（全⽂阅读时间⼤约2分钟。Approximate reading time 2 minutes）
如果你还没有被各种关于营养的建议彻底搞晕， 那说明你读得还不够。那些专家们似乎都有着完美⽆缺的学院背景和让⼈⽣畏的名衔和资历，他们⼿握荟萃分析和双盲研究，告诉你该吃什么，不该吃什么。可是他们的建议有可能很不⼀样，甚⾄会是截然相反。
When it comes to nutrition, if you are not utterly confused, you haven’t really read anything yet. All the experts, armed with impeccable eduction, impressive titles and acronyms, and their meta-analysis and double blind studies, are telling you what to eat and what to avoid. Yet they could have very different, sometimes even polar opposite views.
咖啡绝对是好东⻄，含有很多抗氧化剂，⽽且可以帮助防⽌⼼脏病。但是，另外⼀个⼈说，咖啡让你的肾上腺过度疲劳，造成⻓期的健康隐患。
Coffee is one of the best things for you, it has a lot of antioxidants and could help prevent heart diseases. However, the other person says, it could tire out your adrenal glands and have long term negative health effect.
鸡蛋你不能吃太多。它是动物蛋⽩，对你的胆固醇不好。不，不，鸡蛋是最为营养的⻝物之⼀，尤其是蛋⻩！
You should not really eat too many eggs. It’s animal protein, and not that good for your cholesterol. No, no, eggs are one of the most nutritious food there is, especially the yolk!
⻩油的饱和脂肪含量太⾼，最好不吃。当然不是！那些脂肪对你是有好处的！
Butter is very high in saturated fat, it’s better to stay away. Absolutely not! All that fat is good for you!
连⽔果都有争议。
Even fruits are controversial.
更不要要说⾁类。
Don’t get me started on meat.
当前最⼤的战场在⾕物类上。⾕物到底健康不健康？要少吃还是要多吃？还是⼀点都不吃？
The most fierce battle being fought right now is around grains. Are grains healthy? Should we go low or high on grains? Do we even need grains at all?
但似乎只有⼀个东⻄没有引起任何争议。在我读过的所有的书，⽂章和研究中， 我从来没有看到任何异议。从来没有。
Among all these debates, seems there is one thing that has remained above the fray. Of all the studies and books and articles I have read, I have not come cross any different views on this one food. None, zero, nada.
所有的专家们都同意：精制⾕物对身体有害，不要吃。
When it comes to refined grains, everyone agrees: it is bad. Just stay away.
即使是那些认为⼈类应该多吃⾕物的⼈来说，该吃的也是全⾕物，从来不是精制⾕物。
Even for people who think grains are an integral part of a healthy diet, the types of grains they believe we should eat are whole grains. Never, never refined grains.
什么是精制⾕物？
What are refined grains?
⾕物如果有它⾃身的三个基本组成，就被称作是全⾕物。
A grain is considered whole if it has all three parts intact:
麸⽪是⾕物的外壳，含有抗氧化剂，维他命B和纤维。
The bran is the outer layer and has important antioxidants, B vitamins and fiber.
胚芽是⾕物的胚胎，可以让⼀粒种⼦⻓成⼀颗植物。
The germ is the embryo of the grain, which gives the seed potential to grow into a full plant.
胚乳是⾕物的能量储存，为它的成⻓提供⻝物，包含淀粉类碳⽔化合物和其它较少的营养素。
The endosperm is the energy reserve of the grain and provides the food supply for the seed to grow. It contains starchy carbohydrates and very small amounts of other nutrients.
如果缺少任何⼀个成分，⾕物就是精制⾕物，类似我们常说的细粮。最常⻅的精制⾕物是⽩⾯和⽩⽶。通过研磨，⾕物的胚芽和麸⽪被剥除，只剩下胚乳，所以⾯粉和⼤⽶含有⼤量淀粉，有更好的质地和更⻓的保存期。
Anything that does not have all three are considered refined. The most common refined grains are white wheat flour and white rice. Through the milling process, bran and germ are removed. With only the endosperm is left, the flour and rice are starchy, have a finer texture and longer shelf life.
我们吃了这么久的⽩⾯和⽩⽶有什么问题呢？
So what’s exactly wrong with white flour and white rice that we have been eating for as long as most of us can remember?
最⼤的因素是它快速提升你的⾎糖。
The biggest factor is its ability to spike your sugar level once it is consumed.
如果我告诉你，对你的⾎糖来说，吃⼀⽚⾯包或者半个馒头和吃⼀勺蜂蜜或吃两⼩勺⽩糖没什么两样，你是不是觉得这有些难以置信？
If I tell you eating a slice of white bread is no different from eating a tablespoon of honey, or two teaspoons of table sugar in terms of its effect on your blood sugar, that doesn’t sound quite plausible, does it?
测量⻝物对⾎糖的影响最常⽤的指标是⾎糖⽣成指数。指数越⾼，你的⾎糖就升得越快。纯⾎糖的指数为100.
The extent to which your blood sugar is raised is usually measured by GI: Glycemic Index. The higher the value, the faster it raises your glucose level. Pure glucose has a GI value of 100.
以这个为参照，⾯包的指数为75， ⽩糖的指数为65， 蜂蜜的指数为61.
With that reference in mind, white bread has an index value of around 75, while the value for table sugar is around 65, and honey is around 61.
