Do you "reduce sugar" today?

　　The “Healthy Oral Action Plan (2019-2025)” issued by the National Health and Health Commission proposes to carry out a nationwide “reduced sugar” special activity. With the development of this activity, the proper term “reduced sugar” gradually entered People's daily life.

　　What is "sugar reduction", "Chinese Dietary Guidelines for Residents (2016)" recommends that the daily intake of added sugar per person should not exceed 50 grams, preferably under 25 grams.

　　What is "additional sugar"?  Addition sugar refers to the sugar and syrup artificially added to food, excluding sugar naturally contained in food. Common addition sugar includes white sugar, brown sugar, rock sugar, honey, glucose, concentrated fruit juice, etc. Sugar that is often seen and used in daily life.

　　The 25 grams of sugar mentioned in the recommendation is about 6 teaspoons,  which sounds like a lot, but the sugar content of a 500ml bottle of cola is as high as 54 grams. Drinking a bottle of cola exceeds the standard, and there are various cookies and cakes. , Ice cream, cereals, flavored yogurt, etc. all contain added sugar, and even some condiments also contain added sugar, which is present in most foods around us.

　　Why do you want to "reduce sugar"? Although adding sugar can bring people a sweet taste, eating too much has many harms to the body, and it may be addictive.

　　The harm of added sugar

　　1. Diabetes

　　According to statistics, there are 463 million (20-79 years old) diabetic patients in the world in 2019, and the incidence and prevalence of diabetes are increasing year by year, which has become a major social issue of common concern to all mankind. "Health for all" has become the goal pursued by people.  Studies have shown that the addition of sugar in the diet is the main cause of type II diabetes.  Excessive intake of added sugar will lead to metabolic disorders in the body, and systemic insulin resistance will increase.  The greater the proportion of added sugar, the more obvious the adverse reactions of increased baseline insulin resistance.

　　2. Caries

　　Eating sugar can cause dental caries. This is a well-known thing. Bacteria will react with sugar in the oral cavity to produce acidic substances, leading to dental caries. A long-term high-sugar diet will aggravate dental caries and form permanent dental caries. Situation and Development Trend Big Data Analysis Statement shows that the caries rate of 12-year-old children in China is 34.5%, and that of 5-year-old children is 70.9%.  This is inseparable from children's daily consumption of foods and beverages with added sugar,  and parents are children's oral health The first person in charge can only prevent children's dental caries by controlling the daily intake of added sugar.

　　3. Obesity

　　Most people think that eating meat is the main cause of obesity.  Although obesity is inseparable from excessive fat intake, sugar is also a key factor leading to obesity.  Excessive intake of added sugar will cause the body's total caloric value to exceed the standard, and excess Sugar is converted into fat and stored in the body, causing obesity.

　　4. Heart disease

　　Excessive intake of sugar will not only cause obesity, diabetes, but also cause heart disease. Studies have found that compared with people who consume less than 10% of total calories,  the intake of added sugar accounts for more than four points of total calories. One of the population has three times the risk of cardiovascular disease. With the increase in sugar intake, the risk of cardiovascular disease will also increase significantly.

　　Sugar reduction measures

　　Reduce high-sugar foods

　　Commonly eaten biscuits, bread, cakes, chocolates, beverages and other foods all contain ingredients with added sugar, and the content is still quite a lot. You should carefully check the food ingredients list to reduce the intake of such foods. Usually use sugar-free foods to Instead of high-sugar foods, do not drink or drink sugary drinks,  drink more boiled water, eat more fruits and vegetables, and supplement the body's sugar with natural foods.

　　Less sugar in the cooking process

　　People cook food daily, in order to increase the taste of food, they add sugar, tomato sauce,  barbecue sauce and other seasonings, and "reducing sugar" needs to reduce the addition of these sugars, and use other anise, pepper, bay leaves and other seasonings Products to improve the taste of food and reduce the intake of added sugar.

　　Eating out and ordering skillfully

　　When eating out, you should reduce the choice of sugary and sour pork ribs,  fish-flavored pork, sweet potato and other sugary dishes. These dishes will add sugar during the cooking process, you can order more vegetable food.

　　Sugar substitute instead of added sugar

　　Many people want to be able to reduce sugar but not reduce sweetness.  They want to reduce sugar without sacrificing taste. The role of sugar substitutes is shown.  Xylitol, erythritol, maltitol and other products are used to replace the added sugar in food.  It can not only ensure a sweet taste, increase the flavor of food,  but also ensure a healthy diet and prevent the harm of added sugar. For example, using xylitol as a sugar-free sweetener to replace sucrose in beverages, while achieving a soft taste of the beverage,  it also has a cool sweet taste.

　　The action of "reducing sugar" is related to everyone's health, scientific diet, regular physical examination, and healthy storage with a healthy lifestyle.