Drinking sugary beverages plausibly increases your risk for weight gain because:
- 高糖含量可提供大量的空卡路里
- 喝含糖饮料后，您不会感到饱满
- You don’t eat fewer calories to make up for the calories you drink
但是，一些科学家想知道这个故事是否还有更多。蔗糖（普通餐糖）由两种不同的糖组成：葡萄糖和果糖。因为我们的身体metabolizes果糖，它的声誉不佳。除新陈代谢之外，科学家还想弄清楚我们的大脑对果糖与葡萄糖的反应是否不同。这将如何影响我们的食欲和食物选择？
What the Science Says
Large population-based studies currently link sugary beverages to weight gain. The problem with these studies is that scientists can’t isolate the effects of glucose and fructose since they don’t have the resources to standardize the diets of thousands of participants. To drill down on the effects of fructose versus glucose, scientists collected detailed data from 24 healthy adult participants.
在这一点study, University of California, Los Angeles (UCLA) scientists randomly assigned participants a 10-ounce liquid containing either 2 ounces of fructose or glucose. Data was collected before and after participants sipped their sweet drink. The volunteers served as their own control. How? They came back on later days to receive the drink they didn’t receive the first time around; for example, if they’d received fructose the first time, they received glucose the second time. To be consistent, the volunteers had to fast both times before ingesting the sugar drinks, as well as keep their diets and exercise routines the same.
Sugary Findings
一旦收集数据，科学家就可以看到参与者如何在果糖上与葡萄糖饮料相比。有趣的是，参与者报告说，果糖和葡萄糖饮料都饥饿和渴望减少。毫不奇怪，大多数人都发现两种饮料都令人愉悦。但是，尽管报道了饥饿感和渴望吃饭的渴望，但参与者的脑部扫描和食物选择讲了另一个故事：
- Participants’ brains responded more readily to food picturesafter drinking fructose compared to glucose. This showed up as greater visual cortex activity in the participant’s’ brain MRI scans. This is interesting because it suggests that participants may be more motivated to eat after a dose of fructose.
- Fructose drinkers were more likely to choose foodover a delayed money reward compared to glucose drinkers. This is interesting because it implies that after drinking fructose (versus glucose) we can subconsciously pick immediately calorie-gratifying choices over long term benefits.
- Blood insulin levels and blood sugar were higher in glucose drinkersthan fructose drinkers. We’re always talking about preventing sugar highs, sugar lows and insulin surges, so this is good news for fructose, right? Not necessarily. Two factors that help our bodies feel more satiated after eating is having moderately higher insulin and blood sugar levels—though moderation is key. Fructose doesn’t appear to help with satiety, likely due to the way it ismetabolized.
What’s the Takeaway?
虽然了解果糖和葡萄糖对我们的影响有何不同，但我们很少孤立地吃果糖和葡萄糖。相反，我们大多数人都通过桌糖（及其任何一个44 cousins), which is 50% fructose and 50% glucose. It’s clear pure fructose isn’t good for you health-wise. The best way to reduce your intake of fructose is toeat less added sugar.
对于那些对从饮食中削减糖分的人来说，这是公共服务公告的好时机 - 代表新鲜水果。
Fruit does contain fructose, but the amounts are relatively low. Plus, fruit contains plenty of fiber to slow down fructose absorption. Additionally, fruit is a natural source for valuable antioxidants, phytochemicals and vitamins like C, A, folate and so forth. In healthy people, eating fruits and vegetables is shown to lower your risk for心脏疾病,diabetes,癌症和so much more. It’s the one piece of diet advice you can always count on!
