According to popular science China, with the footsteps of summer, more and more patients have discussed the problem of weight loss.When formulating a diet plan, when it comes to fruits, the content of the conversation often appears:
Patient: Can I still eat watermelon?Me: Yes!Patient: Ah?Really?The sugar content of watermelon is so high!Are you sure?Me: Really, no flickering you!
Patients: But many people say that watermelon is too sweet and too long and too long, and you can’t eat if you want to lose weight …
Today, this article mainly includes 4 parts:
Just name for watermelon!
Is the sweeter fruit, the higher the sugar content?
Is the sweeter fruit, the easier it is to gain weight?
Can friends with diabetes eat watermelon?
01
What are the decisive factors of fruit sweetness?
First, we need to understand 3 points:
Fruit is not pure and sweet, but a mixture of sweet and sour and bitter taste;
The sweet acid taste is the main body, which is produced by sugar and organic acids;
The final taste feel is not a simple superposition of sweetness and sour taste, but the comprehensive results after soluble sugar in the fruit and different organic acids.
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Based on these 3 points, you also need to master the key knowledge below:
The soluble sugar in fruits includes: glucose, fructose, sucrose, etc.;
Organic acids in fruits include: gibic acid, citric acid, alcoholic acid, etc.;
The sweetness of fruits depends on the types, content, and proportion of various sugar and acids mentioned above.
02
Is the sweet sugar, the higher the amount of sugar?
This involves the degree of influence of different sugar components on the sweetness, or the degree of contribution.Although they are all sugar, the sweetness of glucose, fructose and sucrose is large.
Generally, the sweetness of sucrose is used as 1.0;
The sweetness of fructose is 1.75 ~ 1.8;
The sweetness of glucose is 0.7 ~ 0.75.
Therefore, when the ratio of the sugar group contained in a fruit is different (that is, the percentage of glucose, fructose, and sucrose is different), the sweetness value of this fruit will be different.
This is not the final ending of this fruit’s "sweet and not sweet, how sweet".Although the content and proportion of soluble sugar have the greatest impact on sweetness, it has been mentioned earlier that organic acids are also "shareholders" in "sweet manufacturing", have the right to speak and decision -making.
When the sugar acid is <20, the flavor is light or sour;
When the sugar acid ratio is between 20 and 60, the flavor is sweet and sweet;
When the ratio of sugar acid is> 60, the sweetness is enhanced.
Lemon’s sugar degree is nearly 10 %.This sugar degree is higher than tomato, closer to the sugar degree of strawberries.However, no one has always said that lemons are "sweet" and only say it is "sour".This is because its acidity is high.The acidity of lemon usually exceeds 4.5 %.Gallery copyright picture, reprint use may cause copyright disputes
Well, do you think this is the conclusion?No!Not end yet!
Even if the same sugar acid ratio, or the same fruit, give different people, the sweetness you feel will be different!This is because: the sweetness threshold of each of us is different!
What does that mean?The "ability" of different people’s tongue feels sweetness is different.
First of all, we need to understand that the taste buds on the tongue are the main sense of taste. In addition, the surface of the oral and pharynx mucosa also has scattered taste buds.A person has about 9,000 taste buds, which is responsible for helping us feel the stimulus of various flavors from food, and the sweet taste buds that feel sweet are mainly distributed at the tip of the tongue.
However, the ability of taste buds to feel the taste is not infinite, but limited.Take sugar water as an example. When we add 0.1 grams of sugar to 100 ml of water, we can hardly feel the sweetness. As the amount of sugar added to the water increases or decreases, we can clearly taste the sweetness of this glass of water.From scratch, from light to thick, from beautiful to sweet …
When we can taste the sweetness, that sweetness is our "sensory threshold".When the sugar molecule in the solution reaches a certain amount, the sweetness that the tongue can feel will not change anymore. We call it the "maximum threshold".
Some people have studied with sucrose solution and found that women’s sweetness and sensitivity interval is larger than men of the same age, that is, lower sensory thresholds and higher thresholds -women can feel the sweetness range widerEssence
Seeing this, many friends may suddenly realize: No wonder women prefer to eat sweets …
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From the above knowledge points, it is not difficult to summarize 2 conclusions:
The higher the sweetness of the fruit, the higher the sugar content; the
Sweetness is a sense of taste. The same fruits may feel sweet, and others may not feel the same.
Then, return to our protagonist today, watermelon.The reason why it tastes beautiful and sweet is because of the soluble sugar contained in watermelon, the proportion of fructose is very high, and the organic acid content of watermelon is low.
In fact, the total sugar content of watermelon is low in the fruit army.In contrast to it, it is the dragon fruit. It is not too sweet to eat, but the sugar content and calories are not low.
