“Honey and agave are the healthiest alternatives to sugar.”
“蜂蜜和龙舌兰是糖最健康的替代品”
The funny part of that is honey is sugar.
有趣的是 蜂蜜就是糖
“You should cut all sugar from your diet.”
“你应选择无糖饮食”
Let’s not do that.
别那样做
“High-fructose corn syrup is the worst kind of sugar.”
“高果糖玉米糖浆是最差的糖”
We can’t really say that it’s any better or any worse.
我们真的无法评价它的好坏
Hi, my name is Mary Matone.
嗨 我的名字是玛丽·马通
I’m a registered dietitian,
我是注册营养师
and I primarily work with clients with type 1,
我主治患有1型 2型糖尿病
type 2 diabetes, as well as heart disease.
以及心脏病的病人
My name is Meredith Rofheart.
我的名字是梅雷迪思·罗夫哈特
I’m a registered dietitian, and I work with people
我是一名注册营养师 我的服务对象是
who are interested in overall wellness and weight management and weight loss.
对整体健康 体重管理和减肥感兴趣的人
And today we’ll be debunking myths about sugar.
今天我们将揭露一些关于糖的误解
“Sugar is bad for you.”
“糖对你不好”
So, that’s a bold statement,
这是一种大胆的说法
and I would say that that is false.
我认为这是错误的
The body does need sugar.
身体确实需要糖
Rofheart: When you eat anything that does contain sugar or sugar compounds,
罗夫哈特：当你吃任何含糖或糖类化合物的东西时
in the body, everything does get converted to glucose.
这些食物都会在体内转化为葡萄糖
Matone: And that’s ultimately what our body uses as its main energy source,
马通：这是身体最终所需能量的主要来源
specifically the brain.
特别是大脑
It just comes down to what kind of sugar we need more often
问题在于 我们需要更常吃哪种糖类
and what kind of sugar we should be limiting most of the time.
以及我们多数时候该限食哪种糖类
Rofheart: Natural sugar is coming from whole foods,
罗夫哈特：天然糖来自天然食物
like fruits and vegetables and whole grains and legumes.
比如 水果 蔬菜以及全谷物和豆类
And then you have your simpler sugar as more refined and more processed,
接下来是经过精加工的单糖
like candy and packaged baked goods,
例如糖果和盒装烘焙食品
that have been basically extracted from your wholefoods
单糖基本上先从天然食物中提取
to be converted to their simplest form.
再转换为糖的最简单形式
They’re not nutrient-dense.
它们本身没什么营养
There’s no nutrients attached.
也没有附加营养
Of your total daily calories,
你每天摄入的总卡路里中
less than 10% should be coming from added sugars.
添加糖不应超过10%
“High-fructose corn syrup is the worst kind of sugar.”
“高果糖玉米糖浆是最差的一种糖”
Matone: A food that has high-fructose corn syrup
马通：与含有普通蔗糖的食物相比
isn’t necessarily any worse than a food that has regular table sugar.
含高果糖玉米糖浆的食物并不会更糟
In terms of comparing this to the sugar that you might find in fruit,
如将其与水果中的果糖进行比较
which is also fructose, it’s probably worse for you.
那么它对你来说可能更差一些
But when comparing it to other sugars
但是如果将它与
that have been extracted from wholefoods,
从天然食物中提取的其他糖类相比
we can’t really say that it’s any better or any worse.
我们真的无法评价它的好坏
What’s most important probably in this case is how much you’re consuming of it.
这种情况下 可能更重要的是糖分摄入量
A high intake of these foods can cause elevated blood sugar over time.
长期大量摄入这些食物会导致血糖升高
It can also lead to more cravings for sugar,
它还可能导致嗜糖感增加
less feelings of satiety.
饱腹感减少
Rofheart: What it’s also doing is taking away room
罗夫哈特：它同时也在抢占天然食物的比例
for wholefoods that do have these nutrients
天然食物中含有我们日常所需的
and vitamins and minerals we do need daily.
营养 维生素和矿物质
If you do have limited access to food
如果你的食物有限
and you are able to find things such as frozen
而你能找到诸如冷冻食品
or even canned vegetables, canned beans, canned fish,
蔬菜罐头 豆类罐头和鱼罐头之类
these can be good options to help balance out that sugar intake if it is accessible.
