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Consider starch and fiber, both polysaccharides, both derived from plants,
拿淀粉和纖維來說，它們都是多糖，都是從植物中獲得的，
both composed of hundreds to thousands of monosaccharides joined together,
也都由成百上千個單糖連接而成，
but they're joined together differently, and that changes the effect they have on your body.
但是它們的連接方式不同，這就改變了它們對你身體的影響。
In starches, which plants mostly store for energy in roots and seeds,
淀粉，是植物通常在根或者種子中存儲能量的形式，
glucose molecules are joined together by alpha linkages,
葡萄糖分子是α鍵連接在一起的，
most of which can be easily cleaved by enzymes in your digestive tract.
大部分這種鍵可以很容易被你消化道中的酶斷開。
But in fiber, the bonds between monosaccharide molecules are beta bonds, which your body can't break down.
但是在纖維中，單糖分子之間的鍵是β鍵，你的身體不能分解它。
Fiber can also trap some starches, preventing them from being cleaved, resulting in something called resistant starch.
纖維也可以捕捉到一些淀粉，避免其被分解，生成一些被稱為抗性淀粉的東西。
So foods high in starch, like crackers and white bread, are digested easily,
因此淀粉含量高的食物，比如薄脆餅干和白面包，就很容易消化，
quickly releasing a whole bunch of glucose into your blood,
快速地釋放大量葡萄糖到你的血液里，
exactly what would happen if you drank something high in glucose, like soda.
就好比你喝了一些葡萄糖含量高的飲料，比如蘇打水。
These foods have a high glycemic index, the amount that a particular food raises the sugar level in your blood.
這些食物都有很高的血糖指數，也就是某一種食物升高血糖含量的數值。
Soda and white bread have a similar glycemic index because they have a similar effect on your blood sugar.
蘇打水和白面包有相似的血糖指數，因為它們對你的血糖含量有相似的影響。
But when you eat foods high in fiber, like vegetables, fruits, and whole grains,
但是當你吃富含纖維的食物，比如蔬菜、水果，還有全麥時，
those indigestible beta bonds slow the release of glucose into the blood.
那些難消化的β鍵會減慢葡萄糖釋放到血液中的過程。
Those foods have a lower glycemic index, and foods like eggs, cheese, and meats have the lowest glycemic index.
那些食物的血糖指數就低一些，像雞蛋、奶酪還有肉這些食物的血糖指數就是最低的。
When sugar moves from the digestive tract to the blood stream,
當糖從消化道進入到血管中時，
your body kicks into action to transfer it into your tissues where it can be processed and used for energy.
你的身體就會開始將糖轉運到身體組織中，在這里糖會被處理生成能量。
Insulin, a hormone synthesized in the pancreas, is one of the body's main tools for sugar management.
胰島素，一種在胰腺中合成的荷爾蒙，是身體中一種主要的血糖管理工具。
