Cutting Down on Sugar Might Be the Best Health Insurance. By Dr. Mercola. Author and educator Gary Taubes is among a small group of health investigators who have been relentlessly spreading the word about the strong associations between sugar consumption and the rising rates of obesity and major diseases such as diabetes, cancer, heart disease, and Alzheimer’s. All of these topics are also covered in this featured lecture.
How Much Sugar Do You Eat Each Day? You don't really have this problem when you're cooking from scratch with whole foods, which are packed with natural flavors. Then all you need is seasoning. Most Americans Consume FAR Too Much Sugar. According to a 2. Americans consume 2.
Most adults (7. 1. The ramifications of this are significant. That means at least 1. U. S. I prefer not to damage my mitochondria with a dirty fuel like glucose. Sugar Recommendations. The American Heart Association and the World Health Organization recommend limiting your daily addedsugar intake to 9 teaspoons (3. The limits for children range from 3 to 6 teaspoons (1.
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This is more than three times the recommended amount, and the evidence clearly indicates that this dietary trend goes hand in hand with our current epidemics of obesity and chronic disease. Sugar Feeds Disease. As noted in Taubes’ lecture, “sugar” includes both sucrose (table sugar) and fructose in the form of high fructose corn syrup or HFCS. For the first time in history, obese people now outnumber those who are underweight,3,4,5,6 and half of adult Americans have either full blown diabetes or prediabetes. Or else they’d have made some significant changes to their recommendations once it became clear that prevalence kept going up despite their best efforts at educating people about how to eat “right.” The truth is conventional diet recommendations have provoked these epidemics. This is entirely false, and low- fat recommendations have likely ruined a significant number of lives over the past few decades.
To correct this metabolic imbalance, you ideally need to restrict net carbs to under 5. The Metabolic Impact of Sugar. All foods have metabolic and hormonal effects, but they’re not identical. Carbs are processed differently and produce different results compared to proteins and fats, for example. Different types of carbohydrates are also processed differently. Robert Lustig, a neuroendocrinologist who has done extensive research on the role of sugar in your body, your liver can safely metabolize only about 6 teaspoons of added sugar per day. As noted by Taubes, the conventional view is that there are no bad foods, only bad behavior.
Lustig introduced the concept of fructose being . Different nutrients provoke different hormonal responses, and those hormonal responses determine, among other things, how much fat you accumulate. Because it’s metabolized in your liver, which has a limited capacity to process it, fructose tends to pack on the most pounds the fastest. Pre- Diabetes Versus Diabetes.
Pre- diabetes, also known as impaired glucose tolerance, is a term used to describe an earlier state of progressing insulin resistance. It is conventionally diagnosed by having a fasting blood sugar between 1. Pre- diabetes is very easy to turn around. Simply swapping processed foods for real foods lower in sugar and sugar- forming carbohydrates combined with consistent regular movement (not sitting) will quickly put you on the road to reversing this condition. This group of symptoms include high triglycerides, low HDL, higher blood glucose and blood pressure, and increased belly fat.
In type 2 diabetes your pancreas is producing some insulin, in fact usually too much, but is unable to recognize the insulin and use it properly. When you have inadequate insulin signaling, sugar cannot get into your cells and instead builds up in your blood.
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Hence the elevated blood sugar levels. But compelling research shows sugar, and fructose in particular, is the true culprit.
As Taubes points out, what is meant when he (and others) say that sugar is “toxic” is that it is not an actual poison but contributes to metabolic syndrome, which in turn can lead to obesity, type 2 diabetes, heart disease, and a number of other chronic diseases. So taken in large doses over long periods of time it will clearly result in health damage.
The Sugar- Metabolic Syndrome- Cancer Connection. Another disease associated with obesity and metabolic syndrome is cancer.
In order to starve the cancer cells, you have to eliminate its primary food source, i. Otto Warburg received a Nobel Prize back in 1. He clearly demonstrated that cancer cells require sugar to thrive. More recent research.
When your body burns sugar for its primary fuel, far larger levels of reactive oxygen species are created, which generate secondary free radicals that cause mitochondrial and nuclear DNA damage, along with cell membrane and protein impairment. Cancer is but one potential outcome of this kind of DNA damage. Personally I strive for six hours of fasting before bedtime.
Along With Obesity and Diabetes, Cancer Rates Have Soared. Like diabetes, cancer used to be a rare disease — especially among native populations. The primary difference between North American immigrants and indigenous peoples in the late 1. Westerners sugar was becoming more widely available.
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Taubes includes a number of interesting graphs and charts detailing these synchronous events. Prior to 1. 96. 7, the number of Inuit women diagnosed with breast cancer was zero. Today, 1 in 8 American women will develop breast cancer, and people who move to the U. S. As pointed out by Taubes in the above video, epidemiological research suggests that as much as 8. So what is it about our diet that drives these disease statistics? The weight of the evidence points to sugar.
A ketogenic diet, or more accurately called a high fat burning diet, which is high in healthy fat and very low in sugar, has been shown to help eliminate cancer in many cases, and a lot of very exciting research is being done in this area. Part of its success is due to the fact that it effectively addresses the underlying insulin resistance.
Once your insulin resistance resolves, a ketogenic diet is typically not required to maintain good health. Tips for Reducing Your Added Sugar Intake. One of the most important ways to dramatically cut down on your sugar and fructose consumption is to simply eat real food, as most of the added sugar you end up with comes from processed fare: not from adding a teaspoon of sugar to your tea or coffee. Other ways to cut down on the sugar in your diet includes: Rapidly working towards eliminating sugar you personally add to your food and drink or consume in the form of processed foods. Using Stevia or Lo- Han instead of sugar and/or artificial sweeteners. You can learn more about the best and worst of sugar substitutes in my previous article, Sugar Substitutes — What’s Safe and What’s Not.
Using fresh fruit in lieu of canned fruit or sugar for meals or recipes calling for a bit of sweetness. Using spices instead of sugar to add flavor to your meal. Reducing Sugar May Be the Best Form of Health Insurance. Research coming out of some of America’s most respected institutions now confirms that sugar is a primary dietary factor driving chronic disease development. So far, scientific studies have linked excessive fructose consumption to about dozens of different diseases and health problems,8 including heart disease and cancer. In my view, the single most important driver of obesity and chronic disease is consuming over 5. Once you get net carbs well below 5.
Many grocery stores now stock a fair amount of organic foods. The following organizations can also help you locate healthy farm- fresh fare. Here you can also find information about local farmers markets, as well as local stores and restaurants that sell grass- fed products.
Price Foundation. Weston A Price has local chapters in most states, and many of them are connected with buying clubs in which you can easily purchase organic foods, including grass fed raw dairy products like milk and butter. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you..
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