Can I eat dried fruit on a low-sugar diet?

问：我可以吃低糖的干果吗？

 

Dried fruit is packed with nutrients¹, but the drying process removes the water and concentrates a lot of fruit sugar in a very small bite. The risk is that it takes more dried fruit to fill you up than whole fruits. Raisins² and dates are about 60 to 65 percent sugar, dried figs³ and apricots are about 50 percent sugar, and prunes⁴ are about 38 percent sugar. The good news is that dried fruit still has the fiber⁵, and it can be a great snack as long as you are aware of how much you are eating.

答：干果富含营养物质，但在干燥过程中，水分会流失，这样很小的一口干果里就浓缩了大量的果糖。问题在于，要想填饱肚子，就得吃下比全果更多的干果。葡萄干和枣干含有60%到65%的糖，无花果干和杏干含有50%的糖，梅干含有38%的糖。好消息是，干果内仍然含有纤维，只要控制食量，它也是一种很好的零食。

 

Another way to weigh the pros⁶ and cons⁷ of dried fruit is to look at glycemic load, a measure of how fast your body converts a serving of food into sugar. Ideally you should eat foods with a glycemic load of 10 or less. Anything above 20 is considered very high. Prunes have a glycemic load of 10, whereas raisins have a glycemic load of 28. Compare that to whole fruits. Strawberries, apricots, grapefruit, lemon, limes, cantaloupe, nectarines, oranges, pears, blueberries, peaches, plums, apples and pineapple have glycemic loads of 6 or less.

衡量干果利弊的另一种方法是看血糖负荷指数，它是用来衡量身体将食物转化为糖的速度。理想情况下，食物的血糖负荷指数应该在10或10以下，高于20则是过高的。梅干的血糖负荷指数是10，而葡萄干的血糖负荷指数是28。以完整水果作对比，草莓、杏子、葡萄柚、柠檬、酸橙、哈密瓜、油桃、橙子、梨、蓝莓、桃子、李子、苹果和菠萝的血糖负荷指数不超过6。

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