关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.

我们不是来诋毁碳水化合物的——它们是我们身体的燃料——但并不是所有的碳水化合物都是一样的。我们来看看为什么吃太多的淀粉对你没有好处背后的科学道理，并分享四条建议来帮助你把谷物纳入你的饮食。

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

并不是所有的卡路里在体内的作用都是一样的。

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.

仅仅因为两种食物含有相同数量的卡路里并不意味着它们在健康方面是一样的。哈佛大学陈曾熙公共卫生学院的营养学教授、波士顿儿童医院减肥中心的创始人戴维·路德维希说:“几十年来，如果不是一个世纪的话，我们都知道，不同的食物除了卡路里含量外，对身体的影响也不同。”

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麦，它们的卡路里含量差不多，那么全麦的卡路里含量要更高。吃微加工的谷物，比如小麦浆果、全麦、大麦和黑麦，比吃深加工过的白面包更好。

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

路德维希说，这是因为他们需要更长的时间来消化。

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，当你吃白面包时，所有对你有益的东西都会从面包中被刨出来，留下一堆淀粉，这会使血糖和胰岛素升高，潜在地刺激饥饿感，甚至可能减缓你的新陈代谢。

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

精制的碳水化合物会在你体内迅速转化为糖。

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.

你已经听说要少吃糖了。但是想想看:精制谷物(无论是饼干、长棍面包还是白面包)离在我们体内变成糖只有一步之遥。正如我们刚才所概述的，超加工的淀粉类食物会提高血糖和胰岛素。

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.

别担心，你还可以吃面包。除了白面包，还有更好的选择。例如，传统的粗面粉、酵母或其他全谷物。

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

把面包当作甜点。(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.

几年前的一项研究让人们在饭后吃面包卷，而不是在饭前吃。研究人员发现，平均而言，那些饭后吃了面包卷的人血糖峰值降低了约30%。如果你喜欢面包和松饼，把它们留到饭后吃。

4. Eat whole foods, healthy fats and protein.

食用天然食品、健康脂肪和蛋白质。

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.

重点是减少高度加工的碳水化合物，用水果、豆类、坚果和各种健康脂肪来代替它们，确保摄入足够的蛋白质。