Name: 5步驟戒糖！告別疲勞、狂餓感，找回活力與健康！ (How to quit sugar in 5 steps for more energy, fewer cravings and better health)
Uploaded: 2025-11-13T21:01:30.000Z
Duration: 11 min 38 s

This is the maximum amount of added sugar we're allowed every day.

這就是我們每天最多能攝取的添加糖份量。

關係子句

But most of us have double or triple this, which over a week leads to a huge excess.

但我們大多數人都吃超過兩倍甚至三倍，一週下來就造成了嚴重的過量。

And it's not just coming from sweets or fizzy drinks.

而且不只來自甜點或氣泡飲料。

Today, I'm going to show you where added sugar sneaks into your diet.

今天我要來教大家，添加糖是怎麼偷偷跑進你的飲食裡的。

How it affects your mood, energy levels and cravings.

它會如何影響你的情緒、能量水準和渴望。

And my five simple tips to help you cut down sugar without giving up everything you love.

以及我五個簡單的小撇步，幫助你在不放棄所愛的情況下減少糖分攝取。

Even as a doctor, I used to have sugar all the time.

就連身為醫生，我以前也常常吃糖。

I used to crave something sweet after meals.

我以前飯後總會渴望來點甜的。

I used to have high sugar sweets when I was doing hospital shifts.

我在醫院輪班的時候，會吃高糖的甜點。

And then I tried to cut down my sugar by swapping for healthier snacks.

然後我試著透過換成更健康的零食來減少糖分攝取。

But as it turns out, I was still having a ton of sugar.

但結果發現，我還是攝取了超多糖。

Because cutting back isn't just about skipping desserts or sweets.

因為減少攝取不只是不吃甜點或糖果。

It's in more foods than you think, even those that look healthy.

它比你想像的還多，即使是看起來健康的食物。

And a bowl of granola, 4 teaspoons of sugar.

而一碗燕麥脆片，就有四茶匙的糖。

A glass of juice, 4 or more teaspoons of sugar.

一杯果汁，就有四茶匙或更多。

一根零食棒，就有三茶匙的糖。

An iced caramel coffee, 6 teaspoons of sugar.

一杯冰焦糖咖啡，就有六茶匙的糖。

An energy drink, 10 teaspoons of added sugar.

一罐能量飲料，就有十茶匙的添加糖。

But the original sugar sweetened beverage, Coke, has 12 teaspoons of sugar in a 500 mil serving.

但原味加糖的可樂飲料，在五百毫升份量裡，就有十二茶匙的糖。

Even foods that you wouldn't typically associate with sugar - salad dressings, marinade sauces, pre-made soups.

即使是我們平常不會聯想到有糖的食物，像是沙拉醬、醃料醬、預製湯品。

These all typically have added sugars in as well.

Another problem is manufacturers will hide sugar in their products under various names.

另一個問題是，製造商會用各種名稱把糖藏在產品裡。

Not forgetting refined carbs that you find in white wraps, white pasta, white rice.

別忘了白麵包、白義大利麵、白米飯裡的精緻碳水化合物。

They all break down into simple sugar in your bloodstream as easily as added sugar.

它們都會像添加糖一樣，在你的血液裡分解成果糖。

So hopefully you can see how easy it is to over consume sugar.

所以希望你瞭解，很容易就會攝取過量的糖。

By lunchtime, by having any combination of these, you would have smashed through your daily maximum of six teaspoons of added sugar.

到了午餐時間，只要有這些的任何組合，你就會超標每日六茶匙的添加糖上限。

並非所有糖都會以這種方式作用。

Take whole fruit like this apple for example.

but it also comes along with fiber and other antioxidants, almost like its own protective packaging.

但它也附帶了纖維和其他抗氧化劑，就像它本身的保護層一樣。

When you consume this, pectin is released which forms a gel-like layer on the inside of your intestines,

當你吃下它時，果膠會釋放出來，在你的腸道內形成一層凝膠狀物質，

slowing the absorption of sugar into into your body, which gives you a steady release of energy.

減緩糖分進入你身體的吸收速度，讓你能量穩定釋放。

And it also makes you feel fuller for longer.