那这些食物会是平衡糖分摄入的不错选择
“Honey and agave are the healthiest alternatives to sugar.”
“蜂蜜和龙舌兰是糖最健康的替代品”
We hear all the time,
我们经常听到这种说法
“If you want to cut sugar, instead of using sugar, use honey.”
“如果想戒糖 就用蜂蜜代替糖”
The funny part of that is honey is sugar.
有趣的是 蜂蜜就是糖
Honey and agave are commonly thought to be better sugars
蜂蜜和龙舌兰通常被认为是更好的糖
because they contain antimicrobial or antioxidant properties.
因为它们具有抗菌或抗氧化的特性
Rofheart: But you’d have to eat so much
罗夫哈特：但是你必须吃很多
to really reap those benefits.
才能真正获得这些好处
So, let’s say you’re baking a banana bread or pumpkin pie.
假设你正在烤香蕉面包或南瓜派
Do you need to swap all of your table sugar in your baking recipes for honey?
你需要把食谱中的蔗糖全部替换为蜂蜜吗？
No. You can stick to the regular sugar,
不 你可以继续吃蔗糖
and it’s going to have pretty much the same outcome as if you swapped it with honey.
普通糖和蜂蜜的效果相差无几
What it really is coming down to is,
问题的关键在于
how much are you consuming?
你吃了多少？
Too much honey, too much agave, too much table sugar,
过量的蜂蜜 龙舌兰 蔗糖
all going to have negative health consequences.
都会对健康产生负面影响
All too much sugar.
糖分都会超标
“Sugar makes you hyper.”
“糖会让你亢奋”
Sugar gives you energy. That’s its job.
糖的功能是提供能量
That is not the same thing as hyperactivity.
这和多动症不是一回事
What is hyperactivity?
什么是多动症？
It is a feeling of short attention span,
这是一种注意力短暂
inability to concentrate for long periods of time.
无法长期集中注意力的感觉
All the studies done on sugar and hyperactivity and related diseases like ADHD
所有对糖 多动症及其相关ADHD等疾病的研究
conclude that sugar does not make you hyper.
都得出结论 糖不会让你亢奋
You can even make the opposing argument
你甚至可以提出糖让你精疲力竭
that sugar drains you.
此类相反的论点
Matone: That might lead to that feeling
马通：那可能会导致我们所谓的
of what we call a sugar crash.
碳水上头的感觉
Feelings of fatigue, tiredness, being sluggish a couple hours after a meal.
即感到疲劳 疲倦 饭后数小时行动迟缓
Rofheart: When people say, “I’m hangry,”
罗夫哈特：当人们说“我饿得发火”时
that is that feeling of a sugar crash.
那就是碳水上头
If you want to avoid that sugar crash later in the day,
如果你不想在晚间碳水上头
give yourself some energy in the morning from sugar,
那就早上吃糖给自己提供一些能量
but make sure you’re pairing it with fiber, protein, and healthy fats.
但要确保与纤维素 蛋白质和健康脂肪搭配
And make sure you don’t go too long without eating.
并确保避免长时间不吃东西
“You should cut all sugar from you diet.”
“你应该戒掉饮食中的所有糖”
Let’s not do that.
别这样做
Not only is it not really recommended,
这不仅不推荐
it would be really hard to do.
而且很难做到
Like we mentioned earlier,
正如我们前面提到的
it is literally the form of energy for our bodies.
糖实际上是我们身体所需的能量形式
Let’s say you fully cut out all sugar in some way.
比如你以某种方式完全戒掉所有的糖
You would no longer have sugar to use for energy.
你将不再有糖来提供能量
Your body then starts to produce ketone bodies from fat
然后你的身体开始从脂肪中产生酮体
to then be used as energy.
并以此作为能量使用
Although in the beginning of this process
虽然在这个过程初期
this might feel OK in your body, over time,
你的身体可能感觉良好 随着时间推移
this is not going to be beneficial for your cells,
这对你的细胞 体重管理
for weight management, for blood sugar control.
以及血糖控制都没有好处
That does have a cascading and domino effect
它确实还会对炎症和激素等状况产生
on things like inflammation and hormones.
连锁和多米诺效应
So it’s not smart or beneficial to cut all sugar from the diet.