你也许会挠脑袋说：可是⾯包远没有⽩糖和蜂蜜甜啊！对于你的味蕾也许如此，对于你的身体它们没什么不⼀样。
You may scratch your head, but bread does not taste nearly as sweet as sugar and honey!! They may not be the same for your taste buds, but your body cannot tell the difference and they react to them the same way.
我们都知道糖吃多了不好。精制⾕物也是⼀样。除了那些⼈⼈都知道的后果：肥胖，糖尿病，它还会增加你患上⼼脏病，脑痴呆和某些癌症的⻛险。⻢克 • 海曼， 美国⼀名著名医⽣，美国功能医学研究院的临床事物董事⻓，这么说：
We all know the consequences of eating too much sugar. Regular consumption of refined grains has exactly the same effect. Aside from the obvious risk of diabetes and obesity, it also increases your risk of heart disease, dementia and certain cancers. According to Mark Hyman, a MD and Board President of Clinical Affairs at Institute of Functional Medicine:
“⻝⽤淀粉类碳⽔化合物和其它糖类引起⾎糖快速提升，这种代谢反应⼏乎可以完全解释当今席卷全球的肥胖症，糖尿病和⼼脏病（也可以引起痴呆和癌症）”。
“This rapid rise in blood sugar brought on by consuming starchy carbs and all forms of sugar is essentially the metabolic mechanism single-handedly responsible for today’s global epidemics of diabetes, heart disease, and obesity (and it contributes to dementia and cancer as well).”
如果这个还不够，精制⾕物极度缺乏营养素。你知道吗？美国绝⼤部分的州法律规定⽩⾯⾥必须需要添加⼀些营养才可以出售。我不记得是谁说的，但说得很到位：“你的那些⻨⽚和装它的纸盒⼦有着差不多的营养“。其实，你吃的那些通⼼粉，⾯条，披萨，⾯包，馒头也是⼀样。当你或者你的孩⼦被这些东⻄填得满满的时候，你根本没有空间让给那些你的身体极度需要的其他有营养的⻝物。随着时间的推移，你的健康因此⽽被慢慢摧毁。
If that is not enough for you, refined grains have also very little nutritional value. Do you know that most of the states in US mandate enrichment to white flour. I don’t remember who said this, but really drove it home: “The cereal you are eating is probably as nutritious as the cardboard it comes with”. The same goes for the delicious pasta, the pizza, the bread, the noodles and all the other foods made from refined grains. When you stuff yourself or your children with these foods, you crowd out other more nutritious foods that you body desperately needs. Overtime, your health suffers.
当然，麸质（不同于麸⽪）是另⼀个问题，草⽢膦（⼀种除草剂）⼜是⼀个问题。我们没有空间将所有的这些放在⼀篇⽂章⾥。以后会一一讨论。
Then there is the gluten issue, then there is glyphosate. We don’t have enough space to explore all these in one blog. They will be discussed in the future.
你是不是应该放下那⽚⾯包，那个蛋糕，那碗⾯，那盘炒⽶饭？
Is it time to put down your beloved wonder bread, that slice of delicious cake, that bowl of pasta, that plate of fried rice?
是的，是的，是的，是的！
YES, YES, YES, AND YES.
做到这个不容易。让你⼀辈⼦都⼀直在吃的主⻝突然从你的饮⻝中消失，当然不容易。我是吃馒头，⾯条和⽶饭⻓⼤的。当我刚开始不吃这些东⻄的时候，⽆论身体和⼼理都经历了挺大的挑战。但当今科学证据已经有⾜够压倒性的结论，让我别无他选。我的个⼈健康因此⽽⼤⼤改善，所以我从来没有想过⾛回头路。
I am not saying this is easy. Cutting off something that has been a staple all your life is not going to be easy. I grew up on noodles, bread and white rice. When I first removed all refined grains, it was challenging both physically and mentally. But I know I had to do it. Science evidence is just too overwhelming and conclusive not to make the change. My health has improved so much ever since I have never looked back.
你也许会问， 如果⽩⾯和⽩⽶不能吃，那全⾕物可以吗？这些东⻄好像⽐较健康？全⾕物当然⽐精制⾕物要健康，但现实要复杂很多。市⾯上的那些所谓全⾕物产品基本上都不是真正意义上的全⾕物。我们会在以后讲讲全⾕物。
You may also be wondering, if white flour and rice are off-limit, at least we can eat whole grains, which are supposed to be a lot healthier? It is a step in the right direction, but it is much complicated than that. Most commercially available “whole-grain” products are not whole grains in the true sense. We’ll get into whole grains some time in the future.
但现在，最重要的是：
For now, this is the bottom line:
如果你想降低患上世界流⾏的那些慢性病的⻛险，包括⼼脏病，糖尿病，痴呆和癌症，不要再吃⽤⽩⾯，⽩⽶和其它精制⾕物做的⻝物和产品。如果做到这个太难，⾄少开始少吃，或者吃全⾕物，真正的全⾕物，但即便是这些也不要多吃。
If you want to reduce your risk of the major chronic diseases that plague the world today, including heart disease, diabetes, dementia and cancer, stop eating things made from pure white flour, white rice and other refined grains. If it is too hard to stop, start cutting it down，or switch to whole grains, real whole grains, but go easy even on these.
