Is the effect of fruit with high fiber and low sugar on the body good? Which is healthier, orange or orange juice?

Sugar provides energy for the body and brain. In fact, humans may be separated from apes because we love sweets.

Starch carbohydrates have played a key role in the rapid development of the human brain over the past 1 million years, according to a recent study published in the Quarterly Review of Biology (The Quarterly Review of Biology). The researchers believe that the brain uses 60% of the body's blood sugar, and humans begin to cook food (releasing starch monosaccharides such as potatoes to increase their bioavailability (Bioavail-able)), initiating evolutionary changes and increasing the size of the brain.

But it may also trigger another phenomenon: hypoglycemia.

The human body and brain need a steady supply of sugar. In the course of human evolution, for a long time we got relatively little sugar from foods rich in fiber, such as fruits. With the help of fiber, sugar enters the body more slowly, and fiber slows down the absorption of sugar (and other nutrients).

No wonder nature puts sugar and fiber together. Humans are now interdependent with sugar. such a relationship is not very healthy, a bit like a marriage that is still full of love but full of obstacles. Sugar that stays in the blood for too long is like a bad boyfriend that slowly poisons you. Although we can't live without sugar, sugar can always cause harm.

Because of this, as soon as the sugar enters the bloodstream, the pancreas secretes insulin. Insulin regulates sugar, turning it into glucose, which is stored in the liver and muscle, and triglyceride, which is stored in fat cells.

In the past, sugar entered the body with natural fiber, and everyone was at peace with each other. Fiber allows sugar to enter the bloodstream slowly, and the pancreas can release the insulin you need at its own pace. It's like a good friend, helping you keep an eye on your lovely and troublesome boyfriend in case he gets out of control.

Since humans began to refine sugar (that is, boiled cassava), sugar enters the bloodstream faster. We are more and more eager for sugar, and the technology of refined sugar is becoming more and more advanced. From boiling root plants to making soda from tree roots, and starting to produce foods that allow the body to absorb sugar quickly, but faster than the body can bear. This sugar is called "free sugar", and the sugar added to the food by manufacturers, cooks and consumers themselves, as well as the sugar already found in honey, syrup and fruit juices, are all "free sugar".

For fear of your blood sugar soaring, the pancreas sometimes overreacts, releasing too much insulin and removing too much blood sugar, which is called hypoglycemia, which is a feeling of trembling and extreme hunger, different from the usual hunger feeling of belly growling. Because the body overreacts and stores all the sugar in the blood into fat, we suddenly need more sugar immediately.

The desperate craving for sugar made us fat in two days. First, the body cannot keep sugar in the bloodstream, but quickly stores it as fat. Second, this extreme craving triggers a rebound of hunger, prompting a desire to eat more sugar, so the whole process starts all over again.

Almost every disease that has kept you awake all night has something to do with this vicious circle. In a study published in the American Journal of Clinical Nutrition, the researchers examined 37 studies on a high-sugar, low-fiber diet and found that "high postprandial blood sugar is a common mechanism for the deterioration of the disease." in vernacular, it means "a diet that raises blood sugar will kill you," and it's not just a disease. If you are at high risk of heart disease, high blood sugar can lead to higher cholesterol and blood pressure. If you have a family history of diabetes, high blood sugar will make you more likely to develop insulin resistance. If you are prone to obesity, high blood sugar is the ticket to obesity. In fact, the study found an association between a high-sugar, low-fiber diet and type 2 diabetes, heart disease, stroke, colorectal cancer and gallbladder disease.

"We have to reduce our intake of processed sugar," said Dr. Lorenzo Cohen (Lorenzo Cohen) of the University of Texas Anderson Cancer Center (MD Anderson Cancer Center). "No more research is needed on this point. "two ○ in early 2016, Cohen and his colleague Dr. Yang Peiying conducted a series of animal experiments with worrying results; they gave animals added sugar, and more than half of them had breast cancer before they reached the age of six months.

"since our first birthday full of cupcakes, our brains have been kidnapped. "he said," We must consciously stay away from sweets and get rid of this craving! Stop claiming that orange juice is a healthy breakfast, it is not, eating whole oranges is a healthy breakfast. "

Why are oranges healthy, but orange juice unhealthy? Because studies have found that sugar has become a crisis, the answer is simple: fiber. Fiber can reduce the glycemic index of food, that is, the speed at which food becomes harmful to blood sugar. The same study also found that regular intake of whole-grain fiber reduced the risk of diabetes by 20% to 30 percent. Fruit juices retain only the sugar of the fruit but remove the fiber, so the sugar-blocking diet forbids drinking fruit juices. )

"eat more fiber" does not mean that you can only eat green vegetables. There are many delicious foods that are rich in fiber: whole grains, vegetables, fruits, legumes and nuts. A plate of grilled cornflakes with mashed beans, a cup of chili, a steak salad and guacamole with potato chips are all fiber-rich foods. As long as you follow the simple advice of the sugar-blocking diet, you can "eat more fiber and eat less sugar".