Eating sugar properly is more conducive to weight loss

We often say that to lose weight, we need to reduce calorie intake, eat less sugar and eat less fat. This is true, but later eating less sugar and fat evolved into an extreme way to lose weight.

Does losing weight really mean completely skipping sugar and fat? In fact, in terms of eating sugar alone, losing weight should not completely say goodbye to sugar, because it will cause many problems.

So let's talk about how to eat sugar appropriately and what sugar to eat.

Risk of too low carbohydrate intake

Why can't we completely refuse to "eat sugar"? Eating sugar here is a broader term, including eating all carbohydrates, and the reason is that if you quit carbohydrates, you will lose your main energy supply. In addition, there are other health risks when not "eating sugar".

A Not eating sugar increases the risk of death

According to a study in the Lancet Public Health, people with a carbohydrate intake of 50 to 55% have the lowest risk of all-cause death. Too low or too high carbohydrate intake is associated with an increased risk of death.

B Poisoning if you don't "eat sugar"

One diet called the ketogenic diet is extremely high in protein and very low in carbohydrates. This diet can easily lead to kidney stones and acidosis. If you must try, you must have the guidance of a doctor.

C Not "eating sugar" affects normal menstruation

Very low carbohydrates can easily lead to an increase in cortisol, which inhibits the brain's production of follicle stimulating hormone and luteinizing hormone. This hormone is related to sex hormones and the menstrual cycle.

You can't help but "eat sugar", so how should you eat sugar?

A Look at "eating sugar" from a food perspective

Whether it is rice, wheat, red beans, cakes, milk tea, ice cream, grapes, lychees, apples, they are all foods containing sugar. Since we cannot and should not avoid them, we should learn to absorb them appropriately.

It is naturally okay to eat accurately, but most of them are not qualified to do so. So, the principle we must adhere to is to reduce the proportion of carbohydrates and water in the same food. To do this, we must try to choose foods with low carbohydrate content.

First of all, cakes, milk tea, and ice cream are definitely not to be eaten. Because the sugar content is too high, and it is particularly easy to make people greedy and eat too much. Then, the grain should be mainly coarse grains as much as possible. Finally, avoid eating fruits with high sugar levels, such as grapes, lychees, etc.

B Look at "eating sugar" from the carbohydrate level

When looking at "eating sugar" from a carbohydrate level, the main thing is to grasp the principle that eating glucose is better than eating fructose.

After glucose enters the body, it will be used by cells, and unused glucose will be transferred to the liver and muscles for storage. When there is not enough room for the liver and muscles, the remaining glucose will turn into fat.

As for fructose, our bodies cannot process it in large quantities. The liver that processes fructose can only convert 15 to 40% of it into glucose, while most of the remaining fructose becomes fat.

In other words, the body uses glucose more efficiently than fructose, which is more easily converted into fat. If you must "eat sugar", it is best to choose more glucose. From a food perspective, when supplementing sugar, eating is better than eating fruits; when supplementing nutrients in plants, eating vegetables is better than eating fruits. This is also the reason why fruit meals cannot replace meals, and fruits cannot replace vegetables.

As for people who lose weight, the key is to "eat sugar" in moderation and correctly allocate the proportions of different "sugar" in accordance with the above principles.