Dried Fruit, Oats and Coffee: Answers to Your Sugar Questions
关于控糖，你想知道的答案都在这里
If you (like me) kicked off 2020 by trying to kick the sugar habit, you are probably still adjusting to this new way of eating.
如果你（和我一样）打算在2020年伊始试着戒掉吃糖的习惯，你可能还在适应这种新的饮食方式。
Added sugar lurks in so many surprising places – many foods we think of as healthful are really loaded with sugar. And food companies try to trick us by disguising added sugar with names that may sound more wholesome like “barley syrup” or “agave” or even “fruit juice.”
添加糖潜伏在很多出人意料的地方——很多我们认为有益健康的食物中实际都含有大量糖分。食品公司试图欺骗我们，用“麦芽糖浆”“龙舌兰糖浆”甚至“果汁”这样听起来更健康的名字来给添加糖作伪装。
This week, I’ve been swamped with questions from readers who have taken our 7-Day Sugar Challenge, which offers several strategies for cutting added sugar. Here are answers to some of the questions you’ve been asking.
我们的“七日减糖挑战”提供了几种减少添加糖的策略，本周，我收到很多参加者的问题。以下是对一些常见问题的解答。
I have never understood why “added sugar” is more unfriendly to health than “natural sugar,” which can be found in abundance in so many fruits, starting with morning natural orange juice. Can you explain?
问：我一直不明白，为什么“添加糖”比“天然糖”更不利于健康。很多水果中都含有“天然糖”，从早上的天然橙汁开始。能解释一下吗？
The natural sugar in whole fruit (fructose) is accompanied by fiber and nutrients and makes a slow journey through your body. But when sugar is added to beverages or packaged foods, it’s more quickly absorbed and burdens the liver. Here are three good reasons to choose whole fruits versus foods with added sugar or fruit juice.
答：水果中的天然糖分（果糖）是由纤维和营养物质组成的，它会在你的体内缓慢代谢。但是，当糖被添加到饮料或包装食品中，它的吸收会更快，会加重肝脏负担。应当选择吃全果，而不是添加糖食品或果汁，下面是三个好理由。
Fiber: Whole fruits contain fiber, which slows the absorption of fructose. Sugars enter the bloodstream more slowly, so the liver has more time to metabolize them.
纤维：全果都含有纤维，可以减缓果糖吸收。糖进入血液的速度会更慢，所以肝脏会有更多时间来代谢它们。
Satiety: Processed food is digested quickly as soon as it enters our intestines. Fiber-rich foods like whole fruits break down slowly and travel farther through the digestive track, which triggers the release of satiety hormones that make us feel full.
饱腹：加工食品一旦进入肠道就会被迅速消化。而全果这类富含纤维的食物则会慢慢分解，在消化系统中停留更长时间，从而触发饱足荷尔蒙的释放，让我们感觉很饱。
Gut Health: The slow journey of the fiber, fructose and nutrients in whole fruit essentially allows the body to feed the healthy bacteria in our intestine, supporting the health of our microbiome.
肠道健康：全果中的纤维、果糖和营养物质在消化道中长期停留，可以方便身体培养肠道中的健康细菌，有利于体内菌群的健康。
Why aren’t bananas and grapes recommended for people cutting sugar?
问：为什么香蕉和葡萄不推荐用于减肥？
While most fruits make a slow journey through the digestive tract, bananas and grapes are particularly high in fructose given the amount of fiber they contain, so they give us a faster sugar spike. Dr. Robert Lustig of the University of California, San Francisco, calls grapes “little bags of sugar.” Enjoy bananas and grapes sparingly and opt for a variety of fruits.
答：虽然大多数水果通过消化道的速度很慢，但香蕉和葡萄的果糖含量特别高，因为它们含有大量的纤维，所以它们会让血糖飙升得更快。加州大学旧金山分校（University of California, San Francisco）的罗伯特·勒斯蒂格（Robert Lustig）博士说，葡萄堪比“小袋食糖”。建议少量食用香蕉和葡萄，多吃各种各样的水果。
Can I eat dried fruit on a low-sugar diet?
