咖啡廳與健身日常

How much sugar is in your food and drink?

 

飲食陷阱：驚人的含糖量

 

您們有沒有聽過，當您想要吃糖時，就表示您已經吃了太多的糖嗎？但是吃下太多的糖，會帶給身體很多負面的影響。其實呢在許多常見的食物中，其實都有加糖在裡面，會讓食物變得更美味可口。所以說糖呀，真的是一個迷人的反派角色....

 

 

Modern life is so fast-paced that it can be difficult to keep a healthy balance of nutrients in the food you eat. Sugar is one of these nutrients, and the cells in the body would die without it.

 

現在社會的步調太快了，實在是很難保持營養均衡。像糖就是其中一種營養成分，當細胞缺乏這個營養成分，可能會產生凋亡的現象。

 

Consuming too much sugar, however, raises the risk of several dangerous health problems, including obesity, type 2 diabetes, increased pressure on the heart and blood vessels, and dental decay.

 

但是另一方面，如果攝取過多的糖分會造成許多嚴重的健康問題，像是肥胖問題、第二型糖尿病、心血管及心臟的血壓上升以及牙齒腐爛等問題。

 

It is estimated that the average person in the United States consumes around 19.5 teaspoons, or 82 grams (g) of sugar, per day. That is over double the amount recommended by the American Heart Association (AHA), which is 9 teaspoons per day for men and 6 teaspoons for women.

 

根據統計，美國平均每人每天攝取的糖分高達19.5茶匙〈82克〉。這樣的攝取量幾乎相當於美國心臟協會〈AHA〉建議量的兩倍-男性每天攝取量為9茶匙，而女性則是6茶匙。

 

To keep control of sugar levels, it can be helpful to know just how much sugar is in the most widely-available foods. This MNT Knowledge Center article is a one-stop resource listing the sugar content for a range of both processed and natural foods that people in the U.S. eat every day.

 

為了要控制糖分攝取量，我們要先了解的，是常見食物的含糖量。有一篇在MNT知識中心〈MNT Knowledge Center〉發表的文章裡中有整理出許多美國人天天在吃的天然及加工食品的含糖量。

 

Fast facts on sugar content 您知道嗎？

 

 

Men should eat no more than 9 teaspoons of sugar per day and women no more than 6.

 

男性每天的糖份攝取量盡量不能超過9茶匙，而女性則不能超過6茶匙。

 

Chocolate bars, sweet cereals, and soda often contain high levels of added sugar.

 

巧克力棒、甜麥片和汽水通常有很多的糖在裡面。

 

Fruits contain natural sugars that are less harmful than the sugar found in processed food.

 

雖然水果大多都是甜的，但是裡面的糖份都是天然的，所以對人體的損害比加工食物的糖份來得小。

 

Regularly consuming too much sugar increases the risk of heart disease, diabetes, and obesity.

 

有攝取過多糖分的習慣，是會增加心臟病、糖尿病和肥胖的風險。

 

What is sugar? 什麼是糖？

 

長期攝取大量的糖份會造成嚴重的健康問題〈圖片來源：Unsplash〉

 

Sugar is a simple carbohydrate that belongs to a class of chemically related sweet-tasting substances. It is available in many different forms.

 

糖是一種單一碳水化合物〈simple carbonhydrate〉，在化學上的分類上屬於甜味物質，並以各種不同的形式呈現。

 

The three main types of sugar are sucrose, lactose, and fructose.

 

蔗糖〈sucrose〉、乳糖〈lactose〉及果糖〈fructose〉是三種主要的糖類。

 

Even though cells need glucose to survive, consuming too much can cause health problems.

 

儘管細胞需要肝糖才能生存，攝取太多的糖會衍生一些健康問題。

 

The AHA says that added sugars contribute zero nutrients and are empty calories "that can lead to extra pounds, or even obesity, thereby reducing heart health."

 

AHA表示：在食物裡添加糖並不會帶給身體任何的營養，而且糖分所含的卡路里都是空熱量〈empty calories〉，這樣會增加體重，甚至會發胖並危害心臟的健康。

 

Being aware of the existing and added sugar content in foods and drinks is vital to overall health. So many products have sugar added to them that, in the modern food market, people must take extra steps to avoid consuming more than the recommended amount.

