Sugar: Hiding in plain sight - Robert Lustig

糖分：远在天边近在眼前 - 罗伯特·路斯丁

翻译人员: Thunder Song 校对人员: Danling Yan

Sugar is playing hide and seek with you.

食物中的糖喜欢和你捉迷藏

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

你可能认为找到它非常容易

considering all the sugar in

因为所有的糖都可以在苏打水，冰激凌，

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

糖果以及贴了糖分标签的白色食品包装带中发现。

People get about half of their added sugars

人类大概有一半的添加糖

from those drinks and treats,

来源于这些饮料以及零食，

so it might seem like sugar

所以看起来糖份

is hiding in plain sight,

藏在我们可见的范围内，

but like someone in the witness protection program,

但是就像显而易见反而容易被忽略一样，

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

他们就藏在你的眼皮底下。

Check the ingredients on ketchup, bologna,

查看番茄酱,波隆那熏肠,

spaghetti sauce, soy milk, sports drinks,

意大利面条酱,豆浆,功能饮料

fish sticks, and peanut butter.

鱼条和花生酱的原材料。

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

你会发现糖分大部分隐藏在这些食物当中。

In fact, you'll find added sugars

事实上，你会发现

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

在超过60多万种的杂货店食物中，

available in grocery stores.

三分之二都含有添加糖。

But how is sugar hiding?

那么糖分是如何藏起来的呢？

Can't you just look on food labels?

难道不可以只看标签吗？

It's not that easy.

其实没有那么容易。

Just like your friend Robert

就像你的朋友罗伯特

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

可能被叫做鲍勃，罗比，罗博，鲍比，或者是罗伯托，

added sugar has a lot of aliases.

添加糖有很多不同的名字。

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

而且这种很多，并不是说5，6种，

try fifty-six.

而是56种。

There's brown rice syrup, barley malt,

像是糙米糖浆，大麦芽，

demerara, Florida Crystals, muscovado,

德梅拉拉蔗糖，佛罗里达晶体，黑砂糖，

and, of course, high fructose corn syrup,

以及玉米糖浆，

sometimes called HFCS, or corn sugar.

有时简称为 HFCS（果葡糖浆），或者是玉米葡萄糖。

Even sugar's tricky nicknames have nicknames.

甚至糖分这些种类繁多的名字也有小名。

葡萄或者苹果果汁对身体有着相同的影响

Grape or apple concentrate has the same effects on your body

as its 55 sugary twins.

与它的55个相似糖一样。

And even though organic evaporated cane juice sounds healthy,

尽管有机浓缩甘蔗汁听着很健康，

when you evaporate it,

但是当你对它脱水后，

you get sugar!

你就能得到糖分！

Chemically speaking, it's all the same.

化学意义上来说，它们是一样的。

And even trickier,

更加棘手的是，

when multiple added types of sugars

当不同种类添加糖

are used in one type of product,

用在同一类产品中时，

they get buried down in a long list of ingredients,

它们被藏在长长的原料名单中，

so the sugar content might appear to be okay,

所以含糖量看起来是低的，

but when you add them all together,

但是当你把它们全部加起来，

sugar can be the single biggest ingredient.

糖分会变成最多的原料。

Currently, the FDA doesn't suggest

如今，FDA（食品药品监督管理局）并没有建议

a recommended daily limit for sugar,

适当的每日糖分摄入量，

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

所以不好判断一瓶苏打水中65克的糖

is a little or a lot.

是多还是少。

But the World Health Organization recommends

但是世界卫生组织建议

limiting sugar to just 5% of your total calories,

糖分控制在一天摄入的所有卡路里中的5%，

or about 25 grams per day.

或者25克每天。

So, 65 grams is well over twice that amount.

所以，65克远超过了这个数值的两倍。

But just what is sugar?

但是什么是糖？

What's the difference between glucose and fructose?

葡萄糖和果糖的差别是什么？

Well, both are carbohydrates

他们都是碳水化合物

with the same chemical composition

有着相同的化学元素，

of carbon, hydrogen, and oxygen.

比如碳，氢，氧。

But they have very different structures

但是它们的结构却大不同，

and behave quite differently in our bodies.

并且在人体内产生的作用也不一样。

Glucose is the best source of energy

葡萄糖是提供能量的最好来源，

for nearly all organisms on Earth.

对地球上所有的生物来说。

It can be metabolized by all organs in the body.

它能被在生体内的所有器官吸收代谢。

Fructose, on the other hand,

另一方面，果糖，

is metabolized primarily in the liver,

主要是在肝脏中进行新陈代谢，

and when your liver gets overloaded

并且当你的肝脏中有过多

with sweet, sweet fructose,

甜甜的果糖，

the excess is metabolized to fat.

超出的部分便会转化为脂肪。

Fresh fruits actually contain fructose,

事实上，新鲜的水果含有果糖，

but it's naturally occurring

但是这是自然形成的

and doesn't cause an overload

不会导致过多的果糖存在于肝脏中，

because the fiber in fruit slows its absorption.

因为水果中的纤素维会减缓它的吸收。

This gives your liver the time it needs

并让你的肝脏有足够的时间

to do its job.

去完成它的工作。

It's sugar that makes cookies chewy

是糖分让曲奇有嚼劲，

and candy crunchy.

并让糖果香脆。

It even turns bread crust a beautiful, golden brown.

它甚至让面包皮呈现出漂亮的金黄色。

It's also a great preservative;

它同时也是很好的保卫者；

it doesn't spoil or evaporate,

它既不会被破坏也不会蒸发，

so the foods it's added to are easier

所以添加的食物能够更加容易的

to store and ship long distances

储存并且可以远距离运送，

and tend to be cheaper.

并且更加便宜。

That's why sugar is hiding everywhere.

这就是为什么糖分藏在各个地方。

Actually, it might be easier to list the foods

事实上，标记不含添加糖的食物

that added sugar isn't hiding in,

或许会更容易一些，

things like: vegetables, eggs, meats,

比如：蔬菜，鸡蛋，肉，

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

鱼，水果，生坚果，甚至你厨房的水池。

Simply choosing water over soda, juices, and sports drinks

简单来说，选择喝水代替苏打，果汁以及运动饮料

is a great way to avoid hidden added sugar.

是一种更好的方法避免摄入添加糖。

At the very least,

最后，

try to pay attention to food labels,

尝试去关注食物的标签，

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

这样你就可以保持糖分摄取量在一个健康的标准。

Because in this game of hide and seek,

因为在这场捉迷藏中

every time you don't find added sugar,

每当你找到不含添加糖的食物的时候，

you win!

你就赢了！