4种不会毒害你的糖替代品

2019年5月1日09:15:59饮食健康4种不会毒害你的糖替代品已关闭评论1.6K11字数 14434阅读48分6秒阅读模式
摘要

想知道当你只吃甜食的时候你还有什么选择吗?幸运的是,大自然保护着你。这里有四种方法可以满足你对甜食的喜爱,它们不会腐蚀你的牙齿,不会造成血糖失衡,也不会导致体重增加。事实上,这些自然奇观带来了一些惊人的健康益处!

4种不会毒害你的糖替代品

You may think that staying slim and eating healthfully means NO sweets,but guess what?There are natural and delicious sweeteners that won't wreck your diet,and are even GOOD for you!

你可能认为保持苗条和健康饮食意味着不吃甜食,但是你猜怎么着?有天然和美味的甜味剂,不会破坏你的饮食,甚至是对你好!

No arena of health and wellness is more debatable than what we should be eating.Looking back through time,the foods that constitute a healthy diet have changed so dramatically,you can literally mark the passage of time by the coming and going of dietary fads.

没有比我们应该吃什么更值得商榷的健康竞技场了。回顾过去,构成健康饮食的食物已经发生了如此巨大的变化,你可以通过饮食时尚的来来去去来标记时间的流逝。

  • Weight-loss clubs and diet pill popping in the 1970s
  • 20世纪70年代,减肥俱乐部和减肥药开始流行
  • Cabbage soup and liquid diets in the'80s
  • 80年代的卷心菜汤和流质食物
  • The Zone and blood-type diets(along with lawsuits related to diet pills!)in the'90s
  • 90年代的区域和血型饮食(以及与减肥药有关的诉讼!
  • In the aughts,Atkins and gluten-free
  • 在紧身衣,阿特金斯和无谷蛋白
  • In the 2010's,it's Paleo,raw,and local
  • 2010年,它是旧石器时代的,原始的,本地的

Despite this obsessive focus on what to eat,Americans are fatter and in many ways,unhealthier than ever before[1]In 2016,two-thirds of the adult population were considered overweight or obese,according to a U.S.Dept.of Health and Human Services study[2].This health epidemic spans ethnic and cultural boundaries,and is affecting more adults and children every year.

尽管美国人痴迷于吃什么,但在许多方面,美国人比以往任何时候都更胖,更不健康。根据美国卫生与公众服务部的研究,2016年,三分之二的成年人口被认为超重或肥胖。这种健康流行病跨越了种族和文化的界限,每年影响着更多的成年人和儿童。

One factor that is contributing to America's growing problem with weight is ourobsession with sugarsugar.You probably don't need to see the results of a clinical study to believe that the more sugary calories you consume,the greater your risks of obesity[3].What you may not know,is that what passes for sugar these days is actually a hyper-sweetened extract of one of the cheapest,most heavily-sprayed,GMO-pervasive crops on the planet.

导致美国体重问题日益严重的一个因素是我们对糖的痴迷。你可能不需要看临床研究的结果就能相信你摄入的含糖卡路里越多,你患肥胖症的风险就越大。你可能不知道的是,现在所谓的糖实际上是一种高糖提取物,是地球上最便宜,喷洒最多,转基因农作物中的一种。

Why Sugar Isn't Sugar Anymore

为什么糖不再是糖了

Despite a marked decrease in consumption of refined cane and beet sugars over the last generation,we are taking in more dietary sugar overall,thanks to the prevalence of corn-based sweeteners like high-fructose corn syrup,in nearly everything on grocery store shelves[4]

尽管与上一代相比,精制甘蔗和甜菜糖的消费量明显减少,但由于杂货店货架上几乎所有东西都普遍使用高果糖玉米糖浆等以玉米为基础的甜味剂,我们从总体上摄入了更多的食用糖。

4种不会毒害你的糖替代品

Switching to corn-based sweeteners is a case of jumping from the funnel cake grease into the fire!Corn syrup has become the go-to sweetening agent for processed foods due to its low cost and high concentration(at least 1.5 times that of cane sugar).Thanks to government subsidies,corn is alluringly cheap for food and beverage companies that need a steady supply of sweetness.

