Added sugar is the devil! High-fiber and sugar-blocking diet helps you get rid of obesity, fight aging, and stay away from diabetes

People who love to drink sweet drinks and eat desserts and cookies should pay attention. Excessive intake of sugar is like a deadly virus. It is not only the culprit of obesity, but also increases the risk of cardiovascular disease and diabetes, and may even induce cancer cells, increasing the mortality rate. You can protect your health through a high-fiber and sugar-blocking diet, which not only helps you lose weight quickly and fight aging, but can even inhibit cancer and keep you away from diabetes and heart disease.

Be careful of excessive intake of sugar and risk contracting sugar toxicity

International medical research points out that if humans consume excessive amounts of sugar in their daily lives, it will not only change the endocrine system and affect the taste buds, but it will even become difficult to leave sugary foods. This symptom, which is like being "addicted to sugar", may cause the body to fall into a vicious cycle and cause a host of diseases!

David, New York Times bestselling author and nutrition and health editor for ABC News. David Zinczenko was originally a 90kg fat man with flabby muscles, but after following the "high-fiber and high-sugar diet", he quickly lost weight and still maintains a healthy and slim body. In his new book "Sugar Crisis", he said that sugar addiction will not only cause obesity, but studies have shown that high sugar levels will change the chemistry of the brain, thereby increasing the risk of Alzheimer's disease and depression, and may cause cancer.

Added sugar is the devil in the nutrition world. Both sucrose and honey are on the list.

It’s worth noting that added sugar is the devil in the nutritional world! Recent data from the U.S. Department of Agriculture shows that the average American consumes 32 teaspoons of added sugar per day. These sugars enter our bodies in the form of candies, ice cream, and other desserts. But the most worrying sugar is not the sugar we add intentionally, but the sugar we eat without even realizing it.

In recent years, the medical community has gradually formed a firm consensus on added sugar: added sugar may be the most terrible health threat to Americans. But what exactly is “added sugar”? Why do experts suddenly consider it the devil in the nutritional world?

What health experts call "added sugar" is not the sugar we get from non-processed foods. They refer to "free sugars" that do not contain fiber (or protein) and enter food through food processing.

The natural lactose in milk and dairy products, and the natural fructose in fruit, are not considered added sugars. Ingredients added to food to increase sweetness and calories, whether it is the notorious high fructose corn syrup or the healthier-sounding agave syrup, date syrup, sucrose and honey, are all considered added sugars. Now let’s get to know the three major categories of sugar.

[Sugar is mainly divided into 3 types]

1. Sucrose:

It is the sugar that appears in the kitchen and on the dining table. The granulated sugar your grandma uses to make apple pie, the one or two sugar cubes you drop into your coffee, and the white powdered sugar sprinkled on your funnel cake are all sucrose. Sucrose has a slightly more complex molecular structure, so the body doesn't really want to process it. Within just a few seconds of entering the intestines, sucrose is broken down by enzymes into glucose and fructose molecules.

2. Glucose

Glucose is a simple sugar found in all carbohydrates. The body either immediately uses the glucose to make energy or converts it into glycogen and stores it in the muscles and liver. Glucose enters the bloodstream directly, stimulating the pancreas to secrete insulin. Insulin removes glucose from the blood so that the body can use it or store excess glucose as fat.

3. Fructose

The body cannot use fructose to make energy, at least not immediately. Fructose is first sent to the liver, where it is metabolized and stored as fat. This process causes a surge in ghrelin, the "I'm hungry" hormone that makes us want to eat more calories. Fructose behaves a lot like alcohol in the body and has similar harmful effects on the liver, but it doesn't make you drunk.

Fructose is perhaps the most detrimental sugar to your health. Studies have shown that fructose may increase blood pressure, speed up heart rate, and increase myocardial oxygen demand (that is, how much oxygen the heart needs to maintain normal function). Fructose may also cause inflammation, insulin resistance, and overall metabolic dysfunction. Thanks to high-fructose corn syrup, sweeteners in soda and most convenience foods, we consume more fructose in our diets than ever before.

Stay away from added sugar! High fiber and sugar blocking diet for weight loss

In order to protect his health, stay away from the harm of added sugar and lose weight successfully, David. Xin Zhen recommends a 14-day "high-fiber, sugar-blocking diet" for rapid weight loss, which is distributed over three meals a day as follows:

►High protein breakfast

Breakfast can stimulate the brain to release dopamine and reduce the frequency of food cravings.

►High-fiber lunch

Increase your fiber and protein intake and reduce your exposure to sugar.

►Low-sugar dinner

Create your own low-calorie delicious dishes, enjoy them early, and leave room for digestion.