Sugar: Hiding in plain sight - Robert Lustig

Translator: Sarmoko Sarmoko Reviewer: Deera Army Pramana

Sugar is playing hide and seek with you.

Gula sedang bermain petak umpet denganmu.

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

Kamu kira mudah untuk menang darinya,

considering all the sugar in

karena sudah jelas gula ada di

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

soda, es krim, permen, dan kantong putih besar berlabel gula.

People get about half of their added sugars

1/2 dari gula tambahan yang kita dapat

from those drinks and treats,

berasal dari minuman dan makanan itu.

so it might seem like sugar

Jadi, gula sepertinya

is hiding in plain sight,

bersembunyi di depan mata.

but like someone in the witness protection program,

Tapi, mirip dengan program perlindungan saksi,

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

Separuh lainnya tersembunyi di tempat yang paling tidak disangka-sangka.

Check the ingredients on ketchup, bologna,

Periksa kandungan kecap, bologna,

spaghetti sauce, soy milk, sports drinks,

saus spageti, susu kedelai, minuman olahraga

fish sticks, and peanut butter.

nugget ikan, dan selai kacang.

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

Gula tersembunyi dalam makanan-makanan tersebut.

In fact, you'll find added sugars

Bahkan, gula tambahan bisa ditemukan

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

dalam 3/4 dari sekitar 600.000 barang

available in grocery stores.

yang tersedia di toko pangan.

But how is sugar hiding?

Namun, bagaimana gula bersembunyi?

Can't you just look on food labels?

Tidak bisakah dilihat pada labelnya?

It's not that easy.

Tidak semudah itu.

Just like your friend Robert

Seperti temanmu, Robert

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

dipanggil Bob, Robby, Rob, Bobby, Roberto

added sugar has a lot of aliases.

gula tambahan memiliki banyak alias.

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

Saking banyaknya, bukan empat atau lima,

try fifty-six.

ada sekitar 56 alias,

There's brown rice syrup, barley malt,

Ada sirup beras merah, barley malt,

demerara, Florida Crystals, muscovado,

demerara, Florida Crystals, muscovado,

and, of course, high fructose corn syrup,

dan tentunya, sirup jagung fruktosa tinggi

sometimes called HFCS, or corn sugar.

atau disebut HFCS, atau gula jagung.

Even sugar's tricky nicknames have nicknames.

Bahkan nama alias gula yang rumit itu punya julukan lagi.

Konsentrat anggur atau apel memiliki efek pada tubuhmu

Grape or apple concentrate has the same effects on your body

as its 55 sugary twins.

sama dengan 55 kembaran gula lainnya.

And even though organic evaporated cane juice sounds healthy,

Meskipun jus tebu organik yang diuapkan terdengar sehat,

when you evaporate it,

ketika diuapkan,

you get sugar!

kamu akan dapatkan gula!

Chemically speaking, it's all the same.

Secara kimia, semuanya sama saja,

And even trickier,

Liciknya lagi,

when multiple added types of sugars

ketika beberapa jenis gula tambahan

are used in one type of product,

digunakan pada satu jenis produk,

they get buried down in a long list of ingredients,

mereka disembunyikan dalam sederet panjang kandungan bahan,

so the sugar content might appear to be okay,

sehingga kandungan gula tampak wajar,

but when you add them all together,

tapi saat ditambahkan semuanya,

sugar can be the single biggest ingredient.

ternyata gula adalah bahan tunggal terbanyak.

Currently, the FDA doesn't suggest

Saat ini, Badan POM Amerika (FDA) belum menetapkan

a recommended daily limit for sugar,

anjuran batas harian untuk gula,

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

jadi sulit untuk tahu apakah 65 gram gula dalam sebotol soda

is a little or a lot.

termasuk sedikit atau banyak.

But the World Health Organization recommends

Tapi Badan Kesehatan Dunia (WHO) menyarankan

limiting sugar to just 5% of your total calories,

membatasi gula sampai 5% dari total kalori

or about 25 grams per day.

atau sekitar 25 gram per hari.

So, 65 grams is well over twice that amount.

Jadi, 65 gram lebih dari 2x jumlah itu

But just what is sugar?

Tapi, apa itu gula?

What's the difference between glucose and fructose?

Apa bedanya glukosa dan fruktosa?

Well, both are carbohydrates

Ya, keduanya karbohidrat

with the same chemical composition

dengan komposisi kimia yang sama

of carbon, hydrogen, and oxygen.

karbon, hidrogen, dan oksigen.

But they have very different structures

Tapi mereka punya struktur yang berbeda

and behave quite differently in our bodies.

dan aksinya beda dalam tubuh.

Glucose is the best source of energy

Glukosa adalah sumber energi terbaik

for nearly all organisms on Earth.

pada hampir semua makhluk di Bumi.

It can be metabolized by all organs in the body.

Glukosa bisa dimetabolisme semua organ.

Fructose, on the other hand,

Sedangkan fruktosa,

is metabolized primarily in the liver,

utamanya dimetabolisme di hati.

and when your liver gets overloaded

Dan jika hati kelebihan beban,

with sweet, sweet fructose,

oleh si manis fruktosa,

the excess is metabolized to fat.

kelebihannya dimetabolisme jadi lemak.

Fresh fruits actually contain fructose,

Buah segar sebenarnya mengandung fruktosa

but it's naturally occurring

tapi itu terjadi secara alami,

and doesn't cause an overload

dan tidak membuat kelebihan beban

because the fiber in fruit slows its absorption.

karena serat buah melambatkan penyerapan.

This gives your liver the time it needs

Ini memberi cukup waktu bagi hati

to do its job.

untuk melakukan kerjanya.

It's sugar that makes cookies chewy

Gulalah yang membuat kue kenyal,

and candy crunchy.

dan permen renyah.

It even turns bread crust a beautiful, golden brown.

Bahkan membuat kulit luar roti jadi coklat-keemasan nan cantik.

It's also a great preservative;

Gula juga pengawet yang hebat;

it doesn't spoil or evaporate,

tidak merusak ataupun menguap,

so the foods it's added to are easier

sehingga makanan bergula lebih mudah

to store and ship long distances

disimpan dan dikirim jarak jauh

and tend to be cheaper.

dan cenderung lebih murah.

That's why sugar is hiding everywhere.

Itu sebabnya gula bersembunyi di mana-mana.

Actually, it might be easier to list the foods

Mungkin lebih mudah membuat daftar makanan

that added sugar isn't hiding in,

yang tidak mengandung gula,

things like: vegetables, eggs, meats,

seperti sayuran, telur, daging,

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

ikan, buah, kacang mentah, atau wastafel dapur.

Simply choosing water over soda, juices, and sports drinks

Memilih air daripada soda, jus, dan minuman olahraga

is a great way to avoid hidden added sugar.

adalah cara terbaik untuk menghindari gula tersembunyi.

At the very least,

Setidaknya,

try to pay attention to food labels,

coba perhatikan label makanan,

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

sehingga kamu bisa menjaga asupan gula pada tingkat yang sehat.

Because in this game of hide and seek,

Karena dalam permainan petak umpet ini,

every time you don't find added sugar,

Setiap kali tidak kamu temukan tambahan gula,

you win!

kamu menang!