切换到玉米甜味剂就像是从漏斗蛋糕油脂跳入火中!玉米糖浆因其低成本和高浓度(至少是蔗糖的1.5)而成为加工食品的首选甜味剂。多亏了政府的补贴,对于需要稳定甜味供应的食品和饮料公司来说,玉米价格便宜得诱人。

Corn is also a top GMO crop with at least 92%of the nation's corn supply being genetically modified to withstand large doses of herbicides[5].Setting aside theshocking effects of GMO consumption,this intense concentration of simple sugar is wreaking havoc on the collective metabolism.Studies abound correlating intake of high-fructose sweeteners to increased risks of obesity,cardiovascular disease,hypertension,fatty liver disease,diabetes,and more[6].

玉米也是顶级的转基因作物,全国至少92%的玉米供应都经过了转基因处理,能够承受大剂量的除草剂。撇开转基因食品令人震惊的影响不谈,这种高浓度的简单糖正在对集体新陈代谢造成严重破坏。大量研究表明,摄入高果糖甜味剂会增加肥胖、心血管疾病、高血压、脂肪肝、糖尿病等疾病的风险。

What About Zero-Calorie Sweeteners?

零热量甜味剂怎么样?

Aspartame,Equal,sucralose,Splenda,saccharin:they go by many names but do any of them sound truly sweet?Not when you read the nearly100 scientific abstractsGreenmedinfo has collected on the perils of artificial sweeteners.Chemical fascimiles of sugar,these unnatural compounds can be far worse than the real thing.

阿斯巴甜、平等、三氯蔗糖、Splenda、糖精:它们有很多名字,但是有一个听起来真的很甜吗?当你阅读格林梅丁福收集的近100篇关于人工甜味剂危害的科学摘要时,你就不会这么想了。化学糖簇,这些不自然的化合物可以远比真正的东西糟糕。

Linked to increased risks of metabolic dysfunction,and obesity,these calorie-free sugar substitutes trick consumers into thinking that previously unhealthy foods can get"a sugar-free pass."But fake sugars are far from harmless.Studies show consuming synthetic sweeteners generates excessive cravings for the sweet taste,leading to weight gain and other negative effects linked to excessive sugar consumption[7].

这些无卡路里的糖替代品会增加患肾脏疾病、代谢障碍、糖尿病和肥胖症的风险,使消费者认为以前不健康的食物可以得到"无糖通行证"但是假糖远非无害。研究表明,食用合成甜味剂会产生对甜味的过度渴望,导致体重增加和其他与过量摄入糖有关的负面影响[7]

While it might be tempting to think that these sugar imposters can help you bypass the weight and still eat the treats,if you value your health,steer clear of these dietary destroyers!

虽然人们很容易认为这些冒充糖分的人可以帮助你绕过体重,仍然可以吃零食,但是如果你重视你的健康,那就远离这些饮食毁灭者吧!

Nature Has the Solutions

自然界有解决方案

Wondering what options this leaves you when only something sweet will do?Fortunately,nature has got you covered.Here are four solutions for satisfying your sweet tooth that won't rot your teeth,create blood sugar imbalance,or cause weight gain.In fact,these natural wonders pack some amazing health benefits!

想知道当你只吃甜食的时候你还有什么选择吗?幸运的是,大自然保护着你。这里有四种方法可以满足你对甜食的喜爱,它们不会腐蚀你的牙齿,不会造成血糖失衡,也不会导致体重增加。事实上,这些自然奇观带来了一些惊人的健康益处!

Xylitol 木糖醇

4种不会毒害你的糖替代品

Xylitol is a sugar alcohol derived from xylose-a crystalline sugar found in birch bark[8].Sweet like sugar but with only 40%of the calories,xylitol is fast becoming the preferred sweetener of health-conscious consumers.

木糖醇是一种从木糖中提取的糖醇,木糖是一种存在于桦树皮中的晶状糖。木糖醇和糖一样甜,但只有40%的热量,很快成为注重健康的消费者的首选甜味剂。

Low-carb dieters will find xylitol appealing,with less than a quarter of the carbohydrates found in cane sugar.It also stands apart from synthetic sweeteners thanks to its natural origins.Besides birch trees,xylitol is found in the cellular structure of fruits like raspberries,and in vegetables like the corn-cob.Even our bodies produce xylitol(between 5-15 grams per day)during normal metabolic processes.

低碳水化合物节食者会发现木糖醇很有吸引力,只有不到四分之一的碳水化合物存在于蔗糖中。由于它的天然来源,它也有别于合成甜味剂。除了桦树,木糖醇还存在于树莓等水果的细胞结构中,以及玉米芯等蔬菜中。甚至我们的身体在正常的新陈代谢过程中也会产生木糖醇(每天5-15)

With a glycemic rating of 13,xylitol is metabolized around eight times slower than regular sugar,making it a safer choice for diabetics.Unlike sugar,which provokes the release of insulin in response to its consumption,xylitol is metabolized independently of insulin in the gut.It metabolizes slower and steadier than sugar,making it a much safer sweetener for hypoglycemics and the sugar-sensitive.