问：我可以吃低糖的干果吗？
Dried fruit is packed with nutrients, but the drying process removes the water and concentrates a lot of fruit sugar in a very small bite. The risk is that it takes more dried fruit to fill you up than whole fruits. Raisins and dates are about 60 to 65 percent sugar, dried figs and apricots are about 50 percent sugar, and prunes are about 38 percent sugar. The good news is that dried fruit still has the fiber, and it can be a great snack as long as you are aware of how much you are eating.
答：干果富含营养物质，但在干燥过程中，水分会流失，这样很小的一口干果里就浓缩了大量的果糖。风险在于，要想填饱肚子，就得吃下比全果更多的干果。葡萄干和枣干含有60%到65%的糖，无花果干和杏干含有50%的糖，梅干含有38%的糖。好消息是，干果内仍然含有纤维，只要控制食量，它也是一种很好的零食。
Another way to weigh the pros and cons of dried fruit is to look at glycemic load, a measure of how fast your body converts a serving of food into sugar. Ideally you should eat foods with a glycemic load of 10 or less. Anything above 20 is considered very high. Prunes have a glycemic load of 10, whereas raisins have a glycemic load of 28. Compare that to whole fruits. Strawberries, apricots, grapefruit, lemon, limes, cantaloupe, nectarines, oranges, pears, blueberries, peaches, plums, apples and pineapple have glycemic loads of 6 or less.
衡量干果利弊的另一种方法是看升糖指数，这个数值是用来衡量身体将一份食物转化为糖的速度。理想情况下，食物的升糖指数应该在10或10以下，高于20则是过高的。梅干的升糖指数是10，而葡萄干的升糖指数是28。以完整水果作对比，草莓、杏子、葡萄柚、柠檬、酸橙、哈密瓜、油桃、橙子、梨、蓝莓、桃子、李子、苹果和菠萝的升糖指数不超过6。
I use milk in my coffee. Is that added sugar?
问：我会在咖啡里加牛奶。这是添加糖吗？
A quarter-cup of milk contains about 3 grams of a natural sugar called lactose. The sugar in milk is not considered an “added sugar,” and it doesn’t overwhelm the liver the way added sugar does. Adding milk or cream to your coffee and enjoying the naturally sweet taste of milk is a great way to kick the added sugar habit in the morning.
答：四分之一杯牛奶含有约3克被称为乳糖的天然糖。牛奶中的糖不被认为是“添加糖”，它也不像添加糖那样加重肝脏负担。在咖啡中加入牛奶或奶油，享受牛奶天然的甜味，这是从早上开始戒掉添加糖习惯的好方法。
Drinkers of soy and nut milks need to check the label. Many of those products have added sugar. If you love a few teaspoons of sugar in your morning coffee, try adding more milk and cut the sugar in half to start. Over time you can cut it in half again and wean yourself off the sugar.
喝豆奶和坚果奶的人需要检查食品标签。这类产品中有许多添加了糖。如果你喜欢在早上的咖啡里加几茶匙糖，试着加更多牛奶，然后把糖减半。随着时间的推移，你可以把糖再减半，让自己摆脱对糖的依赖。
Can a few more details be provided about a no-sugar, no-grain breakfast? Doesn’t bacon have sugar? What if I don’t want eggs all the time?
问：可以提供关于无糖、无谷物早餐的更多细节吗？培根里含糖吗？如果我不想早饭总吃鸡蛋怎么办？
With so much added sugar lurking in granola, cereals, pastries, breads and yogurts, you might as well just call it dessert. But readers have had a tough time figuring out alternatives to popular grain-based breakfast foods. Here are some ideas.
答：格兰诺拉麦片、麦片、糕点、面包和酸奶中都含有大量添加糖，不妨把它们称为甜点。常见的早餐食品以谷物为主，读者们很难找到替代品。以下是一些想法。
High-protein breakfast: Eggs are a high-protein option, and while they are also high in cholesterol, many people can probably eat them in moderation without worrying about heart risks. But many people don’t want to eat eggs every day. Bacon is also high in protein but, like other processed meats, also shouldn’t be consumed daily. (Most plain bacon does not have added sugar, though if it’s maple-cured or brown-sugar-cured, it probably does.) Consider eating smoked salmon, tuna or chicken salad for breakfast. Make a vegan breakfast bowl of sweet potatoes, beans and avocado.
