Sugar is more terrible than salt and fat! How to avoid sugar addiction

Lead: We generally believe that high-salt diets are closely related to high blood pressure. However, the American Cardiologist magazine once wrote that “it is not high salt, and in fact the high blood sugar diet is more likely to be a high-sugar diet.” High blood sugar levels act on a key part of the hypothalamus, causing heart rate and blood pressure to rise. At the same time, high blood sugar can stimulate the body to secrete more insulin, which also stimulates heart rate.

The sugar in the diet is ubiquitous. Having lived in such "honeypots" for a long time, it may not be "sweet" to happy, but "sweet" to misfortune. It may be possible to use five steps to quit sugar addiction.

The first step: pull out the invisible sugar

Although some foods do not taste sweet, the sugar content is surprisingly high. Glucose, sucrose, fructose, lactose, maltose, honey, and corn syrup are all sugars. The more they are in front of the food ingredients, the higher their content.

To avoid a high-sugar diet, first of all, do not choose these delicious foods that add sugar. Be sure to learn to look at food labels so that even the hidden sugar in the packaged food can be picked up by us. Second, don't add extra sugar to your hot beverages and foods, and you can get less sugar in your body.

Cooking should also be taken care to avoid sweet and sour sauce, braised and other methods, and adding sugar not only increases the intake of sugar, but also masks the taste of salt, and unintentionally increases the intake of salt.

The second step: do not quit immediately

For people who like sweets, it's really hard to get rid of them all at once, and you can do it step by step.

So, if you occasionally resist the temptation to eat a little muffin or a piece of chocolate, don’t feel that you have failed to stop eating sugar, continue to be confident and persevere, and believe that a low-sugar diet is far better than our high sugar. Dietary dependence.

After you have reduced your sugar intake for a few weeks, you will find that there will be some changes in the body's internal and external changes that will make you no longer want a high-sugar meal and encourage you to stick with it.

The third step: to save the regret of probiotics

Sugar plays a very important role in the human intestine ecology. The demand for unbalanced gut microflora for sugar is huge, and when you do not consume sugar, this demand will become even worse.

In some cases, completely avoiding carbohydrates in the diet can lead to nutritional deficiencies and increase the number of harmful bacteria in the gut. A good way to kill harmful bacteria in your body is to regularly ingest probiotics, such as yogurt, cheese, kimchi and other foods, containing a variety of probiotics.

Step 4: Suppress your desire for sugar

When you start to reduce the intake of sugar in your diet, it may in turn increase your demand for sweets. At this time, do not be indulgent. Maybe use other foods instead of sweets, such as low-sugar vegetables and fruits.

Step 5: Protein is more needed when you are hungry

Sometimes we feel hungry. It is entirely possible that the body is in urgent need of protein, not sugar.

Decomposition of high-protein foods is slow, and it takes a long time in the digestive tract to make our satiety stronger, such as meat, fish, eggs, and nuts. For vegetarians, special attention should be paid to intake of foods containing vegetable proteins such as beans. (Zhao Huimin compiled from the British "Daily Post")

Link: Sugar is more scary than salt and fat

Excess sugar, salt, and fat. These three have always been the three evils that deviate from health. Who are the victims?

Generally, we believe that the high-salt diet is closely related to high blood pressure. However, the American Cardiologist magazine once wrote that “it is not high salt, and in fact it is more likely to cause high blood sugar than high-sugar diet”. High blood sugar levels act on a key part of the hypothalamus, causing heart rate and blood pressure to rise. At the same time, high blood sugar can stimulate the body to secrete more insulin, which also stimulates heart rate.

Also, most people think that obesity is caused by excessive fat intake. Nutritionist Marilyn Glenville thinks, “Not fat, but sugar and refined carbohydrates make people fat.”

From the perspective of oncologists, refined sugar is still feeding cancer cells, and the more sugar it eats, the more it will help the tumor to grow faster, so try to avoid taking too much refined sugar. For details, please refer to Health Times, May 13, 2016, Issue 1312, Issue 19

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