[Report by Cai Jingqian]Carbohydrates such as bread and cakes always make people who are healthy and beauty-loving “shuddering”, fearing that eating them will not only make them fat, but also affect their cardiovascular health. A study of the diet and health habits of 500,000 adults aged 37-73 in the UK, and following more than 9 years of continuous follow-up, it has been confirmed that carbohydrates do increase the risk of heart disease and stroke, but whether carbohydrates are harmful or not is not Because the amount is large, it is related to “added sugar” (free sugar, free sugar). If you eat a certain proportion, you may increase the risk of cardiovascular-related diseases by 7% and the risk of stroke by 10%.
Every 5% increase in added sugar increases the risk of heart disease by 6%, stroke by 10%
This latest study published in the international journal “BMC Medicine” mainly aims to verify the relationship between carbohydrate (hereinfollowing referred to as carbohydrate) intake and cardiovascular disease, and believes that it may depend on the “quality” of carbohydrates. Not “quantity”.
The results of the study found that total carbohydrate intake was not associated with cardiovascular disease. However, when the researchers turned to the analysis of the type and source of carbohydrates, they found that the more added sugars (free sugars) ingested, not only would the waistline increase, but when the proportion of added sugars in the total energy intake increased by 5%, the total heart There was a 7 percent higher risk of vascular disease, a 6 percent higher risk of heart disease, and a 10 percent higher risk of stroke.
Added sugar inflames the body and affects blood pressure!Good carbohydrates, natural vegetables and fruits to stabilize blood sugar
Brooke Aggarwal, an assistant professor in the Department of Cardiology at Columbia University Irving Medical Center, said consuming added sugar increases inflammation in the body, putting pressure on the heart and blood vessels, which can lead to increased blood pressure. Added sugar, on the other hand, is found in all types of processed foods, which often have little nutritional value, can be obsolete, add calories, and make you obese. Obesity is also a recognized risk factor for heart disease.
Added sugar refers to the extra sugar added in the food process. According to the instructions of the United States Food and Drug Administration (FDA), in addition to candies and desserts, it also includes syrup, honey, concentrated vegetables, and fruit juices sugar in food, but does not include sugar in fresh fruits and vegetables and milk.
Therefore, according to the findings of the study, the research team pointed out that it is very important to choose the type and source of carbohydrates. It is recommended to replace added sugars with non-added sugars in natural vegetables and fruits. At the same time, more dietary fiber can be eaten, which may also be beneficial to maintain cardiovascular health. Health helps.
Maya Adam, an assistant professor of pediatrics at the Stanford University School of Medicine, explained that prototype foods take longer to break down into simple sugars, and the fiber in them doesn’t even break down. In other words, taking whole grains and other prototype carbohydrates can make blood sugar more stable, and will not cause blood sugar to spike rapidly and form blood sugar spikes like other simple sugar foods, which will cause health problems in the long run.
In addition, when the dietary fiber in the prototype food passes through the digestive system, it can also function as an “internal brush of the human body”, which is why people need “good carbohydrates” to maintain health. The US FDA recommends at least 25g of dietary fiber per day.
The sugar content of common bread and desserts is revealed! Is the milk so sweet with added sugar?Read nutrition labels clearly and quickly judge raw materials
Therefore, the public should choose the type of carbohydrates carefully. Nutritionist Huang Xiang once wrote that common carbohydrates such as bread, cakes, and desserts need to add a lot of added sugars such as sucrose, glucose, brown sugar, white sugar, and granulated sugar in the production process. , and therefore may be a burden on the body. Combining the information of Huang Xiang and Ye Yimiao, chief nutritionist consultant of Kanglian Preventive Medicine, the sugar content of common carbohydrates in Taiwan is as follows:
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Cream shortbread (100g): 20g
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Lemon tart (100g): 23.1g
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Chocolate Brownie (100g): 27.6g
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Pound cake (100g): 19.4g
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Tiramisu (100g): 26g
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Fresh Cream Sponge Cake (100g): 15.4g
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Red bean bread (1): 29.3g
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Cream roll bread (1): 28.8g
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Soufflé bread (1): 27.3g
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Chocolate roll bread (1): 23.4g
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Pineapple bread (1): 16.6g
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Klimt bread (1 piece): 13.3g
Among them, red bean bread can be said to be the “sugar king” among all pastries and breads. Its sugar content is as high as 29.3g, which is almost equivalent to eating 6 sugar cubes. The recommended daily sugar intake for Chinese people is no more than 50g. If you eat one The sugar content of red bean bread has reached two-thirds of the daily limit.
On the other hand, some people may wonder, milk tastes super sweet, but the nutrition label on the back also contains sugar, why is it not counted as added sugar? Dietitian Wang Peiying once wrote on the community page that the sugar in the nutrition label may also be the sugar contained in the food itself.
For example, since milk itself contains “lactose”, there will still be sugar in the no added sugar label. Therefore, in addition to checking the nutrition label, it must be compared with “content” and “food ingredients”. Nutritionist Stella once suggested in the article that in addition to looking at the nutrition label, you can also check the “raw material” column. If you find that “sugar” is otherwise marked, it is added sugar.
Nutritionist Lv Mengfan (Nutrition Bread) wrote an article to further remind that the nutritional content of “per serving” in food labels is not necessarily equivalent to “a whole package”, and sometimes “this product contains X servings” is additionally marked. In addition, even if the sugar content is marked as 0, it is not necessarily completely sugar-free, because according to Taiwanese regulations, as long as the sugar content per 100g of solids or per 100ml of liquid does not exceed 0.5g, it can be marked as 0, so care regarding adding People with sugar intake also need to pay special attention.
On the other hand, for common carbohydrate and sugary food choices, nutritionist Stella also gave the following suggestions:
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Cereal starch: It is better to choose unprocessed whole grain food for rice, wheat and other cereals.
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Vegetables and fruits: Mainly fresh intake, fruit juice discards fiber, and some nutrients will be destroyed over time, the nutritional value is not as good as fresh consumption.
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Dietary fiber: replace refined grains with whole grains, such as brown rice instead of white rice; choose fresh fruits and vegetables instead of juice.
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Household sugar, added sugar: do not eat if you can.
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