The same goes for whole grains like freekeh, quinoa, pseudo-grains, starchy vegetables like sweet potato,

全穀類，像是藜麥、假穀物、澱粉類蔬菜，像是地瓜，也是一樣，

You don't need to avoid these. These all come with that protective packaging of antioxidants and extra fiber, which is linked to better health, not worse.

你不需要避開這些，它們都帶有抗氧化劑和額外纖維的保護層，這與更好的健康有關，而不是更差。

When you consume these foods, they're in their natural structure, which is different for juice.

當你攝取這些食物時，它們處於天然結構中，這與果汁不同。

Juice has completely stripped of its fiber, which means the sugar is super concentrated and readily absorbable.

果汁完全失去了纖維，這意味著糖分高度濃縮且容易被吸收。

This juice has got the equivalent of three to four pieces of fruit in.

這杯果汁裡有三到四份水果的量。

This would take me at least 15 minutes to consume this.

我至少需要花 15 分鐘才能喝完這杯。

Even though the sugar is identical, the form in which you find sugar in fruit versus natural juice is completely different.

即使糖分相同，水果中的糖和天然果汁中的糖的形態是完全不同的。

And therefore it has a completely different effect in your body.

所以，它在你的身體裡會產生完全不同的影響。

Just to clarify, the different types of sugars, this is natural sugar, this is free sugar.

澄清一下，不同種類的糖，這是天然糖，這是遊離糖。

And what you find is this is added sugar.

Added and free is not the same as natural.

添加糖和遊離糖與天然糖不一樣。

When your diet is full of added and free sugars, it can do far more damage than just damage your teeth.

當你的飲食中充滿添加糖和遊離糖時，它造成的傷害遠不止損害牙齒。

Day to day, too much sugar can drain your energy, affect your mood, increase cravings,

日復一日，過量的糖會耗盡你的能量，影響你的情緒，增加渴望，

and make it harder to sleep well over time, it's linked to serious health problems.

並且隨著時間推移，會讓你更難好好睡覺，這與嚴重的健康問題有關。

Heart disease, obesity, certain cancers, Type 2 diabetes, and even depression and cognitive decline, including dementia.

心臟病、肥胖、某些癌症、第二型糖尿病，甚至憂鬱症和認知功能下降，包括失智症。

And that's because excess sugar can do three big things to your body.

而這是因為過量的糖會對你的身體造成三件大事。

It can disrupt the harmony of your gut microbes.

它會擾亂你腸道微生物的協調。

It can increase inflammation in your bloodstream and push your liver to make and store food fat that builds up over time.

它會增加你血液中的發炎反應，並迫使你的肝臟製造和儲存會隨著時間堆積的食物脂肪。

The good news is, is you don't need to cut down on sugar completely to get the benefits.

好消息是，你不需要完全戒糖就能獲得益處。

Cut down your sugar consumption with these five simple steps.

透過這五個簡單步驟，減少你的糖分攝取。

Morning is where a lot of hidden sugar sneaks in.

很多隱藏的糖分都是在早上偷偷跑進來的。

And it puts you on a sugar roller coaster.

而且這會讓你經歷一場糖分雲霄飛車。

You get this rush of sugar going into your bloodstream and then the corresponding dip.

你的血液會湧入糖分，然後隨之而來的便是血糖的下降。

And in that dip, that's when you crave more sugar.

在這個谷底時，你就會渴望更多的糖。

Instead, build a breakfast with protein and fiber.

相反地，建立一個富含蛋白質和纖維的早餐。

Think eggs, beans, even last night's dinner.

像是雞蛋、豆類，甚至是昨晚的晚餐。

It'll keep your energy and sugar levels steady.

這能讓你的能量和血糖水準保持穩定。

And if you really want something sweet-ish, a yogurt bowl, overnight oats, for example, these are all great.

如果你真的想吃點甜的，像是優格碗、隔夜燕麥，這些都很棒。

Just make sure that you're adding lots of protein and fiber.

