In modern life, sugar has become an important part of our daily diet.
The Dietary Guidelines for Chinese Residents 2022 recommends that the daily intake of added sugar for adults should not exceed 50g, and it is best to control it below 25g.
Sugar alcohol is a kind of sweetener, common xylitol, maltitol, erythritol, sorbitol and so on.
Sugar alcohol sweetness is 60% to 90% of sucrose, metabolism in the human body does not require insulin, will not cause dramatic fluctuations in blood sugar. It has far fewer calories than sucrose and is suitable for people with diabetes and obesity. In addition, sugar alcohols cannot be used by microbes in the mouth and do not cause dental caries.
Too much sugar alcohol can cause diarrhea. The daily intake of adults should be controlled under 20 grams, and it is best for children to be under 10 grams.
Oligosaccharides are composed of several monosaccharides, mainly including functional oligosaccharides and non-starch polysaccharides.
It is low in sweetness, low in energy, difficult to be digested and absorbed by the gastrointestinal tract, and can regulate intestinal function.
Functional oligosaccharides include fructooligosaccharides, galactooligosaccharides and so on.
Fructooligosaccharide is a water-soluble dietary fiber, which can hardly be digested and absorbed in the human stomach and small intestine,
and will not increase blood sugar, which can promote defecation and improve intestinal flora.
Non-starch polysaccharides include cellulose, pectin and so on. Polysaccharides are non-sweet, provide a sense of satiety, and slowly release energy, reducing islet burden and fat storage.
Fructooligosaccharides are found in natural foods, and the main food sources include shallots, wheat germ, garlic, rye, Onions, etc.
oligosaccharide
Oligofructose content in common foods food
含量g/100g
Green onion
0.85
Wheat germ
0.42
garlic
0.39
rye
0.38
White onion
0.31
However, sweet added sugars can be a hidden threat to our health. Consuming too much added sugar increases the risk of dental caries, overweight, obesity, type 2 diabetes, and may be linked to premature aging, gout, infertility, and more.
Added sugar and sweeteners
Added sugar refers to artificial sugar added to food, because it can improve the taste of food and prolong the shelf life is widely used in the food processing industry.
Common added sugars are white granulated sugar, white sugar, fructose, brown sugar, corn syrup and so on. Foods such as candy,
cookies, ice cream, cakes, and sugary drinks are high in added sugars.
Now many of the foods that claim to be "sugar-free" and "low-calorie" add sweet substances called sweeteners, which belong to a kind of food additives,
not added sugar. Common sweeteners are xylitol, maltitol, aspartame and so on.
