As a nutrition reporter, healthy eating is my bread and butter (pardon the pun). I spend a lot of time dissecting the latest nutrition news, studies and trends, and asking experts for guidance on what to eat and why.

作为一名报道营养健康的记者，健康饮食就是我的饭碗（请原谅这个双关语）。我花大量时间研究最新的营养新闻、科学研究和饮食潮流，并向专家请教：到底该吃什么，以及为什么要这么吃。

Now, at the year’s halfway point, I’m looking back at some of our most-read nutrition stories of 2026 and pulling out their lessons. Consider this your summer-eating cheat sheet.

如今，一年已经过半，我回顾了2026年我们最受读者欢迎的营养报道，并从中提炼出要点。不妨将此文当作你的夏季饮食“小抄”。

1. Frozen yogurt is not exactly a health food.

1. 冻酸奶并非真正的健康食品。

Billed for decades as a healthier alternative to ice cream, frozen yogurt is making a comeback. But nutrition experts say that its health hype is largely overblown. While frozen yogurt does tend to have less saturated fat than ice cream, it can be higher in added sugars. And its oft-touted probiotic benefits have not been well-established.

几十年来，冻酸奶一直被标榜为冰淇淋的健康替代品，如今它再度流行起来。但营养专家表示，它的“健康光环”很大程度上被夸大了。虽然冻酸奶的饱和脂肪含量通常比冰淇淋低，但可能添加了更多的糖，而它经常被吹捧的益生菌功效也缺乏充分的科学证实。

Read more about “fro-yo’s” pros and cons.

想了解冻酸奶的利弊，请阅读我们的详细报道。

2. Your diet influences your cancer risk.

2. 饮食影响患癌风险。

Many aspects of cancer risk are beyond our control. But following a diet high in fruits, vegetables, whole grains and plant-based proteins (like beans and lentils) can help lower it, along with the risk of developing other diseases like Type 2 diabetes and cardiovascular disease. What else should you eat — and avoid — to help reduce your chances of developing certain types of cancer?

癌症风险的许多方面超出我们的掌控范围，但坚持以水果、蔬菜、全谷物和植物蛋白（如豆类和扁豆）为主的饮食有助于降低患癌风险，同时也能降低患上2型糖尿病和心血管疾病等其他疾病的风险。还应该多吃什么、避开什么才能降低特定类型癌症的发生概率？

Here’s what decades of research suggests.

以下是数十年研究给出的建议。

3. Be wary of ‘low-carb’ diets.

3. 对低碳水饮食保持警惕。

Limiting carbohydrates can help with short-term goals like weight loss or blood sugar control. But over the long term, avoiding carbohydrate-rich foods like many fruits, starchy vegetables, legumes and whole grains can cause you to miss out on other beneficial nutrients, including fiber. The quality of the carbohydrates, not the quantity, matters more for health, experts say.

限制碳水化合物的摄入有助于实现减重或控制血糖等短期目标。但从长远来看，刻意回避许多水果、淀粉类蔬菜、豆类和全谷物等富含碳水化合物的食物可能导致你错失其他有益营养素，包括膳食纤维。专家指出，对健康而言，碳水化合物的质量远比数量重要。

Here’s why many nutrition experts don’t like “low-carb” diets.

了解更多关于为什么许多营养专家不喜欢低碳水饮食。

4. The science of intermittent fasting isn’t as sound as you may think.

4. 间歇性禁食的科学依据并没有你想象得那么扎实。

Proponents of intermittent fasting, which generally involves limiting your eating to certain parts of the day or week, often claim that it helps with weight loss, metabolic health, cognitive function, longevity and more. While many people find the eating plan easier to adhere to than other diets, the science on its benefits is shaky.

间歇性断食的支持者通常声称，将进食时间限定在一天或一周特定时段内有助于减重、改善代谢健康、提升认知功能、延缓衰老等。虽然很多人觉得这种方法比其他节食方案更容易坚持，但有关其益处的科学证据其实并不扎实。

Read more about what intermittent fasting can, and can’t, do for your health.

了解更多关于间歇性禁食对健康的益处和局限。

5. Oats are powerhouses of nutrition.

5. 燕麦是营养宝库。

Prosaic? Perhaps. But the breakfast staple is great for your heart and gut — thanks in large part to beta-glucan, a type of fiber that feeds good bacteria in the colon and helps lower the LDL (or “bad” cholesterol) in your blood. Oats also help keep blood sugar steady — especially for those with Type 2 diabetes.

