You'd think it would be pretty easy for you to win,

你認為你可以很輕易地勝出

considering all the sugar in

你認為所有在

sodas, ice cream, candy, and big white bags labeled sugar.

蘇打水、冰淇淋、糖果及白色大包裝裡的糖都會被標示出來

People get about half of their added sugars

人們從這些飲料、食物中

from those drinks and treats,

攝取約一半的添加糖

so it might seem like sugar is hiding in plain sight,

所以看起來潛藏的糖似乎是顯而易見的

but like someone in the witness protection program,

但是就像處在證人保護計畫的某人

the other half is hidden in places you'd least suspect.

另外一半的糖躲在你最不疑有他的地方

Check the ingredients on ketchup, bologna,

檢查一下番茄醬、波洛尼亞腸

spaghetti sauce, soy milk, sports drinks,

義大利麵醬、豆漿、運動飲料

fish sticks, and peanut butter.

魚塊、花生醬的內容物

You'll find sugar hiding in most of those products.

你會發現糖份都潛藏在這些產品中

In fact, you'll find added sugars

事實上，你可以在雜貨店內

in three-quarters of the more than 600,000 items

超過600,000件四分之三的商品中

available in grocery stores.

都可以找到添加糖分的蹤影

But how is sugar hiding?

但糖是如何躲藏起來的呢？

Can't you just look on food labels?

難道看食品標示還不夠嗎？

It's not that easy.

並沒有那麼簡單

Just like your friend Robert

就像是你的朋友Robert

might go by Bob, Robby, Rob, Bobby, or Roberto,

他可能會被稱為Bob, Robby, Rob, Bobby, or Roberto,

added sugar has a lot of aliases.

添加糖分有許多別稱

And by a lot, we don't mean five or six,

我們所說的許多，不是指五個或六個

try fifty-six.

差不多56個

There's brown rice syrup, barley malt,

有糙米糖漿、大麥糖漿

demerara, Florida Crystals, muscovado,

demerara （一種黑糖）、Florida Crystals、muscovado（也一種黑糖）

and, of course, high fructose corn syrup,

理所當然的還有高果糖玉米糖漿

sometimes called HFCS, or corn sugar.

有時被稱為HFCSC或是玉米糖漿

Even sugar's tricky nicknames have nicknames.

就連這些棘手的糖分綽號還有其他綽號

Grape or apple concentrate has the same effects on your body

葡萄、蘋果濃縮液都會對你的身體產生同樣的影響

as its 55 sugary twins.

就像他的雙胞胎，高果糖玉米糖漿一樣 （此糖漿含55%果糖，故暱稱為55 sugary）

And even though organic evaporated cane juice sounds healthy,

就連聽起來很健康的有機原蔗糖

when you evaporate it,

經過蒸餾後

you get sugar!

你也會得到糖

Chemically speaking, it's all the same.

從化學的角度來說，其實都是一樣的

And even trickier,

而且更棘手的是

when multiple added types of sugars are used in one type of product,

當許多的添加糖都在同一類的產品使用時

they get buried down in a long list of ingredients,

他們會被ㄧ長串的食品內容物隱藏起來

so the sugar content might appear to be okay,

所以即便糖分標示看起來是ok的

but when you add them all together,

但當你把所有成分加起來

sugar can be the single biggest ingredient.

糖可能會是最大原料

Currently, the FDA doesn't suggest

美國食品藥物管理局目前沒有建議

a recommended daily limit for sugar,

一天糖分的最高限制

so it's hard to tell if this 65 grams in a bottle of soda

所以很難斷定一罐汽水裡含有65克的糖

is a little or a lot.

是很少還是很多

But the World Health Organization recommends

但是世界健康組織建議

limiting sugar to just 5% of your total calories,

限制糖的攝取量至每日總卡路里的5%以下

or about 25 grams per day.

或是約每天25克

So, 65 grams is well over twice that amount.

所以65克超過這個含量兩倍的

But just what is sugar?

但什麼是糖呢？

What's the difference between glucose and fructose?

葡萄糖又跟果糖有什麼差別呢？

Well, both are carbohydrates

兩個都是碳水化合物

with the same chemical composition

有著相同的化學成分

of carbon, hydrogen, and oxygen.

有碳、氫、氧

But they have very different structures

但是他們有非常不同的結構

and behave quite differently in our bodies.

且在我們的體內的反應也相當不同

Glucose is the best source of energy for nearly all organisms on Earth.

葡萄糖幾乎是地球上所有有機體最棒的能量來源

It can be metabolized by all organs in the body.

它可以被體內所有的器官代謝

Fructose, on the other hand, is metabolized primarily in the liver,

另一方面，果糖主要是由肝代謝

and when your liver gets overloaded with sweet, sweet fructose,

且甜甜的果糖對你的肝造成過量負荷時

the excess is metabolized to fat.

剩餘的果糖便會代謝成脂肪

Fresh fruits actually contain fructose,

新鮮的水果就含有果糖

but it's naturally occurring

不過水果生而如此

and doesn't cause an overload

並不會造成過量負擔

because the fiber in fruit slows its absorption.

因為水果內的纖維會減緩果糖吸收

This gives your liver the time it needs to do its job.

給予你的肝更多的時間做好它的工作

It's sugar that makes cookies chewy

是糖讓餅乾有嚼勁

and candy crunchy.

讓糖果咬起來清脆

It even turns bread crust a beautiful, golden brown.

也是糖讓吐司邊有漂亮的金褐色

It's also a great preservative;

糖也是個很好的防腐劑

it doesn't spoil or evaporate,

它不會腐壞或蒸發

so the foods it's added to are easier to store and ship long distances

所以有添加糖的食物會更容易儲存及長途運輸

and tend to be cheaper.

也會比較便宜

That's why sugar is hiding everywhere.

這就是為什麼糖躲在每個角落

Actually, it might be easier to list the foods that added sugar isn't hiding in,

事實上，列出不含添加糖的食物可能還簡單些

things like: vegetables, eggs, meats,

像是蔬菜、蛋、肉類

fish, fruit, raw nuts, even your kitchen sink.

魚、水果、生堅果、甚至是你的廚房水槽

Simply choosing water over soda, juices, and sports drinks

就選水，不要選汽水、果汁、運動飲料就好

is a great way to avoid hidden added sugar.

這是一個避免潛藏的添加糖分的好方法

At the very least, try to pay attention to food labels,

至少至少，試著注意食品標籤

so you can keep your sugar intake at a healthy level.

這樣你才能保持你的糖分攝取在健康的水平之內

Because in this game of hide and seek,

因為在這個躲貓貓的遊戲裡

every time you don't find added sugar,

每次你沒有發現添加糖

you win!

你就贏了