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."

"你應該從你的飲食中減少所有的糖。"

Let's not do that.

我們不要這樣做。

"High-fructose corn syrup is the worst kind of sugar."

"高果糖玉米糖漿是最糟糕的一種糖。"

We can't really say that it's any better or any worse.

我們真的不能說它有多好或多壞。

Hi, my name is Mary Matone.

嗨，我的名字是瑪麗-馬託內。

I'm a registered dietitian,

我是一名註冊營養師。

and I primarily work with clients with type 1,

而我主要為1型的客戶工作。

type 2 diabetes, as well as heart disease.

2型糖尿病，以及心臟疾病。

My name is Meredith Rofheart.

我的名字是梅雷迪思-羅夫心。

I'm a registered dietitian, and I work with people

我是一名註冊營養師，我和人們一起工作。

who are interested in overall wellness

對整體健康感興趣的人

and weight management and weight loss.

以及體重管理和減肥。

And today we'll be debunking myths about sugar.

而今天我們將破解糖的迷思。

"Sugar is bad for you."

"糖對你有害"。

So, that's a bold statement,

是以，這是一個大膽的聲明。

and I would say that that is false.

而我想說這是錯誤的。

The body does need sugar.

身體確實需要糖。

Rofheart: When you eat anything

羅夫心。當你吃任何東西

that does contain sugar or sugar compounds,

確實含有糖或糖類化合物的。

in the body, everything does get converted to glucose.

在體內，所有東西都會被轉化為葡萄糖。

Matone: And that's ultimately what our body uses

馬東。而這最終是我們的身體所使用的

as its main energy source, specifically the brain.

作為其主要能量來源，特別是大腦。

It just comes down to what kind of sugar we need more often

這只是歸結為我們更經常需要什麼樣的糖

and what kind of sugar we should be limiting

以及我們應該限制哪種糖的攝入

most of the time.

大部分時間都是如此。

Rofheart: Natural sugar is coming from whole foods,

羅夫心。天然糖是來自於整個食物。

like fruits and vegetables and whole grains and legumes.

像水果和蔬菜以及全穀物和豆類。

And then you have your simpler sugars,

然後你有你的更簡單的糖類。

more refined and more processed,

更加精煉和更多的加工。

like candy and packaged baked goods,

像糖果和包裝好的烘焙食品。

that have been basically extracted from your whole foods

基本上是從你的整個食物中提取的

to be converted to their simplest form.

要轉換為最簡單的形式。

They're not nutrient-dense.

它們的營養密度不高。

There's no nutrients attached.

沒有附加的營養物質。

Of your total daily calories,

佔你每日總熱量的。

less than 10% should be coming from added sugars.

來自添加糖的比例應低於10%。

"High-fructose corn syrup is the worst kind of sugar.

"高果糖玉米糖漿是最糟糕的一種糖。

Matone: A food that has high-fructose corn syrup

Matone:一種含有高果糖玉米糖漿的食物

isn't necessarily any worse than a food

並不一定比食物更糟糕

that has regular table sugar.

有普通食糖的。

In terms of comparing this to the sugar

在與糖的比較方面

that you might find in fruit, which is also fructose,

你可能會在水果中發現，這也是果糖。

it's probably worse for you.

這對你來說可能更糟。

But when comparing it to other sugars

但當把它與其他糖類進行比較時

that have been extracted from whole foods,

這是從整個食物中提取的。

we can't really say that it's any better or any worse.

我們真的不能說它有什麼更好或更壞。

What's most important probably in this case

在這種情況下，最重要的可能是

is how much you're consuming of it.

是你對它的消耗有多大。

A high intake of these foods

大量攝入這些食物

can cause elevated blood sugar over time.

可導致血糖長期升高。

It can also lead to more cravings for sugar,

這也可能導致對糖的更多渴望。

less feelings of satiety.

更少的飽腹感。

Rofheart: What it's also doing is taking away room

羅夫心。它還在做的是奪走空間

for whole foods that do have these nutrients

對於確實有這些營養成分的整體食物

and vitamins and minerals we do need daily.

以及我們每天確實需要的維生素和礦物質。

If you do have limited access to food

如果你確實獲得的食物有限

and you are able to find things such as frozen

而且你能夠找到諸如冷凍的

or even canned vegetables, canned beans, canned fish,

甚至是蔬菜罐頭、豆類罐頭、魚罐頭。

these can be good options to help balance out

這些可能是幫助平衡的好選擇

that sugar intake if it is accessible.

