Can reducing the sugar content in bubble tea help eliminate abdominal obesity? Nutritionist: 3 more secrets to control sugar!

"Boss, I want warm bubble milk tea with three parts sugar." With the rise of health awareness, many people understand that eating too much sugar can easily form visceral fat, causing abdominal obesity, which in turn affects health. However, the taste of the bubble tea in the hand-shaken cup is too good to be easily given up, so they have to try to reduce the sugar content, changing half sugar to three parts sugar, and three parts sugar to no sugar. However, if you want to get rid of your fat belly, is it enough to just reduce sugar in your diet? The nutritionist said bluntly: "It's not enough! We also need to reduce the sugar!"

Abdominal obesity is a common problem. Be careful of diabetes and high blood pressure.

Ni Manting, a nutritionist at Changhua Christian Hospital, said that there are many reasons for abdominal obesity, including excessive calorie intake, long-term sitting, lack of exercise, muscle deficiency, etc., which are also common problems faced by office workers, resulting in an increasing number of "big-bellied men" and "big-bellied women". Obesity is very harmful to human health. When you are overweight or obese, you may increase the risk of chronic diseases such as diabetes, hyperlipidemia, hypertension, stroke, and dyspnea.

Reducing sugar is not enough! To get rid of abdominal obesity, you also need to control "sugar"!

Regarding the increasing number of fat people today, many studies in recent years have pointed the finger at "high-sugar diet", so the World Health Organization has also lowered the intake of refined sugars from 10% of total daily calorie intake to 5%. Although reducing the intake of sugar in the diet is a good way to avoid abdominal obesity, it is not enough to simply "reduce sugar" to get rid of abdominal obesity!

Nutritionist Ni Manting explained that, as mentioned at the beginning, abdominal obesity may be caused by "excessive calorie intake", and "sugar" is only one of the sources of calories. The remaining calories may come from other sugary foods (carbohydrates), proteins and fats. Therefore, if you do not want abdominal obesity, you should avoid eating more calories than the recommended calorie intake in a day and combine it with exercise to achieve the goal of controlling your weight.

According to the recommendations of the Ministry of Health and Welfare, the proportion of the three major nutrients in the total daily calories of Chinese people should be 50% to 60% carbohydrates, 10% to 20% protein, and 20% to 30% fat. This shows the importance of controlling "sugar" in the diet!

How to control sugar correctly? Nutritionist Ni Manting shares 3 diet tips:

1. Know about sugary foods:

Understand which foods contain sugars first to avoid continuous intake without realizing it. Common foods containing sugar include: rice, noodles, bread, biscuits, coix seed, oatmeal, red beans, mung beans, pumpkin, sweet potato, taro, yam, corn and other grains and root vegetables, as well as fruits and low-fat dairy products.

2. Moderate but not excessive:

Each ingredient contains different nutrients. Avoid falling into the trap of thinking that a certain food is particularly good for your body and you should keep replenishing it to avoid overconsumption. For example, fruits, milk, sweet potatoes, yams and pumpkins are all popular healthy foods nowadays, but some people often hold the mentality of "the more you eat, the healthier you are", and they supplement them in large quantities without control. They drink milk as water, eat grains and root vegetables such as sweet potatoes, yams, and pumpkins as vegetables with rice, or eat corn, bread, and biscuits as afternoon snacks. This often leads to excessive total sugar intake throughout the day, resulting in excessive calorie intake and poor blood sugar control.

3. Combine with dietary fiber:

Whole grains and fruits and vegetables are rich in dietary fiber. Appropriate supplementation can promote intestinal health, form stool to prevent constipation, and help control blood sugar, blood lipids and blood pressure.

【Health Tips】:

Whether you want to prevent obesity or chronic diseases, nutritionist Ni Manting said that for generally healthy adults, a balanced diet of "whole grains and root vegetables + vegetables + beans, fish, meat and eggs" is still the best choice. Avoid picky eating or preference for certain specific ingredients, and try to choose original and less processed ingredients to more effectively "control sugar" and "control sugar"!