Name: 超加工食品如何稱霸全美，甚至偽裝成健康食品？ | Business Insider (How Ultra-Processed Foods Took Over America And Can Even Pass For Healthy | Business Insider)
Uploaded: 2025-12-28T16:29:46.000Z
Duration: 11 min 21 s

關係子句

Ultra processed foods make up more than half of the calories that Americans consume, but

超加工食品佔了美國人攝取熱量的半數以上，但是

they're actually quite dangerous for your health and potentially highly addictive.

它們其實對你的健康非常危險，而且潛在的成癮性很高。

And I'm not just talking about donuts and pizza here.

我說的不是隻有甜甜圈和披薩而已喔。

There are actually a lot of ultra processed foods that we mistake for healthy ones.

事實上，有很多超加工食品，我們卻誤以為它們很健康。

I'm a health editor at Business Insider, and

我是 Business Insider 的健康編輯，

I'm going to be showing you how to tell what's an ultra processed food from what isn't.

我今天要來教大家怎麼分辨什麼是超加工食品，什麼不是。

Processed food is something that has been altered in some way before it lands in your grocery cart.

加工食品是指在進入你的購物車之前，經過某種程度改變的食物。

So that's canned tomatoes or cheese or dried pasta.

像是罐頭番茄、起司或乾義大利麵。

Ultra processed food is something that looks very unlike anything you would have in your kitchen at home.

超加工食品看起來會跟你在家裡廚房裡的東西非常不一樣。

It's had different ingredients added to it to make it more shelf stable.

它會加入不同的成分，讓它更耐儲存。

So those might be preservatives or sugar.

It's also gone through different processes like hydrogenation, which also help it last longer.

它也經過了不同的加工，像是氫化，這也能幫助它保存更久。

That's things like soda or candy bars or chips.

So the problem with ultra processed foods on a nutritional level is that the processes that they go through break down what's known as the food matrix within the food.

所以超加工食品在營養層面上的問題是，它們經過的加工過程會破壞食物中的「食物基質」。

So the nutrients that are in the original food have gone through so many things that mean that they've deteriorated.

所以原本食物裡的營養素，經過這麼多處理後，已經劣質化了。

So if I'm at home, I slice up a potato and I fry it and turn it into chips, the food matrix within that chip is going to be far more intact than if I buy a packet of chips.

所以如果我在家裡，我會把馬鈴薯切片後炸成洋芋片，那片洋芋片裡的食物基質會比我買的洋芋片完整得多。

Those chips have gone through so many different processes and have different chemicals that make them more shelf stable, make them last longer.

那些洋芋片經過了這麼多不同的加工，還添加了不同的化學物質，讓它們更耐儲存，保存更久。

As a result, they're lacking in the nutrients inside.

結果就是，它們內在的營養素就不足了。

One of the biggest issues with ultra processed food is the lack of fiber.

超加工食品最大的問題之一就是缺乏纖維。

When you have a good amount of fiber in your body, your body naturally produces this hormone called GLP1.

當你身體有足夠的纖維時，身體自然會產生一種叫做 GLP1 的荷爾蒙。

That is the hormone that weight loss drugs like Ozempic try to mimic.

這就是像 Ozempic 這類減重藥物試圖模仿的荷爾蒙。

So when you're eating a lot of ultra processed foods and you are lacking in that fiber, that's going to disrupt your body's natural cycle of producing this hormone that keeps you fuller for longer and makes you not want to snack as much.

所以當你吃很多超加工食品，又缺乏纖維時，就會打亂身體自然產生這種荷爾蒙的循環，讓你更持久地感到飽足，也不那麼想吃零食。

That's why ultra processed foods are linked with diabetes and heart disease and obesity.

這就是為什麼超加工食品會與糖尿病、心臟病和肥胖有關。

A study in 2019 by the National Institute of Health provided a bit of a watershed moment in terms of our understanding of ultra processed foods.

2019 年美國國家衛生研究院的一項研究，在我們對超加工食品的理解上，可說是一個重要的里程碑。

So they had some people eating whole foods, some people eating ultra processed foods.

他們讓一些人吃原型食物，另一些人吃超加工食品。

They matched it perfectly for carbohydrates, fiber, sugars, everything.

他們在碳水化合物、纖維、糖分等方面都做了完美的配對。

而且你可以想吃多少就吃多少。

At the end of the study, they found that the people on the ultra processed food had, had eaten 500 calories more a day than the people eating whole foods.

研究結束時，他們發現吃超加工食品的那群人，比吃原型食物的那群人，每天多攝取了 500 卡路里。

That is, I cannot emphasize enough, a huge finding.