如果可以接觸到糖，那麼就可以攝入。

"Honey and agave are the healthiest alternatives to sugar."

"蜂蜜和龍舌蘭是糖的最健康替代品。"

We hear all the time, "If you want to cut sugar,

我們經常聽到，"如果你想減少糖。

instead of using sugar, use honey."

而不是用糖，用蜂蜜"。

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

蜂蜜和龍舌蘭通常被認為是更好的糖類

because they contain antimicrobial

因為它們含有抗菌劑

or antioxidant properties.

或抗氧化性能。

Rofheart: But you'd have to eat so much

Rofheart。但你得吃那麼多

to really reap those benefits.

才能真正獲得這些好處。

So, let's say you're baking a banana bread or pumpkin pie.

是以，假設你正在烤香蕉麵包或南瓜餅。

Do you need to swap all of your table sugar

你需要把所有烘焙食譜中的食糖

in your baking recipes for honey?

換成蜂蜜嗎?

No. You can stick to the regular sugar,

不，你可以堅持使用普通的糖。

and it's going to have pretty much the same outcome

而且會有幾乎相同的結果

as if you swapped it with honey.

就像你把它換成了蜂蜜。

What it really is coming down to is,

真正的問題是。

how much are you consuming?

你消耗了多少？

Too much honey, too much agave, too much table sugar,

太多的蜂蜜，太多的龍舌蘭，太多的食糖。

all going to have negative health consequences.

都會對健康產生負面影響。

All too much sugar.

所有太多的糖。

"Sugar makes you hyper."

"糖會使人亢奮"。

Sugar gives you energy. That's its job.

糖為你提供能量。這是它的工作。

That is not the same thing as hyperactivity.

這與多動症不是一回事。

What is hyperactivity?

什麼是多動症？

It is a feeling of short attention span,

這是一種注意力短暫的感覺。

inability to concentrate for long periods of time.

無法長時間集中注意力。

All the studies done on sugar and hyperactivity

所有關於糖和多動症的研究都已完成

and related diseases like ADHD

和相關疾病，如多動症

conclude that sugar does not make you hyper.

結論是，糖不會使人亢奮。

You can even make the opposing argument

你甚至可以提出相反的論點

that sugar drains you.

糖會耗盡你的精力。

Matone: That might lead to that feeling

馬東。這可能會導致這種感覺

of what we call a sugar crash.

我們稱之為 "糖崩潰 "的情況。

Feelings of fatigue, tiredness,

感到疲勞，疲倦。

being sluggish a couple hours after a meal.

飯後幾小時後感到疲倦。

Rofheart: When people say, "I'm hangry,"

羅夫心。當人們說，"我很餓 "時

that is that feeling of a sugar crash.

這就是那種糖崩潰的感覺。

If you want to avoid that sugar crash later in the day,

如果你想避免一天中晚些時候的糖崩潰。

give yourself some energy in the morning from sugar,

在早晨從糖中給自己一些能量。

but make sure you're pairing it with fiber,

但要確保你將其與纖維搭配。

protein, and healthy fats.

蛋白質和健康脂肪。

And make sure you don't go too long without eating.

並確保你不要太長時間不吃飯。

"You should cut all sugar from you diet."

"你應該從你的飲食中減少所有的糖。"

Let's not do that.

我們不要這樣做。

Not only is it not really recommended,

不僅是真的不推薦。

it would be really hard to do.

這將是很難做到的。

Like we mentioned earlier,

就像我們之前提到的。

it is literally the form of energy for our bodies.

它實際上是我們身體的能量形式。

Let's say you fully cut out all sugar in some way.

比方說，你以某種方式完全切斷了所有的糖。

You would no longer have sugar to use for energy.

你將不再有糖來作為能量使用。

Your body then starts to produce ketone bodies from fat

然後你的身體開始從脂肪中產生酮體

to then be used as energy.

然後作為能源使用。

Although in the beginning of this process

雖然在這個過程的開始階段

this might feel OK in your body, over time,

隨著時間的推移，這在你的身體裡可能感覺還不錯。

this is not going to be beneficial for your cells,

這對你的細胞沒有好處。

for weight management, for blood sugar control.

用於體重控制，用於血糖控制。

That does have a cascading and domino effect

這確實有一個連帶和多米諾效應

on things like inflammation and hormones.

對像發炎和荷爾蒙的事情。

So it's not smart or beneficial

所以這不是明智之舉，也沒有好處

to cut all sugar from the diet.

