關於我們最心愛的糖類的10大真相(中)

nic (Raw) Sugar Is Healthier Than Table Sugar

7.有機（原）糖比蔗糖更健康

Raw sugar looks so appealing, with its light caramel hue and nuggety shape.

原糖似乎更加令人垂涎，誘人的焦糖色澤，玲瓏的外形。

This organic sweetener, less refined than table sugar, is found in many health-focused products -- so surely it must be healthier for you. Actually, it's not.

有機糖，一種比蔗糖少些精煉加工過程的糖分，存在於許多健康的食物中，所以對人更健康。事實並不是這樣。

Both raw sugar and table sugar are derived from sugarcane, although table sugar can also come from beets. Raw sugar is created when sugarcane juice is boiled once.

原糖和蔗糖均是從甘蔗中提取，蔗糖也可以從甜菜根中獲取。原糖是甘蔗汁煮沸一次得到的產物。

This leaves some molasses in the product and gives the sugar its signature golden color.

其中殘留的糖蜜賦予其標誌性的金色。

Table sugar results from sugarcane juice that is boiled several times, a process that removes all of the molasses from the juice, hence its white color.

蔗糖是甘蔗汁煮沸濃縮多次得來的，多次的煮沸過程基本除盡所有的糖蜜，故蔗糖無色。

Some raw sugar boosters claim the molasses left in raw sugar contains valuable nutrients that our bodies can use.

一些原糖支持者稱，原糖中殘留的糖蜜含有人體可利用的寶貴營養。

But most experts say there are only trace nutrients left -- tiny amounts that have no impact on our health. And for the record: Raw sugar and refined sugar have the same number of calories.

但許多專家稱原糖中僅殘留了十分微量的營養——量非常少以至於對我們的健康沒有顯著助益。此外：原糖和精加工的糖含有等量的熱量。

So while they're processed differently, they're really pretty identical.

所以儘管加工過程不同，他們真的沒什麼區別。

r-free Diets Are the Healthiest

6.無糖飲食是最健康的

OK, so we eat too much sugar. And artificial sweeteners or other forms of the sweet stuff, like raw sugar, aren't any better than plain old table sugar. So maybe the answer is simply to cut all sugar out of our diets. Perhaps.

好吧，我們吃了太多糖。人造甜味劑或者其它形態的甜物質，比如原糖並沒有比普通蔗糖好到哪兒去。所以呢，答案可能就是在飲食中拒絕各種糖。

But that is a complicated plan. Technically, if you were able to eliminate all sugar from your diet -- meaning eating solely foods where no sugar was added during its creation or afterward -- that might be the healthiest option.

但卻是一個複雜的計劃。嚴格說，如果在飲食中把所有糖都去除，意思是說，在吃東西的時候沒有任何添加的糖和在消化的過程中也沒有糖產生—也許這是最健康的選擇。

But if your suggested "sugar-free" diet means eating foods labeled "sugar-free," then that won't fly.

但是，如果你認爲“無糖”飲食就是吃貼了“無糖”標籤的食品，那麼就大錯特錯啦。

Foods that boast of being "sugar-free" typically really aren't. That's because while the sugar has been yanked, it's been replaced with an artificial sweetener.

那些號稱無糖食物其實是含糖的。是因爲糖被提取出來後，被人造甜味劑取代了。

That sweetener could be the pleasant-sounding honey or agave nectar; chemical-sounding sugar alcohols such as sorbitol, mannitol and xylitol; or noncaloric sweeteners like saccharin (brand-name "Sweet'N Low") and sucralose ("Splenda").

這些甜味劑有好聽的名字：蜜糖或龍舌蘭蜜。化學叫法的糖醇有：山梨糖醇，甘露糖醇和木糖醇；無熱量甜味素，比如，糖精（“Sweet'N Low”牌）和蔗糖素（Splenda）。

Unfortunately, many of these alternative sweeteners are still high in carbohydrates and/or calories. And sugar alcohols are famous for causing stomachaches and diarrhea if they're ingested in large quantities.

