{"id":6121,"date":"2019-09-18T12:00:02","date_gmt":"2019-09-18T12:00:02","guid":{"rendered":"https:\/\/glohs.hk\/?p=6121"},"modified":"2020-08-03T08:32:04","modified_gmt":"2020-08-03T08:32:04","slug":"perils-of-sugar","status":"publish","type":"post","link":"https:\/\/glohs.hk\/zh-hant\/perils-of-sugar\/","title":{"rendered":"Perils of sugar"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6121\" class=\"elementor elementor-6121\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2844fd6b elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"2844fd6b\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div 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2019<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-676722a elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-clock-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t<time>12:00 \u4e0b\u5348<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-57cbeeb elementor-inline-item\" itemprop=\"commentCount\">\n\t\t\t\t\t\t<a href=\"https:\/\/glohs.hk\/zh-hant\/perils-of-sugar\/#respond\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-commenting-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-comments\">\n\t\t\t\t\t\t\t\t\t\t\u6c92\u6709\u8a55\u8ad6\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-327b1f56 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"327b1f56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Perils of sugar<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7825e82 elementor-widget elementor-widget-heading\" data-id=\"7825e82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u4e2d\u6587\u7248\u672c\u5728\u5f8c<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49418ebc elementor-widget elementor-widget-text-editor\" data-id=\"49418ebc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201cSugar and spice and all things nice\u201d. This was my first memory of sugary foods, and my personal weakness is chocolate ice cream. As kids, we love the idea (and taste) of all things sweet. However, as we grow older, we start to discover the cumulative effects of sugar to our health at all ages. Knowingly it is impossible to completely cut off sugar in our lives, but we can always start with removing the obviously bad ones.<\/p><p><span style=\"font-size: 19px;\">Before the 16<\/span><sup>th<\/sup><span style=\"font-size: 19px;\"> century, only the rich can afford sugar. I used to work for the then largest sugar trader in the world (sell sugar globally to make rum). Whether you are eating a sweet or drinking rum, sugar\u2019s effect is like cocaine, making you crave for more. However, there is no nutritional value in sugar, except fructose and glucose.<\/span><\/p><p><strong style=\"font-size: 19px;\">Glucose<\/strong><span style=\"font-size: 19px;\">, which mainly comes from carbohydrates, is metabolized by our cells and turned into energy, but <\/span><strong style=\"font-size: 19px;\">fructose<\/strong><span style=\"font-size: 19px;\"> (from fruits, honey and agave) is exclusively processed by the liver to turn to glucose before being transported into bloodstream. <\/span><strong style=\"font-size: 19px;\">Sucrose<\/strong><span style=\"font-size: 19px;\">, which is made up of both glucose and fructose, is basically table sugar.<\/span><\/p><p><span style=\"font-size: 19px;\">The following are the key problems found with long term consumption of sugar:<\/span><\/p><p>\u00a0<\/p><ol><li><strong>Weight gain<\/strong> \u2013 fructose generates resistance to leptin (hormone that controls hunger) and increases visceral fat (deep belly fat)<\/li><li><strong>Heart disease<\/strong> \u2013 obesity, inflammation high triglyceride, high blood sugar and body pulse, clogged arteries<\/li><li><strong>Acne<\/strong> \u2013 increased blood sugar leads to an increase in androgen production, sebum and inflammation<\/li><li><strong>Type 2 diabetes<\/strong> \u2013 long term sugar intake will lead to a resistance to insulin (produced in pancreas to regulate blood sugar)<\/li><li><strong>Cancer<\/strong><\/li><li><strong style=\"font-size: 19px;\">Increased risk of<\/strong> <strong style=\"font-size: 19px;\">depression<\/strong><span style=\"font-size: 19px;\"> \u2013 mood swings, neurotransmitter dysregulation and inflammation<\/span><\/li><li><strong>Accelerates skin aging<\/strong> \u2013 advanced glycation end (AGE) products \u2013 compounds formed by reactions between sugar and protein which leads to damage in collagen and elastin<\/li><li><strong>Increased cellular aging<\/strong><\/li><li><strong style=\"font-size: 19px;\">Drains energy<\/strong><span style=\"font-size: 19px;\"> \u2013 fluctuations in blood sugar will deplete energy<\/span><\/li><li><strong>Fatty liver<\/strong> \u2013 too much fructose broken down by the liver, and some stored as glycogen, or fat<\/li><li>Other issues: kidney health, dental health, gout, cognitive decline (impaired memory and increased risk of dementia).<\/li><\/ol><p>Being an occasional baker myself, I try to find better alternatives, and I usually cut my sugar when I cook. There are many types of sugar out there, so let me try and summarise them for you:<\/p><p><u style=\"font-style: inherit; font-weight: inherit;\">Sugars containing fructose and glucose<\/u><span style=\"font-size: 19px;\">: blackstrap molasses, brown sugar, cane sugar, castor sugar, coconut sugar, demerara sugar, golden syrup, honey, icing sugar, maple syrup, muscovado sugar, raw sugar, treacle sugar, yellow sugar.<\/span><\/p><p><u style=\"font-style: inherit; font-weight: inherit;\">Sugars with glucose, or combined with non-fructose<\/u><span style=\"font-size: 19px;\">: brown rice syrup, corn syrup, dextrose, glucose, lactose, malt syrup, rice syrup.<\/span><\/p><p><span style=\"font-size: 19px;\">Personally I use <\/span><strong style=\"font-size: 19px;\">coconut sugar<\/strong><span style=\"font-size: 19px;\"> to cook and to substitute brown sugar when baking. It has the same calories as brown sugar, but a low glycemic index of 35 (half of regular sugar), which means fewer blood sugar spikes. I sometimes also use <\/span><strong style=\"font-size: 19px;\">xylitol<\/strong><span style=\"font-size: 19px;\"> to substitute castor sugar. Xylitol is a sugar alcohol which has a glycemic of 7-13 and about 30% fewer calories to white sugar.<\/span><\/p><p><span style=\"font-size: 19px;\">If you can, try to reduce fructose which has a longer term damage to your health.\u00a0 However, you do not need to cut out fruits altogether, as the fibre in fruits provide other nutritional benefits. Avoid high fructose corn syrup (which is made from corn starch through industrialization process), and be aware of hidden sugar in processed foods, carbonated drinks etc.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-daa0315 elementor-widget elementor-widget-text-editor\" data-id=\"daa0315\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u7cd6\u8863\u9677\u9631<\/p><p>\u300c\u6709\u7cd6\u548c\u9999\u6599\u7684\u98df\u7269\u662f\u6700\u597d\u5403\u7684\u3002\u300d\u9019\u61c9\u8a72\u662f\u4e0d \u4eba\u5728\u7b2c\u4e00\u6b21\u5403\u5e36\u7cd6\u98df\u54c1\u7684\u611f\u89ba\u3002\u5c0f\u00a0<span style=\"font-size: 19px;\">\u6642\u5019\uff0c\u6211\u5011\u5e7e\u4e4e\u559c\u6b61\u6240\u6709\u751c\u98df\uff0c\u5de7\u514b\u529b\u3001\u51b0\u6dc7\u6dcb\u3001\u7cd6\u679c\u2026\u2026 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\u201cSugar and spice and all things nice\u201d. 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