從飲食中減少所有的糖。

When you're depriving the brain of its main energy source,

當你剝奪了大腦的主要能量來源。

it's natural to then start feeling things

自然而然就會開始感受到一些東西

like brain fog, fatigue, cognitive decline.

如腦霧、疲勞、認知能力下降。

"Artificial sweeteners are healthier than sugar."

"人工甜味劑比糖更健康"。

This is technically a myth.

這在技術上是一個迷思。

So, let's say you're having your morning cup of coffee,

是以，假設你正在喝早上的咖啡。

and you normally put a tablespoon of sugar in.

而你通常會放一湯匙的糖。

Is putting artificial sweetener in,

是把人工甜味劑放進去。

like Sweet'N Low or Splenda, better for you?

像Sweet'N Low或Splenda，對你更好嗎？

Not necessarily. If your goal is to minimize calories,

不一定。如果你的目標是儘量減少卡路里。

yeah, artificial sweeteners could be a good option.

是的，人工甜味劑可能是一個不錯的選擇。

They are 200 to 20,000 times sweeter than sugar.

它們的甜度是糖的200至20000倍。

It could in some cases be a better alternative

在某些情況下，這可能是一個更好的選擇

for someone with diabetes.

對於糖尿病患者來說。

That being said, if you notice over time

也就是說，如果你注意到隨著時間的推移

that artificial sweeteners are making you hungrier

人工甜味劑會讓你更餓

later in the day, I would consider changing it up.

在一天的晚些時候，我會考慮改變它。

One possible issue that studies have found is that

研究發現，一個可能的問題是

long-term use or a high amount of artificial sweetener

長期使用或大量使用人工甜味劑

might have an effect on your hunger hormones

可能對你的飢餓荷爾蒙有影響

and your fullness hormones.

和你的飽腹感荷爾蒙。

This could lead to overeating.

這可能導致暴飲暴食。

Also, because it's so much sweeter,

另外，因為它是如此的甜蜜。

it might affect your taste.

它可能會影響你的口味。

Next time you go to eat something with regular sugar,

下次你去吃有普通糖的東西時。

it might not taste as sweet to you,

對你來說，它的味道可能沒有那麼甜。

and you might want more to get that same level of sweetness.

而你可能需要更多，以獲得同樣水準的甜味。

"Sugar is only in sweet foods."

"糖只存在於甜食中"。

This is also false.

這也是錯誤的。

Sugar is a basic molecule in

糖是一個基本的分子，在

anything from fruit to starch

從水果到澱粉的任何東西

to bread to pasta to beans.

從麵包到意大利麵再到豆類。

Rofheart: Sauces, dressings, and gravies.

羅夫心。醬汁、調味料和肉汁。

So when you're having french fries and ketchup,

所以當你吃炸薯條和番茄醬的時候。

you're not really thinking that you're having sugar,

你不是真的認為你在吃糖。

but it's in there.

但它就在裡面。

If you want to look out for other foods

如果你想留意其他食物

that don't naturally contain sugar ...

不天然含有糖分的...

Rofheart: It's always important to check

羅夫心。檢查總是很重要的

the nutrition facts label.

營養事實標籤。

Scan down to total carbohydrates,

掃描到總碳水化合物。

and under that you'll see sugars and added sugars.

而在這之下，你會看到糖和添加的糖。

Try to watch out for too many grams

儘量注意過多的克數

of added sugars on the label.

標籤上的添加糖分。

Ideally, it's recommended to consume

理想情況下，建議食用

less than 6 teaspoons from added sugar daily.

每天添加的糖少於6茶匙。

"Sugar is addictive."

"糖是會上癮的"。

No. Sugar is not addictive.

不，糖是不會上癮的。

Addiction is a chronic or compulsive

成癮是一種慢性或強迫性的

physiological or psychological need

生理或心理上的需要

for a habit-forming substance.

為一種形成習慣的物質。

And not having that substance will cause withdrawal.

而沒有這種物質會導致戒斷。

Rofheart: Sugar does not have that same

羅夫心。糖並不具有這種

habit-forming addictive quality.

形成習慣的成癮性品質。

You do get some pleasure and reward when you have sugar,

當你吃糖時，你確實得到了一些快樂和獎勵。

because it triggers dopamine,

因為它引發了多巴胺。

which is a neurotransmitter in the brain

它是大腦中的一種神經遞質

responsible for that feeling of happiness

負責那份幸福的感覺

and pleasure and reward,

和快樂和回報。

which might make you feel more inclined to choose it again.

