枫糖糖浆对血糖有什么影响?

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?

枫糖糖浆是一个很受欢迎的选择，淋在薄煎饼、华夫饼和法国吐司上。它是食谱中常见的甜味剂，常被添加到季节性饮料中以增加枫糖口味。但是枫糖糖浆是如何影响我们的血糖的呢?

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，是由我们的身体产生的，因为碳水化合物被分解并转化为糖，释放到血液中。这是用来获取能量的，任何没有被使用的都被储存在细胞中以备以后使用。糖尿病患者缺乏容易解锁这些细胞的能力，导致血液中葡萄糖含量过高。如果高血糖得不到控制，它可能会导致心脏、肾脏、眼睛和血管的问题。

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.

不同类型的碳水化合物以不同的速度和数量提高血糖(通过哈佛大学陈德熙公共卫生学院)。这些食物的分类称为血糖指数，它对食物的评分范围为1-100。血糖指数高的食物被迅速消化，导致血糖升高。相反，低血糖食物消化缓慢，血糖逐渐升高。血糖指数受纤维含量、加工、成熟度、脂肪和酸含量以及食物是否完整或分解的影响。

What does maple syrup do to blood sugar?

枫糖糖浆对血糖有什么影响?

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.

枫糖糖浆的血糖指数很高，约为54。普通白糖约为65，因此，尽管枫糖糖浆的血糖指数低于食用糖，但它仍会很快被血液吸收。还需要注意的是，真正的枫糖糖浆和带有枫香味的玉米糖浆之间存在差异，很多便宜的玉米糖浆都是枫糖味的。

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.

由于枫糖糖浆是一种液体，不含纤维，这意味着它将被迅速消化，并导致血糖和胰岛素激增。因此，糖尿病患者可能不会很好地食用这种甜味剂。事实上，吃许多高血糖指数的食物可能导致心脏病、肥胖，甚至可能导致排卵性不孕症和结直肠癌(通过哈佛大学陈T.H.公共卫生学院)。更好的选择是碳水化合物，包括纤维，消化更慢，如全蔬菜和水果，豆类，坚果和全谷物。这些食物的血糖指数低于20，因此血糖会缓慢升高。