A 25-year follow-up study at Brigham and Women's Hospital in Boston, USA, found that both low-carbon diet and high-carbon diet will reduce life expectancy, which is just the opposite of the popular ketogenic diet, and it also makes people wonder how to eat it. Hong Jiande, a metabolic physician at Shutian Clinic, said that according to the current eating habits, sugar accounts for 5-6% of the calories.

sugar can even drop three highs!

Hong Jiande said that everyone thinks sugar is too dangerous. "Sugar is not good because you eat it until you get fat. For example, if you eat white rice until you gain weight, triglyceride will increase, so of course it is not encouraged, but if you control it, eating sugar will be healthy. However, the intake of starch should absolutely avoid refined and reprocessed starch. "Rice noodles, glutinous rice noodles and any kind of western food are all unhealthy.

In the past, it was thought that Asians were prone to diabetes because they ate too much starch. However, according to a study published in the American Journal of Diabetic Care in 26, it was found that diabetics adopted an "Asian-style high-sugar diet", that is, the proportion of sugar was raised to 8% of the calories of a meal, and glycosylated hemoglobin was significantly reduced by 2 percentage points, which was also confirmed in a study in South Korea in 216.

Hong Jiande said that the so-called "Asian high-sugar diet" means that early Asians all ate unprocessed and denatured starch such as sweet potatoes and brown rice. Although the calorie ratio is high, as long as protein eats enough, there is actually no problem; "Those patients' hyperlipidemia, hypertension and hyperglycemia have all dropped, which is also a common problem for diabetics.

Different starches have different effects

In this study, the main source of starch is potato because it is based on American eating habits. Hong Jiande said that the glycemic index of potato is 25% faster than that of white rice, so the blood sugar control is not as good as that of white rice; But the advantage is that potatoes are rich in vitamin B, including B3 (nicotinic acid), B9 (folic acid), and rich in vitamin C, which is relatively nutritious.

But Hong Jiande said, "To implement a healthy diet, it must be in line with the taste, easy to obtain and cheap. Therefore, for Taiwan Province people, the best source of sugar is white rice, and the nutrients that potatoes have can be obtained through other vegetables and fruits.

"For example, I won't ask people to eat five grains of rice and ten grains of rice. It's too difficult for you to eat them every day." Health "and" gourmet "are not single topics. In fact, you can eat very healthy by eating starches such as white rice, brown rice and sweet potato. "Hong Jiande said, in fact, it is important to eat different kinds of food, instead of singling out sugar, protein and fat and desperately trying to reduce one of them.

Sugar is the foundation of maintaining health

Hong Jiande said that the so-called low-carbon diet actually gives the calories needed to protein and fat, but the energy source of the human body is glucose, and both protein and fat have to be converted, resulting in a metabolic burden on the body; "If you eat too much meat, protein will have renal failure if he can't metabolize it, and the calcium content in urine will also increase, not to mention the fat. Cardiovascular diseases and ketosis will come, and the brain only eats sugar as nutrients, and if it eats too little, people will become strange and have a bad temper for a long time.

"Starch accounts for 5-6%, because a person only needs 1 gram of protein per kilogram, and eating a piece of meat is almost the same, and the fat should not exceed 3% of the required calories, so starch can account for more than half." Hong Jiande said that if rice is boring every day, chestnuts and mung beans can be added, and different starches can be mixed and cooked, which will make the taste better and increase the diversity of food.