Zero fat drinks don't make you fat?
When you see all those colorful drinks labeled "zero fat," you think you can drink without gaining weight? However, zero fat is not equal to zero calories, the sugar contained in the drink will also be converted into the body needs calories. Although the drink is good to drink, but drink too much of the same long flesh is not negotiable.
At present, "zero fat" drinks are quietly popular in the market. Manufacturers firmly grasp consumers' psychology of "less fat is healthier", which makes many people who are worried about gaining weight willing to pay the bill. But is it true that drinking "zero fat" drinks won't make you fat?
1. Fat-free, so it has nothing to do with calories?
"Zero fat is almost no fat at all. It usually contains ingredients like sugar or maltodextrin, and some may also contain protein. Any food or drink that contains one of these three things is going to have calories."
Reporters look at these "0 fat" product ingredients list found that almost all hit "0 fat" label beverage ingredients list can find white granulated sugar, glucose figure. A brand of "0 fat" lactic acid drink, the ingredients list is granulated sugar, glucose, isomaltose oligosaccharide. Some "0 fat" lactic acid drinks, white sugar content than skim milk powder is more. A closer look at the nutrition facts of these zero-fat drinks shows that the fat section is indeed listed as "0", but neither carbohydrate nor energy is listed as "0", with the average carbohydrate content per 100ml drink being no less than 15g.
"Sugar is the main source of energy in drinks. Sugar has energy, 4 kilocalories per gram. A bottle of drink is about 500 milliliters, 5 percent sugar is 25 grams of sugar, 10 percent sugar is 50 grams of sugar, containing 200 kcal energy, equivalent to half a bowl of rice." Fan Zhihong, director of the Chinese Nutrition Society and associate professor of nutrition and food safety at the Food College of China Agricultural University, has done an accounting.
"Nutrients in food include carbohydrates, lipids, proteins, minerals, vitamins,, and water," said Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention. Carbohydrates, fats,, and proteins are all oxidized in the body to produce energy, so they are called 'productive nutrients'. Fat 0 is just the amount of fat in a drink, and it can't be equated with health. The health impact of a drink depends on whether it contains energy and other ingredients. So zero fat is not equal to zero calories. If it has carbohydrates, it has energy as well as added sugar and so on."
2. Getting fat isn't just about fat!
Is it only fat intake that makes us fat? This starts with the mechanism of gaining weight.
"The fundamental reason for gaining weight is that you consume more energy than you burn," Ma said in an interview. "Excess energy leads to obesity. All three nutrients -- carbohydrates, protein, and fat -- are converted into energy in the body. Compared with carbohydrates and protein, foods rich in fat taste better, stimulate people's appetite,, and make people easy to consume more energy. Therefore, fat has been paid more and more attention to obesity prevention. But fat is not the only factor that makes people fat. No matter the intake of carbohydrates, protein,, and fat, as long as the intake of energy is too much, beyond the human body consumption needs, it will cause excess energy and make people fat. "Apart from dietary factors, lack of physical activity is the main reason why chronic diseases such as obesity have been on the rise in China in recent years." Ma Guansheng emphasized."
"Zero fat in general, and zero saturated fat in particular, has some health implications. But for a specific food or drink, it depends on what is in it after zero fat. For example, if you replace fat with food glue to achieve 'zero fat', then it makes a lot of sense for health. If you substitute sugar, syrup,, or maltodextrin, it won't do much for weight loss." Yun Xinxin added. It is a myth that drinking too many "zero fat" drinks does not make you fat.
3. Drink too much juice and get fat.
In the Dietary Guidelines for Chinese Residents, the upper limit of daily intake of oil and salt is clearly required, but there is no recommended amount of sugar intake. Why? Is there a need for a daily recommendation or an upper daily limit for sugar?
Sugar is a carbohydrate that is naturally found in foods, and it is sometimes difficult to tell the difference between added sugar and original sugar. Extra sugar is hard to establish a recommendation because it is not needed. A lifetime of not eating extra sugar is definitely not a health hazard, can only be said to be good for health.
Even if you drink a lot of pure fruit juice, you'll still gain weight. "Whether it's pure fruit juices with added sugar or sweetened beverages with added sugar, there are energy sources. The thick sweetness of pure juice comes from the fruit, but its sugar content is usually between 8% and 10%. "Epidemiological studies have shown that high consumption of pure fruit juice is associated with an increased risk of obesity and diabetes because of the high sugar content."
Aside from fruits and dried fruits, try to avoid any foods that stand out as sweet as possible, and avoid sweet drinks, she advises. Even fruit and dried fruit also need to be limited, the recommended amount of fruit is 200-400 grams a day (not counting the peels and cores), in fact, it is equivalent to the amount of 1-2 big apples, never open to eat.