How to add sugar

Title: How to supplement sugar - scientific intake and health advice

In the fast-paced modern life, sugar is an important source of energy for the human body, and its reasonable supplement method has attracted much attention. The following are scientific suggestions and structured data on sugar supplementation that have been hot topics on the Internet in the past 10 days to help you consume sugar more healthily.

1. Classification of sugar and main food sources

2. Four principles of healthy sugar supplementation

1.Prioritize natural sources: Choose fruits instead of juices. The dietary fiber of whole fruits can delay the absorption of sugar.

2.Control added sugar intake: The invisible sugar content of common foods containing added sugar is as shown in the table below:

3.Paired with protein/fiber: For example, apples and nuts can stabilize blood sugar fluctuations.

4.Supplement in time after exercise: Supplement sugar + protein (such as banana + milk) within 30 minutes after high-intensity exercise.

3. Sugar supplement programs for different groups of people

4. Misunderstandings about sugar supplements that are hotly discussed on the Internet

1."Sugar-free food is healthier": Some sugar-free products contain sugar substitutes, which may affect intestinal flora.

2.: The amount of high-sugar fruits such as lychees and mangoes needs to be controlled (200-300 grams per day is appropriate).

3."Brown sugar is healthier than white sugar": The two have similar calories, and brown sugar only contains trace minerals.

5. Top 10 low-sugar and high-nutrition food recommendations

The core of scientific sugar supplementation lies inChoose high-quality sugar sources, control the total amount, and make reasonable combinations. Through the structured data in this article, I hope it can help you establish healthier sugar intake habits. Remember: sugar is energy, not poison, the key is to use it wisely.