Do you know that drinking milk tea and eating desserts are unfriendly, or can't help but buy them and show off a few bites? Actually, it's not your fault. Because our bodies consume 10 trillion glucose molecules per second, and the most direct and quickest way to obtain energy is through food intake. However, for many people who need to control their sugar intake, eating correctly is not easy. Today, we will list four common misconceptions in sugar control diets for you. Misconception 1: It's okay to eat more sugar free foods. Nowadays, people are paying more attention to the instructions on food packaging when buying things. They not only need to check the production date, but also pay attention to the words "sugar free" and "xylitol". Are sugar free foods absolutely safe for people with sugar control and can they be eaten openly? The General Rules for Nutrition Labeling of Prepackaged Foods in China stipulate that "sugar free" only refers to the sugar content in the food being ≤ 0.5g/100g (or 100mL). Here, "sugar" does not include carbohydrates or sweeteners such as starch, maltodextrin, and sugar alcohols (such as xylitol and maltitol). In fact, besides sweeteners, these starch, maltodextrin, and sugar alcohols can all generate energy in the body, which means that these so-called sugar free foods can be synthesized and converted into glucose in the body. Furthermore, "sugar free foods" may contain a large amount of starch and oil, with starch increasing sugar and oil increasing total calories. Long term excess can still exacerbate insulin resistance, rather than a true lack of sugar. Misconception 2: Not eating staple food can cause blood sugar to fall into bed. I have found that many patients believe that "staple food=carbohydrates=the culprit of sugar elevation", eat very little staple food, and even choose not to eat staple food at all. In fact, the harm of not eating staple food to the body cannot be underestimated. When there is insufficient intake of staple foods that can easily induce hypoglycemia, blood sugar fluctuations are greater. The glycogen reserves in the body are rapidly depleted, and if combined with hypoglycemic drugs or insulin at this time, hypoglycemia is highly likely to occur. Disrupting organ function and not eating staple foods can easily lead to nutritional imbalance. Staple foods are rich in B vitamins. Long term non consumption of staple foods can lead to a deficiency of B vitamins, causing fatigue, neuropathy (numbness in hands and feet), and weakened immunity; Insufficient dietary fiber can increase the risk of constipation and intestinal diseases. When the intake of staple foods is insufficient, our body is "forced" to break down protein for energy supply, resulting in a decrease in muscle mass, a decrease in basal metabolic rate, making it more difficult to control weight in the future, and a decline in physical strength. So, in order to achieve a balance between sugar control and health, it is suggested that you eat less staple food and optimize the types of staple food. Myth 3. People with diabetes can't eat fruit. Some people think that eating fruit will inevitably lead to increased blood sugar, because fruit contains a lot of fructose. In fact, fruits are rich in vitamins, minerals, and dietary fiber. Complete fasting would miss out on their nutritional value, and scientific consumption of fruits can actually assist in blood sugar management. Therefore, when eating fruits, we should follow the principle of "scientific selection and reasonable control". Choose the right timing to lock in between meals, which can avoid blood sugar peaks and valleys. Choose the right type of fruit with low glycemic index (glycemic index) and high fiber, and avoid high glycemic index fruits such as apples, pears, peaches, pomelos, and kiwis. Be cautious of mangoes, pineapples, grapes, and semi ripe bananas. Control the total amount in batches and quantities, with a daily limit of no more than 200 grams. But when diabetics have poor blood sugar control (such as fasting>8.0mmol/L, 2-hour postprandial>13.0mmol/L), it is still recommended to consult a doctor or nutritionist first, and then develop a personalized fruit consumption plan, so everyone should no longer be afraid of high blood sugar and not eat fruits. Myth 4: As long as the blood sugar is stable, you can drink two more cups. Every year, diabetes patients will come to the outpatient clinic because of drinking, mainly because drinking leads to too high blood sugar, or even hypoglycemia, as well as aggravating complications. In fact, alcohol has a significant impact on blood sugar. Asymptomatic hypoglycemia alcohol metabolism depends on the liver, which is also an organ that produces glucose. When we drink alcohol, the liver first recognizes that alcohol begins to break down and stops producing glucose, causing a rapid decrease in blood sugar and triggering hypoglycemia. Exacerbating insulin resistance and damaging pancreatic function, alcohol produces about twice as many calories as carbohydrates. Long term alcohol consumption can lead to obesity, causing sustained blood sugar control and accelerating the progression of complications such as kidney disease and neuropathy. Therefore, the best choice for diabetes patients is still "no drinking". If blood sugar is properly controlled, drink two glasses and follow the daily alcohol intake of ≤ 25 grams for males and ≤ 15 grams for females. And it is necessary to avoid drinking alcohol on an empty stomach or after taking medication. Wen/Li Jing (Shunyi Women and Children's Hospital, Beijing Children's Hospital) (News Agency)