What kind of sugar is fructose
Fructose is a kind of easily absorbed monosaccharide, from starch, easily soluble in water, general fruit and root crops contain fructose, which is the highest sweetness of the natural sugar, sweetness is about 1.73 times that of sucrose. Nutritionally, fructose is less likely to raise blood sugar than glucose and has been recommended as a sugar substitute for diabetics. Fructose is not easy to crystallize, most of them will be made into "high fructose syrup" to use, because fructose sweetness is higher than sucrose, you can save the amount of liquid, easy to mix, so widely welcomed by the beverage business, the market almost all sugary drinks will add fructose flavor.
High fructose syrup:
High fructose syrup is mostly made from corn starch, which is hydrolyzed and converted by enzymes to form syrups with different fructose concentrations, so it is sometimes called "high fructose corn syrup" (high fructose corn syrup, HFCS), which is commonly labeled with purity levels of 42%, 55%, and 90%, which means how many percent of fructose it contains, and the rest is glucose. The rest is glucose. Fructose is much sweeter than sucrose and can be used sparingly, but also in liquid form, so it is widely welcomed by beverage manufacturers, and almost all sugary drinks will add fructose to enhance the flavor. In addition, many people regard high fructose syrup as an unnatural food additive, in fact, in the international food norms, it is regarded as a food ingredient, there is no dosage and the scope of use of the regulations, but this is also the reason that many beverages or snacks are easy to add too much fructose.
Sugar in excess can be detrimental to health
The public should cultivate the right concept: the body even good ingredients, consumed in excess may be harmful to health!
In the past, it was often thought that the chemical structure of "fructose" is easy to turn into triglycerides, and then synthesize fat in the liver and hoard it, extraordinarily causing the burden on the liver, so you should consume more sucrose is better for the body, but the "sucrose" molecule is made up of glucose molecules plus fructose molecules, and also contains fructose, which can be said to be not particularly unhealthy for "fructose", but rather, "all sugars should be consumed in moderation. "After all, refined sugar itself is low in nutritional value and empty calories, so eating too much of it will be a burden to the body. It's important to note that high fructose syrup is particularly easy to overdose on because it's difficult to produce a feeling of satiety.
Pay attention to the daily sugar intake
According to the World Health Organization (WHO) recommended daily recommended intake of sugar for adults (link), added sugar (containing glucose, fructose, sucrose and other sugars) intake should not be more than 10% of the total calorie intake, it is best to be able to be less than 5%, if the "adult daily recommended intake of calories: 2,000kcal," the amount of sugar intake should be The fact that there are so many hand-cranked drinks on the market labeled as "micro-sugar," "natural fructose," and "honey only," has emboldened many people to accidentally consume too much sugar. However, a cup of 700 ml of full-sugar pearl milk tea contains about 70 grams of sugar, which is one cup more than the daily intake of sugar, and even if you choose to drink "less sugar," "micro-sugar," or "honey," it will still contain a large amount of sugar, which is a serious health hazard in the long run. Drink more water, homemade juice, pay attention to sugar intake, usually pay attention to a balanced diet, do not snack snacks or hand-cranked cups as a meal, to avoid falling into the trap of high fructose; in addition, commercially available breakfast cereals, low-calorie slimming shakes, etc. have added fructose, if you want to achieve healthy results, it is recommended that you still want to choose the "sugar-free" items.