How many of you are right about the concept of correct sugar control?

Nowadays, the topic of sugar reduction and sugar control has received widespread attention from all walks of life, but the public has doubts
about how to use sugar rationally and reduce sugar scientifically.
To this end, Kexin Food and Health Information Exchange Center, together with the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, the Health Communication Branch of the Chinese Preventive Medicine Association and the Chronic Disease Prevention and Control Branch of the Chinese Preventive Medicine Association, issued the "Scientific Three Reductions, Smart Sugar Use" Joint Tips to help consumers, especially children, adolescents, overweight and obese people cultivate reasonable dietary habits
.

You should not "talk about sugar color change"

The focus is on controlling "added sugars"

In addition to providing sweetness in food, sugar also affects texture, taste, aroma and color, and is often used as a raw material for pickling and preservative, so it is widely used
in home cooking and the food and beverage industry.
Sugar control, sugar reduction is the general trend, but experts suggest that sugar should not be "demonized", Chinese Academy of Engineering academician Chen Junshi pointed out: children, adolescents and overweight and obese people should pay more attention, and the general population can enjoy food under the premise of a reasonable diet, do not have to talk too much about "sugar" color change
.

In fact, sugar is one of the important nutrients for life-sustaining activities: in addition to providing energy, it is also an important substance that makes up the body's tissues and cells, in addition to participating in fat and protein metabolism
.

Ding Gangqiang, director of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, also stressed that the focus of sugar control is to control added sugar, rather than the fructose, lactose, etc.
naturally contained in fruits and vegetables and milk, and the intake of fruits and vegetables and milk of Chinese residents is generally insufficient
.

Experts also emphasized that food diversity and balanced eating are the core of healthy diet, and controlling energy intake is an important way
to prevent overweight, obesity and related chronic diseases.
Sugar control is only one aspect, the relationship between sugar and health is the key to quantity, excessive intake will be harmful
to health.

Relevant data display

The main source of sugar intake for Chinese residents is cooking

According to the "Sugar Intake Level and Risk Assessment of Urban Residents in China", the primary source of daily sugar intake of Chinese residents is cooking sugar, so controlling the amount of sugar used in household kitchens, canteens and restaurants is very important
for sugar control and sugar reduction.
Zhong Kai, director of Kexin Food and Health Information Exchange Center, provided several sugar control suggestions for everyone:

1.
The main source of cooking sugar is white sugar and brown sugar used directly, followed by sugary sauces such as ketchup, salad dressing, sweet pasta sauce, and jam
.
Dishes made by traditional cooking methods such as sweet and sour, teriyaki, shredded, and fried sugar should not be eaten
frequently and in large quantities.

2.
When eating out or ordering takeaway, you can ask the merchant to put less or no sugar, accompany the meal with water or tea, and replace the dessert with fresh fruit
.
If you choose a beverage, choose a diet no, low sugar or small package
.

3.
If there is a need for sugar control, sweeteners
can be used as appropriate when cooking.

When buying sugary foods, look at the label

Be careful with hidden added sugars

Processed foods are not the main source of sugar intake for Chinese residents, but with the increasing consumption of prepackaged foods, the intake of added sugars through processed foods should be taken seriously
.
The public is advised to check the food ingredient list and nutrition label when choosing pre-packaged food, and choose the right product
wisely.

The high ranking of food ingredients means higher content, of which sugar in addition to white sugar, sucrose, syrup, more hidden forms are honey, concentrated fruit juice, etc.
, while adding a variety of sugary ingredients may make it rank.

"NRV%" in the nutrition label represents the ratio of the nutrient content of food to the recommended daily amount, which is an important reference
for purchasing food.
But when estimating, pay attention to whether nutrition labels are "per 100 grams" (or per 100 milliliters) or "per serving", sometimes more than one
serving of a food package.

People with sugar control needs to prefer products with low sugar content or labeled "low sugar" and "sugar-free" among similar products
.
Choosing small, small-portion products can also help control energy intake
.