After all, the main ingredient of watermelon is moisture. As a fruit with a moisture content of about 90%, where can it be "bad" in the matter that you let you get fat?Intersection
03
What are the fruits that help you gain weight?
Statement in advance: In the matter of "fat", fruits will definitely not carry a pot!The reason is that aside from all genetic and disease factors, the contribution of food alone to fat and thinness is that the final decisive factor is whether all our calorie intake and energy consumption are positive or negative:
The calories consumed by physical activity through dietary intake all day, and for a long time, the weight gain;
The heat consumed by the heat of physical activity through the dietary intake throughout the day, and for a long time, the weight is alleviated.
Rather than afraid of gaining weight, it is better to exercise more.Gallery copyright picture, reprint use may cause copyright disputes
Therefore, it is impossible to make you "fat" alone!Unless you eat a bunch of fruits on the basis of three meals and snacks a day, even if you eat low -calorie fruits, you ca n’t carry the total heat “blessing” brought about by the large amount.Conversely, no matter whether your diet and exercise are self -disciplined, a fist -sized fruit, even if the calories are high, will not help you "make blessings overnight" or "blessing in January".
Next, I list a table to help you understand that it is also 100 grams of flesh. The sugar content of different fruits and the ability to help you grow meat.
Remarks: The sugar content in it is the amount that can be used after dietary fiber.
How about, after reading this table, have you subvert your awareness of the sweetness and calories of fruits?
In terms of calories and contributions to weight, the same 100 grams of flesh, of course, the higher the more calories of the sugar content, the greater the contribution to the weight; the lower the calories of the sugar contentThe smaller.
However, the saying: For friends who have no blood sugar problem and just want to control weight, the sugar content is not a problem, and eating is the key.As long as the right amount, what to eat and what to eat -fruit is definitely not the last calories that overwhelm your weight!
04
Can diabetic patients eat watermelon?
The answer is yes!Must be able to!Not only watermelons, they can be eaten by any fruits!
Friends with diabetes, on the question of fruit, the key knowledge that needs to be mastered is not whether you can eat it, but how to choose, and how much you eat.You need to pay attention to the fruit:
GI value, that is, the blood glucose generation index.Simple explanation is that after the same 100 grams of food enters the stomach, the level of blood sugar fluctuations in your blood sugar, the faster the speed of the blood sugar, the lower the blood glucose speed, the slower;
GL value, that is, blood sugar load.GL = Food’s GI × ingested food can use carbohydrate content.Some foods have a low GI value, but the sugar content is high (that is, the content of carbohydrates available); some food GI values and sugar content are very high or very low; while some foods are high, although the GI value is very high, and some foods are high, and some foods are high, and some foods are high, and some foods are high.But the sugar content is very low.After these foods enter the stomach, the influence of blood sugar, that is, the GL value is naturally different.Generally speaking, we call GL> 20 as high GL foods, which has a greater impact on blood sugar; the GL <10 is called low GL food, which has a relatively small effect on blood sugar; and GL is between 10 and 20 forThe impact of GL food in GL is in the middle of blood sugar.
Take watermelon and apples as an example:
The GI value of watermelon is very high, GI = 72, but its carbohydrate content is very low. Each 100 grams of watermelon contains 5.8 grams of carbohydrates, aside from 0.3 grams of dietary fiber.It is 5.5 grams.So the GL = 72%× 5.5 = 3.96 of the watermelon is a low -GL food.
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Apple’s GI value is very low, GI = 36, but the content of carbohydrates can be used in every 100 grams of flesh.So Apple’s GL = 36%× 12.3 = 4.428 also belongs to low GL food.
Obviously, the GL value of watermelon and apple is very similar.Therefore, if you eat 100 grams of flesh, the influence of blood sugar is more similar.
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This analysis, I believe that friends with diabetes immediately relieved: it is so hot in summer, and eating a small amount of watermelon in the two meals is completely possible.Just pay attention to the amount of feeding. If you control it at 150 grams, you don’t have to worry about the impact of blood sugar.
However, if you eat several times a day, or several 150 grams of watermelon (pulp), please lose the corresponding staple food to avoid significantly fluctuating blood sugar.
I wonder if this article today has successfully solved all the confusion between the sweetness and sugar content of fruits and sugar content, and the sweetness and long meat?Or did you break your "I insisted" to some fruits?Welcome to tell me your feelings in the message area, and you are welcome to forward it to your friends and relatives to refresh everyone’s wrong awareness of the fruits.
Finally, send a love reminder: If you are losing weight, the best time to eat melon is the time to add meals or before dinner, not the time after meals.Otherwise, you will break your power if you are not careful …
