[Enough science] Three MINUS three health： no sugar ≠ no energy to reduce sugar. Remember these four sentences.

　　"Sugar-free does not mean no energy." Researcher Li Jianhong, deputy director of the obesity and metabolic disease prevention and control office of the Center for Chronic Diseases of China CDC, said that according to the national food safety standard "General Rules for Nutrition Labeling in prepackaged foods", "0 sugar" means that if the sugar content is less than or equal to 0.5g per 100g of solid food or 100ml of liquid food, it can be labeled as "0 sugar" or sugar-free. In addition, sugar-free does not mean that there are no other energy-supplying substances, such as starch and fat, which can provide energy.

　　According to the source data of Chinese residents’ sugar intake, the four types of food with the highest proportion are edible sugar, sugary dairy products, baked goods and beverages, accounting for 28.8%, 24.4%, 19.9% and 17.7% respectively. It is worth noting that sugary drinks are the main source of added sugar for children and adolescents. The data shows that 13 years old — 17 and 18 years old — The food with the highest proportion of sugar intake in the 29-year-old group comes from beverages, reaching 32.8% and 31.0% respectively. Experts say that increasing the intake of sugary drinks will increase the weight and body mass index of children and adults. Excessive intake of sugary drinks can increase the risk of type 2 diabetes and dyslipidemia in adults. In addition, excessive intake of added sugar will increase the risk of dental caries.

　　The Dietary Guidelines for China Residents (2022) points out that the intake of added sugar should be controlled not to exceed 50 grams per day, preferably below 25 grams. It is suggested that the energy provided by the intake of added sugar should not exceed 10% of the total energy, preferably not more than 5% of the total energy. Experts say it is very important to control the amount of sugar used in families, canteens, restaurants and kitchens. Reduce the amount of sugar used in cooking, consciously control the amount of sugar used in cooking, and be alert to the existence of invisible sugar such as sweet noodle sauce. Pay attention to control the intake of added sugar when eating out or playing outside. In addition, pay attention to food nutrition labels and reduce the consumption of high-sugar packaged foods. At the same time, it is suggested to replace sugary drinks with white water or tea. (Photo design/Liu Jingjing
Proofreading/Lou Hao)