Carbohydrates often get a bad reputation and there’s a lot of confusion about good carbs vs bad carbs and what we should be eating, especially if weight loss is the goal.

碳水化合物的名声通常并不怎么好。关于什么是好碳水，什么又是坏碳水，我们应该吃什么，特别是在减肥时应该吃什么，在这些方面大家往往有很多的困惑。

First up, what are carbohydrates and why do we need them? According to registered nutritionist Kirsten Oddy, carbohydrates (carbs) are a type of macronutrient, alongside protein and fats, found in a variety of foods and drinks.

首先，什么是碳水化合物？我们为什么需要碳水化合物？根据注册营养学家Kirsten Oddy的介绍，碳水化合物和蛋白质和脂肪一样，是一种主要营养素。碳水化合物存在于各种食物和饮料中。

Macronutrient：主要营养素

“We have three main types of carbs: fiber, starches and sugars,” she explains. “Fiber and starches are complex carbs, whereas sugars are simple carbs. Complex carbohydrates are the body’s preferred source of energy and help to fuel our nervous system, our muscles and organs. Simple carbohydrates, on the other hand, are digested much quicker and send immediate bursts of glucose (energy) into the bloodstream, often with little nutritional value.”

“我们所摄入的碳水化合物主要有三类：纤维、淀粉和糖，”她解释道。“纤维和淀粉是复合碳水，而糖属于单一碳水。复合碳水是身体首选的能量来源。它为我们的神经系统、肌肉和内脏提供能量。单一碳水则会被更快速地吸收并会将血糖（能量）迅速注入血液。单一碳水通常没有营养价值。”

complex carbs：复合碳水化合物

simple carbs：单一碳水化合物

While low-carb diets are popular for weight loss, eliminating all carbohydrates can leave you low on energy and may even cause nutrient deficiencies.

尽管低碳水饮食对于减重而言很流行，但是避免摄入各种碳水化合物会导致身体能量不足并甚至会引起营养不良。

That’s why it’s important to eat a balanced diet of all the five food groups (Fruits, vegetables, grains, protein foods and dairy) to get the vitamins and minerals the body needs to function properly. In this article we talk to Oddy about the differences between good carbs vs bad carbs, and why a balanced diet is important for your health. 

这就是为什么均衡饮食很重要（五大类食物水果、蔬菜、谷物、蛋白质和乳制品哪个都不能少）。均衡饮食有助于身体摄入维持正常功能所需要的维他命和矿物质。在本篇文章中，我们将与Oddy讨论好碳水和坏碳水之间的差异以及为什么均衡饮食对你的健康十分重要。

WHAT ARE 'GOOD' CARBS?

什么是‘好’碳水？

Not all carbs are created equal and some are healthier than others. Carbohydrates found in plant-based foods – complex carbs – are ‘good’ carbs, and are often packed with nutrients, such as bran and fiber that can help to improve your digestion and support metabolism.

并不是所有的碳水都一样。有些碳水更加健康。植物类食物中的碳水-复合碳水就是‘好碳水’，这些碳水中富含营养成分，比如麸皮和纤维有助于促进消化并帮助新陈代谢。

 Bran：麸皮

“To reap the benefits of carbohydrates, try opting for carbs loaded with nutrients, such as wholegrains and fruit and vegetables; these are complex carbohydrates or ‘good’ carbs,” says Oddy.

“要想从碳水中获益，首先要选择营养丰富的碳水，比如全谷物、水果和蔬菜这些复合碳水或‘好’碳水，”Oddy表示。

Some examples of good carbs include:

部分好的碳水包括

• Oats

• 燕麦

• Quinoa

• 藜麦

• Whole fruit

• 完整的水果

• Sweet potatoes (ideally with the skin)

• 红薯（最好带皮）

• Beets

• 甜菜根

• Yogurt

• 酸奶

• Bananas

• 香蕉

• Carrots

• 胡萝卜

• Nuts and seeds

• 坚果和种子

• Brown rice

• 糙米饭

• Whole grain bread

• 全麦面包

• Legumes (beans, peas, lentils, soybeans and peanuts)

• 豆类（豆类果实、豌豆、扁豆、大豆和花生）

WHAT ARE 'BAD' CARBS?

