In life, we often hear the words: “We need to eat less sugar, too much sugar will grow fat and bad for the body. However, we often hear people say that sugar is the body’s primary source of energy, more than half of the total daily dietary energy should be provided by sugar.” So, this “sugar”, in the end should eat more or less? In fact, the sugar in these two sentences is not the same thing, they use inaccurate words when describing a class of substances. The real meaning of these two sentences is: we should eat less refined sugar, but to consume a sufficient amount of carbohydrates. Carbohydrates get a lot of credit Carbohydrates are organic compounds composed of three elements: carbon, hydrogen and oxygen. Since the ratio of hydrogen to oxygen is 2:1, the same as water, it is named carbohydrate. There are many members in the carbohydrate family: disaccharides such as sucrose (also known as white sugar); monosaccharides such as glucose; sugar alcohols such as xylitol; oligosaccharides such as maltodextrin; starch, which is abundant in rice; and pectin (a kind of dietary fiber), which is abundant in fruits. Carbohydrates not only provide energy, but also have many other roles: carbohydrates are involved in the structure of tissues, for example, a large part of the red blood cell surface antigen that determines your blood type is made up of carbohydrates; they can help conserve protein, so that the high quality protein eaten is used to provide more energy; they prevent ketonemia and ketonuria brought about by excessive fat decomposition; dietary fiber, which is a polysaccharide, can increase the feeling of satiety The credit of these good carbohydrates should never be erased by individual undesirables, promoting bowel movement, lowering sugar and fat and changing intestinal flora ……. Blindly eliminating carbohydrate intake for weight loss and other reasons is a very irrational act. The Chinese Nutrition Society recommends that 50% to 65% of the total dietary energy of Chinese people aged 18 to 49 should come from carbohydrates. This sugar is not the same as other sugar Because many members of the family have the word sugar in them, carbohydrates are mistakenly called sugar by some people. What we commonly refer to as sugar in the language of life, such as white sugar and glucose, are technically called refined sugars, but they are only a few of the many species in the sea of carbohydrates. If we compare carbohydrates to a city, then white sugar and glucose are just a few bricks. So, just as we wouldn’t think of bricks as cities, what we normally call sugar is not at all equivalent to carbohydrates. What is usually said about not consuming sugar actually refers more to reducing the intake of extra added refined sugars. The intake of artificially added refined sugar does not bring any additional nutrients, its only goal into the body is to provide energy. What, you say you’ve had enough energy? Then it becomes fat in your body, then make you fat, then make you get diabetes, high blood pressure, dyslipidemia, coronary heart disease and other diseases, and eventually make people lose their life, but no other use. These sugars should be eaten less! Like ice cream and other sweets and cola, iced tea and other sugary drinks, because they are foods containing a lot of refined sugar, it is natural to eat less of it. If you see ingredients such as white sugar, glucose syrup, fructose, glucose on the ingredient list in the very front position, such food should also think twice before eating. So what exactly should we do? 1, try to eat less refined sugar Chinese Nutrition Society recommends that our daily energy intake, the proportion of energy provided by refined sugar should not exceed 10%. Converted into grams, for light physical activity, it is not more than 56 g for men and 45 g for women. If you take cola for example, you should not drink more than one bottle a day. If you usually have to eat snacks, then this amount has to go down. 2, staple foods to eat a variety of many girls to lose weight using the method of not eating carbohydrates, but also eat less meat, then no carbohydrates, the rest of the pit is filled by fat, which is counterproductive. Since cereals are a traditional Chinese staple food and a very economical source of carbohydrates, the Chinese Nutrition Society recommends that the average adult should consume 250-400 g of cereals every day. Moreover, coarse and fine grains, such as corn, sweet potatoes, brown rice and other coarse grains, mixed grains and whole grains should be added to the diet.