減少糖分攝入的小方法大綱

Before I start, you should know that I'm not about to tell you to opt for fruit salad instead of birthday cake. Nope. To me, moderation is key when it comes to sugar, and I'm all for the occasional indulgence. The problem is when the occasional becomes the usual. A diet heavy on the sugar has been linked to a host of body issues, from a higher risk of diabetes to obesity to less healthy skin.

切入正題前，有必要澄清這一點：我不會勸你放棄生日蛋糕，選擇水果沙拉。不會。對我來說，在糖分攝入方面，適量纔是關鍵，我完全贊同偶爾的小放縱。怕就怕偶爾變成家常便飯。含糖量高的飲食與許多身體問題相關，從患糖尿病風險增加到肥胖，再到肌膚不那麼健康等等，不一而足。

It's easy to overlook your reliance on added sugar when you see others ordering double mocha frappuccinos with whipped cream while you choose a vanilla soy latte. But even that latte can pack more than a day's worth of added you haven't even had solid food yet.

當你看見其他人點了雙份摩卡星冰樂加奶而你點的卻是豆奶香草拿鐵時，我們很容易忽視自己對添加糖的依賴。但即使一份拿鐵含有的添加糖也會超過每日所需量……而你甚至還沒開始吃固體食物呢。

Sound familiar? If so, no judgment. I used to consume lots of sugar too. A couple of years ago, you could find me adding honey to my (already sweetened) breakfast cereal, squirting ketchup on just about everything, and snacking on foods with fruity flavorings. These items may not sound damaging, but they can send your sugar intake way up and actually make you more likely to crave sweets throughout the day, so you consume even more sugar.

聽起來有點耳熟？如果是，先不要作出判斷。我以前也會攝入大量添加糖。幾年前，我甚至會在早餐燕麥中加蜂蜜（本來就已經很甜了）、吃啥都會蘸點番茄醬、吃的東西都是水果味的。這些食品聽上去不會帶來身體傷害，但它們會增加你的糖分攝入量，讓你整天都更想吃甜食，所以最後你會攝入更多的糖。

So I want to share three simple changes that helped me strip my diet of added sugars and help me crave less of the sweet stuff too. Disclaimer: I'm no nutritionist (though I am about to embark on a degree to become one), and what worked for me won't necessarily work for you. After all, every body is different. But is there any harm in trying swaps that may help you dial back your sugar addiction?

所以我想分享三個簡單的變化，這些方法幫助我戒掉了飲食中的添加糖，減少了我對甜食的渴望。免責聲明：我不是營養專家（但我正在攻讀這方面的學位，立志成爲一名營養學家），對我適用的方法或許並不適用於你。畢竟，每個人的身體都是不一樣的。但嘗試一些能幫你抑制糖癮的方法又有何不可呢？

Ditch ketchup

扔掉番茄醬

Ketchup used to be my condiment of choice, and not just for fries. I'd mix ketchup into rice (an admittedly weird choice), enjoy it alongside scrambled eggs, and add it to sandwiches. Obviously when it comes to bad diet choices, there are worse things than a Heinz habit. But if you consider yourself a healthy eater, it's easy to overlook subtle sources of added sugars like ketchup.

曾經，番茄醬是我的調味品，不僅用於蘸薯條。我會將番茄醬與米飯攪拌在一起（我承認這很奇葩）、炒雞蛋也會放點番茄醬、沙拉里也會放一點。顯然，沒有什麼比吃任何東西都加亨氏番茄醬的習慣更糟糕的飲食選擇了。但如果你想吃的更健康，那就別小瞧這些小物件含有的添加糖，比如番茄醬。