"No sugar" is also sugar

In an interview with Dr. Xi Mu, the deputy chairman of the China Health Care Expert Committee, a reporter accompanied him for dinner. After the meal, the waiter handed the reporter two pieces of chewing gum. Upon peeling the wrappers, the reporter gave one to the entrance and offered the other to Dr. Xi Mu. As he turned around in his coat, Dr. Xi Mu looked at the gum in the reporter’s hand. Instead of accepting it, he advised the reporter to minimize sugar intake. The reporter responded confidently, “This is xylitol gum—no sugar, no harm.” “No,” Dr. Xi Mu corrected, “any food that still tastes sweet, even if it’s labeled as ‘sugar-free,’ isn’t truly free of sugar. It just doesn’t contain sucrose.” Dr. Xi Mu explained that the current definition of “sugar-free” is simply “no sucrose.” However, there are many other forms of sugar, such as glucose, honey, lactose, and maltose, which diabetics must also avoid. He emphasized that what diabetics really need is food with a low glycemic index (GI), which measures how much a food raises blood sugar levels after consumption. A higher GI means a bigger impact on blood sugar. According to Dr. Xi Mu, common sugars can be categorized into low, medium, and high GI. Xylitol has a GI of 8, while fructose has a GI of about 20. Lactose and honey fall into the medium range, with GIs of 45 and 55 respectively (for natural, unprocessed honey). However, most commercially available honey has been heated or mixed with added sugar, raising its GI to around 70. High-GI sugars include sucrose (65–70), glucose (100), and maltose (105–110). Many everyday foods contain these sugars. Fruits are rich in fructose, while birch bark contains xylitol, making them less sweet. Dairy products have lactose, jujubes are high in glucose, and beer contains maltose. Surprisingly, many so-called “sugar-free” products on the market actually contain glucose, honey, maltose, or lactose, or ingredients like dextrins and sugar alcohols. Some of these, like glucose and maltose, have higher GIs than regular sugar. Moreover, most “sugar-free” foods also contain starch, such as sugar-free cookies. But starch is essentially a form of sugar—it breaks down into glucose in the bloodstream. Refined starches like white flour and white rice have GIs of 80, which is higher than sucrose. Both sugars and starches are carbohydrates, and they trigger significant insulin release. “Many so-called ‘sugar-free’ foods on the market actually have very high GIs and are high in sugar and carbs,” said Dr. Xi Mu. Studies from Harvard University and other institutions show that these foods not only fail to lower blood sugar but may actually raise it, increasing fat accumulation, blood lipid levels, and the risk of heart disease. Eating “sugar-free” foods to manage blood sugar is like holding a burning match in your hand. Dr. Xi Mu believes the true scientific concept of “sugar-free” should be “sugar-free and low-carb”—meaning no sucrose, no other sugars, and low carbohydrate content. True low-GI foods include natural cocoa, soy, and peanuts, which have GIs below 20. These help stabilize post-meal blood sugar, protect pancreatic cells, and prevent fat buildup.

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