 

對於飲食當中的含糖量的掌握，對於您整體健康狀況的掌控是極為重要的。面對超市裡各式各樣大量含糖的產品，我們應該要採取一些方法來避免攝取過多的糖份。

 

In March 2015, the World Health Organization (WHO) published new guidelines recommending that adults and children reduce their intake of added sugars to less than 10 percent of their total energy intake. A further reduction to below 5 percent is associated with additional health benefits.

 

在2015年3月，WHO發行了新的飲食指南，裡面建議所有人都應該減少攝取有添加糖食物，此外，這些額外攝取的糖份所佔每天膳食熱量的比例得低於百分之10。甚至，如果想要更健康，得把比例控制在百分之五以內才行。

 

The term "free sugars" refers to any glucose, fructose, and sucrose added to foods and drinks, as well as the sugars that occur naturally in syrups, honey, and fruit juice. The term does not apply to the natural sugars found in fresh fruit, vegetables, or milk because there is no evidence linking these sugars to health problems.

 

所謂〝游離糖〞是指：〝所有由食品加工生產業者、烹飪調理廚師與消費者自行添加在食物與飲料的所有的單醣和雙醣成分，以及蜂蜜、糖漿、果汁與濃縮果汁中天然存在的單醣和雙醣成分〈截自食力-為什麼世界衛生組織要力行「限糖」任務？〉〞

 

A single teaspoon of sugar is around 4 g. The AHA recommendation for daily added sugar intake, 6 teaspoons for women and 9 teaspoons for men, is equal to 24 g and 36 g of added sugar, respectively.

 

還不知道要怎麼換算茶匙跟克數的人可以看看這邊。一茶匙的糖大約為4公克，那麼我們可以知道，以AHA的攝糖建議量來說，女性每日最多不能超過6茶匙〈24克〉而男性則是9茶匙〈36克〉。

 

Below are some common everyday foods and drinks, listed with their sugar content.

 

在下方，我會列出一些常見的食物、飲料以及相對應的含糖量。

 

This aims to give guidance when making dietary choices. The sugar content of some of the following items may be higher than expected.

 

這樣列表的目的，是提供您選擇能維持健康的食物的大方向，您接下來會發現，有些食物的含糖量竟然會比想像中來得多，您準備好了嗎，讓我們看下去。

 

Chocolate bars 巧克力

 

圖片來源：Unsplash

 

While there are less harmful chocolate options, such as dark or raw chocolate, there is a wide range of chocolate bars available on the market and the sugar content varies between brands and products.

 

雖然有一些對健康較無害的巧克力，像是黑巧克力或是生巧克力，但是在市面常見的巧克力大多數的糖份都很驚人。就像是您會發現，下列有很多巧克力的含糖量是超過AHA的建議量的：

 

Snickers bar (57 g): 5.83 teaspoons of sugar

Snickers〈57克〉：5.83茶匙〈23.12克〉

 

Milky Way bar (58 g): 7.02 teaspoons of sugar

Milky Way〈58克〉：7.02茶匙〈28.08克〉

 

3 Musketeers bar (60 g): 8.14 teaspoons of sugar

三劍客巧克力〈60克〉：8.14茶匙〈32.56克〉

 

Butterfinger bar (60 g): 5.58 teaspoons of sugar

雀巢Butterfinger bar 巧克力棒〈60克〉：5.58茶匙〈22.32克〉

 

Dove chocolate bar (37 g):  4.16 teaspoons of sugar

德芙〈37克〉：4.16茶匙〈16.64克〉

 

Hershey's Milk Chocolate bar (43 g):  4.87 teaspoons of sugar

Hershey’s 牛奶巧克力〈43克〉：4.87茶匙〈19.48克〉

 

Twix bar (57 g):  5.68 teaspoons of sugar

Twix〈57克〉：5.68茶匙〈22.72克〉

 

Milk chocolate M&M's packet (42 g):  5.68 teaspoons of sugar

M&M牛奶巧克力〈42克〉：5.68茶匙〈22.72克〉

 

Soft drinks 不含酒精的飲料

 

〈圖片來源：Unsplash〉

 

Drinking fizzy, sugary beverages can end up contributing most of your daily sugar intake.

