Name: 超級比一比：全脂和脫脂鮮奶哪種比較好？(Whole vs. Skim: Which Milk Is Better For You?)
Uploaded: 2020-11-18T21:01:30.000Z
Duration: 3 min 36 s

Ads tell us milk does a body good. But are we talking whole milk or 2%? It’s not what you think.

廣告總是說鮮奶對身體很好，但到底是全脂還是 2% 脫脂鮮奶比較好呢？沒那麼簡單。

嗨，各位，我是 DNews 的 Lissette。

If you were a child of the eighties or nineties your parents likely poured you some low fat milk, it was all the rave.

如果你是 1980,1990 後出生的，你的父母可能會順應潮流，叫你喝低脂鮮奶。

In fact in 1985, the United States Department of Agriculture officially recommended a switch to skim milk, three glasses of it a day.

事實上在西元 1985 年，美國農業部推薦大家改喝脫脂鮮奶，並建議每天至少喝三杯。

But, more recently, we’ve begun collecting evidence that says the USDA might be missing an important piece of the story.

但最近有些證據顯示美國農業部可能沒注意到某個重要的細節。

In a recent study published in the journal Circulation, researchers looked at data that spanned about 15 years.

醫學期刊 Circulation 發表了一篇研究，研究者深入分析了長達 15 年的資料。

They were specifically interested in how dairy fat biomarkers in the blood are related to diabetes.

他們對血液中牛奶脂肪酸的濃度與得糖尿病風險的關聯性感到特別有興趣。

而他們的結論可能會讓美國農業局嚇一大跳。

Higher concentrations of dairy fat biomarkers were associated with lowered risk of diabetes.

越高濃度的牛奶脂肪酸能有效降低罹患糖尿病的風險。

And whole milk has been tied to more than just a decrease in diabetes.

全脂鮮奶的功效可不只限於降低罹患糖尿病風險。

Another study published in the Journal of American Nutrition looked at its relation to obesity in more than 18,000 women over the course of about 11 years.

另一則在美國營養期刊發布的研究則深入探討全指鮮奶與肥胖的關聯性，他們追蹤了 18,000 名女性長達 11 年。

They found that high dairy fat intake was associated with less weight gain and lowered risk of obesity.

他們發現常喝全脂鮮奶可以有效減緩體重增加與降低肥胖風險。

In fact, a meta-review of 25 different studies published in the European Journal of Nutrition, supports these findings.

事實上，歐洲營養期刊統合了 25 份不同的研究，而他們的研究也與上述的結論相符。

Researchers found that there are no benefits linked to low fat dairy compared to whole fat.

研究者發現喝低脂鮮奶不會比喝全脂鮮奶來的好。

When it comes to type 2 diabetes and cardiovascular disease, people who consume either products come out about the same.

而如果以第二型糖尿病與心血管疾病為例，喝全脂與低脂鮮奶的人罹患這些疾病的機率是差不多的。

What’s more, their data indeed indicated that full-fat dairy is associated with lower obesity rates.

還有，他們的研究也發現全脂鮮奶與降低肥胖風險有著高度相關性。

Eighteen of the 25 studies showed that participants were either at lower risk for obesity, experienced less weight gain, or weighed less overall than those who consumed low fat dairy.

25 份研究裡有 18 份喝全脂鮮乳的測試者比喝低脂鮮乳的測試者的肥胖風險還要低，體重增加速率較低，有些甚至體重還減少了。

The results for the other seven were inconclusive; but altogether these studies suggest that at the very least, full fat milk is on par with skim milk.

而另外 7 份研究雖然沒有得到確切結論，但至少都指出全脂鮮奶與脫脂鮮奶是同等重要的。

But this isn’t really a story about milk.

然而，肥胖問題跟鮮奶沒有太大關係。

We’re not suggesting you go chug down a glass.

我們並不是在叫你多喝全脂鮮奶來減肥。

In fact, if you’re like two thirds of the population, the lactose in it will cause some nasty side-effects.

況且，如果你像全世界三分之二的人一樣患有乳糖不耐症，鮮奶中的乳糖反而會造成嚴重的副作用。

And it’s not really a story about fat, either.

Rather, it’s more about what we do when we cut the fat.

真正有關係的是我們的身體是怎麼應對被減去的脂肪。

See, what some scientists think ends up happening when we drink low fat milk, is that our bodies try to make up for the lost calories.

有些科學家發現，當我們喝低脂牛奶時，我們的身體會嘗試去補償牛奶中被減去的卡路里。

Simply put we stay hungrier than if we were to drink whole milk.

也就是說，喝低脂牛奶時，會比喝全脂牛奶時來的餓。

And rather than reaching for, say a zucchini or cooking up a chicken breast, we tend to load up on carbs.

而與其去找櫛瓜、雞胸肉之類的食物，我們的身體會告訴我們去攝取碳水化合物。

Our body then turns excess carbohydrates into sugar, which then gets stored in our bodies as fat, yes, those fluffy love handles.

接著，我們的身體會將這些過剩的碳水化合物轉換成醣類，然後累積成脂肪，是的，就是變成那些肥肥的腰間贅肉。

It’s sort of ironic that cutting fat in our diets leads to more fat on our bodies, but this is exactly what’s happening.

很諷刺地，我們想要透過飲食減少攝取脂肪卻反而意外地增加了體內的脂肪，但這的確是血淋淋的事實。

In short, all these associations between milk fat and its benefits may be due to our behavior, not what milk fat does to our bodies specifically.

簡而言之，乳脂肪到底對人體好不好其實是跟我們自身的飲食習慣有關，而不是乳脂肪本身。

So before you go inhale a glass of whole milk hoping to be healthier, you might instead want to pay attention to the variety of foods you’re eating and drinking.

因此，在你想要大口喝下一杯全脂鮮乳，希望如此一來身體會更健康的話，建議你多花心思在攝取多樣化的食物會比較實在。

And if you're not into cals in milk at all, because who's a fan of gas or bloating anyway?

而如果你不喜歡高熱量的牛奶，畢竟誰喜歡會讓人脹氣的食物呢？

You might want to go for some soy, coconut, or almond milk instead.

你可能會想試試豆漿，椰奶，或杏仁奶。

But which one of these is better? Julia has a scoop here.

但到底哪一種較好呢？讓 Julia 為你帶來最新的資訊。

其實豆漿是對身體很好的！豆漿的蛋白質含量跟一般牛奶差不多，不但

It has just as much protein as regular milk, more fiber, and soy has been shown to lower bad cholesterol and raise the good kind, according to a study published in The American Journal of Cardiology.

豆漿的蛋白質含量跟一般牛奶差不多，不但含有高纖維，根據一篇發表於美國心臟學期刊的研究，黃豆還可以有效降低壞膽固醇與提升好膽固醇。

Other studies like one published in Circulation showed that soy products can reduce blood pressure.

另外醫學期刊 Circulation 指出，黃豆製品可以有效降低血壓。

What do you pour into your cereal? Personally, I love almond milk.

你平常都喜歡在玉米脆片裡加甚麼樣的奶類呢？我個人是偏好杏仁奶。

Share your thoughts in the comments, and remember to subscribe, so you'll never miss an episode of Dnews.

在討論區裡分享你的想法吧，別忘了訂閱我們，這樣才不會漏了任何一集 Dnews 影片。