Sugar: Hiding in plain sight - Robert Lustig

匿影藏形的糖 - Robert Lustig

譯者: Jessie Lee 審譯者: Helen Chang

Sugar is playing hide and seek with you.

糖正和你玩捉迷藏

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

你或許以為你可以輕易獲勝

considering all the sugar in

想想所有存在於

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

汽水、冰淇淋、糖果 以及標示「糖」的白色大袋子

People get about half of their added sugars

人們的糖份攝取量大約只有一半

from those drinks and treats,

來自那些飲料和零食的添加

so it might seem like sugar

所以糖分似乎隱藏在 我們看不見的地方

is hiding in plain sight,

but like someone in the witness protection program,

但就像證人保護計畫裡的證人那樣

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

另一半的添加糖是躲藏在 你最不會起疑的地方

看看這些食物的成分吧 ── 番茄醬、波隆那香腸、

Check the ingredients on ketchup, bologna,

spaghetti sauce, soy milk, sports drinks,

義大利麵醬、豆漿、運動飲料、

fish sticks, and peanut butter.

炸魚塊和花生醬

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

你會發現它躲藏在大部分這些食品裡

In fact, you'll find added sugars

事實上，你會發現

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

在雜貨店裡買得到的食品

60 多萬品項中就有 3/4 含有添加糖

available in grocery stores.

But how is sugar hiding?

但糖是如何躲藏呢？

Can't you just look on food labels?

你不能就從食品標示中看出來嗎？

It's not that easy.

這可沒那麼簡單

Just like your friend Robert

就像你的朋友羅伯

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

可能叫做鮑伯、羅比、羅勃、鮑比或羅伯特

added sugar has a lot of aliases.

添加糖有很多的別名

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

所謂很多，不是只有 5 個或 6 個

try fifty-six.

試想是 56 個

There's brown rice syrup, barley malt,

有糙米麥芽糖漿、大麥麥芽糖漿、

demerara, Florida Crystals, muscovado,

德麥拉拉蔗糖、佛羅里達水晶蔗糖、粗糖

and, of course, high fructose corn syrup,

當然還有有時被稱為 「HFCS」 的

sometimes called HFCS, or corn sugar.

高果糖糖漿或玉米糖

Even sugar's tricky nicknames have nicknames.

甚至糖狡猾的別名也有別名啊

濃縮葡萄汁或蘋果汁對身體效用一樣

Grape or apple concentrate has the same effects on your body

as its 55 sugary twins.

是 55 種糖類中的一對雙胞胎

And even though organic evaporated cane juice sounds healthy,

雖然蒸發濃縮的有機蔗糖聽起來很健康

when you evaporate it,

但當你透過蒸發濃縮

you get sugar!

得到的就是糖！

Chemically speaking, it's all the same.

在化學上那全都一樣

And even trickier,

然而更狡詐的是

when multiple added types of sugars

當使用多種不同型態的添加糖

are used in one type of product,

在同一產品上

they get buried down in a long list of ingredients,

它們就被掩沒在一長串的成份裡

如此一來，糖類含量看起來就還好

so the sugar content might appear to be okay,

but when you add them all together,

但當你把它們全加在一起

sugar can be the single biggest ingredient.

糖就是單一最大量的成分

Currently, the FDA doesn't suggest

目前美國食品及藥物管理局

a recommended daily limit for sugar,

並無建議糖份的每日最高攝取量

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

因此很難判定一瓶汽水含 65 克的糖

is a little or a lot.

是多還是少

But the World Health Organization recommends

但是世界衛生組織建議

limiting sugar to just 5% of your total calories,

糖份應限制在你所攝取總熱量的約 5％

or about 25 grams per day.

或每日 25 公克左右

So, 65 grams is well over twice that amount.

所以 65 克的糖是 遠遠超過建議量的兩倍

But just what is sugar?

但糖究竟是什麼呢？

What's the difference between glucose and fructose?

葡萄糖和果糖有什麼差別呢？

Well, both are carbohydrates

兩者都是碳水化合物

with the same chemical composition

含有碳、氫、氧相同的化學成份

of carbon, hydrogen, and oxygen.

含有碳、氫、氧相同的化學成份

But they have very different structures

只是它們的結構非常不一樣

and behave quite differently in our bodies.

且對我們身體的作用也相當不同

葡萄糖對於地球上 將近全數的生物而言

Glucose is the best source of energy

for nearly all organisms on Earth.

是能量的最佳來源

It can be metabolized by all organs in the body.

它可以被身體所有的器官代謝

Fructose, on the other hand,

而果糖呢

is metabolized primarily in the liver,

主要是在肝臟裡代謝

and when your liver gets overloaded

然而當你的肝臟負載了 過多的很甜的果糖

with sweet, sweet fructose,

然而當你的肝臟負載了 過多的很甜的果糖

the excess is metabolized to fat.

過量的部份就被轉換成脂肪

Fresh fruits actually contain fructose,

新鮮水果的確含有果糖

but it's naturally occurring

但那是天然的

and doesn't cause an overload

並不會導致攝取過量

因為水果的纖維會延緩吸收

because the fiber in fruit slows its absorption.

This gives your liver the time it needs

如此一來就給了你的肝臟 需要的時間去做工

to do its job.

如此一來就給了你的肝臟 需要的時間去做工

It's sugar that makes cookies chewy

糖讓餅乾吃起來有嚼勁

and candy crunchy.

讓糖果咬起來香脆

It even turns bread crust a beautiful, golden brown.

它甚至讓麵包皮變成美麗的金黃色

It's also a great preservative;

它同時也是絕佳的防腐劑

it doesn't spoil or evaporate,

它不會腐敗或蒸發

so the foods it's added to are easier

所以那些含有添加糖的食物

較易於保存與長距離運送

to store and ship long distances

and tend to be cheaper.

且價格往往較低廉

That's why sugar is hiding everywhere.

那就是糖份四處躲藏的原因

Actually, it might be easier to list the foods

事實上，要列出不含添加糖的食物

that added sugar isn't hiding in,

應該還比較簡單

things like: vegetables, eggs, meats,

例如︰蔬菜、蛋、肉、

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

魚、水果、未加工的堅果 甚至你廚房的水槽

Simply choosing water over soda, juices, and sports drinks

只要選擇水而不是汽水、果汁和運動飲料

is a great way to avoid hidden added sugar.

就是避免攝取那些 隱含添加糖的好方法

At the very least,

最起碼

try to pay attention to food labels,

試著去注意食品標示

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

藉此可以保持符合 健康標準的糖份攝取量

Because in this game of hide and seek,

因為在這個捉迷藏遊戲中

every time you don't find added sugar,

每當你找到一樣不含添加糖的食物

you win!

你就贏了！