這真的是一個非常非常重要的發現。

And it led the researchers to find that ultra processed foods do seem to incentivize you to eat more.

研究人員是以發現，超加工食品確實會讓你更想吃東西。

Other studies have found that ultra processed foods may be linked to anxiety and depression and sleep problems.

其他研究也發現，超加工食品可能跟焦慮、憂鬱和睡眠問題有關。

But the reality is you can't cut these foods out.

但現實是，你不可能完全不吃這些食物。

You, if you speak to a nutritionist, they will tell you that they eat ultra processed foods too.

如果你問營養師，他們也會跟你說，他們自己也會吃超加工食品。

They're unavoidable, but the key is thinking about eating them in moderation.

它們無所不在，但關鍵在於適量食用。

So here are some foods that we often mistake for healthy, but they're actually ultra processed.

所以，這裡有一些我們常誤以為健康的食物，但它們其實是超加工食品。

It has vitamin C, antioxidants, polyphenols, these things which are all good for your heart and for your body.

它含有維他命C、抗氧化物、多酚，這些對你的心臟和身體都有益。

But the problem with juice is that it is ultra processed and it's really lacking in fiber, which is, once you've juiced, say, an orange, you're losing all of those fibrous materials that would be fortifying your body and you're just extracting the sugars.

但果汁的問題在於它是超加工食品，而且纖維質非常少，一旦你把柳丁之類的榨成果汁，你就失去了那些能強健身體的纖維物質，只萃取出糖分。

So you're getting a ton of glucose and a ton of sugar, and

所以你會攝取大量的葡萄糖和糖，

then that can cause your blood sugar to spike.

If you're looking for a healthy alternative to juice, fruit is really your best option.

如果你想找果汁的健康替代品，水果真的是你最好的選擇。

That's where you're getting the original source of nutrients, but above all, just drink it in moderation.

這樣你就能攝取到原始的營養素來源，但最重要的是，適量飲用。

Granola bars are considered healthy because they're often made with oats and nuts and dried fruit and seeds.

燕麥棒被認為是健康的，因為它們通常由燕麥、堅果、乾果和種子製成。

These are all things which are really good for your heart and sometimes also good for your digestion.

這些東西對你的心臟都很好，有時也對你的消化系統有益。

The problem with granola bars is that they're often made with a ton of sugar.

燕麥棒的問題在於它們通常含有大量的糖。

If you look on the back of a granola bar label, very often they'll contain more than 15 grams of sugar.

如果你看燕麥棒標籤的背面，它們通常會含有超過 15 克糖。

So if you're going to eat a granola bar, what I would recommend is to look on the label and check that there is at least 3 grams of fiber, at least 5 grams of protein, and

所以如果你要吃燕麥棒，我會建議你看看標籤，確認至少有 3 克纖維、至少 5 克蛋白質，

Alternatively, you could eat a handful of nuts, which is going to keep you fuller for longer and give you a burst of energy.

或者，你可以吃一把堅果，這樣會讓你更有飽足感，並給你能量。

Or you could try and make your granola bars at home.

你也可以試著在家自己做燕麥棒。

Another one is sports drinks like Gatorade.

另一個是像 Gatorade 這樣的運動飲料。

The idea is that after a workout or if you're sick, you're just thirsty for whatever reason that you would drink, say, a Gatorade, and

想法是，運動後或生病時，無論你為什麼口渴而想喝東西，像是 Gatorade，

it contains so many electrolytes that it will replenish the sodium and the water that you've lost.

它含有許多電解質，可以補充你流失的鈉和水分。

The reason they're unfortunately not as healthy as we think is that these drinks often contain more sugar, other sweeteners and food coloring than anything else in the bottle.

它們不幸不如我們想像的健康，是因為這些飲料通常比瓶子裡的其他任何東西含有更多的糖、其他甜味劑和食用色素。

It also contains dextrose, which is a sugar substitute which is linked to increased risk of diabetes and obesity.

它還含有右旋糖，這是一種糖的替代品，與罹患糖尿病和肥胖症的風險增加有關。

If you're not an athlete or if you're not dripping with sweat after your workout, you probably don't need these drinks.

如果你不是運動員，或者運動後沒有汗流浹背，你可能不需要這些飲料。

So drinking water and eating a nutritious meal is going to get you that same hydration.

所以喝水吃營養餐點就能讓你補充水分。

The issue with gluten free food is that again, these are highly processed foods.

無麩質食品的問題是，這些又是高度加工的食品。

They often replace gluten with starchy ingredients like tapioca starch and rice flour and cornstarch, which can raise your blood sugar really fast.

