(image taken from pixabay)
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For a long time, many dieters and health experts have called for eating more fruits and vegetables, but a balanced diet is expensive and may cause big problems. Among them, because of the high sugar content of fruit, fructose is easy to be converted into fat accumulation, and many women who love fruit have serious fatty liver!
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Many fruits have high GI values.
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The so-called GI value refers to the influence of a certain food on blood sugar, also called "blood sugar index"; Initially, the glycemic value was used as a dietary reference for diabetic patients, and it has become a popular reference index for weight loss in recent years. When blood sugar soars rapidly, in order to alleviate the high blood sugar, the brain will send instructions to the pancreas to secrete insulin into the blood and convert sugar into fat for storage. In other words, eating food with high GI value at one time is easy to cause fat accumulation.
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Many fruits have high GI values, such as raisins, mangoes, pineapples, bananas, lychees and longan. These are easy to make blood sugar soar. Be careful when eating, or do some simple aerobic exercise after meals to consume as much sugar as possible.
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Why does fructose easily turn into fat?
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Fructose is the sweetest of all natural sugars, so it has become the most popular sweetener source in the food industry. In the past, fructose was considered to be healthier because it was less likely to * * insulin; However, it was later found that fructose still has some negative effects on the body, such as the hyperglycemia mentioned above, and it will be quickly converted into fat.
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The Southwest Medical Center of the University of Texas in the United States studied the rate at which fructose is converted into fat. The results showed that the conversion rate of fructose was amazing, and the subjects were all healthy people with normal weight. Researchers suspect that if overweight people take fructose, it may have a worse effect. This study was later published in the Journal of Nutrition.
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Fructose and glucose can be easily converted into neutral fat. The difference is that after glucose enters the blood, the liver will judge whether to convert glucose into fat or energy for the body to consume. Fructose will skip the liver judgment, so it is easy to form fat. Another kind of sugar that can be easily converted into fat is sucrose, and the sugar we often eat is sucrose.
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The timing of eating is the key.
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The amount of activity at night is small, and the sugar intake is naturally easy to be converted into fat, so it is best not to eat fruits at night, unless they are fruits with low GI value, such as tomatoes, kiwis and grapefruit. On average, you can eat about 200-400 grams of fruit a day, which is about one or two servings of fruit. Eating too much fruit will consume too much sugar, which often does more harm than good to the body.
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Of course, besides fruits, other foods with high GI value are not suitable for eating at night, such as refined starch foods, such as white rice, white flour, pasta and so on. And chocolate, high-sugar drinks, biscuits and other foods.
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