Which of these has the least carbohydrates? 哪些碳水化合物含量最少？
This roll of bread? 这卷面包？
This bowl of rice? 这碗米饭？
Or this can of soda? 或者这罐苏打水？
It's a trick question. 这是一个棘手的问题。
Although they may differ in fats, vitamins, and other nutritional content, 虽然它们的脂肪，维生素和其他营养成分可能不同，
when it comes to carbs, they're pretty much the same. 谈到碳水化合物，它们几乎是一样的。
So what exactly does that mean for your diet? 那么这对你的饮食究竟意味着什么呢？
First of all, carbohydrate is the nutritional category for sugars 首先，碳水化合物是糖的营养类别
and molecules that your body breaks down to make sugars. 和分子，你的身体分解成糖。
Carbohydrates can be simple or complex depending on their structure. 碳水化合物可以是简单的或复杂的，取决于它们的结构。
This is a simple sugar, or monosaccharide. 这是一种简单的糖或单糖。
Glucose, fructose, and galactose are all simple sugars. 葡萄糖，果糖和半乳糖都是单糖。
Link two of them together, and you've got a disaccharide, 将它们中的两个连接在一起，你就得到了二糖，
lactose, maltose, or sucrose. 乳糖，麦芽糖或蔗糖。
Complex carbohydrates, on the other hand, 另一方面，复合碳水化合物，
have three or more simple sugars strung together. 有三个或更多的简单糖串在一起。
Complex carbohydrates with three to ten linked sugars 含有3到10个连接糖的复合碳水化合物
are oligosaccharides. 是低聚糖。
Those with more than ten are polysaccharides. 超过10的人是多糖。
During digestion, 在消化过程中
your body breaks down those complex carbohydrates 你的身体分解那些复杂的碳水化合物
into their monosaccharide building blocks, 进入他们的单糖构建块
which your cells can use for energy. 你的细胞可以用来获取能量。
So when you eat any carbohydrate-rich food, 所以当你吃任何富含碳水化合物的食物时，
the sugar level in your blood, normally about a teaspoon, goes up. 血液中的糖含量通常约为一茶匙，会升高。
But your digestive tract doesn't respond to all carbohydrates the same. 但是你的消化道对所有的碳水化合物都没有反应。
Consider starch and fiber, 考虑淀粉和纤维，
both polysaccharides, 两种多糖，
both derived from plants, 两者都来自植物，
both composed of hundreds to thousands of monosaccharides joined together, 两者都由数百到数千个单糖组成，
but they're joined together differently, 但他们以不同方式联合在一起，
and that changes the effect they have on your body. 这会改变他们对你身体的影响。
In starches, which plants mostly store for energy in roots and seeds, 在淀粉中，哪些植物主要储存在根和种子中的能量，
glucose molecules are joined together by alpha linkages, 葡萄糖分子通过α键连接在一起，
most of which can be easily cleaved by enzymes in your digestive tract. 其中大部分可以很容易被消化道中的酶切割。
But in fiber, the bonds between monosaccharide molecules are beta bonds, 但在纤维中，单糖分子之间的键是β键，
which your body can't break down. 你的身体不能分解。
Fiber can also trap some starches, preventing them from being cleaved, 纤维还可以捕获一些淀粉，防止它们被切割，
resulting in something called resistant starch. 产生一种叫做抗性淀粉的东西。
So foods high in starch, like crackers and white bread, 所以淀粉含量高的食物，如饼干和白面包，
are digested easily, 容易消化，
quickly releasing a whole bunch of glucose into your blood, 迅速将一大堆葡萄糖释放到血液中，
exactly what would happen if you drank something high in glucose, like soda. 如果你喝了高浓度的葡萄糖，比如汽水那么会发生什么。
These foods have a high glycemic index, 这些食物的血糖指数很高，
the amount that a particular food raises the sugar level in your blood. 特定食物提高血液中糖含量的量。
Soda and white bread have a similar glycemic index 苏打水和白面包具有相似的血糖指数
because they have a similar effect on your blood sugar. 因为它们对你的血糖有类似的影响。
But when you eat foods high in fiber, like vegetables, fruits, and whole grains, 但是当你吃高纤维食物，如蔬菜，水果和全谷物时，
those indigestible beta bonds slow the release of glucose into the blood. 那些难以消化的β键可以减缓葡萄糖释放到血液中。
Those foods have a lower glycemic index, 那些食物的血糖指数较低，
and foods like eggs, cheese, and meats have the lowest glycemic index. 鸡蛋，奶酪和肉类等食物的血糖指数最低。
When sugar moves from the digestive tract to the blood stream, 当糖从消化道移动到血流时，
your body kicks into action to transfer it into your tissues 你的身体开始行动，将它转移到你的组织
where it can be processed and used for energy. 它可以加工和用于能源。
Insulin, a hormone synthesized in the pancreas, 胰岛素，一种在胰腺中合成的激素，
is one of the body's main tools for sugar management. 是糖体管理的主要工具之一。
When you eat and your blood sugar rises, 当你吃东西，血糖升高，
insulin is secreted into the blood. 胰岛素分泌到血液中。
It prompts your muscle and fat cells to let glucose in 它会促使你的肌肉和脂肪细胞进入葡萄糖
and jump starts the conversion of sugar to energy. 并且跳跃开始将糖转化为能量。
The degree to which a unit of insulin lowers the blood sugar 单位胰岛素降低血糖的程度
helps us understand something called insulin sensitivity. 帮助我们理解胰岛素敏感性。
The more a given unit of insulin lowers blood sugar, 给定的胰岛素单位越多，降低血糖，
the more sensitive you are to insulin. 你对胰岛素越敏感。
If insulin sensitivity goes down, that's known as insulin resistance. 如果胰岛素敏感性下降，则称为胰岛素抵抗。
The pancreas still sends out insulin, 胰腺仍然发出胰岛素，
but cells, especially muscle cells, are less and less responsive to it, 但细胞，特别是肌肉细胞，对它的反应越来越少，
so blood sugar fails to decrease, 所以血糖不会降低，
and blood insulin continues to rise. 和血液胰岛素继续上升。
Chronically consuming a lot of carbohydrates 长期食用大量碳水化合物
may lead to insulin resistance, 可能导致胰岛素抵抗，
and many scientists believe that insulin resistance 许多科学家认为胰岛素抵抗
leads to a serious condition called metabolic syndrome. 导致一种称为代谢综合症的严重疾病。
That involves a constellation of symptoms, 这涉及一系列症状，
including high blood sugar, 包括高血糖，
increased waist circumference, 腰围增加，
and high blood pressure. 和高血压。
It increases the risk of developing conditions, 它增加了发展条件的风险，
like cardiovascular disease 像心血管疾病
and type II diabetes. 和II型糖尿病。
And its prevalence is rapidly increasing all over the world. 它的流行程度在全世界范围内迅速增加。
As much as 32% of the population in the U.S. has metabolic syndrome. 在美国，多达32％的人口患有代谢综合征。
So let's get back to your diet. 让我们回到你的饮食。
Whether your food tastes sweet or not, sugar is sugar, 无论你的食物是否味道甜，糖都是糖，
and too many carbs can be a problem. 太多碳水化合物可能是个问题。
So maybe you'll want to take a pass 所以也许你会想要通过
on that pasta sushi roll pita burrito donut burger sandwich. 在那意大利面寿司卷皮塔饼甜甜圈汉堡三明治。