 

在炎炎夏日大口喝著含糖飲料的確是生活的小確幸，但會帶來大不幸：一不小心就會攝取過多的糖分，接著就可能會有健康的問題。

 

下列為常見的飲料與相對應的含糖量：

 

Coca-Cola (one can, 330 ml):  7.25 teaspoons of sugar

可口可樂〈一罐330毫升〉：7.25茶匙〈29克〉

 

Red Bull (one can):  5.35 teaspoons of sugar

Red Bull〈一罐〉：5.35茶匙〈21.4克〉

 

Sprite (one can):  7.61 teaspoons of sugar

雪碧〈一罐〉：7.61茶匙〈30.44克〉

 

Old Jamaica Ginger Beer (one can):  10.18 teaspoons of sugar

英國加勒比薑啤〈一罐〉：10.18茶匙〈40.72克〉

 

A study published in Circulation, the journal of the AHA, identified a link between drinking more than one can of soda a day and an increased risk of developing heart disease and diabetes.

 

在Circulation，這個AHA期刊裡發表的一項研究中發現，每天喝超過一罐汽水與罹患心臟病和糖尿病的風險增加有關。

 

Breakfast cereals 早餐麥片

 

有些早餐麥片真的太甜了〈圖片來源：Unsplash〉

 

In the U.S., breakfast cereals are among the most commonly consumed foods with high levels of added sugar.

早餐麥片在美國是最常見的消費性產品，但同時含有大量的糖分。

 

The following values show the amount of sugar per 100 g serving in some of the most popular cereals.

 

下列會列出一些常見的早餐麥片所含的糖份〈以100克為基準〉：

 

Alpen:  4.05 teaspoons of sugar

4.05茶匙〈16.2克〉

 

Cheerios:  0.88 teaspoons of sugar  

0.88茶匙〈3.52克〉

 

Corn Flakes:  1.93 teaspoons of sugar  

1.93茶匙〈7.72克〉

 

Cocoa Krispies:  7.83 teaspoons of sugar  

7.83茶匙〈31.32克〉

 

Froot Loops:  8.46 teaspoons of sugar  

8.46茶匙〈33.84克〉

 

Raisin Bran:  6.35 teaspoons of sugar

6.35茶匙〈25.4克〉

 

Frosted Flakes:  7.12 teaspoons of sugar  

7.12茶匙〈28.48克〉

 

Honey Smacks:  11.4 teaspoons of sugar  

11.4茶匙〈45.6克〉

 

Rice Krispies:  2 teaspoons of sugar  

2茶匙〈8公克〉

 

Special K:  2.57 teaspoons of sugar  

2.57茶匙〈10.28公克〉

 

Wheaties:  3.08 teaspoons of sugar  

3.08茶匙〈12.32公克〉

 

Trix:  6.49 teaspoons of sugar  

6.49茶匙〈25.96公克〉

 

Lucky Charms:  7.33 teaspoons of sugar  

7.33茶匙〈29.32公克〉

 

Rice Chex:  1.62 teaspoons of sugar  

1.62茶匙〈6.48公克〉

 

Wheat Chex:  2.09 teaspoons of sugar  

2.09茶匙〈8.36公克〉

 

Corn Chex:  2.25 teaspoons of sugar  

2.25茶匙〈9公克〉

 

Honey Nut Cheerios:  6.67 teaspoons of sugar  

6.67茶匙〈26.68公克〉

 

Reese's Puffs:  6.3 teaspoons of sugar  

6.3茶匙〈25.2公克〉

 

Golden Grahams:  7.1 teaspoons of sugar  

7.1茶匙〈28.4公克〉

 

Cocoa Puffs:  7.55 teaspoons of sugar  

7.55茶匙〈32.2公克〉

 

Cookie Crisp:  7.06 teaspoons of sugar  

7.06茶匙〈28.24公克〉

 

Shredded Wheat:  0 teaspoons of sugar  

0茶匙〈0公克〉

 

Cocoa Pebbles:  7.26 teaspoons of sugar  

7.26茶匙〈29.04公克〉

 

Banana Nut Crunch:  3.55 teaspoons of sugar  

3.55茶匙〈14.2公克〉

 

In June 2012, researchers from Yale Rudd Center for Food Policy & Obesity suggested that even though some cereals aimed at children had become more nutritious, cereal companies had increased their advertising spending considerably. Cereal advertising aimed at children increased by 34 percent between 2008 and 2011.