這可能會讓你覺得更傾向於再次選擇它。

And you might crave it for that reason.

而你因此更渴望得到它。

But it is not the same thing as addiction.

但這與上癮不是一回事。

There's a lot of reasons that we crave sugar.

我們渴望吃糖，有很多原因。

If you're eating something like candy

如果你吃的是糖果之類的東西

and it's not paired with anything like fiber,

而且它沒有配上任何類似纖維的東西。

healthy fat, or protein,

健康的脂肪，或蛋白質。

there's not enough other food or nutrients there

那裡沒有足夠的其他食物或營養物質

to help slow the uptake or the digestion

以幫助減緩吸收或消化的速度

and absorption of sugar.

和吸收的糖。

And what happens is then your blood sugar drops

而發生的情況是，你的血糖會下降

a lot earlier, and now you're hungrier.

早了很多，現在你更餓了。

Your brain wants to bring that blood sugar

你的大腦想把血糖

back up to baseline, and your brain knows

回到基線，而你的大腦知道

the quickest thing to do that is a carbohydrate and sugar.

最快的事情是碳水化合物和糖。

"Sugar causes diabetes."

"糖導致糖尿病"。

No. Sugar itself does not cause diabetes.

不，糖本身並不導致糖尿病。

So, diabetes is a condition

糖尿病是一種疾病

in which your body isn't properly processing blood sugar.

在這種情況下，你的身體不能正確調節血糖。

There's two types of diabetes.

有兩種類型的糖尿病。

Type 1 diabetes is an autoimmune disease,

1型糖尿病是一種自身免疫性疾病。

which, in its pathology, has nothing to do

在其病理學上，

with what you're eating.

它與你所吃的東西無關。

Type 2 diabetes is caused by a number of factors,

2型糖尿病是由多種因素引起的。

which include overweight, obesity,

其中包括超重、肥胖。

lifestyle factors, exercise.

生活方式因素，運動。

Genetics, these also play a role.

遺傳學，也是其中一個原因。

What we can say is high intake of refined sugars,

我們可以說的是精製糖的高攝入量。

especially if they're not paired

特別是在他們沒有配對的情況下

with other nutrients properly and are causing

與其他營養物質的適當搭配，並導致

that erratic blood sugar we discussed earlier,

我們之前討論的不穩定的血糖。

we can say that that likely contributes to diabetes.

我們可以說，這很可能導致了糖尿病。

But to say that eating sugar

但如果說吃糖

will give you diabetes is false.

會給你帶來糖尿病是錯誤的。

"People with diabetes can't eat sugar."

"糖尿病患者不能吃糖"。

Big false.

大錯特錯。

The big problem with saying people with diabetes

糖尿病患者之所以

can't eat sugar is that when people with diabetes

不能吃糖的原因是

don't actually get enough sugar

患者實際上沒有攝取足夠的糖

and their blood sugar drops too low,

以及他們的血糖降得太低。

that can be a big diabetic emergency,

這會是一個糖尿病緊急情況。

and even falling into a diabetic coma.

甚至陷入糖尿病昏迷。

People with diabetes

患有糖尿病的人

just have to be a lot more careful and strategic.

只是必須更加小心和再三思量。

Matone: Let's say you want to have

馬東。比方說，你想有

a piece of fruit in the morning.

早上吃一塊水果。

I wouldn't pair it with a sugary cereal.

我不會把它與含糖穀物搭配。

I would try to pair it with something

我將嘗試用它來搭配一些東西

that's going to be a little bit more balanced,

這將是一個更加平衡的問題。

maybe like an omelet.

也許像煎蛋卷。

An omelet is going to have eggs,

煎蛋卷要有雞蛋。

which is going to give you some fat and protein.

這將會給你帶來一些脂肪和蛋白質。

And maybe even top it with avocado

也許還可以在上面加點牛油果

for a little bit more fat.

為了多一點的脂肪。

We need to think about when we're having sugar

我們需要思考，當我們吃糖的時候

and what we're pairing it with,

以及我們與之搭配的內容。

so it's not causing that rapid blood sugar spike.

所以它不會導致血糖迅速飆升。

Sugar is a part of a balanced diet.

糖是平衡飲食的一部分。

The main things are that you understand

主要的事情是，你要明白

what sugar is doing in your body

糖在你的身體裡有什麼作用

and know how to effectively pair sugar with fat and protein.

並知道如何有效地將糖與脂肪和蛋白質搭配。