關(guān)于碳水化合物和卡路里的真相

關(guān)于碳水化合物和卡路里的真相

We are not here to vilify carbs — they're fuel for our bodies — but not all carbs are created equal. We look at the science behind why eating too much starch isn't good for you and share four tips to help you integrate grains into your diet.

我們不是來詆毀碳水化合物的——它們是我們身體的燃料——但并不是所有的碳水化合物都是一樣的。我們來看看為什么吃太多的淀粉對(duì)你沒有好處背后的科學(xué)道理，并分享四條建議來幫助你把谷物納入你的飲食。

1. Not all calories act the same in the body.

并不是所有的卡路里在體內(nèi)的作用都是一樣的。

Just because two foods have the same number of calories doesn't mean they're equal health-wise. "We've known for decades, if not a century, that different foods affect the body differently, apart from their calorie content," says David Ludwig, a professor of nutrition at the Harvard T.H. Chan School of Public Health and the founder of a weight loss center at Boston Children's Hospital.

僅僅因?yàn)閮煞N食物含有相同數(shù)量的卡路里并不意味著它們?cè)诮】捣矫媸且粯拥?。哈佛大學(xué)陳曾熙公共衛(wèi)生學(xué)院的營(yíng)養(yǎng)學(xué)教授、波士頓兒童醫(yī)院減肥中心的創(chuàng)始人戴維·路德維希說:“幾十年來，如果不是一個(gè)世紀(jì)的話，我們都知道，不同的食物除了卡路里含量外，對(duì)身體的影響也不同。”

If you take white bread and whole-grain wheat kernels that have about the same number of calories, the whole grain has so much more going for it. Eating minimally processed grain like wheat berries, whole oats, barley and rye is better for you than superprocessed white bread.

如果你吃白面包和全麥，它們的卡路里含量差不多，那么全麥的卡路里含量要更高。吃微加工的谷物，比如小麥漿果、全麥、大麥和黑麥，比吃深加工過的白面包更好。

Ludwig says that's because they take longer to digest.

路德維希說，這是因?yàn)樗麄冃枰L(zhǎng)的時(shí)間來消化。

When you eat white bread, on the other hand, all the good-for-you stuff is processed out of the bread, leaving a bunch of starch, which can raise blood sugar and insulin, potentially stimulating hunger and maybe even slowing down your metabolism.

另一方面，當(dāng)你吃白面包時(shí)，所有對(duì)你有益的東西都會(huì)從面包中被刨出來，留下一堆淀粉，這會(huì)使血糖和胰島素升高，潛在地刺激饑餓感，甚至可能減緩你的新陳代謝。

2. Refined carbs quickly turn to sugar in your body.

精制的碳水化合物會(huì)在你體內(nèi)迅速轉(zhuǎn)化為糖。

You've heard to cut back on sugar. But consider this: Ultra-refined grains (whether it's crackers, baguettes or white bread) are just one step away from turning into sugar in our bodies. And as we just outlined, ultra-processed, starchy foods can raise blood sugar and insulin.

你已經(jīng)聽說要少吃糖了。但是想想看:精制谷物(無論是餅干、長(zhǎng)棍面包還是白面包)離在我們體內(nèi)變成糖只有一步之遙。正如我們剛才所概述的，超加工的淀粉類食物會(huì)提高血糖和胰島素。

Don't worry — you can still eat bread. There are just much better options than white bread. For example, traditional pumpernickel, sourdough or other whole grains.

別擔(dān)心，你還可以吃面包。除了白面包，還有更好的選擇。例如，傳統(tǒng)的粗面粉、酵母或其他全谷物。

3. Treat bread like dessert. (Eat it last.)

把面包當(dāng)作甜點(diǎn)。(最后吃)

A study a few years back gave people bread rolls at the end of a meal versus the beginning of a meal. The researchers found, on average, that the people who ate those rolls at the end had about a 30% lower peak in their blood sugar. If you love breads and muffins, save them for the end of your meal.

幾年前的一項(xiàng)研究讓人們?cè)陲埡蟪悦姘?，而不是在飯前吃。研究人員發(fā)現(xiàn)，平均而言，那些飯后吃了面包卷的人血糖峰值降低了約30%。如果你喜歡面包和松餅，把它們留到飯后吃。

4. Eat whole foods, healthy fats and protein.

食用天然食品、健康脂肪和蛋白質(zhì)。

Focus on reducing highly processed carbohydrates and replacing them with whole fruits, beans, nuts and a variety of healthy fats, making sure to get enough protein.

重點(diǎn)是減少高度加工的碳水化合物，用水果、豆類、堅(jiān)果和各種健康脂肪來代替它們，確保攝入足夠的蛋白質(zhì)。