[那些年你聽過的營養鬼話#22]
蜂蜜不是糖,吃了不會讓血糖升高!
曾經這樣以為嗎?看了這則闢謠的你可能要失望了😎
🌱蜂蜜不是糖嗎?🌱
⭐️首先參考台灣食品成分資料庫(Ref 1)裡面蜂蜜的營養成分,100公克蜂蜜(春蜜)中,有79.6公克是 #碳水化合物,剩下的20公克是 #水。其中 #糖質總量 有61.5公克,包含26.7公克 #葡萄糖 以及33.4公克 #果糖 、1.3公克 #麥芽糖 以及0.1公克 #蔗糖。所以,蜂蜜的主要成分就是 #糖 沒錯。
⭐️美國食品藥品監督管理局(FDA)對於"添加糖"有以下的論述(Red 2):
Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and #honey, and sugars from concentrated fruit or vegetable juices.
⭐️美國疾病控制與預防中心(CDC)給"添加糖"的定義如下(Ref 3):
Added sugars include sucrose, dextrose, table sugar, syrups, #honey, and sugars from concentrated fruit or vegetable juices.
由以上三點可知,#蜂蜜就是糖, 所以以為吃蜂蜜就不會讓血糖升高的人要失望了!
🌱蜂蜜的升糖指數是多少?🌱
既然蜂蜜的主成分是糖,吃完蜂蜜血糖當然會上升。那麼蜂蜜的升糖指數是多少呢?
一篇德國的文獻(Ref 4)以10位平均年齡為31.5歲的健康受試者作升糖指數的測試,總共讓受試者嘗試了8種不同的天然蜂蜜,結果發現8種蜂蜜的升糖指數分別為49.2, 51.3, 53.0, 53.3, 53.4, 55.9, 64.0, 88.6,也就是說,有5種蜂蜜是屬於低升糖指數(GI<=55),2種屬於中升糖指數(GI 56~69,我把55.9包含在這組),1種屬於高升糖指數(GI>=70)。
而我最愛的一本營養原文書(Ref 5)中,蜂蜜的平均升糖指數為55,剛好在低升糖指數的上限。
其實蜂蜜的升糖指數偏低是很合理的,因為蜂蜜中的糖有一大半是果糖,而果糖本來就是一種升糖指數低的精製糖,純果糖的升糖指數只有19(Ref 5)。研究發現,蜂蜜中的果糖比例越高,升糖指數就越低(Ref 4)。但是千萬不要因此就覺得果糖是好東西!果糖吃多了對身體也不好,不過這個就不在這篇文章中分析了。
🌱小結🌱
蜂蜜並不是不能吃,蜂蜜的味道確實很好,吃了會讓人感覺很開心🤣但是不要以為可以無限制地吃蜂蜜而不用擔心血糖升高。
有研究指出,蜂蜜的甜度比蔗糖高,再加上蜂蜜屬於低GI的食物,因此用 #低劑量的蜂蜜 來 #取代蔗糖 對糖尿病患者而言是可行的(Ref )。事實上,糖尿病患者本來就不是完全不能吃糖,但須考慮個人血糖及身體狀況。如果你是糖尿病患者,想吃蜂蜜的話,除了 #適量就好 之外,建議還是要與你的糖尿病醫師以及營養師討論看看適不適合唷!
#那些年你聽過的營養鬼話 #歡迎分享 #媒體未經同意請勿任意轉載
參考資料:
1. 台灣食品成分資料庫2020年版
2. U.S. food & drug administration. Added Sugars on the New Nutrition Facts Label. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label
3. Centers for Disease Control and Prevention. Get the Facts: Added Sugars. https://www.cdc.gov/nutrition/data-statistics/added-sugars.html
4. Eur J Clin Nutr. 2010 Jul;64(7):762-4. doi: 10.1038/ejcn.2009.103. Epub 2009 Sep 16.
5. Mahan, L. K., Escott-Stump, S., Raymond, J. L., & Krause, M. V. (2017). Krause’s food & the nutrition care process (14th ed.). St. Louis, Mo.: Elsevier
6. J Med Food . 2013 Dec;16(12):1063-78. doi: 10.1089/jmf.2012.0285.
同時也有12部Youtube影片,追蹤數超過10萬的網紅BETHNI Y,也在其Youtube影片中提到,今日的vlog都係一些日常生活的片段,但係希望可以帶到點正能量俾大家吧❤️ Instagram: http://instagram.com/bethniy Facebook - http://facebook.com/bethniblog Blog - http://www.bethni...
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COACH, OKAY KE KALAU SAYA MINUM AIR KULTUR NI?
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Tengok iklan promo banyak kebaikan dia.. apa komen coach? Yes minuman kultur ni mmg baik untuk perut, digestion system badan.. BUT, yg sedihnya minuman komersial kultur kat pasaran ni mostly very high sugar!
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Tolong cuba baca label, brapa banyak sugar untu 1 botol kecik tu? Kalau more than 8, it means ianya tinggi gula.. dok padang nok minum eh.. careful, and learn to read labels.
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🔍 Membaca lebel Nutrition Facts dengan bijak
Setiap orang pernah membeli pelbagai makanan atau minuman dalam kotak atau tin dsb. Namun, tak ramai yang rajin membaca label Nutrition Facts yang tertera.
Apakah kriteria anda memilih sesuatu makanan atau minuman dlm kotak atau tin dsb?
Panduan tersebut sgt membantu anda buat pilihan bijak terutamanya semasa restock barang pada masa ini. Pilih makanan yg membantu tingkatkan antibodi anda..jadilah pengguna bijak
Boleh ke Boleh?
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今日的vlog都係一些日常生活的片段,但係希望可以帶到點正能量俾大家吧❤️
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♥ What happens when you strip off all the "fancy" food labels and make your decisions just based on the taste? Watch this video!
♥ We are easily "fooled" and confused by what the food industry wants us to believe - low fat, fat free, no added sugar, gluten-free, low calorie etc. Are these labels what they claimed to be?
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
I was invited to go to Manila by YouTube and had the opportunity to collaborate with some of the top YouTube creators there. I decided to put them through a "food experiment" and really explore the taste of each food, WITHOUT knowing what the labels are on them.
Watch this video through and learn more about the TRUTH behind food labels and how not to be fooled or confused by it.
The food I used in the video are:
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2) Gluten-Free Cookies vs Normal Cookies
3) 0% Fat Yoghurt vs Full Fat Yoghurt
4) Sugar-Free Granola Bar vs Suger Added Granola Bar
5) Salt Reduced Baked Beans vs Normal Baked Beans
6) 100% Orange Juice vs Sugar Added Orange Juice
7) Vegetarian & Fat Reduced Mayo vs Full Fat Mayo
8) Regular Coke vs Coke Zero
Check out all the creators featured in this video:
Jayden Rodrigues
https://www.youtube.com/user/JaydenRodrigues
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Ranz Kyle
https://www.youtube.com/user/ranziscool
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Katrine (Real Asian Beauty)
https://www.youtube.com/user/RealAsianBeauty
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https://www.youtube.com/user/saytiocoartillero
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Zandee
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Anna Cay
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nutrition label 在 How to read a nutrition facts label - YouTube 的推薦與評價
Did you know that the Nutrition Facts label has only been required on food and beverage packaging in the U.S. since 1990? ... <看更多>