At present, many people emphasize the "low-sugar" diet, but they not only avoid refined sugar, but also avoid many high-quality sugar. There may be in the short term, but in the long run, because the calories needed by the human body will be taken from sugar first, the lack of sugar will cause imbalance in nutrition in the body. So what we need to know is the kind of "sugar", and then choose the sugar suitable for the body, instead of overcorrecting it and not eating it at all.

Classification of sugar According to different polymerization methods, sugar can be roughly divided into four categories: monosaccharide, disaccharide, oligosaccharide and polysaccharide. Monosaccharide is only 1 molecule, which is easy to digest. Eating it in the body will also make blood sugar rise rapidly, including fructose, glucose, xylose and arabinose. Disaccharide has two sugar molecules, such as sucrose, maltose and lactose.

Oligosaccharides can produce 3~ 10 sugar molecules after decomposition, and polysaccharides can produce more than 10 sugar molecules. These two sugars are not as digestible as monosaccharides and disaccharides (except lactose). Therefore, after eating them, you can continue to provide the blood sugar needed by your body for a long period of digestion, so that your blood sugar will not fluctuate easily and you will not feel hungry easily.

Generally speaking, sugar is not good, because after eating monosaccharide, disaccharide and other fast-digested sugar, blood sugar will rise in about 10 minutes. The rapid rise of blood sugar in a short period of time will make the body secrete insulin, then the blood sugar will drop rapidly, and the sugar will be stored, and the excess blood sugar will be stored in muscles or turned into fat. However, because blood sugar rises and falls quickly, the body will feel hungry again and eat too much unconsciously.

Polysaccharides are a good energy source for the body, but they are polysaccharides like starch, dextrin and indigestible fiber. The former can stabilize blood sugar, and will not decompose protein and fat due to insufficient calories, leading to muscle decomposition or excessive fat decomposition to produce ketoacidosis; Cellulose can be decomposed and fermented by bacteria to become probiotic food, which can inhibit the number of bad bacteria, peristalsis of intestine, clean up intestinal garbage and effectively prevent colorectal cancer.

Oligosaccharides are also sugars, which are not decomposed by gastric acid and intestinal enzymes, but by bacteria in the large intestine. They have the characteristics of water-soluble fiber, which can increase intestinal probiotics and clean the intestine. However, oligosaccharides are sweeter than polysaccharides, and can be used as sweeteners to satisfy people's desire to eat sweets. However, they will not decompose in the mouth and will not cause tooth decay. Moreover, because they can secrete bile from the gallbladder, fat can be decomposed more easily and cholesterol can be reduced.

For example, onions, bamboo shoots, carrots and soybeans all contain a lot of oligosaccharides. Eating more of these vegetables will help increase intestinal probiotics. But because oligosaccharides decomposed by bacteria are easy to produce gas, these foods are also easy to produce gas. Eating too much will make you flatulent and uncomfortable, and even have diarrhea. If you eat, you can reduce it moderately.

Therefore, compared with supplementing intestinal probiotics or strictly reducing blood sugar, if you want to stay healthy, you should not calculate by "how many grams of sugar you eat", but carefully classify the sugar. If you eat polysaccharides and oligosaccharides, you can actually help digestion, reduce the body's fat burden and eliminate constipation. Compared with diet pills, it is easier to achieve the effect of being healthy and thin.