On a hot summer afternoon, Mr. Jiang sat in his study at home, holding a cup of cool iced green tea, and was browsing the latest health information on his mobile phone. He is a retired teacher who loves to read and travel, but has recently been intimidated by some health warnings about sugar. Some people say that sugar is bad for the body, while some articles mention the importance of carbohydrates in the daily diet. Mr. Jiang's heart was full of doubts, and he wanted to find out: Are sugar and carbohydrates the same thing? Are all candies really bad for health?
Just as Mr. Jiang was deep in thought, his friend Uncle Wang came to visit. Uncle Wang is a retired doctor in his seventies who has extensive experience and insights into health issues. After greeting each other, Mr. Jiang told Uncle Wang about his confusion. Uncle Wang sat down with a smile and said softly, "Teacher Jiang, you know that although sugar and carbohydrates are related, they are not exactly the same. Let's take a look at this issue. ”
Influencing factors of sugar
Sugar is an important part of our daily diet, but the effects of different types of sugar on the body vary greatly. First, let's take a look at the classification and role of sugar.
In our common foods, sugars can be divided into three basic types: monosaccharides, disaccharides, and polysaccharides. Simple sugars, such as glucose and fructose, are the simplest sugars, and they are easily absorbed by the body and converted into energy. Disaccharides are made up of two monosaccharides, sucrose (made up of glucose and fructose) and lactose (made up of glucose and galactose). Polysaccharides are complex carbohydrates composed of multiple monosaccharide molecules, such as starch and cellulose, which are relatively slow to digest and absorb, helping to maintain blood sugar stability.
Different types of sugar are metabolized differently in the body. Monosaccharides and disaccharides quickly enter the blood circulation, causing a sharp rise in blood sugar levels, while polysaccharides gradually release energy through a slow digestion process, which is more conducive to the health management of the body. As a result, it is often said that complex carbohydrates, such as whole grains and vegetables, should be prioritized and refined sugars should be reduced to reduce the risk of chronic disease.
In addition to the type, the source and processing of sugar can also affect its health effects. Refined sugary foods, such as sweets, pastries, and carbonated drinks, are processed to lose most of their nutrients and provide only empty calories, and long-term high intake can increase the risk of obesity, diabetes, and other diseases. In contrast, natural sugars, such as those found in fruits and vegetables, are not only rich in vitamins, minerals, and fiber, but also have a lower energy density, which is more beneficial to the body.
In summary, understanding the classification, sources and the effects of different types of sugar on the body can help us make more scientific and reasonable choices in our daily diet and maintain a healthy lifestyle.
The role of carbohydrates
Carbohydrates are one of the main sources of energy for the human body, including monosaccharides, disaccharides and polysaccharides. They are widely found in our daily diet and play an important role in providing energy and maintaining bodily functions. Carbohydrates enter the body mainly through food and are then broken down into simple sugars such as glucose during digestion, which can be used for various activities in the body.
Classification and role of carbohydrates
In our diet, carbohydrates are mainly divided into two main categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates such as sucrose, fructose, etc., are digested and absorbed quickly and can quickly provide energy; Complex carbohydrates such as starch and fiber are digested and absorbed more slowly, providing a steady supply of energy, while also contributing to gut health and satiety.
The metabolic process of sugars in the body
When we ingest carbohydrates, the gastrointestinal tract breaks them down into glucose, which enters the bloodstream and is assisted by insulin into cells for energy metabolism or stored as glycogen. This process is key to maintaining blood sugar stability and providing energy for vital organs such as the brain and muscles.
The relationship between sugars and health
Excessive intake of simple sugars can lead to fluctuations in blood sugar, which may increase the risk of chronic diseases such as diabetes and cardiovascular disease in the long term. A reasonable intake of complex carbohydrates can help maintain blood sugar stability, weight control, and heart health.
Practical advice
In order to ensure health, middle-aged and elderly people can consider the following suggestions in their daily diet:
1. Balance your intake of different types of carbohydrates
It's recommended to choose a predominantly complex carbohydrate, such as whole grains, vegetables, and legumes, which are rich in fiber and vitamins that help keep you full and your blood sugar stable.
2. Control your intake of simple sugars
Reduce your intake of foods and beverages high in sugar, such as pastries, sweets, and sugary drinks, especially on an empty stomach, to prevent a sharp rise in blood sugar.
3. Mix staple foods wisely
In terms of staple food choices, it is recommended to choose more whole grains such as brown rice and whole wheat bread instead of refined rice and white bread, which are slow to digest and absorb, which helps to maintain a sense of fullness and stable blood sugar levels for a long time.
4. Be mindful of post-meal activities
Proper walking or exercise after meals can help promote better blood sugar control, reduce the possibility of blood sugar fluctuations, and have a positive effect on the prevention of diabetes and cardiovascular disease.
5. Individualized dietary advice
Depending on the individual situation and health status, a professional dietitian or doctor can be consulted to develop a personalized diet plan that can help better control carbohydrate intake and choices.