5.Don't Eat Too Much (Sugary) Fruit
5.别吃太多（含糖）水果
There's no denying it -- fruit contains sugar. A lot of it. Think of biting into a fresh, juicy peach or pear, and all of that sweet juice exploding in your mouth (or dribbling down your chin). Is it really so bad for you?
不可否认——水果含糖。大量的糖。想象一下，咬一口新鲜多汁的桃子和梨，甜甜的果汁溢满你的嘴（或流下你的下巴）。这真的对你不好？

No. True, there's a lot of sugar in fruit. But it's natural sugar, or fructose, which is far healthier than added sugar. Fructose isn't the only thing you'll find in that peach or pear, though. Fruit is also filled with fiber, antioxidants, vitamins and other nutrients that are great for your body, helping it fight disease, stabilize your blood sugar and more. Fruit is also considered a low-density food, which means it makes you feel full and satisfied. This is a positive, because if you're satiated, you won't eat too much fruit, nor will you be tempted to start noshing on something else that might not be nearly as healthy (say, a chewy chocolate chip cookie). So load up on fruit with no worries.
不。当然，水果含有大量糖分。但那都是纯天然的糖，或者说果糖，这种糖比添加糖健康多了。不过，你会发现水果不仅仅只含果糖。水果也含有纤维素、抗氧化剂、维生素和其它营养物质，这些物质对你的身体非常有好处，能够帮助抵抗疾病，稳定血糖等等。水果也被认为是低密度食物，这就意味着水果能让你产生饱饱的满足感。这是非常有益的。因为如果你觉得饱足，就不会再吃更多水果，也不会开始吃别的不那么健康的东西（比如耐嚼的巧克力饼干）。所以不用担心，尽情地多吃水果吧。

4.Sugar Causes Tooth Decay
4.糖会导致蛀牙

Ever go trick-or-treating at your dentist's home as a kid, only to receive a pencil or sticker because, your dentist said, candy (sugar) will rot your teeth? Your dentist wasn't totally wrong. If your teeth come in contact with sugary foods and drinks, decay can result. But that's only if those sugary substances sit on your teeth for a long time. Further, your teeth can also be damaged if all sorts of other foods are in contact with them for prolonged periods -- fruit, for example, or bread or oatmeal. Even healthy veggies can wreak havoc on your teeth. Here's why:
在你小的时候，每次万圣节去牙医家门口索要糖果时，是不是往往只得到一个铅笔盒和贴纸呢？你的牙医告诉你，糖果会让你产生蛀牙，他的说法并非毫无道理。如果你经常吃含糖食物和饮料，就会导致蛀牙。但这种情况只会在含糖物质长期存留在你的牙齿上时才发生。此外，如果其他食物（比如水果、面包或者麦片）也长期停留在牙齿上并且与含糖物质接触，也会导致蛀牙。甚至健康的蔬菜也会极大的损伤你的牙齿。这就来告诉你原因。
A substance called plaque is what causes cavities. Plaque starts forming on your teeth the minute you eat or drink something. If you don't get rid of it, it will eventually erode the enamel on your teeth, creating tiny holes that are the very start of cavities. To prevent tooth decay, then, it's best to brush your teeth after eating. Even rinsing your mouth with water can help. If you've eaten foods that can easily get stuck in your teeth, like raisins, dry cereal, popcorn or raspberries, a thorough job of brushing, flossing and rinsing your teeth is critical.
一种叫做齿菌斑的物质就是导致蛀牙的因素。从你吃东西的那一刻开始，噬斑就在你的牙齿上产生了。如果你不将它弄干净，它就会侵蚀你牙齿上的牙釉质，然后产生小洞，蛀牙就开始了。防止蛀牙，最好的办法就是饭后刷牙。即使是用水漱漱口也会有帮助。如果你吃的食物很容易嵌入你的牙齿，比如葡萄干、即食麦片、爆米花或覆盆子，此时，使用牙线和清水彻底清洗你的牙齿是至关重要的。

3.Sugar Causes Hyperactivity
3.糖会导致多动

What parent of little ones hasn't heard that eating too much sugar will cause her kids to get too keyed up, or a bit hyper? And it often seems anecdotally true. Watch as kids scarf down candy, cake and soda at a birthday party, then promptly run wild all over the place, screeching and screaming. But do we ever stop to think that maybe they're just overstimulated by the excitement of the birthday party itself? Or ponder the fact that lots of adults pig out on sugary snacks and desserts with no similar aftereffects?
吃太多糖的小孩子会变得过于兴奋多动，这种说法估计家长们都听说过吧？有意思的是，看起来似乎真是这么回事。在生日聚会上，看着孩子们打翻糖果、蛋糕和苏打水，看着他们一下子疯跑起来，尖叫，大笑的样子。但是我们可曾停下来仔细想想，他们这样做只是因为生日聚会过度兴奋而已？可曾思考过，为什么很多大人在狼吞虎咽的吃糖果和点心后没有出现类似的情况？
There have been extensive studies about the relationship between sugar and hyperactivity, and no link has been found between the two. A group of researchers further reviewed several reputable studies and concluded that sugar in children's diets doesn't affect their behavior, apart from a small subset of kids. Interestingly, another study, published in the Journal of Abnormal Child Psychology, asked mothers of boys whom they thought were "sugar-sensitive" to rate their sons' behavior after they'd had soda. The mothers of the boys who'd had a sugar-filled soda thought their children's behavior was more hyperactive than the boys who'd been given an artificially sweetened soda. The trick was that all the kids in the study had been given an artificially sweetened drink, meaning that the behavior was based on perception rather than sugar.
有很多关于糖和多动行为的研究，但还没发现这两者之间的联系。有研究人员进一步回顾了一些颇具争议的研究，得出的结论是：除了一小部分孩子以外，孩子们的摄糖量并不会影响他们的行为。。有趣的是，另一项发表在《儿童病态心理学杂志》上的研究曾要求一些认为自己的孩子对糖敏感的母亲们观察孩子喝了苏打水之后的行为变化。饮用含糖苏打水的孩子们的母亲认为她们的孩子比那些没饮用过含糖苏打水的孩子们的行为更活跃。这项研究耍了个小花招——其实所有孩子们的饮料都含糖，这就意味着母亲对于孩子行为的判断是基于感觉而不是糖的作用。

