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糖对身体有害。这已经是几乎人人都知道的常识了。但是水果里的糖份呢？⼀样糟糕吗？或更糟？还是不那么糟糕？
Sugar is bad for you. That’s pretty much universal knowledge now. But how about sugar from fruits? Is it as bad? Or worse? Or not as bad?
⽔果中的糖份被称为“果糖”。我们通常⽤“糖”来代指⽩糖和蔗糖。其实这些糖是⼀半的葡萄糖和⼀半的果糖。果糖是三者中最甜的，其次是⽩糖，然后是葡萄糖。
The sugar from fruits is technically called “fructose”. Sugar, the common term we usually use for table sugar and cane sugar, is actually half glucose and half fructose. Fructose is the sweetest of all three, followed by sugar and then glucose.
有些⼈把果糖吹捧为“更安全的糖”，因为果糖对血糖水平的影响不及其他糖类。这是个危险的错误。
Some people tout fructose as a safer type of sugar because it does not impact blood sugar levels nearly as much as other types of sugar. This is dangerously wrong.
果糖的代谢不同于葡萄糖。葡萄糖在⾎液中循环，被细胞吸收来为身体提供能量，而果糖几乎完全被肝脏吸收和加⼯。试想⼀下，如果你体重75公斤，吃了40克的糖。其中的20克是葡萄糖，将会被代谢并⽤于为整个75公⽄的身体提供能量。果糖也是20克，仅由你的肝脏加⼯，⽽你的肝⼤约为2⾄3公⽄。可以理解，对身体代谢的影响程度是完全不同的。是的，果糖可能不会让你的⾎糖飙升，但会通过不同的代谢途径增加胰岛素抵抗，并大大增加你患上2型糖尿病的⻛险。
Fructose is metabolized differently than glucose. While glucose is circulated in the blood stream and absorbed by cells to provide energy for the body, fructose is almost exclusively absorbed and processed by the liver. Imagine you weigh 75 kg and just ate 40 grams of sugar. 20 of that is glucose, which is then processed and used to provide energy for your whole 75 kg body. The fructose, which is also 20 gram, will be processed almost solely by your liver, which is probably about 2 to 3 kg. So the extents of the impacts are quite different. Yes, fructose may not raise your blood sugar, but it increases insulin resistance through different metabolic pathways, and greatly increases your risk of type 2 diabetes.
在过去的几十年中，高果糖玉米糖浆被⼴泛⽤作各种⻝品的甜味剂，因为它价格低廉，而且超甜。现在人们才刚刚意识到我们必须为⻝品公司的天才付出的⾼昂代价：肥胖，糖尿病，脂肪肝，⾼尿酸，⼼脏病，癌症等等。
In the past few decades, fructose in the form of High Fructose Corn Syrup has been widely used as a sweetener to all sorts of foods, because it is sweet and it is cheap. Now people are just waking up to the high price we have to pay for the food companies’ genius: obesity, diabetes, fatty liver, high level of uric acid, heart disease, cancer, etc.
越来越多的研究指出，糖中的果糖，而不是葡萄糖，⼀直是许多健康问题的元凶。
More and more studies point out that it is the fructose in the sugar, not glucose, that has long been the culprit of many health problems.
其中⼀项研究发表在《肝病学杂志》上，招募了94名年轻男性，为期7周，来评估果糖，蔗糖和葡萄糖对身体的影响。这些⼈每天喝含80克果糖，蔗糖和葡萄糖或不加糖的饮料。
One of these studies was published in Journal of Hepatology, where 94 young men were recruited for a seven-week period to evaluate the effects of fructose, sucrose and glucose. They were fed drinks every day with 80 grams of fructose, sucrose and glucose, or without any sugar.
结果发现，喝果糖或蔗糖饮料的⼈，与喝不加糖饮料的人相比，肝脏中脂肪的形成增加了约2倍。而喝葡萄糖则完全没有这个现象。
The study found that in people who drank either fructose or sucrose added drinks, the formation of fat in the liver increase by about 2 fold compared to those people drinking water without sugar. Glucose consumption did not have the effect at all.
在决定与⽔果彻底决裂之前，让我们先看看果糖和⽔果的区别。
Before you cast fruits completely out of your life, let’s make some distinction between fructose and fruits.
你可能会注意到，到⽬前为⽌，我们⽤的词是“果糖”: 指的是⼯业制造并添加到⻝品和饮料中的果糖。这些果糖与苹果中的果糖是⼀样的吗？
You may notice that only the word “fructose” is used so far in this article. We are talking about the fructose industrially made and added to food and drinks. Are the fructose in these studies the same as the fructose you get from an apple?