 

在2012年6月，耶魯大學路德食品政策與肥胖中心(Yale’s Rudd Center for Food Policy and Obesity)的研究人員推論，儘管有些給小朋友吃的早餐麥片已經變得更營養，但營養仍然不足，更可怕的除了驚人的含糖量，麥片廠商為了要吸引更多客戶，就增加了廣告成本，從2011年的麥片廣告量與三年前相比，廣告就增加了34%。

 

Marlene Schwartz, deputy director of the Rudd Center, said:

路德食品政策與肥胖中心副主任瑪琳舒瓦茲對此表示：

 

While cereal companies have made small improvements to the nutrition of their child-targeted cereals, these cereals are still far worse than the products they market to adults. They have 56 percent more sugar, half as much fiber, and 50 percent more sodium.

 

麥片廠商的確讓他們的產品變得稍微營養些，但是這些孩童在吃的麥片仍然比大人吃的營養還差得太遠。相較之下，前者的糖份比後者還多56%，膳食纖維比後者還少一半，而鈉含量的部分則多了50%。

 

The companies know how to make a range of good-tasting cereals that aren't loaded with sugar and salt. Why can't they help parents out and market these directly to children instead?

 

其實這些廠商都知道該如何生產出沒有含那麼多糖和鹽份但又能兼顧美味的麥片，那麼為何他們沒有在這方面做改善呢？

 

Fruit 水果

 

〈圖片來源：Unsplash〉

 

Fruits contain a type of sugar called fructose. Fresh fruit has no added sugar, but sugar levels range from 1 teaspoon per 100 grams in cranberries to over 3 teaspoons in grapes.

 

水果含有一種稱為果糖〈fructose〉的糖類。新鮮的水果雖然並沒有加任何的糖在裡面，但是水果其實就含糖分，像每一百克的蔓越莓就含有1茶匙〈4克〉的糖份，而等重的葡萄就含有3茶匙〈12克〉之多。

 

All figures below show naturally occurring sugar per 100 g serving. Keep in mind that consuming fruit is part of a healthy and well-balanced diet and that the sugar in fruit has demonstrated adverse affects on health.

 

為了要讓大家了解水果的糖分，下方會列出每一百克水果的含糖量，水果與前面的食物不同，適量的攝取是可以幫助營養均衡並能維持健康，但請記得吃太多對於身體的健康還是有負面的影響的。

 

Mangos: 2.77 teaspoons of sugar

芒果：2.77茶匙〈10.08克〉

 

Bananas: 2.48 teaspoons of sugar

香蕉：2.48茶匙〈9.92克〉

 

Apples: 2.11 teaspoons of sugar

蘋果：2.11茶匙〈8.44克〉

 

Pineapples: 2 teaspoons of sugar

鳳梨：2茶匙〈8克〉

 

Grapes: 3.14 teaspoons of sugar

葡萄：3.14茶匙〈12.56克〉

 

Lemons: 0.5 teaspoons of sugar

檸檬：0.5茶匙〈2克〉

 

Kiwi fruit: 1.82 teaspoons of sugar

奇異果：1.82茶匙〈7.28克〉

 

Apricots: 1.87 teaspoons of sugar

杏桃：1.87茶匙〈7.48克〉

 

Strawberries: 0.99 teaspoons of sugar

草莓：0.99茶匙〈3.96克〉

 

Raspberries: 0.9 teaspoons of sugar

覆盆子：0.9茶匙〈3.6克〉

 

Blueberries: 2.02 teaspoons of sugar

藍莓：2.02茶匙〈8.08克〉

 

Cranberries: 0.87 teaspoons of sugar

蔓越莓：0.87茶匙〈3.48克〉

 

Tomatoes: 0.53 teaspoons of sugar

番茄：0.53茶匙〈2.12克〉

 

To calculate the sugar content and overall nutrients of almost anything you can find in a supermarket, click here and enter the name of what you are eating or planning to buy into the search bar.

