[Know more about ketogenic health] 05 How to choose sugar foods? Reduce the risk of insulin resistance, reduce inflammation in the body, and effectively manage weight

0 calories

Many people make sugar substitutes that are sweet but zero calories, no calories, healthy people are happy, great 0 calories! But they don't know that these sugars will stimulate insulin secretion, prevent the body from losing weight, and even cause inflammation in the body and affect endocrine problems! So everyone must be clear and know that many sugar substitutes are not necessarily good for your body.

Hello everyone, I am Yideng. Today I finally talk about sugar. Our current ketogenic diet, primitive diet, Ajin diet and even Taiwan's radical diet, many different diets, sugar reduction, Low-sugar, low-carb, the purpose is the same to reduce sugar. How many kinds of sugar are there? How should we choose beneficial sugar foods? Many friends will be very confused about this question.

Do I have any sugar in this food? Can this thing be eaten without being sweet? It's actually a lot of variety, so let's figure it out in one go today! First of all, we say that this sugar is the sugar word on the side of the unitary character, not the sugar character on the side of a grain of sugar rice. The sugar on the side of the unitary child is the collective name for carbohydrates. Carbohydrates come from photosynthesis in the plant kingdom. Water is combined into a kind of energy. After we eat it into the body, it is metabolized into sugar.

things that make you dizzy

There are four kinds of sugars, the first is monosaccharide, the second is disaccharide, the third is oligosaccharide, and the fourth is polysaccharide. What's the difference? Monosaccharide is the smallest glucose, fructose or galactose are all monosaccharides. Disaccharide is the structure of two monosaccharides, sucrose, lactose and maltose are all disaccharides, while oligosaccharide is the structure of three to ten monosaccharides, such as fructooligosaccharide, xylo-oligosaccharide, some sugar substitutes , the last polysaccharide is more than ten monosaccharide structures, such as starch, glycogen, fiber to some dextrin, etc.

Everyone will get dizzy after listening to these things, some may have heard of some may not have heard, in short, all things come from plant cells, most of which are stored in grains or in rhizomes, except for one that does not come from plants , is lactose, lactose comes from mammals, so you must eat sugar when you eat.

Two days ago, I just talked to my friends about eating out of the street. It’s too troublesome to have this glutinous sauce on many foods, because this glutinous sauce is made of corn flour. I replied to my friends that it was really troublesome, Only go home and cook with cornstarch! Follow me and answer that cornstarch is eagle corn flour, and eagle corn flour is the same thing as corn flour, so many friends are confused and really don't know what can be eaten and what can't be eaten, so I hope this time I can one by one Make it clear.

We first separate five types of sugars, one is ordinary sugar, the second is starchy sugar, the third is fiber, the fourth is sugar alcohols, and the fifth is artificial sweeteners. The first type of ordinary candy, have you heard of it? Glucose, fructose, galactose, dextrin, sucrose, brown sugar, caramel, rock sugar, maltose, honey syrup, cactus syrup, coconut sugar, honey. These are all about it, and there are some that appear again, such as maltose syrup, which everyone should have heard of.

starch

Tell me about starches, such as white rice, brown rice, glutinous rice, purple rice, germ rice, millet, oats, buckwheat, barley, wheat, wheat bran, red bean, mung bean, barley, pearl powder, which I have never heard of, rye, sweet potato (Sweet potato), taro, potato, yam, pumpkin, tapioca flour is not tapioca? There are also many Taibaifen that I don’t know if I eat them! There are also many fruits, many of which are high fructose, most of them are unqualified, bananas, oranges, and the fructose of the fruits that can be said to be unqualified, Because it will increase your blood sugar and blood lipids, stimulate insulin secretion, only lemons and avocados are the safest fruits, and a small amount of berries such as blueberries, but eating too much will not work, at most three or four, eat Excessive amounts will affect insulin, so fruits should be avoided as much as possible.

Sugar alcohols and artificial sweeteners

Let’s talk about sugar alcohols, some of you may have heard of this, sorbitol, maltitol, erythritol, xylitol, lactitol, mannitol and other sugar alcohols are said to be healthier, but some studies say that some People have different reactions to bloating and diarrhea. Also look at the information in this book. Some artificial sweeteners are more popular, such as sugar-free cola, such as aspartame, which should be heard by many people, acesulfame potassium, which should be heard by very few people. Yes, some 0-calorie cola uses this kind of cola. They have studied that these have little effect on the rise of blood sugar, but some other studies have found that it is uncomfortable for the human body, so they should be avoided as much as possible. The other ones are sucralose, saccharin, and secramet, which I have never heard of, stevia, and stevia, which I use myself, and Luo Han Guo, allulose, and another I have never heard of.

The author of this book has some suggestions. Luo Han Guo is used by many people, it will not affect the rise of blood sugar, but according to his data, his wife has no effect at all, but he eats it by himself. It stimulates insulin secretion, so some people It will affect some people and not. And he suggested to use stevia, fructooligosaccharide and erythritol, there is no problem, and I use it for everyone to see, I use these two brands of sugar, and the sugar of stevia is generally used for making tea with a teaspoon , it is already very sweet equal to one or two teaspoons of sugar, but do not use it to make bread and cooking food, because some people say that its sweetness is a bit bitter and weird, usually it is good for tea and coffee, and it is better to use more Use this erythritol, this kind of sugar is relatively cheap and can be used for making bread and cakes because of its large size. It will not be absorbed by the intestines and will eventually be excreted by the body after eating it. Diarrhea, so this is more recommended for people.

Another thing that I recommend to everyone is the stand-alone stevia pack. Usually, I will bring some out to drink tea with friends. It is very convenient and useful to make lemon tea instead of white sugar. Today’s sharing about sugar is here. The main thing everyone remembers about the previous episodes is what effect sugar has on the human body and how it affects insulin. The rapid rise in blood sugar causes many problems to cause inflammation in the body, so Pay attention to the sugar substitutes on the market, which may not make you hyperglycemic but some will stimulate insulin, so everyone remember to pay attention.

That's all for today's video. I'll share the rest in the next episode. See you next time!

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Erythritol http://bit.ly/3rvlGW6

Stevia Sugar http://bit.ly/3jpNJ6m

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#weightloss#low sugar diet#ketogenic diet