In recent years, many people have adopted the habit of eating more vegetables and less rice, under the pretext that "low-sugar foods are nutritious and less likely to cause weight gain." Nutritionists in our country have spoken out against this trend, arguing that low-sugar foods cannot replace staple foods. The reasons for this are as follows:
1. The human body's energy comes from food, and there are three types of nutrients in food that can generate energy: protein, fat, and carbohydrates. According to the basic principles of nutrition, the proportion of energy supplied in the daily diet of residents should be: protein, fat, and carbohydrates accounting for 10%–15%, 20%–25%, and 60%–70% of the total energy supply, respectively. If one follows a low-sugar diet, it means eating more vegetables and less or no rice, so the body's required energy would have to come from the protein and fat of large amounts of meat and fish. This goes against scientific principles because the energy provided by carbohydrates is the most economical and primary source of energy for the human body.
2. The result of a low-sugar diet will inevitably lead to an increased intake of poultry, livestock, and fish rich in protein and fat. More oil is consumed, and even vegetables are often stir-fried with excessive amounts of oil. This will inevitably lead to excessive fat accumulation in the body, causing obesity, which will in turn be followed by hyperlipidemia, hypertension, and coronary heart disease.
3. A low-sugar diet means consuming less staple food, so the intake of carbohydrates is far from meeting the body's needs. This can lead to a deficiency of important substances in the body. For example, a reduction in glucose can affect brain function. Research shows that the brain needs about 130 grams of starchy staple food daily for energy. If this is insufficient, it can lead to listlessness, poor concentration, slow thinking, and anxiety. B vitamins are closely related to carbohydrate metabolism; a deficiency can cause metabolic disorders, delayed wound healing, reduced tolerance to blood loss, as well as fatigue, insomnia, and loss of appetite.
Knowledge Window:
Based on their sugar content, foods are classified into three categories: high-sugar, low-sugar, and sugar-free. Foods high in sugar mainly include refined sugar and various grains; sugar-free foods mainly include various cooking oils; low-sugar foods mainly refer to vegetables, fruits, and meat. The formal name for low-sugar foods is "low-carbohydrate foods," which means consuming more fat and protein and less carbohydrates in the diet—essentially, eating more vegetables and less rice.