According to the Chinese Disease Control WeChat official account, in recent years, with the continuous improvement of residents' health awareness, various "sugar free" foods have mushroomed on the supermarket shelves: sugar free biscuits, zero sugar gas soaked water, diabetes special cakes... These products seem to open a door for diabetes patients to "satisfy their hunger". But when you feel at ease and indulge, have you ever thought that behind the word 'sugar free', there may be an unexpected 'sweet trap'? What is' sugar free food '? According to national standards, every 100 grams of solid or 100 milliliters of liquid food with a sugar content of ≤ 0.5 grams can be claimed as "sugar free". The term 'sugar' here mainly refers to monosaccharides and disaccharides such as glucose and sucrose. In order to maintain the pleasant sweetness of food without adding sugar, sugar free foods are usually supplemented with sweeteners, also known as "sugar substitutes". Sugar substitutes are mainly divided into three categories: artificially synthesized non nutritive sweeteners such as aspartame, acesulfame, sucralose, sodium saccharin, etc., which are characterized by extremely high sweetness, almost no calories, and do not participate in blood glucose metabolism after absorption by the human body; Non nutritive sweeteners from natural sources, such as stevioside and siraitin, also have the advantages of low energy and no effect on blood sugar; Nutritional sweeteners, such as erythritol, xylitol, maltitol, sorbitol and other sugar alcohols, are partially absorbed in the intestine, and excessive intake can still cause blood sugar fluctuations. So, 'sugar free' does not mean 'absolutely zero sugar'. Sugar free does not mean no carbohydrates, no calories, no fat, and no sugar increase. The true "culprit of sugar increase" is carbohydrates, whose family includes "digestible carbohydrates" (starch, glycogen, disaccharides, etc., which can be broken down into glucose and enter the bloodstream) and "indigestible carbohydrates" (dietary fiber, not involved in blood sugar metabolism). Digestible carbohydrates are something that sugar lovers need to pay more attention to. The main ingredient of most sugar free foods (such as sugar free cookies, bread, pastries) is still flour, and its core component is starch. After entering the human body, starch is broken down by amylase and ultimately converted into glucose, leading to an increase in blood sugar. In addition, in order to enhance the taste, many sugar free foods will add a large amount of oil. Excessive fat can affect insulin signaling and induce or exacerbate insulin resistance. Meanwhile, excessive intake of high-fat diet can lead to excessive total calories, which in turn can cause weight gain and worsening blood sugar control. What needs to be more vigilant is the "sugar free" label. Some products only indicate 'no sucrose', but may have added glucose, maltose syrup, or maltodextrin that can increase sugar faster. For sugar lovers, this is undoubtedly an 'invisible sugar bomb'. How to scientifically choose 'sugar free food'? Sugar lovers who choose sugar free foods need to master the "three-step method of label interpretation" to accurately avoid risks. At first glance at the ingredient list: Beware of "hidden sugars": in addition to white sugar, avoid glucose, maltose, fructose syrup, honey, etc; Pay attention to ingredient sorting: The ingredient list is sorted in descending order of content. If "wheat flour" and "vegetable oil" rank first, it indicates that it is a high carbohydrate, high-fat "staple food" or "pastry", rather than a true low calorie snack; Identify the type of sugar substitute: Understand which sweetener is used, whether it contains high calories, and whether it has a sugar raising effect, so as to have a clear idea; Pay attention to the amount of sugar substitutes added: If the sugar substitute component appears at the end of the ingredient list, it indicates that the amount added is relatively small, while ranking at the top means that the content is high. Second, look at the nutrition chart: Focus on "carbohydrates" and "fats", which are the core factors affecting blood sugar and weight. You can calculate how much "staple food" and "fat" you consume when eating a "sugar free food"; Pay attention to "energy", if the total calorie intake exceeds the limit, blood sugar control will be out of the question. Third, check the authenticity of the claim: If it is claimed to be "sugar free", but the "carbohydrate" content in the nutritional list is high, or the ingredient list contains starch syrup, etc., it is necessary to remain skeptical; If the packaging is labeled with "no sucrose" or "zero added sugar" but does not indicate the specific sugar content, or if the sugar content exceeds 0.5 grams/100 grams or 100 milliliters, it is considered false advertising; Prioritize purchasing products from legitimate brands and channels to ensure food quality. The core principle of consuming "sugar free foods" is that sugar free foods should be positioned as "dietary adjustment tools" or "sugar control tools" for diabetics, rather than "exemption gold medals" or "therapeutic drugs". To truly serve health, the following principles must be followed: strict limits, no compensation: never relax restrictions on meals or other snacks just because you eat sugar free food. Remember that "total control" is the cornerstone of diabetes diet. Prioritize natural foods over processed foods: Instead of choosing deep processed sugar free pastries, it is better to prioritize natural and healthy foods, such as a small portion of low sugar fruits (when blood sugar is stable), original nuts, sugar free yogurt (containing only milk and mushrooms), etc. Post meal monitoring and personalized management: After trying a new sugar free food, it is recommended to measure blood sugar 2 hours after meals. This is the 'gold standard' for understanding the impact of this food on your personal blood sugar, which can help you make the most personalized adjustments. Remember the key points, comprehensive management: sugar free foods can never replace balanced diet, regular exercise, standardized medication, and regular monitoring. It is just an optional auxiliary means on the long road to sugar control, and cannot shake the core position of comprehensive management. (New Society)