木糖醇的血糖指数为13,其代谢速度是普通糖的8倍左右,是糖尿病患者更安全的选择。与糖不同的是,木糖醇在肠道中的代谢是独立于胰岛素的。它的代谢速度比糖慢,而且比糖更稳定,因此对于低糖水泥和对糖敏感的人来说,它是一种更安全的甜味剂。

And there's good news for sufferers of cavities or Candida:Xylitol actually discourages the bacterial growth that feeds these conditions.The bacteria that cause candida,dental caries,and even Streptococcus mutans,thrive in acid-based environments,with sugar as their food of choice.Xylitol is non-fermentable,creating an alkaline reaction in the body that bacteria find inhospitable.Xylitol consumption has been shown to dramatically decrease cavities and ear and throat infections,among other infectious organisms.

对于龋齿或假丝酵母患者来说,有一个好消息:木糖醇实际上可以阻止滋生这些疾病的细菌生长。引起念珠菌,龋齿,甚至变形链球菌的细菌,在酸性环境中茁壮成长,糖作为他们的选择食物。木糖醇是不能发酵的,在体内产生碱性反应,细菌发现这种反应不适合生长。木糖醇的消耗已经被证明可以显著地减少龋齿、耳朵和喉咙的感染,以及其他传染性微生物。

The dental health community are one of the biggest supporters of Xylitol.Studies have shown that plaque build-up and dental caries can be reduced by 80%with the introduction of moderate amounts of xylitol(up to half an ounce per day).Research also indicates that consuming xylitol may increase bone strength and bone density.

牙齿健康协会是木糖醇最大的支持者之一。研究表明,通过引入适量的木糖醇(每天多达半盎司),菌斑的形成和龋齿可以减少80%。研究还表明,消耗木糖醇可能会增加骨强度和骨密度。

*Important Notes:Xylitol can have a laxative effect,so start slowly.It is best to obtain Xylitol from a manufacturer who uses birch rather than corn.Finally,Xylitol is extremely toxic to dogs,so please keep it away from Fido!Xylitol is sometimes made from corn,which includes GMO corn.Look for the higher quality,non-GMO certified,and best of all:birch tree derived form.

*重要提示:木糖醇有轻泻作用,所以慢慢来。最好从使用桦木而不是玉米的制造商那里获得木糖醇。最后,木糖醇对狗有剧毒,所以请远离 Fido!木糖醇有时由玉米制成,其中包括转基因玉米。寻找更高的质量,非转基因认证,和最好的所有:桦树衍生的形式。

Stevia 甜叶菊

4种不会毒害你的糖替代品

300 times sweeter than sugar and without caloric content,the Stevia plant has been used by native people to sweeten food and drink for centuries.Stevia's popularity as a modern sugar substitute grew in the 1990's,and new research confirms what tribal cultures knew:this plant provides a safe,affordable and tasty alternative to expensive and potentially dangerous sweeteners.

甜叶菊的甜度是糖的300倍,而且没有热量,几个世纪以来,当地人一直用它来给食物和饮料加糖。20世纪90年代,甜叶菊作为一种现代甜味剂越来越受欢迎,新的研究证实了部落文化所知道的:这种植物提供了一种安全、可负担和美味的替代品,可以替代昂贵和潜在危险的甜味剂。

The study[9],published in August 2017,calls Stevia"a suitable calorie-free sweetener,"with both"pharmacological and therapeutic properties,including antioxidant,antimicrobial,antihypertensive,antidiabetic,and anticancer."Researchers further heralded Stevia's positive effects on those metabolic conditions aggravated by excess sugar consumption,namely obesity,hypertension,and diabetes.

这项研究[9]20178月发表,称甜叶菊为"一种合适的无卡路里甜味剂",具有"药理和治疗特性,包括抗氧化、抗菌、降压、降糖和抗癌"研究人员进一步预测甜叶菊对那些由于过量摄入糖而加重的代谢状况,即肥胖、高血压和糖尿病的积极作用。

Stevia reduces blood sugar,reduces blood pressure,combats infections,and reduces risks of diabetes.One study even found that consuming stevia was as effective as a popular oral antidiabetic drug,but with fewer side effects.

