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"How Much Added Sugar Is Too Much?"
食物中添加多少糖过量
In 1776, at the time of the American Revolution, Americans consumed about 4 pounds of sugar per person each year. By 1850, this had risen to 20 pounds, and by 1994 to 120 pounds. Now we’re closer to 160. Half of that is fructose, taking up about 10% of our diet. This is not from eating apples, but rather the fact that we’re each guzzling the equivalent of 16-ounce soft drink every day on average; that’s about 50 gallons a year.
1776年，美国大革命时期，美国人每年每人食用4磅的糖。1850年，该数字增加到20磅。1994年，该数字是120磅。现在已经接近160磅。其中一半是果糖，占我们饮食的大约10%。而人们吃这些糖并不是以吃苹果的形式，而是因为我们每天喝相当于16盎司的软饮料，每年大约50加仑。
Even researchers paid by the likes of the Dr. Pepper Snapple Group and The Coca- Cola Company acknowledge that sugar is empty calories, containing no essential micronutrients,
and therefore if we’re trying to reduce caloric intake, reducing sugar consumption is obviously the place to start.
即使Dr Pepper Snapple Group和可口可乐公司提供资金的研究人员也承认，糖是空热量，没有任何必需的微量营养素，因此如果我们我们想要减少卡路里的摄入，很明显应该从减少吃糖开始。
Concern has been raised, though, that sugar calories may be worse than just empty.
然而，人们担忧的是，糖带来的问题不仅仅是空热量而已。
A growing body of scientific evidence suggests that the fructose added to foods and beverages in the form of table sugar and high fructose corn syrup in large enough amounts can trigger processes that lead to liver toxicity and other chronic diseases.
越来越多科学证据表明，以食糖和果糖玉米糖浆形式大量添加到食物和饮料中的果糖会触发一系列反应，导致肝脏中毒和其他慢性疾病。
Fructose hones in like a laser beam on the liver, and like alcohol, fructose can increase the fat in the liver, increasing the risk for nonalcoholic fatty liver disease,
which is one of the most remarkable medical developments over the past 3 decades: the emergence of fatty liver inflammation as a public health problem here and around the globe.
果糖像激光一样进入肝脏，就像酒精一样，果糖会增加肝脏中的脂肪，增加非酒精性脂肪肝的风险，这是过去30年最重大的医学进展之一：脂肪肝已经成为美国和全球瞩目的公共健康问题。
These may not be messages that the sugar industry or beverage makers want to hear.
这或许不是糖业或饮料制造商想要听到的消息。
In response, the director-general of a sugar industry front group replied, “Overconsumption of anything is harmful, including of water and air.”
作为回应，糖业前沿组织主任回应说，“过量消耗任何食物都是有害的，包括水和空气。”
Yes, the overconsumption of sugar compared to breathing too much.
是的，过量消耗糖就和呼吸过量一样。
As one author expressed, “I suppose it is natural for the vast and powerful sugar interests to seek to protect themselves, since sugar takes up the single greatest percentage of our daily caloric intake.”
就像一位作者说的，“我认为与糖有着重大利益的组织想要保护自己是自然的，因为糖占据我们日常热量消耗的重大部分。”
The American Heart Association is trying to change that though. Under their new sugar guidelines, most American women should consume no more than 100 calories per day from added sugars, and most American men should eat or drink no more than 150.
然而，美国心脏学会试图做出改变。按照他们新的指引，大部分美国女性以添加糖的方式每天应该消耗不超过100卡路里的热量，大部分美国男性应该食用或饮用不超过150卡路里的热量。
That means one can of soda could take us over the top for the whole day.
这意味着一天喝一罐汽水就足够了。
Similarly, the new draft guidelines from the World Health Organization suggests we should benefit – we can benefit from restricting added sugars to under 5% of calories. That’s about 6 spoonfuls of added sugar a day.
类似地，来自世界卫生组织新的指引方针草案认为我们摄入的糖应该占据热量总量的5%以下，也就是每天大约6汤匙糖。
I don’t know why they don’t just recommend zero as optimal, but you can get a sense of how radical their proposal is given that this is how many we consume right now.
我不知道为何他们不干脆建议不要吃糖，但是鉴于现在我们摄入的糖那么多，你可以感受到他们的建议多么激进。