許多的甜味劑同樣是高糖、高熱量的。糖醇大量攝入會引起胃疼和腹瀉。

Experts say the wisest strategy is to eat unprocessed foods, adding as little sugar as possible.

專家建議，最好的策略就是吃原生態的食物，儘量不放糖。

't Eat Too Much (Sugary) Fruit

5.不要吃太多（甜）水果

There's no denying it -- fruit contains sugar. A lot of it. Think of biting into a fresh, juicy peach or pear, and all of that sweet juice exploding in your mouth (or dribbling down your chin). Is it really so bad for you?

不爭的事實—水果含糖。含糖量不少。咬一口新鮮多汁的桃子或者梨，這些甜汁衝進嘴裏（順着下巴流下來）。這很不好嗎？

No. True, there's a lot of sugar in fruit. But it's natural sugar, or fructose, which is far healthier than added sugar.

不會，水果富含糖分。是天然糖或者是左旋糖，遠比添加的糖分健康得多。

Fructose isn't the only thing you'll find in that peach or pear, though. Fruit is also filled with fiber, antioxidants, vitamins and other nutrients that are great for your body, helping it fight disease, stabilize your blood sugar and more.

桃子和梨不僅只含左旋糖，還含有，纖維素，抗氧化物，維他命和其它對身體有益的營養素，它們能夠減少疾病，穩定血糖水平等。

Fruit is also considered a low-density food, which means it makes you feel full and satisfied.

水果是低密度的，容易有飽腹感和滿足感。

This is a positive, because if you're satiated, you won't eat too much fruit, nor will you be tempted to start noshing on something else that might not be nearly as healthy (say, a chewy chocolate chip cookie).

這是具有積極作用的，因爲一旦有了飽腹感，就不會吃太多水果，也不會吃其它不健康的食物（比如，巧克力曲奇）。

So load up on fruit with no worries.

多吃水果也是不用擔心的。

r Causes Tooth Decay

4.糖會引起蛀牙

Ever go trick-or-treating at your dentist's home as a kid, only to receive a pencil or sticker because, your dentist said, candy (sugar) will rot your teeth?

或許你還記得還是孩子的時候，萬聖節去你的牙醫家要糖果，但只得到鉛筆或貼紙作爲禮物，因爲牙醫會說糖果（糖分）會腐蝕你的牙齒。

Your dentist wasn't totally wrong. If your teeth come in contact with sugary foods and drinks, decay can result. But that's only if those sugary substances sit on your teeth for a long time.

牙醫並沒有說錯，如果你的牙齒與含糖的食物或飲料接觸，並且這些物質在你的牙齒表面停留足夠長的時間，就會引起蛀牙。

Further, your teeth can also be damaged if all sorts of other foods are in contact with them for prolonged periods -- fruit, for example, or bread or healthy veggies can wreak havoc on your teeth. Here's why:

而且如果你的牙齒和某些食物接觸的時間過長，如麪包或燕麥，甚至健康的蔬菜，牙齒也會遭到損害，爲什麼呢？

A substance called plaque is what causes cavities. Plaque starts forming on your teeth the minute you eat or drink something.

一種叫牙菌斑的物質會引起蛀牙，當你吃東西或者和飲料時，你的牙齒就會開始形成牙菌斑。

If you don't get rid of it, it will eventually erode the enamel on your teeth, creating tiny holes that are the very start of cavities.

如果你不去除牙菌斑的話，它就會慢慢腐蝕牙釉質，在牙齒上鑽出個小洞，小洞就是蛀牙形成的開始。

To prevent tooth decay, then, it's best to brush your teeth after eating. Even rinsing your mouth with water can help.

爲了防止蛀牙，你最好吃東西后就刷牙，或者漱口也行。

If you've eaten foods that can easily get stuck in your teeth, like raisins, dry cereal, popcorn or raspberries, a thorough job of brushing, flossing and rinsing your teeth is critical.

如果你吃了容易塞在牙縫裏的東西，如葡萄乾，幹麥片，爆米花或覆盆子，你最好做一個全套的牙齒清潔，漱口、用牙線剔牙，再刷牙。