楓糖糖漿對血糖有什么影響?

Maple syrup is a popular choice for drizzling atop pancakes, waffles, and French toast. It's a common sweetener in recipes and is often added to seasonal drinks for a maple flavor. But how does maple syrup actually affect our blood sugar?

楓糖糖漿是一個很受歡迎的選擇，淋在薄煎餅、華夫餅和法國吐司上。它是食譜中常見的甜味劑，常被添加到季節(jié)性飲料中以增加楓糖口味。但是楓糖糖漿是如何影響我們的血糖的呢?

Blood sugar, also called blood glucose, is created by our bodies as carbohydrates are broken down and turned into sugar, releasing it into the bloodstream (via Healthline). This is used for energy, and whatever isn't used gets stored in the cells to be used later. Those with diabetes lack the ability to easily unlock the cells, leading to high levels of glucose in the bloodstream. If high blood sugar goes unmanaged, it can lead to issues with the heart, kidneys, eyes, and blood vessels.

血糖，是由我們的身體產(chǎn)生的，因為碳水化合物被分解并轉(zhuǎn)化為糖，釋放到血液中。這是用來獲取能量的，任何沒有被使用的都被儲存在細胞中以備以后使用。糖尿病患者缺乏容易解鎖這些細胞的能力，導致血液中葡萄糖含量過高。如果高血糖得不到控制，它可能會導致心臟、腎臟、眼睛和血管的問題。

Different types of carbohydrates raise the blood sugar at different speeds and amounts (via Harvard T.H. Chan School of Public Health). The categorization of these foods is called the glycemic index, which rates foods from 1-100. Foods with a high glycemic index are digested quickly and cause blood sugar spikes. Low glycemic foods, however, are digested slowly, creating a gradual rise in blood sugar. Glycemic index is affected by the fiber content, processing, ripeness, fat and acid content, and whether the food is left in its whole form or broken down.

不同類型的碳水化合物以不同的速度和數(shù)量提高血糖(通過哈佛大學陳德熙公共衛(wèi)生學院)。這些食物的分類稱為血糖指數(shù)，它對食物的評分范圍為1-100。血糖指數(shù)高的食物被迅速消化，導致血糖升高。相反，低血糖食物消化緩慢，血糖逐漸升高。血糖指數(shù)受纖維含量、加工、成熟度、脂肪和酸含量以及食物是否完整或分解的影響。

What does maple syrup do to blood sugar?

楓糖糖漿對血糖有什么影響?

Maple syrup has a high glycemic index, coming in at about 54 (via Healthline). Regular white sugar is about 65, so while maple syrup has a lower glycemic index than table sugar, it's still going to be absorbed into the bloodstream very quickly. It's also important to note that there's a difference between real maple syrup and corn syrup that's maple flavored, which is what many cheaper kinds are.

楓糖糖漿的血糖指數(shù)很高，約為54。普通白糖約為65，因此，盡管楓糖糖漿的血糖指數(shù)低于食用糖，但它仍會很快被血液吸收。還需要注意的是，真正的楓糖糖漿和帶有楓香味的玉米糖漿之間存在差異，很多便宜的玉米糖漿都是楓糖味的。

Since maple syrup is a liquid and has no fiber content, this means that it will be digested quickly and cause blood sugar and insulin spikes (via WebMD). Therefore, people with diabetes may not do well consuming this sweetener. In fact, eating many high-glycemic-index foods could lead to heart disease, obesity, and possibly ovulatory infertility and colorectal cancer (via Harvard T.H. Chan School of Public Health). A better option would be carbohydrates that include fiber and are digested more slowly, such as whole vegetables and fruits, beans, nuts, and whole grains. These foods have glycemic indexes of less than 20, so blood sugar will rise more gradually.

由于楓糖糖漿是一種液體，不含纖維，這意味著它將被迅速消化，并導致血糖和胰島素激增。因此，糖尿病患者可能不會很好地食用這種甜味劑。事實上，吃許多高血糖指數(shù)的食物可能導致心臟病、肥胖，甚至可能導致排卵性不孕癥和結(jié)直腸癌(通過哈佛大學陳T.H.公共衛(wèi)生學院)。更好的選擇是碳水化合物，包括纖維，消化更慢，如全蔬菜和水果，豆類，堅果和全谷物。這些食物的血糖指數(shù)低于20，因此血糖會緩慢升高。