“抗糖”是智商税吗？抗糖可不是anti

重点：

1、并非所有糖化反应都对皮肤有害

2、盲目“戒糖”，可能没保住皮肤先伤了身体

3、市面上绝大部分抗糖产品未经专业验证，能否抗糖尚无科学依据

事实上，糖化（glycation）是正常的生化反应。含糖类食物进入人体后，一般会在酶的作用下分解，为我们的日常生活供能。

但若失去酶的帮助，部分糖类物质将附加到蛋白质（protein）或脂类（lipid）分子上，形成advanced glycation end-products，简称AGEs。

抗糖的本质就是抗AGEs。

我们的免疫系统有抗AGEs的自然机制。

但过多的AGEs不仅影响颜值，还会危害我们的健康。

“无糖”在英文里可以说成“sugar free”。

free在这儿就不是“免费”的意思了，而是“没有、无”。

比如禁烟区，叫做 “Smoke Free Zone”或者“Tobacco Free Zone”。可千万别理解成免费吸烟的地方啦。

很多食品和日用品的外包装上也都会印着 “XX free”的标识，来说明产品不含某种不好的成分。

比如“oil free” 无油配方的护肤品，还有“preservative free” 表示不含防腐剂。

《纽约时报》有一篇《关于控糖，你想知道的答案都在这里》的文章，接下来一起来看看吧~

If you （like me） kicked off 2020 by trying to kick the sugar habit, you are probably still adjusting to this new way of eating.Added sugar lurks in so many surprising places — many foods we think of as healthful are really loaded with sugar. And food companies try to trick us by disguising added sugar with names that may sound more wholesome like “barley syrup” or “agave” or even “fruit juice.”

如果你想像我一样在今年戒掉吃糖的习惯，你可能还在适应这种新的饮食方式。让人震惊的是，很多食物里都潜伏着添加糖ーー好多我们认为健康的食物实事上都含有大量的糖份。食品公司试图欺骗我们，把添加的糖伪装成听起来更健康的名字，比如“大麦糖浆”、“龙舌兰” ，甚至“果汁”。

This week, I’ve been swamped with questions from readers who have taken our 7-Day Sugar Challenge, which offers several strategies for cutting added sugar. Here are answers to some of the questions you’ve been asking. I have never understood why “added sugar” is more unfriendly to health than “natural sugar,” which can be found in abundance in so many fruits, starting with morning natural orange juice. Can you explain?

本周，我在我们的“七日减糖挑战”提供了几种减少添加糖的策略中收到很多参加者的问题。以下是对一些常见问题的解答。

Q：我一直不明白，为什么“添加糖”比“天然糖”更不利于健康。很多水果中都含有“天然糖”，从早上的天然橙汁开始。能解释一下吗？

The natural sugar in whole fruit （fructose） is accompanied by fiber and nutrients and makes a slow journey through your body. But when sugar is added to beverages or packaged foods, it’s more quickly absorbed and burdens the liver. Here are three good reasons to choose whole fruits versus foods with added sugar or fruit juice.

整个水果中的天然糖分(果糖)伴随着纤维和营养物质，在你的身体中缓慢流动。但是，当糖被添加到饮料或包装食品中时，它会更快地被吸收，对肝脏造成负担。这里有三个很好的理由选择水果而不是添加糖或果汁的食物。

Fiber: Whole fruits contain fiber, which slows the absorption of fructose. Sugars enter the bloodstream more slowly, so the liver has more time to metabolize them.

纤维素: 整个水果都含有纤维素，可以减缓果糖的吸收。糖类进入血液的速度更慢，因此肝脏有更多的时间进行新陈代谢。

Satiety: Processed food is digested quickly as soon as it enters our intestines. Fiber-rich foods like whole fruits break down slowly and travel farther through the digestive track, which triggers the release of satiety hormones that make us feel full.

饱腹感：加工过的食物一进入我们的肠道就被迅速消化。富含纤维的食物，如整个水果，分解缓慢，并通过消化道传播得更远，这触发了饱腹感荷尔蒙的释放，使我们感到饱腹。

Gut Health: The slow journey of the fiber, fructose and nutrients in whole fruit essentially allows the body to feed the healthy bacteria in our intestine, supporting the health of our microbiome.

