[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2部Youtube影片,追蹤數超過2萬的網紅匠弄Cooking Alley,也在其Youtube影片中提到,匠弄。大籠糕 Sucrose Flavor Glutinous Rice Cake [純糯米粉製] 年糕 影音食譜: https://youtu.be/nRui9WlhqPc 圖文食譜: https://cookingalley.blogspot.com/2018/12/sucrose-flav...
sucrose sugar 在 charmmy3030 Facebook 的最佳解答
Ever since she was an infant, Ning Ning has been a picky eater. Every milk time is a struggle since she was three months plus so we started her on solids at 4 months plus with the advice of her PD.
I tend to always get very paranoid over her meals as I am afraid she wouldn't get enough of her nutrient needs. She can stay unfed for hours and won’t even cry for food. 🤷🏻♀️
Since she turned 1, I've started Ning Ning on @PediaSure.SG Gold as it is scientifically formulated to support catch-up growth. It also contains 34 nutrients to give Ning Ning complete, balanced nutrition.
Thankfully, as she is a fan of PediaSure's vanilla flavour, I'm more at ease during milk time now. Recently, I heard that PediaSure came up with a new sucrose free formula (original flavour) and requested for a sample to let Ning Ning try. I’m glad she approves this flavour too!
If your little ones (PediaSure Gold is suitable for children 1-10 years old) are new to PediaSure, now it’s a good chance for you to request for a sample kit to be sent to you.
Simply go to this link: bit.ly/PediasureSample
You can opt for the sample kit in 3 flavours (Vanilla, Chocolate & Strawberry with 25% less sugar) or the Original Flavour which is sucrose free.
The sample kit even comes with a 8 weeks challenge board to track the growth rate of your kids! So hurry and redeem your kit soon!
#PediaSureSG #PediaSureTrust #PediaSureSG8WeekChallenge #sp #partipost #pediasuresgtrust
sucrose sugar 在 Facebook 的精選貼文
Tien has a huge sweet tooth (hello chocolate monster) so we try to avoid any added sugar when we can. PediaSure’s new Sucrose Free Formula is a great tasting nutritional supplement that gives us peace of mind -delivering 34 key nutrients to provide complete, balanced nutrition to support catch-up growth.
Parents who are new to PediaSure can also request a sample kit that will be delivered to them. :)
Request for a free sample here:
https://abbottfamily.com.sg/campaigns/A8EE9AC7-4A9C-4806-8FDA-7CA50E66A74C (link in bio)
#PediaSureSG #PediaSureSG8WeekChallenge #PediaSureSGTrust #sp @ Link in Bio
sucrose sugar 在 匠弄Cooking Alley Youtube 的最佳貼文
匠弄。大籠糕 Sucrose Flavor Glutinous Rice Cake [純糯米粉製] 年糕
影音食譜: https://youtu.be/nRui9WlhqPc
圖文食譜: https://cookingalley.blogspot.com/2018/12/sucrose-flavor-glutinous-rice-cake.html
食材 Ingredients
增城蔗片糖 12兩 450g Sucrose (Black Sugar)
水300ml Water, 跟糖煮 cook with sugar
糯米粉 一斤 600g Glutinous Rice Flour
水300ml Water, 拌粉 Mixing with Glutinous Rice Flour
食用油半茶匙 1/2tsp Cooking oil
器皿, 直徑16公分, 高8公分 Container Dim16cm, 8cmH
備註: 忠於家族食譜比例, 糖量完全沒調整, 12兩兌一斤糯米粉。
減糖版請觀看 [ 椰香年糕] 的做法。
[ 台灣/香港/澳門一斤都是600克。中國一斤是500g。食譜均用台斤和公製標示。]
#順德 #順德大籠糕 #年糕 #古法 #懷舊 #媽媽的味道 #食譜 #做法 #作法 #古早味 #蒸料理 #Cantonesecusine #Chinesecusine #SHUNDE #SHUNTAK #賀年糕點 #賀年 #茶樓點心 #責年 #責年年糕
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sucrose sugar 在 Hak Me Youtube 的最佳解答
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