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各位朋友大家好，现在是“每天健康三分钟”时间，道简-心血管康复医生集团的医生白传威。今天主要和大家聊聊所谓无糖食物的事情。
咱们很多糖尿病患者为了控制血糖、执行科学饮食的医嘱，都会在生活中刻意避开含糖的食品，选择吃那些无糖的食品，但不少人会发现，即使这样，血糖也还是升高了，这是怎么一回事呢？下面我和大家一起揭开无糖食品的面纱。
无糖食品一般指不含蔗糖（甘蔗糖和甜菜糖）、葡萄糖、麦芽糖、果糖的甜味食品。无糖食品大多用木糖醇来增加甜味，比如木糖醇、山梨醇、麦芽糖醇、甘露醇等。我们可以在超市里看到各种各样的无糖食品，比如无糖蛋糕、无糖饼干、无糖面包等，这些东西确实不含糖，所以很多糖尿病患者吃起来也就没有了顾虑。但这样往往是错误的，无糖食品即使不含糖，也是用粮食制作的，其中碳水化合物及脂肪含量并不比其它食品低。不少无糖食品为了让口感变得更好，还会额外添加一些油脂，最终导致其热量可能比普通食品更高，没有了糖，却添加了油，提升了口感，往往也成为了血糖飙升的根源。
那么我们该如何挑选无糖食物呢？我告诉大家3个小窍门：1.仔细查看能量成份表，看一下每100g食物所含的热量，还有蛋白质、碳水化合物及脂肪的所占比例，脂肪和蛋白质均可以转化为糖，具有升血糖的作用；2.看一下包装上的成分表，注意是否有糊精、蔗糖、白砂糖等字眼，这些属于偷换概念，实际上，这些食品含糖量并不低；3.需要关注是否是油炸食品，即使这些食品不含糖，但其中能量要比含糖的还要高，所以吃多了也不容易控制血糖。记住这3招，在购买无糖食品时就不会轻易掉入卖家的陷阱了。
我们糖尿病患者在正确选择无糖食品的同时，管住了嘴，也要迈开腿，规律服药，定期监测血糖，这样血糖才能达标。想要了解更多科普知识，请关注我们。咱们下期再见。
【英文版】
Is sugar free food really sugar free?
Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day”,My name is Bai Chuanwei, a doctor of Daojian Doctor Group of Cardiovascular Rehabilitation.Today, I will mainly introduce the so-called sugar free food.
In order to control blood sugar and carry out the doctor's advice of scientific diet,many diabetic patients will deliberately avoid sugary foods in their daily lifeand choose to eat those foods without sugar. However, many people will find that even in this way, blood sugar is still increased. What's the matter?Next, I'd like to unveil sugar free food with you.
Sugar free food generally refers to sweet food without sucrose (sugar cane sugar and beet sugar), glucose, maltose and fructose.Most sugar free foods use xylitol to increase sweetness, such as xylitol, sorbitol, maltitol, mannitol, etc.We can see a variety of sugar free foods in supermarkets, such as sugar free cakes, sugar free biscuits, sugar free bread, etc. These foods do not contain sugar, so many diabetic patients will have no scruple to eat these foods, but this is a wrong view. Sugar free food, even if it does not contain sugar, is also made of grain,in which carbohydrate and fat content is not lower than other foods.In order to make the taste better, many sugar free foods will add some extra oil, which eventually results in higher calories than ordinary food.Without sugar, oil is added, which improves the taste,but becomes the root of blood sugar surge.
So how do we choose sugar free foods?I'd like to tell you three tips.
First, check the energy composition table carefully, and look at the amount of calories per 100g of food, as well as the proportion of protein, carbohydrate and fat.Fat and protein can be converted into sugar and have the effect of raising blood sugar.
Second, look at the composition list on the package,and pay attention to whether there are words such as dextrin, sucrose, white granulated sugar, etc., which belong to the concept of stealing.In fact, the sugar content of these foods is not low.