高蛋白早餐：鸡蛋是提供高蛋白的选择，虽然它们也含有高胆固醇，但许多人也许可以适量食用，无需担心心脏风险。不过很多人不想每天都吃鸡蛋。培根也富含蛋白质，但和它其他加工肉类一样，不应每天食用。（大多数普通培根是不加糖的，不过如果是枫香熏或棕糖熏的，可能会加糖。）可以考虑早餐吃烟熏三文鱼、金枪鱼或鸡肉沙拉。或者用红薯、豆子和鳄梨做一份素食早餐。
Sweet alternatives: Try plain, unsweetened yogurt with berries and nuts or sliced apples with sugar-free peanut butter. Or just eat and savor a whole orange or make a fruit salad.
甜食替代品：尝试普通无糖酸奶，加入浆果和坚果，或者苹果片和无糖花生酱。要不就吃一个完整的橘子，或者做一份水果沙拉。
Greens and vegetables: Try a breakfast salad with avocado and hard-boiled eggs. Use a big kale leaf to make a breakfast burrito or egg salad wrap. Experiment with cauliflower to make hash browns. Bake a sweet potato and add salsa, yogurt or nuts.
绿色蔬菜：试试用鳄梨和煮鸡蛋做早餐沙拉。用一片大甘蓝叶做早餐卷或鸡蛋沙拉卷。试试做一个花椰菜版的土豆丝饼。烤一个红薯，加入调味汁、酸奶或坚果。
Soups: Try miso soup, butternut squash soup or another variety of hot soup. You’d be surprised how great soup tastes on a winter morning.
汤：尝试味噌汤、南瓜浓汤，或者其他种类的热汤。在冬天的早晨，你会惊讶地发现汤的味道实在太好了。
What about steel-cut oats? Or regular oats? Do they have added sugar?
问：钢切燕麦片怎么样？或者普通燕麦呢？它们加糖了吗？
Morning oat-eaters are by far the biggest demographic we’ve heard from since starting the Sugar Challenge. Because even many whole-grain products still have added sugar, the Challenge urges you to eliminate all grains from your breakfast to explore new options. However, oat-eaters are a committed bunch.
答：自从发起“无糖挑战”以来，反响最强烈的就是早餐吃燕麦片的群体了。因为很多全谷物食品也依然添加了糖，这个挑战是敦促你从早餐中剔除所有谷物，探索新的选择。然而，吃燕麦的人忠诚度很高。
If you want to eat oats, check to make sure your brand really has no added sugar (that means it should have no sugar on the ingredient list, and zero grams of sugar on the label.) The Harvard Nutrition Source has a lot of good advice about the health benefits of oats, which are associated with heart health. Steel cut oats are the least processed, meaning they have more fiber and are the best choice. Rolled oats have been partially cooked, making them increase blood sugar faster. Instant oats should be avoided, because they will be rapidly converted to sugar.
如果你想吃燕麦，检查一下你选择的品牌是否真的没有添加糖（这意味着产品成分表上应该没有糖，产品标签上糖这一项应该是0克）。关于燕麦对健康的好处，哈佛大学营养指南提供了很多有益的建议，燕麦有益心脏健康。钢切燕麦片是其中加工最少的，这意味着它们含有更多纤维，是最好的选择。碾压燕麦已部分煮熟，因此升血糖更快。应避免食用速溶燕麦，因为它们会很快转化为糖分。
I eat 100 percent whole wheat bread that I make myself. While it has some sugar in it in the form of molasses, it does not have the added sugars and other ingredients of mass-produced breads.
问：我吃自己做的100%全麦面包。虽然通过加糖蜜的形式用了些糖，但它不像批量生产的面包那样有添加糖和其他成分。
A tablespoon of molasses has 15 grams of sugar, so you are, in fact, eating added sugar – just not added sugar processed by the food industry! The goal of the Sugar Challenge is not to ban all sugars. It’s to make you aware of what you are eating so you can choose how much sugar to ingest, rather than letting food makers decide for you. It’s great that you bake your own bread. (Bread making is time consuming, so if we all only ate bread we baked, we would probably eat less of it.) I’d suggest trying a recipe with less added sugar. Most of the time you can cut the sugar by a third to a half without affecting the flavor or texture.