所以从饮食中剔除所有的糖既不明智也无益
When you’re depriving the brain of its main energy source,
当你阻断大脑的主要能量来源时
it’s natural to then start feeling things
很自然就会开始出现诸如
like brain fog, fatigue, cognitive decline.
脑雾 疲劳 认知能力下降等感觉
“Artificial sweeteners are healthier than sugar.”
“人造甜味剂比糖更健康”
This is technically a myth.
这在技术上是一个谬论
So, let’s say you’re having your morning cup of coffee,
假设你早上喝咖啡
and you normally put a tablespoon of sugar in.
通常会放一汤匙糖
Is putting artificial sweetener in, like Sweet’N Low or Splenda,
用人工甜味剂 如代糖来代替糖
better for you?
会对你更好吗？
Not necessarily. If your goal is to minimize calories,
不一定 如果你的目标是尽量减少卡路里
yeah, artificial sweeteners could be a good option.
那么人工甜味剂可能是个不错的选择
They are 200 to 20,000 times sweeter than sugar.
它们比糖甜200到20000倍
It could in some cases be a better alternative
在某些情况下 对糖尿病患者来说
for someone with diabetes.
它们可能是更好的选择
That being said, if you notice over time
话虽如此 如果你发现人造甜味剂
that artificial sweeteners are making you hungrier
慢慢地使你在每天晚间变得更饿了
later in the day, I would consider changing it up.
要是我 我会考虑换掉它
One possible issue that studies have found is that
研究发现有一个问题可能会发生
long-term use or a high amount of artificial sweetener
那就是长期使用或大量服用人工甜味剂
might have an effect on your hunger hormones
可能会影响你的饥饿激素
and your fullness hormones.
和饱腹激素
This could lead to overeating.
这可能会导致暴饮暴食
Also, because it’s so much sweeter,
同时 因为它太甜了
it might affect your taste.
它有可能影响你的味觉
Next time you go to eat something with regular sugar,
下一次你去吃含普通糖食物时
it might not taste as sweet to you,
可能尝起来就不那么甜了
and you might want more to get that same level of sweetness.
你可能想要吃更多来达到相同的甜度
“Sugar is only in sweet foods.”
“只有甜食中有糖”
This is also false.
这也是错的
Sugar is a basic molecule in
糖作为一种基础分子
anything from fruit to starch
从水果 淀粉 面包 意面到豆类等
to bread to pasta to beans.
这些食物中都有它
Rofheart: Sauces, dressings, and gravies.
罗夫哈特：调味汁 调味料和肉汁中也有
So when you’re having french fries and ketchup,
所以当你吃薯条和番茄酱的时候
you’re not really thinking that you’re having sugar,
你不会真的认为你吃的是糖
but it’s in there.
但糖就在里面
If you want to look out for other foods that don’t naturally contain sugar …
如果你想寻找其他天然不含糖的食物……
Rofheart: It’s always important to check the nutrition facts label.
罗夫哈特：检查营养成分标签很重要
Scan down to total carbohydrates,
往下找到总碳水化合物
and under that you’ll see sugars and added sugars.
在这一项下面你会看到糖和添加糖的含量
Try to watch out for too many grams of added sugars on the label.
小心标签上添加糖的克数超标
Ideally, it’s recommended to consume
理想情况下
less than 6 teaspoons from added sugar daily.
建议每天摄入的添加糖量少于6茶匙
“Sugar is addictive.”
“糖会让人上瘾”
No. Sugar is not addictive.
不 糖不会让人上瘾
Addiction is a chronic or compulsive physiological
成瘾是对养成某种习惯所需的某种物质
or psychological need for a habit-forming substance.
产生慢性或强迫性的身理或心理需求
And not having that substance will cause withdrawal.
没有这种物质会导致戒断症状
Rofheart: Sugar does not have that same habit-forming addictive quality.
罗夫哈特：糖没有那种习惯成瘾的特性
You do get some pleasure and reward when you have sugar,
吃糖时 你确实会感到快乐和满足
because it triggers dopamine,
因为它会触发分泌多巴胺
which is a neurotransmitter in the brain
多巴胺是大脑中的一种神经递质
responsible for that feeling of happiness and pleasure and reward,
负责产生幸福感 愉悦感和满足感
which might make you feel more inclined to choose it again.