什么是‘坏’碳水？

Simple or ‘bad’ carbs (also known as refined or processed carbs) are sugars, broken down quickly and used as energy, says Oddy. 

单一或‘坏’碳水（也被称为精制或加工碳水）是糖类食物，它们可以被快递分解并被身体用作能量，Oddy表示。

During processing, the bran and germ of the whole grain are removed, which also removes fiber, vitamins, minerals and antioxidants, meaning these foods have little nutritional value.

在加工过程中，麸皮和全麦胚芽被去除，同时被去除的还有纤维、维他命、矿物质和抗氧化物，这意味着这些加工后的食物几乎没有营养价值。

 germ of the whole grain：全麦胚芽

“These types of carbs often get labeled bad but not all simple carbs are unhealthy. Some whole fruits and milk are composed of simple carbs, but still contain a variety of healthy nutrients,” says Oddy.

“这些碳水通常被认为是不好的，但是并非所有的单一碳水都是不健康的。有些完整水果和牛奶就由单一碳水组成，但是仍然富含健康的营养物质，”Oddy表示。

Examples of bad carbs include:

不好的碳水包括：

White bread

白面包

Pizza dough

披萨面团

Pastries

油酥面皮

White pasta

白面条

Beer

啤酒

Fruit juice

果汁

Sugary sodas

含糖苏打

Pancakes

薄煎饼

Tomato sauce

番茄酱

Cake

蛋糕

Pretzels

椒盐卷饼

WHAT'S THE DIFFERENCE BETWEEN GOOD AND BAD CARBS?

好碳水和坏碳水之间有哪些差异？

According to Oddy: “Choosing a variety of complex carbohydrates each day is brilliant for feeding the gut microbiome, promoting a healthy digestive system.

据Oddy介绍：“每天选择摄入各种复合碳水对于肠道微生物大有裨益并可以确保消化系统保持健康。”

gut microbiome：肠道微生物

“These complex carbs will also have a lesser impact on blood sugar levels, which is particularly important for those with diabetes or polycystic ovary syndrome (PCOS). 

“这些复合碳水对血糖值的影响也不大，这对于糖尿病患者或多囊卵巢综合征患者而言特别重要。”

polycystic ovary syndrome (PCOS)：多囊卵巢综合征

Stable blood sugar levels will keep your energy and mood stable throughout the day, too.

稳定的血糖值可以使身体能量和情绪在一天当中保持稳定。

“On the other hand, recent studies show that people who regularly consume foods containing low-quality, simple carbohydrates have an increased risk of chronic disease, such as diabetes and cardiovascular disease,” she says.

“另一方，最新的研究表明，经常摄入含有低质量单一碳水化合物食物的人群患慢性病，比如糖尿病和心血管疾病的风险也会增加，”她表示。

Eating too little or too many carbs can be equally unhealthy, too, and is associated with increased mortality, a study published in the found. 

在《柳叶刀》所发表的一项研究发现，碳水化合物摄入过多或过少都不健康并都与死亡率增加相关。

SHOULD YOU AVOID SIMPLE CARBOHYDRATES?

我们应该避免摄入单一碳水吗？

It’s important to note that not all simple carbohydrates are ‘unhealthy’ choices, adds Oddy. 

有一点需要注意的是，并非所有的单一碳水都是‘不健康’的，Oddy补充表示。

“Simple carbs are present in many nutrient-rich foods, such as fruits and milk. The simple carbs to be mindful of are processed foods or foods with added sugars. Enjoying all foods and meals in moderation is normal and healthy – and key for physical and emotional wellbeing. The key word here is moderation. In my clinic, we try to remove labeling foods and remove the idea that certain foods or meals are inherently ‘bad’.”

“单一碳水存在于许多营养丰富的食物中，比如水果和牛奶。需要警惕的单一碳水是那些加工食物或含有添加糖的食物。适量摄入所有的食物和饭菜是正常且健康的-这也是让身体和心理都健康的关键所在。这里的重点是适量。在我的诊所，我们试着不去给食物贴标签并抛弃某些食物或饭菜本来就‘不好’的观点。”

来源：Live Science

翻译&编辑：上海译锐翻译

图片来源：Getty images