从化学成分上说，⼀样。从代谢过程上说，不⼀样。
Chemically, YES, metabolically, NO.
我们需要警惕营养界⾮常普遍的“减少主义者”的思维⽅式。营养品公司和医药公司⾮常擅⻓从某种⻝物中提取⼀种或两种营养素，将它们打包成胶囊，认定这些食物与从中提取的东西具有相同的效果。但事实是，橘子和维⽣素C胶囊在你身体⾥的反应和代谢是完全不同的。菠萝在我需要的时候会对我的消化帮助很⼤，但我如果吃从中提取的酶，对我根本就不起作用。
We need to be careful not to buy into the “reductionist” way of thinking so common in the nutrition world. The supplements companies and pharmaceutical companies are extremely good at extracting one or two nutrients from something, put them in a capsule and expect them to have the same effect as the thing it is extracted from. However, the fact is, an orange and a vitamin C pill are treated and metabolized differently by your body. Pineapple has always helped me with my digestion when needed, but the enzyme that is extracted from it does not work for me at all.
反之亦然。仅仅因为某种成份有负⾯的影响，并不意味着你需要放弃包含它的所有东⻄。蔬菜和豆类都有所谓的“抗营养素”，它们会阻止⼈体中某些营养素的吸收。难道我们也必须停止吃这些东西吗？
The same holds true the other way around. Just because something is not good, it does not mean you need to give up everything that contains it. Even veggies and beans have components that are called “anti-nutrients”, which block the absorption of certain nutrients in our bodies. Does that mean we have to stop eating them too?
我相信，当你吃整个水果，而且不过量食用时，它的好处远远多于危害，因为⽔果富含纤维，植物营养素，维他命，矿物质和抗氧化剂。研究证实了这⼀点。⼀项名为“糖，尿酸以及糖尿病和肥胖病的病因”的研究指出：“我们发现，虽然添加糖中的果糖与高血压有关，但天然水果中的果糖却与高血压没有关联”。其他研究也表明，⼯业果糖，⽽不是⽔果果糖，与肝功能不全是有关联的。
I believe, when consumed in whole forms and not excessively, fruits, with their fiber, phytonutrients, vitamins and minerals and antioxidants provide a lot more benefits than harm. Studies have born this out. A study named “Sugar, Uric Acid, and the Etiology of Diabetes and Obesity” stated that “We found, that whereas fructose from added sugars is associated with hypertension, fructose from natural fruits is not”. Other studies have indicated that industrial fructose, not fruit fructose, is associated with liver dysfunction.
在题为“再次思考饮⻝中的果糖”的⼀篇由哈佛健康出版社发布的“哈佛健康信件”中，作者指出，是添加的糖，而不是⽔果中的天然果糖，给我们带来健康隐患。⽂章还说，“水果是无害的，甚至吃任何数量都是有益的”。
In an Harvard Health Letter published by Harvard Health Publishing and titled “Rethinking fructose in your diet”, it states that it is the added sugar, not the natural fructose in fruits that are problematic. It went further to say that “Fruits are not harmful and are even beneficial in almost any amount”.
在⼀些高水果饮食（每天20份水果）的研究中，没有发现食用水果对体重，血压和⽢油三酸酯有不利的影响。⼀项研究甚⾄发现LDL胆固醇下降了38个点！
In some studies where people were put on high fruit diet (20 servings a day”), they found no adverse effects on weight, blood pressure, triglycerides. One study even found an astounding 38-point drop in LDL cholesterol.
保守起见，我建议将每天的⽔果摄⼊量限制为5份。2到3可能是个很理想的选择。
But to be cautious, I would limit my daily fruit intake to 5 servings. 2 to 3 is probably ideal.
当然，如果你患有肝病或糖尿病，吃⽔果时要⽐较小心。中医认为⽔果是“寒凉⻝物”。消化系统虚弱和寒湿的⼈也要谨慎。
Of course, if you have liver disease or diabetes, it’s better to be careful with your fruits consumption. TCM considers fruits as “cold” foods. People with weak and cold digestive system may want to exercise caution as well.
如果你经常吃加⼯⻝品，喝加糖的饮料，吃袋装的零⻝，那么你很可能摄⼊了大量⼯业果糖，而完全没有意识到。你需要从饮⻝中删除的是这些东⻄，而不是苹果和草莓。
If you are regulary eating processed foods, drinking sweetened beverages, and a lot of snacks that come in a bag, you are probably consuming way too much industrial fructose, without realizing it. That is what you need to cut out of your diet, not apples and strawberries.
