Make your own "4-step Sugar Reduction Plan" to make weight loss more effective!

In addition to causing tooth decay, excessive sugar intake can also induce insulin resistance, increase the chances of obesity and metabolic syndrome, and increase blood pressure, blood sugar, and blood lipids, increasing the risk of cardiovascular disease, accelerating the aging of the body, and is suspected to also increase the risk of cancer. However, if we completely stop eating sugar, we will feel extremely hungry and weak in our limbs. What should we do?

First, understand the difference between "sugar" and "sugar"!

"Sugar" is actually the so-called carbohydrate (Carbohydrate). The starch (Starch), sugar (Sugar) and fiber (Fiber) that we often hear are all members of the carbohydrate family. The staple foods we eat for our three meals a day, such as rice, bread, noodles, root vegetables, as well as fruits after meals, afternoon tea biscuits, cakes, etc., contain a lot of carbohydrates. "Sugar" usually tastes sweet, and "sugar" is a general term for all sugar-producing foods.

The right amount of carbohydrates provides energy to body cells

The main function of sugar is to provide the body with the energy it needs: each gram of sugar can provide about 4 calories.

Our country’s “Daily Dietary Guidelines” recommend that about 50-60% of daily calories should come from sugar. A moderate amount of sugar can keep our body functions functioning normally.

Excessive sugar causes obesity

However, with the westernization and refinement of diet, we no longer eat rough brown rice. Instead, we eat soft white rice, white noodles, and white bread. The amount of staple food contained in the stewed rice, fried rice, and fried noodles we eat out exceeds the average human body's needs. Coupled with the hand-shaken drinks after meals and desserts and snacks during meals, modern people consume excessive amounts of refined sugar.

Refined staple foods do not have fiber to help slow down the digestion rate, and glucose is quickly absorbed into the blood. Drastic blood sugar fluctuations can easily cause a spike in blood sugar, which can also cause a sharp rise in insulin. Not only will we feel hungry quickly, but we will also want to eat something else soon after the meal, and it can also easily lead to the formation of body fat.

So what should I do? Try the "4-step Sugar Reduction Plan"

1. Choose unprocessed whole grains and roots: The amount of whole grains and roots per meal should be controlled at 1/2 to 1 bowl.

Unprocessed whole grains and root vegetables such as brown rice, oatmeal, sweet potatoes, and taro contain more vitamins, minerals, and fiber than refined whole grains. They are not only better for health, but also slow down the rise in blood sugar.

2. Replace boxed juice with fresh fruit: It is advisable to consume 2 to 3 bowls of fruit a day

Most boxed juices are concentrated and reconstituted juices with low nutritional value and often contain a lot of unnecessary additives. Freshly squeezed juice has discarded the fiber and some nutrients (especially vitamin C) will be destroyed over time after the juice is squeezed, so its nutritional value is not as good as fresh juice.

3. Extra sugar added to food: daily intake should not exceed 5% of total calories, about 25g

Rock sugar, granulated sugar, brown sugar, honey, etc. are often used in desserts and beverages. Most of these sugars are small molecule sugars such as monosaccharides or disaccharides. This type of sugar can be quickly converted into calories after entering the body, so it is easy to turn into fat and make you fat. Therefore, it is best not to consume this type of added sugar if possible.

4. Others

Some dishes, such as hot and sour soup, glutinous soup, and corn soup, often add cornstarch or flour during the preparation process. If this kind of soup is consumed in the meal, the amount of staple food should be halved, otherwise you may consume too much starch!

In addition, many Chinese dishes, such as sweet and sour spare ribs, candied sweet potatoes, and rock sugar stews, also have a lot of sugar added during the cooking process. It is recommended to just eat one or two bites and taste them lightly!

This article comes from Nutritionist Loves to Talk – Nutritionist Sun Yuming "Draw up your own "4-Plan to Reduce Sugar" to make weight loss more powerful! 》

※For more information, please visit Nutritionist Loves to Nag – Nutritionist Sun Yuming’s blog