I dedicate this post to my Mentor Professor John Yudkin, who was the first one to reveal the truth about Sugar thru his book titled “Pure, White and Deadly”
Sucrose is commonly known as Sugar. Sucrose is a combination of glucose and fructose therefore, Sugar = 50% Glucose + 50% Fructose
Glucose and fructose are simple sugar molecules (monosaccharide) when both combine it becomes Sucrose or Sugar (disaccharide). Fructose commonly known as ‘fruit sugar', is found naturally in fruits.
Glucose (C6H12O6 ), fructose (C6H12O6 ) and Sugar(C12H22O11 ), may taste similar but are actually quite different by their molecules. Even though the chemical formula of glucose and fructose are same, Fructose is sweeter than glucose and it’s cheaper than glucose. Hence, widely used in processed food industry.
Sugar doesn’t have any nutritional value and considered to be 'empty' or Junk calorie. Sugar is the root cause of all metabolic disorders. Sugar triggers the hunger and craved us for more food. Recent animal research data reveals that, when sugar fed to animals it is found that it triggers cravings and withdrawal behaviors similar to those found with drug addiction.
Glucose digested quickly and easily by our body. Hence, it’s a quick energy source for us. Since it’s digested very easily and absorbed by the blood stream can trigger the roller-coaster effect in the blood sugar level, which is not normal and not good for us. (refer: Diabetic, obesity, Normal vs Abnormal) the blood sugar crash lead to the craving and spike causing organ damage in the long run. (Human vs Food)
Unlike glucose, fructose under goes the complex digestion process. Fructose is primarily metabolized in the liver and stored as body fat. Excess fructose consumption will lead to the cascade of metabolic problems like type 2 diabetes, and obesity, increased blood lipid levels (cholesterol and triglycerides), fatty liver disease, systemic inflammation.
Therefore, the Sugar (glucose and fructose combination) becomes deadly for us. Its acts as slow poison. Unfortunately, all the processed food / Bakery stuff’s and fruit juices are very rich in fructose as they are cheap, sweeter and have long shelf life.
Fructose is linked with high cholesterol level, Inflammation, diabetes, this three way combination is the root cause for cardiovascular disease and kidney failure. Compared to the fructose, glucose may be less malefic to metabolic syndrome.
Fructose also linked to increase in uric acid in blood stream, fructose is associated with increased abdominal obesity, fatty liver, abnormal blood lipids and insulin resistance.
Glucose causes the raise of blood glucose levels most rapidly than fructose and lead to increase in insulin secretion (additional load to beta cells in the pancreases and also causes the insulin resistance) later the blood sugar crash. Whereas fructose will have the least effect on glucose but, it will raise triglyceride levels.
Glucose found in cereals, grains, vegetables, legumes, fruits and pasta, bread. Fructose or 'fruit sugar' found in fruit, honey, some vegetables, soft drinks and all processed food like cereal, ice cream, baked desserts and favored yogurt)
 | |
|
Considering the above, I insist to restrict the carbohydrates to less that 50g per day because, at the end carbohydrates are and broken down into simple sugar thru the digestion process. Also, pay attention on the carbohydrate source. Choose carbs from vegetables (above ground) sources / seeds. As they are bundled with fibers and other nutrition’s, the sugar absorbers tardily. Hence, no blood sugar roller-coaster.
Whereas, the Cereals, grains (rice, wheat, corn) are processed and refined. These refined carbohydrates digested and absorbers rapidly and interrupt the stability of blood sugar level. On the other hand, Fructose rich fruits and added sugar can trigger the unstable blood sugar and stored as body fat.
HFLC encourages to consume moderate amount of seasonal fruits as whole (along with its fiber, not as a juice) because, eating one whole orange or apple and one glass of fresh orange or apple juice will have different effect on the blood sugar reading. However, consuming more fruit or combining the fruit with other carb sources may elevate the blood sugar to toxic level.
 | |
|
High blood glucose is very toxic not only to the cells, tissues, and organs, also toxic to the blood itself. Researches proved that, high blood sugar is the root cause for micro and macro vascular damage and inflammation, can lead to Cardio vascular diseases, Kidney failure, diabetic nephropathy, retinopathy, erectile dysfunction to the male. Please note these all may not happen overnight but, for sure over the period of time. Therefore, it’s more worthy to call SUGAR as the “Slow Poison”
I would consider, anything above 120 mg/dL or 6.6 mmol /L of blood glucose is toxic and the organ damage begins at 140mg/dL7.8 mmol/L. Safer range (<120 mg/dL or 6.6 mmol /L ) possible or can be achieved ONLY thru HFLC life style.
 |
| Click on the image to enlarge |
Avoid the sugar in any form direct or indirect. Pay attention on the food label, because the slow poison (sugar) hidden at the “healthy food” that you consider! Like, all breakfast cereals, flavored yogurt, fruit juices, whole grain bread, pasta and salad dressings, etc.
Processed food industry cleverly hide the sugar in their products by other names. Avoid, anything that end with “OSE” (glucose, sucrose, maltose, fructose, etc.) Also, High-fructose corn syrup, corn syrup, molasses, starch, maple syrup and honey.
And say, YES to good fats (Saturated, Mono saturated and Omega 3) and consume moderate amount of protein (from Animal source, Not from plant source) and very minimal of carbohydrate for healthy life.
 | |
|