这可能会让你更倾向于再次选择糖
And you might crave it for that reason.
你可能会因为这个原因而渴望它
But it is not the same thing as addiction.
但这和上瘾不是一回事
There’s a lot of reasons that we crave sugar.
我们渴望吃糖的原因有很多
If you’re eating something like candy
如果你单纯吃糖果
and it’s not paired with anything like fiber, healthy fat, or protein,
而没有搭配纤维 健康脂肪或蛋白质之类
there’s not enough other food or nutrients there
你就没有足够的其它食物来
to help slow the uptake or the digestion and absorption of sugar.
帮助延缓对糖分的摄入 消化和吸收
And what happens is then your blood sugar drops a lot earlier,
你的血糖会下降得更快
and now you’re hungrier.
现在你更饿了
Your brain wants to bring that blood sugar back up to baseline,
你的大脑想要把血糖恢复到基线水平
and your brain knows the quickest thing to do that is a carbohydrate and sugar.
而它知道 吃碳水化合物和糖是最快的办法
“Sugar causes diabetes.”
糖会导致糖尿病”
No. Sugar itself does not cause diabetes.
不是的 糖本身不会导致糖尿病
So, diabetes is a condition
糖尿病是一种
in which your body isn’t properly processing blood sugar.
身体不能正确处理血糖的疾病
There’s two types of diabetes.
有两种类型的糖尿病
Type 1 diabetes is an autoimmune disease,
1型糖尿病是一种自身免疫性疾病
which, in its pathology, has nothing to do with what you’re eating.
从病理上讲 它与你的食物没有任何关系
Type 2 diabetes is caused by a number of factors,
2型糖尿病是由许多因素引起的
which include overweight, obesity, lifestyle factors, exercise.
包括超重 肥胖 生活方式 锻炼情况等
Genetics, these also play a role.
遗传也是诱因之一
What we can say is high intake of refined sugars,
我们可以说 大量摄入精制糖很可能引发糖尿病
especially if they’re not paired with other nutrients properly
尤其当它们没有与其它营养正确搭配
and are causing that erratic blood sugar we discussed earlier,
并导致我们前面讨论过的血糖异常
we can say that that likely contributes to diabetes.
我们可以这么说
But to say that eating sugar will give you diabetes is false.
但是 吃糖就会导致糖尿病的说法是错的
“People with diabetes can’t eat sugar.”
“糖尿病患者不能吃糖”
Big false.
大错特错
The big problem with saying people with diabetes can’t eat sugar is that
说糖尿病患者不能吃糖的问题在于
when people with diabetes don’t actually get enough sugar
当糖尿病患者实际上没有摄入足够的糖时
and their blood sugar drops too low,
他们的血糖会降得过低
that can be a big diabetic emergency,
这可能是糖尿病的一大紧急状况
and even falling into a diabetic coma.
甚至会引发糖尿病昏迷
People with diabetes just have to be a lot more careful and strategic.
糖尿病患者得更加小心并更有规划性
Matone: Let’s say you want to have a piece of fruit in the morning.
马通：假设你想在早上吃一块水果
I wouldn’t pair it with a sugary cereal.
我不会把它和含糖的麦片搭配
I would try to pair it with something that’s going to be a little bit more balanced,
我会试着搭配一些营养更均衡的食物
maybe like an omelet.
比如煎蛋卷
An omelet is going to have eggs,
煎蛋卷里的鸡蛋
which is going to give you some fat and protein.
会给你提供一些脂肪和蛋白质
And maybe even top it with avocado for a little bit more fat.
你甚至可以在上面放上鳄梨增加些脂肪
We need to think about when we’re having sugar and what we’re pairing it with,
我们需要考虑吃糖的时机 和搭配的食物
so it’s not causing that rapid blood sugar spike.
以免导致血糖快速上升
Sugar is a part of a balanced diet.
糖是均衡饮食的一部分
The main things are that you understand what sugar is doing in your body
最重要的是你要了解糖在你体内的作用
and know how to effectively pair sugar with fat and protein.
知道如何有效地将糖与脂肪和蛋白质搭配
And when it comes to added sugars or processed packaged foods,
就添加糖或盒装加工食品而言
moderation is key.
适度是关键