有些碳水化合物並不會讓你的體重增加

Carbohydrates have largely been shunned by the health-conscious in recent years but certain kinds do not actually cause weight gain, research has indicated.

研究表明：近年來，有健康意識的人很大程度上都避免攝入碳水化合物，但實際上有些碳水化合物並不會導致我們的體重增加。

Known as resistant starches, they naturally occur in certain carbohydrate-rich foods such as beans and legumes, whole grains and even rice and potatoes.

抗性澱粉存在於天然食品中，如大豆、豆類蔬菜、全穀物、甚至是大米和土豆等富含碳水化合物的食物當中。

The Dukan and Atkins diets, both hugely popular, limit intake to little to no carbohydrates in their initial stages and have contributed to their bad reputation.

Dukan和Atkins飲食減肥法十分火爆，在第一階段對碳水化合物的攝入量有所限制，從很少到不攝入，因此聲名不好。

But consultant dietician Rebecca McManamon, from the British Dietetic Association, said carbs were an important part of our food intake and urged caution over reducing them too drastically.

但英國飲食協會的諮詢營養師Rebecca McManamon認爲碳水化合物是食物攝入的重要一部分，並警告人們不要過多的減少碳水化合物的攝入量。

"You will achieve weight loss in the short term but it is not sustainable," she said.

“短期內你的體重可能會減輕，但這並不是可持續的，”她說道。

"Carbohydrates per se will not make us gain weight. Certain fibres that we get from carbohydrates can be of benefit to us."

“碳水化合物本身並不會讓我們增重。我們從碳水化合物中獲得的一些纖維素還能對我們有利。”

Where people go wrong, Ms McManamon said, is with “portion distortion”.

McManamon女士說道，人們理解錯的是“配額失真”這個問題。

“The portions that we are presented with in restaurants are often bigger than we require,” she explained.

“通常，餐館裏所呈現給我們的碳水化合物比我們所需求的多很多，”她解釋道。

Resistant starches get their name because they resist digestion – and pass through our body differently to their refined counterparts.

由於抗性澱粉拒絕消化，因爲獲得了名聲——抗性澱粉流動到了我們的體內，流動方式與精製碳水化合物截然不同。

Unripe bananas, some seeds and brown rice flour also contain them.

未成熟的香蕉、一些種子以及糙米粉也含有抗性澱粉。

Dietitian Sian Porter says carbohydrates are such a broad category and people should know that they are not all the same.

營養師Sian Porter說道，碳水化合物是一個十分廣泛的範疇，人們應該知道不是所有的碳水化合物都是一樣的。

She said: "It is the type and quantity of carbohydrate in our diet that is important.

她說道：“飲食中碳水化合物的種類和質量纔是我們應該關注的重點。”

"While we should reduce the amount of sugar in our diet, we should base our meals on starchy carbs. There is strong evidence that fibre, found in whole grain versions of starchy carbs for example, is good for our health.”

“雖然我們應該減少飲食中糖的攝入，但我們的飲食也應該基於澱粉類碳化物。例如，已有證據足以表明在全穀物類別澱粉類碳化物中發現的纖維對我們的身體健康十分有益。”

According to the NHS, “about half of your daily calorie intake should come from starchy foods, fruit and vegetables”.

根據英國國家醫療服務體系的人員所述，“每天的卡路里攝入量應該有一半來自於澱粉類碳化物、水果和蔬菜”。

Certain foods even develop resistant starches when left to cool – including pasta, potato and white rice.

有些食物冷卻後會自發形成抗性澱粉——包括意大利麪、土豆和白米飯。

Professor Paul Arciero, an expert in health and exercise sciences at New York's Skidmore College, conducted a study into exploring resistant starches as a healthy food for people with type-2 diabetes.

Paul Arciero是紐約斯基德莫爾學院健康和鍛鍊科學的專家，他開展了一項研究以探索對於2型糖尿病的人來說，澱粉類碳化物是否對他們有益。

He told Time: “After you eat a meal that’s principally carbohydrate, the fact that your body can burn a greater percentage of fat as its energy source is very unusual.”

他對《時代》雜誌說道：“當你吃了一頓主要是碳水化合物的食物之後，因爲其能量源非比尋常，因而事實上會燃燒體內更多的卡路里。”