2.Sugar Causes Obesity
2.糖会导致肥胖

A lot of people equate obesity with sugar: candy, ice cream, pastries and the like. If you're fat, the thinking goes, surely it's because you eat a lot of sugary desserts. Those a little more versed in nutrition often warn against eating too much starchy food (potatoes, rice, cereal) because your body changes starches into sugar -- and eating sugar piles on the pounds. However, this is not true. If it was, people who ate a lot of rice (say, the Japanese) or pasta (the Italians) would be among the world's fattest people. But guess what? They're some of the slimmest.
许多人把肥胖与糖类划上等号，包括糖果、冰淇淋、糕点等。如果你很胖，人们就会想当然的认为这一定是因为你吃了很多甜点。那些对营养学有点儿研究的人通常警告人们别吃太多含淀粉的食物（土豆、大米、谷物），因为人体会将淀粉转化为糖，有糖就会增加体重。然而，这并不是真的。如果确实如此，那些常吃大米（日本）或面食（意大利）的人就应该是世界上最胖的人才对。可是你猜怎么着？他们却位于最苗条的国家之列。
Here's the thing. If you eat a lot of sugary foods, like cake and cookies, and drink sugary sodas and juice, you will gain weight. But that's because you're ingesting a lot of calories, period, not because sugar is inherently fattening. If your overall calorie count is within a healthy range, eating sugar is not going to create love handles or a jelly belly.
事情是这样的。如果你吃了很多含糖食物，比如蛋糕和饼干，并喝了含糖苏打水和果汁，你会长胖。但那是因为你摄入了大量卡路里，而不是糖本身让人长胖。如果你摄入的卡路里在健康范围内，吃糖并不会增加腰腹的赘肉。。

1.Sugar Causes Diabetes
1.糖会引发糖尿病

One of the more prevalent sugar myths is that it causes diabetes. This misconception likely occurs because diabetics' blood sugar levels are often out of whack, so they have to watch their sugar intake. But in general, there is no direct cause and effect between sugar consumption and the development of diabetes with one exception, which we'll discuss in a minute.
更普遍的一个对糖的误解就是糖会引发糖尿病。出现这样的误解可能是因为糖尿病患者的血糖含量并不规律，所以他们必须时刻注意糖的摄入量。但总的来说，糖的摄入和糖尿病的发生没有直接因果关系。只有一个例外情况，我们马上会说到这个问题。
There are three main types of diabetes:
糖尿病主要有三种类型：
Type 1 diabetes develops if your body's pancreas can't make insulin. Insulin is a hormonethat takes the sugar from the foods we eat and allows it to enter our tissues, where our body can use it as fuel, or energy. If your pancreas is making insulin, but it's not enough or the insulin doesn't work properly, you'll have Type 2 diabetes. Type 2 diabetes typically occurs in people who are overweight, inactive and eat a diet high in calories from any source, not just sweets. Some pregnant women develop gestational diabetes when the hormonal changes from pregnancy affect the way their insulin works.
如果你体内的胰腺不能分泌胰岛素，就会导致第一种糖尿病。胰岛素是一种激素，它从我们所吃的食物中汲取糖并让糖被我们的组织吸收，以此提供能量。如果你的胰腺分泌胰岛素，但是胰岛素含量不够或者胰岛素不能正常工作，你就会得第二种糖尿病。这种糖尿病通常发生在超重的人身上，他们不爱运动，经常吃各种高热量食物，不仅仅是糖果。有些孕妇会患妊娠糖尿病，这是因为她们怀孕时激素发生改变，从而改变了胰岛素的作用方式。
So what's the exception to the sugar-diabetes linkage? People who regularly down lots of sugary drinks (sugar-sweetened soda, fruit drinks) are more likely to develop Type 2 diabetes. Of course, many people who guzzle sugary drinks are overweight and eat poorly, two factors that can cause Type 2, but studies show even those who are trim and eat healthily are more likely to develop diabetes if they're also drinking lots of sugary drinks.
所以刚刚提到的那个特例究竟是什么呢？经常豪饮含糖饮料（含糖苏打，果汁）的人更易患第二种糖尿病。当然，许多爱喝高含糖饮料的人都超重，但是吃的很少，这是第二种糖尿病的两个致病因素。不过也有研究表明，身材苗条、饮食健康的人一旦饮用大量含糖饮料，更容易患得糖尿病。

翻译:夏久梅 审校:晴晴晴天 来源：前十网