我可以吃低糖的干果吗？

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 nutrients, 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. Raisins and dates are about 60 to 65 percent sugar, dried figs and apricots are about 50 percent sugar, and prunes are about 38 percent sugar. The good news is that dried fruit still has the fiber, 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 pros and cons 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。