本集内容

Hidden sugar: How much are you really eating every day?

隐形糖：你每天不经意摄入的糖分到底有多少？

文字稿

Having yogurt and granola with a glass of juice might seem like a healthy breakfast.

酸奶和格兰诺拉麦片配一杯果汁也许看上去是一顿健康的早餐。

（Source: World Health Organization）
But by noon you may have just consumed more sugar than the World Health Organization's daily recommendation.

（信息来源：世界卫生组织）
不过，到中午，你摄入的糖分可能就已经超过了世界卫生组织建议的每日摄入量。

（Source: UK Health Security Agency）
That's because sugar doesn't just come from sweets. It hides in food you wouldn't expect like breakfast bars, salad dressing and even bread.

（信息来源：英国健康安全局）
这是因为糖分不仅仅来源于甜食。它还隐藏在一些你意想不到的食物中，比如早餐棒、沙拉酱甚至面包。

These are known as 'free sugars'.

这些食物中的糖分被称为 “游离糖”。

Free sugars are any sugars added to food or drinks, including those naturally occurring in honey, syrups and fruit juices.

游离糖是任何被添加到食物或饮品中的糖，包括蜂蜜、糖浆和果汁中天然存在的糖。

Sugars found naturally in milk, whole fruits and vegetables don't count as free sugars.

奶、新鲜水果和蔬菜中天然存在的糖分不算作游离糖。

But, once you juice fruits and vegetables, their natural sugars are 'freed' and are absorbed even faster into our bodies.

但是，一旦你把水果或蔬菜榨成汁，它们所含的天然糖分就会被 “释放” 出来，更快地被我们的身体吸收。

Yes, that smoothie just might be spiking your sugar intake.

是的，那杯奶昔就很可能会让你的糖摄入量急剧增加。

Studies suggest our diets today contain more processed foods than ever before.

研究发现，如今我们饮食中含有的加工食品比以往任何时候都要多。

And that's part of the problem.

这也是造成问题的原因之一。

Ultra-processed foods like fizzy drinks and packaged snacks often contain ingredients you won't find in a home kitchen.

像碳酸饮料和包装零食这样的超加工食品通常含有你在家庭厨房里找不到的原材料。

They may go by different names like high-fructose corn syrup, fruit juice concentrate, agave nectar, which are all sugar.

它们可能有不同的名称，比如高果糖玉米糖浆、浓缩果汁和龙舌兰蜜，这些都是糖。

So what are the risks?

那么，摄入过多糖有哪些风险？

Consuming too much sugar increases the risk of obesity, diabetes, heart disease, tooth decay, fatty liver disease and even dementia.

摄入过多糖分会增加肥胖、糖尿病、心脏病、蛀牙、脂肪肝甚至痴呆的风险。

（Source: World Health Organization）
Globally, our sugar intake is soaring.

（信息来源：世界卫生组织）
在全球范围内，我们的糖分摄入量正在飙升。

（Source: The Lancet）
If current trends continue, by 2050, over 60% of women and 57% of men worldwide are projected to be overweight or obese.

（信息来源：《柳叶刀》）
如果当前的趋势持续下去的话，到 2050 年，全球超过 60% 的女性和 57% 的男性将会超重或肥胖。

But change is possible. Health experts say cutting sugary drinks, avoiding ultra-processed foods and snacks can have a big impact.

但改变依然是可能的。健康专家说，不喝含糖饮料、尽量不吃超加工食品和零食能产生巨大的影响。

The WHO recommends limiting added sugar to under 10% of daily calories, and ideally less than 5% for better health.

世界卫生组织建议每天摄入的添加糖量应限制在每日总能量摄入的 10% 以下，最好能降低到 5% 以下，则更有益于健康。

So how good are you at spotting sugar in your food?

你擅长发现食物中所含的糖分吗？

重点词汇及表达

salad dressing 沙拉酱

free sugar 游离糖

count as 算作

spiking 让…急剧增加

spotting 发现