肠道健康： 整个水果中的纤维、果糖和营养素的缓慢运输基本上允许我们的身体喂养肠道中的健康细菌，支持我们的微生物群的健康。

Why aren’t bananas and grapes recommended for people cutting sugar?

While most fruits make a slow journey through the digestive tract, bananas and grapes are particularly high in fructose given the amount of fiber they contain, so they give us a faster sugar spike. Dr. Robert Lustig of the University of California, San Francisco, calls grapes “little bags of sugar.” Enjoy bananas and grapes sparingly and opt for a variety of fruits.

Q：为什么香蕉和葡萄不推荐用于减肥？

A：虽然大多数水果在消化道中的过程都很缓慢，但是香蕉和葡萄含有大量的纤维，所以它们的果糖含量特别高，所以它们会让我们的糖分更快地升高。加州大学旧金山分校的罗伯特 · 勒斯蒂格博士称葡萄为“小袋糖” 少吃香蕉和葡萄，选择多种水果。

Can I eat dried fruit on a low-sugar diet?

Dried fruit is packed with nutrients, but the drying process removes the water and concentrates a lot of fruit sugar in a very small bite. The risk is that it takes more dried fruit to fill you up than whole fruits. Raisins and dates are about 60 to 65 percent sugar, dried figs and apricots are about 50 percent sugar, and prunes are about 38 percent sugar. The good news is that dried fruit still has the fiber, and it can be a great snack as long as you are aware of how much you are eating.

Q：我可以吃低糖的干果吗？

A：干果富含营养物质，但在干燥过程中，水分会流失，这样很小的一口干果里就浓缩了大量的果糖。风险在于，要想填饱肚子，就得吃下比全果更多的干果。葡萄干和枣干含有60%到65%的糖，无花果干和杏干含有50%的糖，梅干含有38%的糖。好消息是，干果内仍然含有纤维，只要控制食量，它也是一种很好的零食。

I use milk in my coffee. Is that added sugar?

A quarter-cup of milk contains about 3 grams of a natural sugar called lactose. The sugar in milk is not considered an “added sugar,” and it doesn’t overwhelm the liver the way added sugar does. Adding milk or cream to your coffee and enjoying the naturally sweet taste of milk is a great way to kick the added sugar habit in the morning.

Q：我会在咖啡里加牛奶。这是添加糖吗？

A：四分之一杯牛奶含有约3克被称为乳糖的天然糖。牛奶中的糖不被认为是“添加糖”，它也不像添加糖那样加重肝脏负担。在咖啡中加入牛奶或奶油，享受牛奶天然的甜味，这是从早上开始戒掉添加糖习惯的好方法。

Can a few more details be provided about a no-sugar, no-grain breakfast? Doesn’t bacon have sugar? What if I don’t want eggs all the time?

With so much added sugar lurking in granola, cereals, pastries, breads and yogurts, you might as well just call it dessert. But readers have had a tough time figuring out alternatives to popular grain-based breakfast foods. Here are some ideas.

Q：关于不含糖、不含谷物的早餐，能否提供一些更详细的信息？培根里没有糖吗？如果我不想一直吃鸡蛋怎么办？

A：格兰诺拉麦片、谷物、糕点、面包和酸奶中潜伏着如此多的添加糖，你不妨称之为甜点。但是读者很难找到谷物早餐的替代品。这里有一些建议。

High-protein breakfast: Eggs are a high-protein option, and while they are also high in cholesterol, many people can probably eat them in moderation without worrying about heart risks. But many people don’t want to eat eggs every day. Bacon is also high in protein but, like other processed meats, also shouldn't be consumed daily. （Most plain bacon does not have added sugar, though if it’s maple-cured or brown-sugar-cured, it probably does.） Consider eating smoked salmon, tuna or chicken salad for breakfast. Make a vegan breakfast bowl of sweet potatoes, beans and avocado.

