What do (diet) doctors choose as the ‘nutrient to avoid most while dieting’?

Doctors say the most important thing to avoid when dieting is Select 'sugar' as an ingredient. If you are concerned about your health, you should be careful about your intake of fructose, especially among sugars.

 

According to a survey of 1,000 doctors conducted by Health Chosun and InterMD last year, "sweet foods" were overwhelmingly chosen as "foods that you would never eat while dieting." To be precise, the order was ▲sweet foods such as tang hulu and cake (37.5%) ▲instant foods such as pizza and hamburgers (21.2%) ▲high-carbohydrate foods such as tteokbokki (18.5%) ▲high-sodium foods such as ramen and stew (12.0%) ▲high-fat foods such as fried foods (9.4%).

When you consume carbohydrates such as sugar, all carbohydrates are broken down into monosaccharides in the small intestine and absorbed. Monosaccharides include glucose, fructose, and galactose. Galactose is a component of lactose, the main sugar in milk. The monosaccharides we normally consume are glucose and fructose. Both are bad, but fructose is more harmful.

 

Of the glucose absorbed into the bloodstream, 20% is absorbed by the liver and stored as glycogen, while the remainder is used as fuel for all the energy we need to move. Of course, eating large amounts or foods with a high glycemic index leads to excessive secretion of insulin, a hormone that lowers blood sugar, and impaired pancreatic function. When excessive insulin secretion lowers blood sugar, the body quickly perceives the need for more glucose even after absorbing sufficient glucose, leading to persistent cravings for sweets. Excess glucose used as fuel is converted to neutral fat, which is stored in fat cells. This increases the risk of developing diabetes, obesity, and other conditions.

 

Fructose is even worse for your body than this. Although it shares the same chemical formula as glucose, its arrangement is different and it undergoes a completely different metabolic process. Unlike glucose, fructose is largely absorbed and stored in the liver, placing a greater burden on the liver. It is converted to neutral fat, causing fatty liver disease. This fat increases the risk of inflammation, allergic reactions, and autoimmune diseases. A research team from the Tianjin Institute of Food Safety Inspection and Technology in China stated in a paper, "Fructose metabolism is similar to alcohol metabolism in the liver."

 

The research team observed changes in metabolite levels after having participants consume fructose and glucose. They found that fructose significantly increased levels of pro-inflammatory compounds. Furthermore, fructose does not increase satiety, leading to persistent cravings for sweets.

 

To identify foods high in sugar, first check the "sugar" content on the nutrition facts label. The recommended daily intake is 50g, so if a product contains more than 20g of sugar, it's considered excessive. Specifically, whether a product contains a lot of fructose can be determined by checking the ingredients list.

 

High-fructose corn syrup, a 50/50 mix of glucose and fructose, is labeled as HFCS, corn syrup, corn sugar, maltodextrin, glucose syrup, or high-fructose corn syrup. If you see these terms on an ingredient list, it's best to avoid it. It's often found in high-sugar foods like soft drinks, bread, cookies, and rice cakes.

 

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These days, even if you look at zero calories,

Be sure to check the additives

I don't drink much anymore

 

"Dang" Anything, especially be careful about your health

We need to warn children too~