答：一汤匙的糖蜜含有15克糖，所以你实际上也是在吃添加糖——只不过不是食品工业加工的添加糖！减糖挑战的目标不是禁止所有的糖，而是为了让你知道自己在吃什么，这样就可以选择摄入多少糖，而不是让食品制造商为你决定。你能自己烤面包真是太好了。（做面包很费时间，所以如果我们都只吃自己烤的面包，我们可能会吃得更少。）我建议尝试一种添加糖较少的食谱。大多数情况下，你可以把糖减少三分之一到一半而不会影响面包的味道和口感。
I buy a sprouted rye from She Wolf Bakery at my farmers’ market. The “malted barley syrup” is the sweetener, but I don’t have any grams or/ sugar or percentages. Any thoughts?
问：我在农贸市场买到了She Wolf面包房的发芽黑麦面包。它的甜味剂是“麦芽糖浆”，但是标签上没有标注克数、糖含量或百分比。有什么建议吗？
After asking this question, the reader who submitted it, Kate McMullen, called the bakery directly and learned that an 1,800-gram loaf of its sprouted rye bread contains a relatively small amount of added sugar: 40 grams, in the form of malted barley syrup. By buying just a half loaf at a time and slicing it thin, getting 35 to 40 slices, Ms. McMullen is getting only about a half a gram of sugar per slice. The reward for doing a little extra research? Ms. McMullen gets to enjoy her sprouted rye guilt-free and (mostly) sugar free.
答：提问的读者凯特·麦克马伦（Kate McMullen）事后直接打电话给面包房，得知1800克的发芽黑麦面包中含有相对较少的添加糖成分：40克的麦芽糖浆。每次只买半块面包，把它切成35到40片薄片，这样每片只含半克糖。多做点功课有什么好处？麦克马伦可以毫不内疚地享受（基本上）不含糖的发芽黑麦面包了。
If I can’t have orange juice, what am I supposed to drink in the morning?
问：如果不能喝橙汁，早上应该喝什么?
Even though orange juice is a natural food, the juicing process eliminates much of the fiber and concentrates the sugar, making it a poor choice. Make juice a once-a-week treat. Instead, try ice water with an orange wedge.
答：尽管橙汁是一种天然食品，但榨汁过程会消除很多纤维，并浓缩糖分，因此这是一个糟糕的选择。每周喝一次果汁即可。你可以尝试用橙子切块加冰水来代替。
Why is it that the information on the nutrition label doesn’t seem to follow any one rule indicating added sugar?
问：为什么营养标签上的信息似乎没有遵循必须标明添加糖的规则？
Starting in 2020, most large food makers are required to list “added sugar” on the nutrition facts label, but some smaller companies have until 2021 to comply with the rule. As a result, you may see a mix of old and new food labels for another year. The new label will help consumers distinguish between sugars that occur naturally in foods and those that are added.
答：从2020年开始，大多数大型食品生产商必须在营养成分标签上注明“添加糖”，但一些规模较小的公司则是从2021年才开始遵守这一规定。因此，新的一年里，新旧食品标签都有可能看到。新标签将帮助消费者区分食物中天然存在的糖和添加糖。
As an example, take a look at the label on whole milk, which shows 11 grams of sugar in a one-cup serving. That sounds like a lot, but the new label will make it clear that all that sugar occurs naturally as lactose and that the same cup of milk has zero grams of added sugar. A chocolate milk label will show 26 grams of total sugar, which includes 11 grams of lactose, and the extra information that a serving has 15 grams of added sugar.
以全脂牛奶标签为例，上面显示一份牛奶含有11克糖。看起来好像很多，但是新的标签将清楚地表明，所有糖都是天然乳糖，不含添加糖。巧克力牛奶的标签上会注明一份产品含有26克的总糖量，其中包括11克乳糖，以及一条额外信息，标明其中含有15克添加糖。
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