高蛋白早餐：鸡蛋是一种高蛋白的选择，虽然它们的胆固醇也很高，但许多人可以适量地吃鸡蛋而不用担心心脏病风险。但是很多人并不想每天都吃鸡蛋。培根也富含蛋白质，但和其他加工肉类一样，也不应该每天食用。(大多数纯培根不加糖，但如果是枫糖或红糖腌制的，可能会加糖。) 可以考虑早餐吃熏鲑鱼，金枪鱼或鸡肉沙拉。做一碗甜土豆、豆类和鳄梨的素食早餐。

Sweet alternatives: Try plain, unsweetened yogurt with berries and nuts or sliced apples with sugar-free peanut butter. Or just eat and savor a whole orange or make a fruit salad.

甜食替代品：尝试普通无糖酸奶，加入浆果和坚果，或者苹果片和无糖花生酱。要不就吃一个完整的橘子，或者做一份水果沙拉。

Greens and vegetables: Try a breakfast salad with avocado and hard-boiled eggs. Use a big kale leaf to make a breakfast burrito or egg salad wrap. Experiment with cauliflower to make hash browns. Bake a sweet potato and add salsa, yogurt or nuts.

绿色蔬菜：尝试早餐沙拉鳄梨和煮老的鸡蛋。用一大片羽衣甘蓝叶做一个早餐玉米煎饼或鸡蛋沙拉卷。试着用花椰菜做土豆煎饼。烤一个红薯，加入沙司，酸奶或坚果。

Soups: Try miso soup, butternut squash soup or another variety of hot soup. You’d be surprised how great soup tastes on a winter morning.

汤: 尝试味增汤，中国南瓜或其他种类的热汤。在冬天的早晨，你会吃惊地发现汤是多么美味。

What about steel-cut oats? Or regular oats? Do they have added sugar?

那燕麦片呢? 普通燕麦片呢? 有没有加糖？

Morning oat-eaters are by far the biggest demographic we’ve heard from since starting the Sugar Challenge. Because even many whole-grain products still have added sugar, the Challenge urges you to eliminate all grains from your breakfast to explore new options. However, oat-eaters are a committed bunch.

自从糖挑战赛开始以来，早上吃燕麦的人是我们听到的最多的人群。因为即使很多全谷物食品仍然添加了糖，挑战号召你从早餐中剔除所有谷物，探索新的选择。然而，食用燕麦的人很少会改变。

If you want to eat oats, check to make sure your brand really has no added sugar （that means it should have no sugar on the ingredient list, and zero grams of sugar on the label.） The Harvard Nutrition Source has a lot of good advice about the health benefits of oats, which are associated with heart health. Steel cut oats are the least processed, meaning they have more fiber and are the best choice. Rolled oats have been partially cooked, making them increase blood sugar faster. Instant oats should be avoided, because they will be rapidly converted to sugar.

如果你想吃燕麦，检查一下你的品牌是否真的没有添加糖(这意味着它应该在成分表上没有糖，标签上也没有糖。) 关于燕麦对健康的益处，《哈佛营养资源》有很多很好的建议，燕麦与心脏健康有关。切割燕麦是加工最少的，这意味着他们有更多的纤维，是最好的选择。燕麦片已经被部分煮熟，使他们增加血糖更快。应该避免速溶燕麦，因为它们会很快转化成糖。

Why is it that the information on the nutrition label doesn’t seem to follow any one rule indicating added sugar?

Q：为什么营养标签上的信息似乎没有遵循必须标明添加糖的规则？

Starting in 2020, most large food makers are required to list “added sugar” on the nutrition facts label, but some smaller companies have until 2021 to comply with the rule. As a result, you may see a mix of old and new food labels for another year. The new label will help consumers distinguish between sugars that occur naturally in foods and those that are added......

A：从2020年开始，大多数大型食品制造商都被要求在营养成分标签上标明“添加糖” ，但一些较小的公司要到2021年才能遵守这一规定。因此，你可能会在下一年看到新旧食品标签的混合。新标签将帮助消费者区分食物中天然存在的糖和添加的糖......

科学抗糖，最重要是 管住嘴，迈开腿。日常做好防晒、抗氧化，在饮食上多注意。

最后，建议抗糖的同学保存。

吃饱了才有力气减肥！

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