只要確保你加入足夠的蛋白質和纖維。

Rich ingredients like hempseeds, flax, mixed nuts, nut butter in the yogurt, for example, berries.

像是火麻仁、亞麻籽、綜合堅果、優格裡的堅果醬，還有莓果等豐富的食材。

Even if you add a little bit of sugar in the form of honey or maple syrup, you can choose how much you put in and you can start to reduce it gradually.

即使你加入一點點蜂蜜或楓糖漿形式的糖，你也可以自己決定加多少，並開始慢慢減少。

Let the fruit and spices like cinnamon and clove bring the sweetness and you can find some of my favorite breakfast recipes on the Doctor's Kitchen app.

讓水果和肉桂、丁香等香料帶來甜味，你可以在 Doctor's Kitchen app 上找到我最喜歡的早餐食譜。

Just by cutting out breakfast sugar, you'll feel fuller for longer.

只要戒掉早餐的糖，你會感覺更持久的飽足感。

You'll cut out a couple of teaspoons of added sugar without even noticing and it will keep you on the straight and narrow for the rest of the day.

你會不知不覺地減少幾茶匙的添加糖，這能讓你一整天都保持正軌。

Drinks, as you realize, are one of the biggest sugar traps.

你會發現，飲料是最大的糖分陷阱之一。

It's in bottled smoothies, fruit juice, iced coffees, energy drinks, chai latte, sweetened oat milk.

瓶裝冰沙、果汁、冰咖啡、能量飲料、茶拿鐵、加糖燕麥奶裡都有。

A single glass can contain more free sugars than a dessert, especially if it's made with these added syrups and concentrates.

一杯就可能比一份甜點含有更多遊離糖，尤其是用這些添加糖漿和濃縮物製成的。

And because it's liquid, your body doesn't register it in the same way.

而且因為是液體，你的身體不會以同樣的方式去辨識它。

It's not satiating, it doesn't make you feel full.

它無法讓你感到飽足，不會讓你覺得滿。

So it's super easy to take in lots of sugar without realizing it.

所以很容易在不知不覺中攝取大量糖分。

Water or homemade iced tea with a black tea bag and sweeten it with either a pinch of cinnamon, some berries, or make it sharp with a slice of lemon.

用水或自製冰茶，用茶包泡，然後加入一點肉桂、一些莓果，或是加一片檸檬來增加酸度。

Hibiscus tea leaves are naturally quite sweet and they have a bit of tartness as well.

洛神花茶葉本身就帶點甜味，還有點酸。

If you're looking for focus and energy, have a black coffee that actually has lots of metabolic health benefits, instead of an energy drink.

如果你需要專注力和能量，來杯黑咖啡吧，它其實對新陳代謝健康有很多好處。

Try and make a homemade smoothie with whole fruit and yogurt.

與其喝能量飲料，不如試著用全水果和優格自製冰沙。

You'll avoid a lot of the syrups that unfortunately are found in lots of store bought smoothies.

這樣你就能避開很多市售冰沙裡常見的糖漿。

And we have tons of low-sugar drinks on the Doctor's Kitchen app if you're looking for inspiration.

在 Doctor's Kitchen app 上，我們有超多低糖飲品，如果你正在尋找靈感。

What catches people out with drinks is that they simply go for sugar-free or diet versions of the originals.

大家常在飲品上遇到的問題是，他們直接選擇無糖或低卡版本的原味飲品。

They can help if you're trying to get off added sugar in the short term,

如果你短期內想戒掉添加糖，它們或許有幫助，

Over time, drinking diet drinks could affect your gut because some of these artificial sweeteners might disrupt your microbes and it can disrupt your cravings and your taste for sweetener.

長期下來，喝無糖飲料可能會影響你的腸道，因為有些人工甜味劑可能會破壞你的腸道菌群，並幹擾你的渴望和對甜味劑的喜好。

So if you drink a sweet-tasting drink that's artificially sweetened without the calories,

所以，如果你喝了無熱量的、人工甜味劑調味的甜飲，

you actually haven't satisfied your craving for the sweet thing that you were looking for in the first place.

其實你並沒有滿足你一開始對甜食的渴望。