代糖和糖，你選哪個？

If you have ever found yourself struggling to decide what type of sweetener to use, you are not alone. Besides sugar, there are countless artificial sweeteners, but which one is better for your health?

如果你曾經(jīng)糾結(jié)于選擇哪種甜味劑，那你不是一個人。除了糖，還有無數(shù)的人造甜味劑，但哪一種對你的健康更有益呢?

When it comes to artificial sweeteners, there are plenty to choose from. For those trying to cut calories, they seem like a logical choice, but research suggests that they are not without risks. While sugar substitutes might reduce your caloric intake on a daily basis, there is no evidence to show they actually help long-term weight loss, In fact, because they are so sweet, they might cause some people to eat more sweet foods (via Harvard Health Publishing).

說到人造甜味劑，可供選擇的品種很多。對于那些試圖減少熱量攝入的人來說，選擇人造甜味劑似乎是更好的選擇，但研究表明，這樣做也并非沒有風(fēng)險。雖然代糖品可能會減少每天的卡路里攝入量，但沒有證據(jù)表明它們確實有助于長期減肥。事實上，因為它們太甜了，還可能會導(dǎo)致一些人吃更多的甜食。

In addition, a study published in the Canadian Medical Association Journal linked low-calorie sweeteners, such as aspartame and sucralose, to diabetes, high blood pressure, and heart problems. Another study found artificial sweeteners to increase the risk of dementia and stroke.

此外，加拿大醫(yī)學(xué)協(xié)會雜志上發(fā)表的一項研究表明，阿斯巴甜和三氯蔗糖等低熱量甜味劑與糖尿病、高血壓和心臟問題有關(guān)。另一項研究發(fā)現(xiàn)，人造甜味劑會增加患癡呆癥和中風(fēng)的風(fēng)險。

(圖源：Shutterstock)

Sugar is not much better when it comes to health risks. Studies have linked the consumption of too much sugar with heart disease, type 2 diabetes, kidney disease, gout, cancer, and tooth decay. It also takes a toll on your cells. High levels of sugar can increase cellular aging as well as age the skin (via Healthline).

就健康風(fēng)險而言，糖也好不到哪里去。研究表明，攝入過多的糖會導(dǎo)致心臟病、2型糖尿病、腎病、痛風(fēng)、癌癥和蛀牙。它還會損害你的細胞。攝入過多的糖還會加速細胞衰老和皮膚老化。

In addition, excess sugar has been associated with obesity and inflammation, and both of these conditions increase your risk of developing certain kinds of cancer. Chronic inflammation can lead to depression, anxiety, fatigue, and digestive issues (via Medical News Today).

此外，過量的糖分與肥胖和炎癥有關(guān)，而這兩種情況都會增加你患某些癌癥的風(fēng)險。慢性炎癥會導(dǎo)致抑郁、焦慮、疲勞和消化問題。

If you are trying to reduce the amount of sugar you consume, the U.S. Food and Drug Administration suggests limiting calories from added sugar to 10% of the total number of calories consumed. If you want to eliminate sugar and sugar substitutes from your life, try reaching for a piece of fruit to satisfy a sweet craving. You get a sweet taste from sugar in a natural form, plus the added benefit from nutrients and fiber your body needs (via Mayo Clinic).

如果你想減少糖的攝入量，美國食品和藥物管理局(U.S. Food and Drug Administration)建議將添加糖的熱量限制在攝入總熱量的10%以內(nèi)。如果你想從你的生活中消除糖和糖的替代品，試著吃一塊水果來滿足你對甜食的渴望。這樣不僅可以獲得天然的糖分，還能從這些食物本身獲取身體所需的營養(yǎng)和纖維。