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How Much Fruit is Too Much?
水果是否多多益善？
Previously, I explored how adding blueberries to our meals can actually blunt the detrimental effects of high glycemic foods,but how many berries?
以前，我曾经探索过如何向饮食中添加蓝莓可以抵消高血糖食物的有害影响。但是应该添加多少蓝莓呢？
The purpose of this study was to determine the minimum level of blueberry consumption at which a consumer may realistically expect to receive antioxidant benefits after eating blueberries with a sugary breakfast cereal.
这项研究的目的是确定蓝莓的最低摄入量，以便食用者食用含糖早餐后通过吃蓝莓来得到足够的抗氧化功效。
If we eat a bowl of corn flakes with no berries, within two hours so many free radicals are created, it puts us into oxidative debt.
如果我们吃一碗玉米片，不吃蓝莓，两个小时后就会产生自由基，让我们陷入高度氧化状态。
The antioxidant power of our bloodstream drops below where we started from before breakfast as the antioxidants in our bodies get used up.
我们血液的抗氧化能力低于吃早餐之前，因为我们体内的抗氧化剂被消耗掉了。
And a quarter cup of blueberries didn’t seem to help much. But a half cup of blueberries did.What about fruit for diabetics?
四分之一杯蓝莓似乎没有什么效果。但是半杯蓝莓似乎就有效果了。那么对糖尿病患者来说应该如何食用水果呢？
Most guidelines recommend eating a diet with a high intake of fiber-rich food including fruit, because they’re so healthy—antioxidants, anti-inflammatory,improve artery function, reduce cancer risk. However some health professionals have concerns about the sugar content of fruit and therefore recommend restricting fruit intake.
大部分指引建议多吃纤维素丰富的饮食，包括水果在内，因为它们具有非常健康的抗氧化功效，消炎功效，还能改善动脉功能，降低癌症风险。然而，一些健康专家担心水果的含糖量，因此建议限制水果的摄入量。
OK, let’s put it to the test.
好的，让我们来测验一下。
Diabetics were randomized into two groups, one told to eat at least 2 pieces of fruit a day, and the other told at most, eat two fruits a day.
糖尿病患者被随机分为两组，一组被告知每天食用至少两片水果。另外一组被告知每天食用最多两片水果。
The reduced fruit group reduced their fruit,and it had no effect on the control of their diabetes or weight, so the intake of fruit should not be restricted in patients with type 2 diabetes.
减少水果摄入量的一组对控制糖尿病或体重没有任何影响，所以二型糖尿病患者不应该限制水果摄入量。
An emerging literature has shown that low-dose fructose may actually benefit blood sugar control.
一份新出现的资料显示，低剂量的果糖实际上有利于控制血糖。
So having a piece of fruit with each meal would be expected to lower, not raise the blood sugar response.
所以每餐食用一片水果有望降低，而不是升高血糖。
The threshold for toxicity of fructose may be around 50 grams.
果糖产生毒性的临界值是大约50克。
The problem is that’s the current average adult fructose consumption.Thanks to industrial sugar intake, table sugar, and high fructose corn syrup.
问题是，这是目前成年人果糖的平均摄入量。因为还人们还食用添加的人造糖，食堂和高果糖玉米糖浆。
So the levels of half of all adults are likely above the threshold for fructose toxicity, and adolescents currently average 75.
所以，一半的成年人的糖摄入量实际上超过果糖中毒的临界值，青少年平均摄入糖的水平是75克。
Now, is that the limit for added sugars or for all fructose?
那么，这是添加糖或所有果糖的限制水平吗？
If we don’t want more than 50 and there’s like 10 in a piece of fruit, should we not eat more than 5 fruit a day?
如果我们不想摄入超过50克的糖，比如一片水果中含有10克果糖，我们是否应该食用不超过5片水果？
Quoting from the Harvard Health Letter, The nutritional problems of fructose and sugar come when they are added to foods.
来自哈佛卫生报告的信息称，果糖和糖被添加到食品中时，其营养问题也随之而来。
Fruit, on the other hand, is beneficial in almost any amount.
另一方面，几乎任何量的水果都是有益的。
What do they mean almost? Can we eat 10 fruit a day? How about twenty fruit a day? It’s actually been put to the test.
为什么说几乎呢？我们可以每天吃10片水果吗？可以每天吃20片吗？让我们来试验一下。
Seventeen people were made to eat 20 servings a day of fruit.
17人每天被要求食用20份水果。
Despite the extraordinarily high fructose content of their diet, presumably about 200 g/d —8 cans of soda worth, the investigators reported no adverse effects (and possible benefit actually) for body weight, blood pressure, and insulin and lipid levels after 3 to 6 months.
尽管饮食中的果糖含量超高，假设是每天200克，相当于8罐汽水，调查人员报道称3至6个月后对体重，血压，胰岛素和油脂水平没有任何副作用（可能全部都是益处）。
More recently Jenkins and colleagues put people on about a 20 servings of fruit a day diet for a few weeks and no adverse effects on weight or blood pressure or triglycerides and an astounding 38 point drop in LDL cholesterol.
最近，Jenkins和同事要求实验对象每天食用20份水果，坚持几周的时间，体重，血压或三酸甘油酯没有任何负面影响。低密度胆固醇也下降了大约38个百分点。
There was one side-effect, though. Given the 44 servings of vegetables they had on top of all that fruit,they recorded the largest bowel movements, apparently ever documented in a dietary intervention.
然而，也有一个副作用。由于他们除了食用水果外，每天还食用44份蔬菜，他们的大便量达到最高水平，很明显是饮食干预中记录到的最高水平。
