代糖和糖，你选哪个？

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?

如果你曾经纠结于选择哪种甜味剂，那你不是一个人。除了糖，还有无数的人造甜味剂，但哪一种对你的健康更有益呢?

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).

说到人造甜味剂，可供选择的品种很多。对于那些试图减少热量摄入的人来说，选择人造甜味剂似乎是更好的选择，但研究表明，这样做也并非没有风险。虽然代糖品可能会减少每天的卡路里摄入量，但没有证据表明它们确实有助于长期减肥。事实上，因为它们太甜了，还可能会导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，加拿大医学协会杂志上发表的一项研究表明，阿斯巴甜和三氯蔗糖等低热量甜味剂与糖尿病、高血压和心脏问题有关。另一项研究发现，人造甜味剂会增加患痴呆症和中风的风险。

(图源：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).

就健康风险而言，糖也好不到哪里去。研究表明，摄入过多的糖会导致心脏病、2型糖尿病、肾病、痛风、癌症和蛀牙。它还会损害你的细胞。摄入过多的糖还会加速细胞衰老和皮肤老化。

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，过量的糖分与肥胖和炎症有关，而这两种情况都会增加你患某些癌症的风险。慢性炎症会导致抑郁、焦虑、疲劳和消化问题。

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).

如果你想减少糖的摄入量，美国食品和药物管理局(U.S. Food and Drug Administration)建议将添加糖的热量限制在摄入总热量的10%以内。如果你想从你的生活中消除糖和糖的替代品，试着吃一块水果来满足你对甜食的渴望。这样不仅可以获得天然的糖分，还能从这些食物本身获取身体所需的营养和纤维。