More "terrible" than sugar and salt! Three highs, diabetes all come to you! You may eat it every day

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Sugar and salt are both common and indispensable seasonings.

And we all know that excessive consumption can induce various health problems - excessive salt intake increases the risk of high blood pressure, cardiovascular disease, and osteoporosis; it also increases the burden on the kidneys and damages the gastric mucosa.

And "the harm of sugar addiction is worse than smoking". Too much sugar will accelerate aging, affect intelligence, damage eyesight, and induce obesity...

Although many people have begun to consciously control their sugar and salt intake for health reasons, do you know that there are actually more terrible "health killers" hidden around us than these two?

Too much MSG

MSG and chicken stock are seasonings often used to enhance the flavor of food when cooking, and many people like to add more of them to increase the taste of food.

But some people think that MSG can cause cancer and should not be eaten, and that chicken essence is better... Are these ideas correct?

1

Chicken essence and MSG have the same main ingredients

In terms of chemical composition, both are composed of monosodium glutamate, both have the function of enhancing flavor and seasoning, and their functions are not much different.

The only difference is that the sodium glutamate content in chicken essence is less than that in MSG, and in addition, chicken or chicken bone powder, spices, inosinic acid, guanylic acid, chicken flavor, starch and other substances are added to MSG to make it more delicious.

2

MSG does not cause cancer, but eating too much is not good

At temperatures above 120°C, monosodium glutamate will turn into pyroglutamate. However, there is currently no evidence to prove its carcinogenicity, it will just lose its umami taste.

Although MSG is non-toxic and harmless, it contains a lot of salt. If you eat MSG without reducing the intake of other sodium salts such as table salt, you may easily exceed the sodium limit.

A high-sodium diet can easily lead to obesity and may also increase the risk of diseases such as type 2 diabetes, hypertension and coronary heart disease.

3

It is safe when used correctly

① Put it before serving

Sodium glutamate is not easy to dissolve at room temperature, but it dissolves best at 70℃~90℃ and has the most umami taste.

Therefore, whether you are stir-frying or stewing soup, it is not advisable to add MSG or chicken essence too early, but should be added when the food is about to be served.

②Add vinegar, no MSG

When cooking sweet and sour fish, sweet and sour spareribs, vinegar-fried cabbage and other foods, it is best not to add MSG or chicken essence.

Because MSG is heated in acidic food, it is more likely to produce pyroglutamate, which makes the dish taste off.

③Control volume

The safe intake of glutamate for humans is 30 mg per kilogram of body weight per day.

For a healthy adult weighing 60 kg, this is equivalent to no more than 1.8 grams per day, which is about one-third of the amount of a beer bottle cap.

When cooking, you can also add some chicken broth, mushrooms, etc. to enhance the flavor and reduce the use of seasonings such as MSG.

Excessive intake of food additives

In order to extend the shelf life, improve quality, increase nutritional content, etc., basically processed foods (such as carbonated drinks, ice cream, dried fruits, candied fruits, hamburgers, canned foods, etc.) will contain food additives.

However, as long as this type of food additive does not exceed the scope and is added in full compliance with the prescribed limits, it is basically harmless to human health.

But some additives are present in many foods, and it is easy to consume too much if you are not careful.

1

Ubiquitous fructose corn syrup

From milk tea, beer, and juice to ketchup, bread, and instant cereal, high fructose corn syrup can be found. It can be said that it is really everywhere.

Fructose corn syrup has the characteristics of cold sweetness, high solubility, strong fruity aroma, anti-corruption ability and low cost, so it has an unshakable position in the field of food processing.

However, excessive intake is the most harmful of all additives!

①Cause fatty liver and diabetes

The fructose syrup in food and beverages is liquid fructose, which will be absorbed by the human body at the fastest speed after ingestion.

Fructose is metabolized in the liver. Excessive intake of fructose will cause the liver to work overload, which can easily lead to fatty liver in the long run. When people become fat, they are prone to insulin resistance, which can cause diabetes.

②Induce gout

Fructose will produce purine when metabolized in the liver. The final product of purine is uric acid. Excessive accumulation and crystallization of uric acid will form tophi.

Therefore, long-term consumption of foods containing high fructose corn syrup additives may also cause hyperuricemia and increase the risk of gout.

2

Exogenous propionic acid can disrupt metabolism

Dairy products, ham, bread, cake, instant noodles, these familiar foods inevitably contain some preservatives due to the need to make, preserve, transport and maintain flavor, and propionic acid is the most commonly used preservative.

The microorganisms in the human colon can break down dietary fiber to produce propionic acid, which, as a short-chain fatty acid, can regulate immunity, improve systemic inflammation, and reduce cardiovascular damage caused by hypertension.

However, the effects of exogenous propionic acid added to food on the human body are completely different.

A report published in the American journal Science Translational Medicine stated that exogenous propionic acid may cause obesity and insulin resistance.

Researchers from the Harvard University Institute of Public Health and other institutions conducted a controlled trial on 14 healthy people. The subjects were randomly divided into two groups. One group had 1 gram of propionate added to their meals, and the other group had a placebo added.

The results showed that shortly after the meal, the levels of hormones such as norepinephrine and glucagon in the blood of the subjects in the propionate group increased significantly.

This suggests that propionate may act as a "metabolic disruptor," potentially increasing the risk of diabetes and obesity in humans.

3

Trans fatty acids make you dumber the more you eat them

Trans fatty acids are more resistant to high temperatures, less likely to deteriorate, and can improve the water retention of products, add crispness to foods, and thus extend the shelf life of foods. Therefore, they are widely used in the raw materials for making various biscuits and pastries, including vegetable butter, margarine, shortening, salad dressing, cocoa butter substitutes, etc.

These "artificial" trans fatty acids are non-essential fatty acids for the human body. Excessive intake can cause great harm to health!

A study published in the international journal Neurology showed that trans fatty acids may be a risk factor for all-cause dementia and Alzheimer's disease. In addition, it increases blood viscosity and easily causes atherosclerosis and thrombosis.

Therefore, for the sake of health, it is best to eat less processed foods and choose more natural, less processed foods, while also controlling the quantity.

Source: BTV I am a Great Doctor official microblog (ID: woshidayisheng)

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