 

如果您想更方便取得所有您在超市找到的產品的所有營養素及糖分，那麼請點這裡並輸入您想查的產品即可。

 

Risks 風險

 

吃太多糖可能有害於身體健康〈圖片來源：Unsplash〉

 

The AHA has urged people to cut their intake of added sugar because of evidence that it can lead to the following health conditions:

 

AHA建議大家要降低糖的攝取量，是因為攝取過多的糖份會帶來以下幾個風險：

 

Obesity: A recent study in QJM found that eating more sugar and consuming artificially sweetened soda is associated with obesity.

 

肥胖：最近有一篇發表在QJM〈一份每月出版的醫師期刊〉的研究發現，攝取越多的糖然後又有喝加糖汽水的習慣跟發胖是有關連性的。

 

Heart disease: Research published in JAMA Internal Medicine investigated sugar intake and deaths related to cardiovascular disease. They concluded that: "Most U.S. adults consume more added sugar than is recommended for a healthy diet. We observed a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality."

 

心臟病：在JAMA〈AMA每月發表的期刊〉中的一篇研究針對糖份的攝取量及因心血管疾病這個死因關聯性作深入的調查。研究人員的結論是：“大多數的美國人較常吃含糖的食物而很少採健康的飲食。我們發現，增加糖分的攝取跟心血管疾病的死亡風險的增加具有顯著的關聯性”

 

Type 2 diabetes: Although sugar does not directly cause diabetes, individuals who consume more sugar than average are more likely to be overweight, which is a risk factor for type 2 diabetes.

 

第二型糖尿病：雖說糖並不會直接造成糖尿病的病發，但如果一個人攝取的糖份比平均值來得高，那麼就很可能變胖，而這就是第二型糖尿病的風險因子之一。

 

The U.S. Centers for Disease Control and Prevention (CDC) report that an excessively high proportion of the population is consuming too many calories from added sugars.

 

美國疾病預防及管制中心〈CDC〉就指出，大部份的美國人每天攝取的熱量中，有太多的比例是源自於添加糖的食物。

 

A report published in 2013 revealed that nearly 13 percent of adults' total intake of calories comes from risky sources, such as sugar and high fructose corn syrup.

 

一篇在2013年的報告指出，將近百分之13的成人攝取的熱量大多來自會危害健康的食物，像是糖和高果糖玉米糖漿。

 

Dr. Aseem Malhotra, a cardiologist, wrote in the BMJ in 2013 that dietary advice on added sugar is damaging people's health. Dr. Malhotra said:

 

阿西姆·馬拉特拉〈Dr. Aseem Malhotra〉，一位心臟科醫生在2013年的英國醫學期刊裡表明，到底人們要吃多少的糖才會危害到人體的健康，他指出：

 

"Not only has this advice been manipulated by the food industry for profit but it is actually a risk factor for obesity and diet-related disease."

 

糖分攝取量真的是防胖和致死疾病的一個風險因子，但值得注意的是，現在許多市面上看到的糖份攝取建議量大多都操縱在食品業的手中。可您們都明白，食品業是需要過食品才能獲利的，所以代表著我們在這些資料中無法得到真實的數據。

 

Currently, food labels in the U.S. and Europe only contain information on total sugars per serving and provide no details about added sugar, making it almost impossible for people to find out how much sugar was added to the food in processing.

 

此外，在美國和歐洲的食品營養標示目前在這方面也只有提供總糖份，但並沒有任何相關詳細的數據在上面，這讓人們很難去了解到底在吃的加工食品裡有加了多少的糖。

 

The good news, however, is that it will soon be required that food labels show added sugar. This will make it easier to calculate the quantity of harmful sugar in the diet.

 

但是往好處想，近年來有越來越多人重視糖份的攝取，所以很可能在不久的將來會看到營養標是上出現添加的糖份。這樣就可以就容易去計算日常飲食裡含有多少對人體有害的糖份的含量了。

 

Some food companies have already adopted the new food labels that highlight added sugar.

 

另一個好消息是，有些食品相關的企業已經在他們的產品上標上新版的食物營養成分標示，並把添加的糖份放在標示上。

 

原文連結：How much sugar is in your food and drink?

 

原文作者：Joseph Nordqvist

 

原文日期：2018/02/14