它們常會用像樹薯澱粉、米粉和玉米澱粉等澱粉類食材來取代麩質，這會讓你的血糖快速升高。

If you don't have a gluten sensitivity or you don't have celiac disease, there is no reason for you to avoid gluten.

如果你沒有麩質敏感，或沒有乳糜瀉，你沒有理由要避開麩質。

If you're going to buy gluten free foods, just look at the label and make a decision about how you want to consume it.

如果你要買無麩質食品，只要看看標示，然後決定你想要怎麼吃。

Look at how much sugar is in there, what kinds of sugar, what kinds of starch, and

看看裡面有多少糖、什麼種類的糖、什麼種類的澱粉，

then make a decision about what else you're going to eat with that gluten free item.

然後再決定你要搭配那個無麩質食品吃什麼。

That might help you to balance out the sugars and those types of starch that are in that ingredient.

這樣或許能幫助你平衡掉裡面含有的糖分和那類澱粉。

Cold cuts, like deli meats are also ultra processed.

像火腿、香腸這類的加工肉品也是超加工食品。

Throw them in a sandwich, that's a high dose of protein and zinc and iron, but

夾在三明治裡，能攝取到大量的蛋白質、鋅和鐵，但是

they are also very high in saturated fats and sodium.

In 2015, the WHO classified ultra processed meat as carcinogenic.

2015年，世界衛生組織將超加工肉品列為致癌物。

When you manufacture ultra processed meat, they inject a chemical called nitrites or nitrates to make it last longer and be more stable in your body.

在製造超加工肉品時，會注入一種叫做亞硝酸鹽或硝酸鹽的化學物質，讓它在體內能儲存更久、更穩定。

That converts into something called NOC and that can damage the DNA and the cells in your bowel, which can increase your risk of colorectal cancer.

這會轉化成一種叫做NOC的物質，可能會損害腸道的DNA和細胞，進而增加罹患大腸癌的風險。

So another food that's ultra processed is plant based meat replacements.

另一個超加工食品的例子是植物性肉品替代品。

One of the benefits is that cut out a kind of chemical that's naturally occurring in something like red meat called hayme, which can increase your risk of cardiovascular disease.

其中一個好處是，它能去除紅肉中天然存在的某些化學物質，像是血紅素，這可能會增加罹患心血管疾病的風險。

Just because something is plant based, it can still be unhealthy.

就算東西是植物性的，還是可能不健康。

糖，舉例來說，就是植物性的。

The other thing is that with a lot of these foods, they inject a lot of sodium to replicate the flavor.

另一點是，這些食物很多都會注入大量的鈉來模仿風味。

So here's how to decide whether you should buy an ultra processed food or not.

那麼，要怎麼判斷該不該買超加工食品呢？

Something that nutrition experts do is they follow the 520 rule.

營養專家會遵循一個「520法則」。

So that's less than 5% of a bad thing, more than 20% of a good thing.

也就是說，壞東西的比例要低於5%，好東西的比例要高於20%。

You're looking for more fiber, less sodium, less added sugars.

你要找的是纖維含量高、鈉含量低、添加糖少。

Try to look at if there are chemicals that you don't recognize and be wary of buzzwords.

試著看看有沒有你不認識的化學物質，並且要小心那些聽起來很厲害的詞。

For example, something that says it's made with real fruit or made with real vegetables.

例如，說是用真水果或真蔬菜做的東西。

It might be majority sugars, but with a dusting of fruit or vegetable on top.

它們可能大部分都是糖，但上面撒了一點水果或蔬菜。

There is a difference between certified naturally grown, which is a regulated term, and naturally grown.

認證的「自然種植」和「自然種植」是有區別的，「自然種植」是一個受管制的術語。

If something says it's naturally grown, that doesn't mean anything.

如果某個東西標榜是「自然種植」，那其實沒什麼意義。

There are many benefits to organic foods, but just because something's organic doesn't necessarily mean it's healthy.

有機食品有很多好處，但有機不一定代表健康。

Organic sugar in a candy bar doesn't make that candy bar healthy.

糖果棒裡的有機糖並不會讓糖果棒變得健康。

And then lastly, just because something's not natural, that doesn't necessarily mean anything.

最後，即使某個東西不是天然的，也不一定代表什麼。

The terms natural and healthy, they are not regulated.

「天然」和「健康」這些詞，它們並沒有受到管制。

這些流行詞語都是精心設計的。

They're part of a big marketing strategy for food companies.

它們是食品公司大型行銷策略的一部分。