平淡无奇？也许吧。但这种早餐主食对心脏和肠道大有裨益，这在很大程度上要归功于其中的β-葡聚糖——一种能滋养结肠中的有益菌、帮助降低血液中低密度脂蛋白（即“坏胆固醇”）的纤维。燕麦还有助于稳定血糖，尤其适合2型糖尿病患者。

Here are some of the best ways to enjoy them.

这里有一些享用燕麦的最佳方法。

6. There is such a thing as too much protein.

6. 蛋白质摄入并非越多越好。

It’s the macronutrient of the moment, but eating too much can come with some downsides, experts say. Getting most of your protein from red or processed meat, for instance, can raise the risk of heart disease, Type 2 diabetes and certain types of cancer. And if you’re leaving out high-fiber foods like vegetables and whole grains, you may suffer digestive consequences as a result.

蛋白质是当下最受追捧的营养素，但专家表示，过量摄入也会带来负面影响。例如，如果你的蛋白质主要来自红肉或加工肉类，就会增加罹患心脏病、2型糖尿病及某些癌症的风险。而如果因此减少蔬菜、全谷物等富含膳食纤维的食物摄入，消化系统也可能随之出现问题。

Learn more about the risks of going overboard on protein.

了解更多关于过量摄入蛋白质的风险。

7. You should probably try to get more fiber.

7. 你或许应该尝试多摄入一些膳食纤维。

If you’re like most Americans, you probably aren’t eating enough fiber. The good news: You can get more with small — and tasty — additions to your diet. Three cups of popped popcorn offers nearly four grams of fiber. And guacamole, salsa, bean dip and hummus are all high in fiber, too, making them a good excuse to get snacking.

如果你和大多数美国人一样，那么你的纤维摄入量很可能不足。好消息是，只需在饮食中做一些小而美味的调整，就能补上这个缺口。三杯爆米花就含有接近四克膳食纤维；牛油果酱、莎莎酱、豆泥蘸酱和鹰嘴豆泥也都富含纤维，因此给了你一个吃零食的好理由。

Get more expert tips from our story.

更多专家建议，请查阅我们的详细报道。

8. The dangers of alcohol start at one drink per day.

8.饮酒的危害从每天一杯起计。

A recent study found that Americans who had one alcoholic drink a day were more likely than those who didn’t to die from alcohol-related illnesses. Women who consumed this amount, for instance, were more likely to die from liver cancer or breast cancer. And both men and women were at increased risk of dying from liver cirrhosis and oral and esophageal cancers. The more people drank, the higher the risks climbed.

一项最新研究发现，每天饮一杯酒精饮料的美国人因酒精相关疾病死亡的风险高于不饮酒者。例如，每天喝一杯酒的女性死于肝癌或乳腺癌的风险更高；而无论男女，死于肝硬化及口腔癌、食道癌的风险也都会增加。饮酒量越大，风险越高。

Read more about the findings.

了解更多关于这些研究的信息。

9. Don’t pass on peas.

9. 别忽视豌豆。

These little legumes pack a big nutritional punch. While they don’t quite offer the same protein per ounce as beans or lentils, they still rank high among vegetarian options. One cup of garden peas has about as much protein as a three-ounce serving of firm tofu.

这种小小的豆科植物，营养价值却相当惊人。虽然按重量计算，它们的蛋白质含量不如普通的豆类和扁豆，但在素食蛋白来源中依然名列前茅。一杯青豌豆所含的蛋白质，大约相当于85克老豆腐。

Ready to see the humble pea in a new light? Read on.

准备好重新认识不起眼的豌豆了吗？请继续阅读。

10. Sipping warm water before breakfast has benefits, but is not a cure-all.

10. 早餐前喝温水有好处，但绝不是万能药。

Some on social media have claimed that drinking hot or warm water shortly after waking can improve digestion, clear skin, reduce bloating and get your bowels moving. Can it really do all that?

社交媒体上有人声称，早晨醒来后喝热水或温水可以促进消化、改善肤质、减少腹胀，还能促进排便。这些说法究竟是真是假？

We asked experts to help us fact check the claims.

我们请专家对这些说法进行了事实核查。