甜菊降低血糖,降低血压,抗感染,降低患糖尿病的风险。一项研究甚至发现,食用甜叶菊和一种流行的口服降糖药一样有效,但副作用较少。

If you haven't tried Stevia in a while,you will be pleasantly surprised by new formulations.What began as a strong-tasting plant extract only available in health food stores,is now widely available in crystallized-sugar form,as a finely distilled concentrate,and in formulations that approximate the less-sweet taste of cane sugar,but without the negative effects!

如果你有一段时间没有尝试甜叶菊,你将会被新配方的喜欢·一个人所困扰。一开始只有在健康食品商店才能买到的味道强烈的植物提取物,现在已经广泛地以结晶糖的形式,作为精细蒸馏浓缩物,以及类似于蔗糖的不那么甜的味道的配方,但是没有负面影响!

Raw Honey 生蜂蜜

4种不会毒害你的糖替代品

Identified as containing more than 181 health-promoting substances[10],honey converts the vital,healing energy of plants into a medium that is perfect for human consumption.Rich in phytonutrients(nutrients absorbed from plants),raw honey is renowned worldwide for having powerful anti-oxidative and anti-inflammatory properties[11].

蜂蜜被鉴定为含有超过181种促进健康的物质[10],蜂蜜将植物的重要的治疗能量转化为一种适合人类食用的介质。生蜂蜜富含植物营养素(从植物中吸收的营养素),因具有强大的抗氧化和抗炎特性而闻名于世。

Raw,unfiltered honey is very different from the pasteurized product you find on most grocery store shelves.Nearly all commercially-produced honey is heated to kill potentially harmful bacteria,reduce crystallization,and improve product flow.Unfortunately,this process also kills the vital,living enzymes and good bacteria which make raw honey one of the world's oldest-known superfoods.

未经过滤的未经加工的蜂蜜与大多数杂货店货架上的巴氏杀菌产品非常不同。几乎所有商业生产的蜂蜜都经过加热,以杀死潜在的有害细菌,减少结晶,并改善产品流动性。不幸的是,这个过程也杀死了至关重要的活酶和使生蜂蜜成为世界上已知的最古老的超级食品之一的有益细菌。

The bacteria in raw honey serves as a prebiotic:a substance containing helpful microorganisms that aid in the process of digestion.When consumed raw,honey's natural enzymes aid in the breakdown and assimilation of the many nutrients it contains.

未加工蜂蜜中的细菌是一种益生菌:一种含有有益微生物的物质,有助于消化过程。生吃蜂蜜时,蜂蜜中的天然酶有助于分解和吸收蜂蜜中的许多营养成分。

Raw honey is also rich in powerful antioxidants called phenolic compounds,known to play an important role in cancer prevention[12].These compounds found in honey have also shown promise in reducing arterial blockages and lowering overall risks associated with cardiovascular disease[13].

未加工的蜂蜜还富含一种名为酚类化合物的强效抗氧化剂,众所周知,酚类化合物在预防癌症方面起着重要作用。蜂蜜中的这些化合物也显示出减少动脉堵塞和降低与心血管疾病相关的总体风险的前景。

Perhaps most profound of all is that raw honey contains probiotic strains that are so ancient that one form of Lactobacillus present with certain varieties is believed to be of a lineage 80 million years old.Learn more:Could Eating Honey Be A Form of Microbial Time Travel?

也许最深刻的原因是,生蜂蜜含有益生菌菌株,这些菌株非常古老,以至于有一种乳酸菌和某些品种被认为有8000万年的历史。更多信息:食用蜂蜜是微生物时间旅行的一种形式吗?

Molasses

糖蜜

4种不会毒害你的糖替代品

Blackstrap molasses,known to sugar-refiners as"final molasses,"refers to the thick,brown syrup that is the end result of boiling sugar cane during the production of table sugar.What sets molasses apart from cane sugar,besides the obvious appearance,is its high nutritional value.Unlike its nutritionally bankrupt cousin,a 3.5 oz serving of blackstrap molasses contains more than a quarter of your daily supply of vital minerals such as iron,magnesium,potassium,manganese,and B vitamins[14].Molasses delivers this nutritional punch with much less sugar,thanks to being at the end of the line of the crystalline-sugar extraction process[15].

