本文转自【青岛日报】； 67岁的陈奶奶 每日以0卡0糖电解质饮料代替白开水 每天至少喝三瓶 渐渐地 她出现视力模糊、体重下降等症状 后来还伴有腹痛、乏力、食欲差 最终在长江航运总医院被确诊为 2型糖尿病酮症 并伴有泌尿系统感染和低钾血症 据媒体报道 为了"喝得更健康" 过量吃代糖 现实生活中，不止陈奶奶 许多人也掉入了"0糖0卡"的陷阱 "零热量、零蔗糖" 究竟是不是食品的健康保证书？ 无糖=无负担？大错特错！ 湖北省疾控中心主管医师李菁菁解释，很多人被"无糖"两个字骗了，以为没有添加蔗糖，就等于对身体 没影响。其实这背后隐藏着几大真相。 首先，根据我国《预包装食品营养标签通则》的标准，0糖是指每100克/毫升食品中，糖含量≤0.5克；0 卡是指每100克/毫升食品中，能量≤17千焦（约4大卡）。所以，不是完全不含糖、不含能量，只是含量 极低。 其次，大多数"0糖0卡"食品为了保持甜味，会使用代糖。代糖又称为甜味剂，其甜度通常是蔗糖的几十 倍甚至数百倍，但能量极低甚至为零，包括天然甜味剂（甜菊糖苷、罗汉果甜苷、赤藓糖醇等）和人工 甜味剂（阿斯巴甜、蔗糖素、安赛蜜等）。 研究表明，虽然代糖几乎不产生能量，但长期 ...

Core Insights - The article discusses the misconceptions surrounding "sugar-free" and "low-fat" food products, highlighting that they may not be as healthy as perceived and can contribute to weight gain instead of weight loss [1][2][4][5]. Group 1: Misconceptions about Food Labels - "Sugar-free" does not necessarily mean no impact on blood sugar levels, as these products may still contain other sugars like glucose or maltose [5]. - Low-fat foods often compensate for the lack of fat with added sugars or starches, leading to higher energy content than expected [4]. - Over-reliance on "low-fat" and "sugar-free" products can disrupt nutritional balance, potentially causing health issues such as nutrient deficiencies and decreased immune function [5][6]. Group 2: Principles of Healthy Weight Loss - A balanced diet should include a variety of foods such as whole grains, vegetables, fruits, quality proteins, and healthy fats to ensure adequate nutrient intake [8]. - Controlling total energy intake is crucial for weight loss, emphasizing the need to consume fewer calories than expended [9]. - Reading nutrition labels carefully is essential to understand the actual content of energy, fats, carbohydrates, and proteins in food products [10]. Group 3: Common Weight Loss Pitfalls - Hidden energy intake in diets can hinder weight loss efforts [12]. - An unbalanced diet with excessive carbohydrates and insufficient protein can negatively affect weight loss [13]. - Fast eating speeds can lead to overeating, undermining weight loss goals [14]. Group 4: Exercise and Weight Management - Localized exercise does not specifically reduce fat in targeted areas; overall energy deficit is necessary for weight loss [19]. - Exercise can enhance fat burning, regulate hormonal balance, and improve insulin resistance, contributing to better metabolic health [20].