choose natural ingredients, and don't add too much sweetness, salty and other condiments to the food.

Drinking sugar-free beverages or sugary beverages often changes the taste of children. When they do not drink sweet beverages, they tend to eat sweet desserts and over-sweet fruits. Over time, there will be a risk of dental caries and obesity.

As far as drinks are concerned, Shi Mei said that plain water is the best choice. "Some people like to drink sweet drinks because they feel that boiled water has no taste. In this case, you can choose to drink some light tea. For healthy people, drink 5 grams of tea a day and brew them. The tea has a delicate fragrance. The water tastes a bit, and you can take in tea polyphenols, which is good for the body. Some people are worried that drinking tea will affect sleep, and they recommend drinking some scented teas, such as rose tea and chrysanthemum tea.

Some sugar-free drinks contain carbonic acid, such as sugar-free cola. Drinking more will affect the body's absorption of calcium, and children's height and bone development will be affected. In addition, carbonic acid produces gas, especially in the summer after drinking it will hiccup. For people suffering from gastroesophageal reflux disease, reflux may occur, aggravate the burns to the esophagus, and produce particularly strong discomfort. Certain risk groups must be avoided.

How to eat if you want to be slim and healthy

Reducing the intake of sweets, sweet drinks, sugar substitutes, etc. is a good thing and is worth recommending. However, the ‘sugar reduction’ that many young people chase is basically achieved by not eating staple foods. Not eating carbohydrates is not a healthy lifestyle. Sugar reduction should be to reduce the intake of added sugars, not to reduce carbohydrates.

Having lived on this land for thousands of years, our genes have adapted to this dietary structure of diverse foods and grains. Some people eat a lot of high-fat, high-protein foods every day, and they will gain weight quickly. Changing the diet will rapidly increase the risk of obesity, cardiovascular disease, and tumors. We still have to ensure proper intake of cereals and potatoes, so that the intake of carbohydrates reaches 50% to 65% of the total dietary energy."

It is recommended to take measures by classification: eat more natural, polysaccharide-containing, and dietary fiber-rich foods, generally speaking, foods that are not easy to digest, such as grains, miscellaneous beans, and vegetables rich in dietary fiber. The glycemic index of these foods is relatively low, but you should pay attention to reasonable cooking, such as steaming, not frying. You can also drink more milk. Milk contains lactose, which has lower sweetness and is better for comprehensive utilization.

Eat natural white rice, white noodles, and sweet fruits in moderation. These foods are easier to raise blood sugar, so you can't eat too much at once. Foods such as fish, poultry, meat, and eggs should be properly matched with cereals and potatoes, and should be ingested in moderation. These foods are rich in high-quality protein on the one hand, and high in fat on the other. Long-term eating can easily lead to excessive energy and cause obesity. You can also eat some nuts appropriately.

Some finely processed foods, such as biscuits, potato chips, and cakes. Although these foods contain natural carbohydrates, they contain more added sugars, and usually contain higher amounts of salt and oil. You must control your intake, such as a Eat once a week.

Sugary drinks and candies are mainly added sugar. It is recommended not to eat or eat less.

weight loss

About the Creator

Rosanna W. Brown

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2023 Creatd, Inc. All Rights Reserved.