黑糖浆,被糖精制者称为"最终糖浆",指的是在蔗糖生产过程中煮沸甘蔗的最终结果。糖蜜与蔗糖的区别,除了外观明显之外,还在于它的高营养价值。不像它那些营养不良的同类产品,一份3.5盎司的黑糖浆含有超过你每天四分之一的重要矿物质,如铁、镁、钾、锰和维生素 b[14]。糖蜜提供的营养成分含糖量要少得多,这要归功于它处于晶体糖提取过程的最后阶段。

Molasses has long been a popular folk remedy,treating everything from menstrual cramps to constipation[16]An old wives'tale credits an elixir of molasses and milk with having the power to maintain endless youth and beauty.There may be some truth to this,thanks to molasses'high antioxidant content[17].Polyphenols,the plant compounds that imbue antioxidant properties,are abundant in molasses,and have been recognized for having anti-cancer properties[18] in clinical studies.

糖蜜一直以来都是一种流行的民间疗法,可以治疗从痛经到便秘的各种症状。一个古老的妻子的故事相信糖蜜和牛奶的长生不老药有能力保持无尽的青春和美丽。这可能是有道理的,因为糖蜜含有高含量的抗氧化剂。多酚是植物中富含抗氧化物质的化合物,在糖蜜中含量丰富,在临床研究中被认为具有抗癌特性。

A 2011 study showed that adding molasses to a high-fat diet had the effect of reducing body weight and body fat percentages,thanks to decreased calorie absorption.Researchers concluded that"supplementing food with molasses extract might be a way to address the escalating rates of overweight and obesity."[19]

2011年的一项研究表明,在高脂肪饮食中添加糖蜜,由于热量吸收减少,可以降低体重和体脂百分比。研究人员得出结论,"用糖蜜提取物补充食物可能是一种解决不断上升的超重和肥胖率的方法。"[19]

Rich in copper,iron,and calcium,molasses can play a vital role in maintaining healthy blood and bones.This makes molasses a great alternative to non-nutritive sweeteners for pregnant or nursing women,or women who are trying to become pregnant.It also makes a great dietary supplement for women at risk of developing osteoporosis.

糖蜜富含铜、铁和钙,在维持血液和骨骼健康方面起着至关重要的作用。这使得糖蜜成为孕妇、哺乳期妇女或试图怀孕的妇女非营养性甜味剂的一个很好的替代品。对于那些有可能患上骨质疏松症的女性来说,这也是一个很好的膳食补充剂。

These four,healthful alternatives to sugar prove that craving a taste of sweetness doesn't have to cause cavities,promote weight gain,or lead to blood sugar imbalances.On the contrary,when we look to nature,we find natural foods which actually sweeten our health,as well as our palates.

这四种健康的糖替代品证明,渴望甜味并不一定会导致龋齿,增加体重,或导致血糖失衡。相反,当我们看向大自然,我们发现天然食物实际上甜我们的健康,以及我们的口味。

相关:研究揭示糖是如何导致癌症的

4种不会毒害你的糖替代品

References

参考资料

[1]https://www.cdc.gov/nchs/data/nhis/earlyrelease/Earlyrelease201705_06.pdf

[2] https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

[3] https://www.ncbi.nlm.nih.gov/pubmed/23321486

[4] http://www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-changed-over-the-decades/ft_16-12-09_food_more_less/

[5] http://www.centerforfoodsafety.org/issues/311/ge-foods/about-ge-foods#

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477723/

[7] http://care.diabetesjournals.org/content/32/4/688

[8] https://www.merriam-webster.com/dictionary/xylitol

[9] https://www.ncbi.nlm.nih.gov/pubmed/28792778

[10] White JW.Composition of honey.In:Crane E,editor.Honey,a comprehensive survey.London:Bee research Association and Chalfont St Peter;1975.pp.157–206.

[11] https://www.livescience.com/52541-phytonutrients.html

[12] https://www.ncbi.nlm.nih.gov/pubmed/20043255

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3005390/?tool=pubmed

[14] https://en.wikipedia.org/wiki/Molasses

[15] http://www.sciencedirect.com/topics/medicine-and-dentistry/sugarcane-juice

[16] http://journals.lww.com/pec-online/Abstract/2011/12000/Safety_and_Efficacy_of_Milk_and_Molasses_Enemas.3.aspx

[17] https://www.ncbi.nlm.nih.gov/pubmed/19103324

[18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC305362/#B31

[19] https://www.sciencedaily.com/releases/2011/07/110712094038.htm

来源:http://www.greenmedinfo.com/blog/4-sugar-alternatives-wont-poison-you

zhunbeizhuanbian
  • 本文由 发表于 2019年5月1日09:15:59
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