I have never understood why "added sugar" is more unfriendly to health than "natural sugar," which can be found in abundance in so many fruits, starting with morning natural orange juice. Can you explain?

问：我一直不明白，为什么“添加糖”比“天然糖”更不利于健康。很多水果中都含有“天然糖”，从早上的天然橙汁开始。能解释一下吗？

The natural sugar in whole fruit (fructose) is accompanied by fiber and nutrients and makes a slow journey through your body. But when sugar is added to beverages or packaged foods, it’s more quickly absorbed and burdens the liver. Here are three good reasons to choose whole fruits versus foods with added sugar or fruit juice.

答：水果中的天然糖分（果糖）是由纤维和营养物质组成的，它会在你的体内缓慢代谢。但是，当糖被添加到饮料或包装食品中，它的吸收会更快，会加重肝脏负担。应当选择吃完整的水果，而不是添加糖食品或果汁，下面是三个理由。

Fiber: Whole fruits contain fiber, which slows the absorption of fructose. Sugars enter the bloodstream more slowly, so the liver has more time to metabolize them.

纤维：完整的水果都含有纤维，可以减缓果糖吸收。糖进入血液的速度会更慢，所以肝脏会有更多时间来代谢它们。

Satiety: Processed food is digested quickly as soon as it enters our intestines. Fiber-rich foods like whole fruits break down slowly and travel farther through the digestive track, which triggers the release of satiety hormones that make us feel full.

饱腹：加工食品一旦进入肠道就会被迅速消化。而全果这类富含纤维的食物则会慢慢分解，在消化系统中停留更长时间，从而触发饱腹激素的释放，让我们感觉很饱。

Gut Health: The slow journey of the fiber, fructose and nutrients in whole fruit essentially allows the body to feed the healthy bacteria in our intestine, supporting the health of our microbiome.

肠道健康：完整的水果中的纤维、果糖和营养物质在消化道中停留较长，方便身体培养肠道中的健康细菌，有利于体内菌群的健康。