SUGAR – The Slow Poison

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)

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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.

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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.

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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.

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Carbohydrates

Are Carbohydrates the Real Villain?

It depends on how much you consume and its source. 

Are Carbs an essential nutrient for humans?

Carbs(glucose) are not a mandatory nutrient for human metabolism. We can survive without Carb but this is not the case with protein, fat. (macro nutrients) and Vitamins and minerals (micronutrients).  One can’t name any disorder or disease due to less or no carbohydrates. Also, there is no “term” like “carbohydrate deficiency”. But, there is long list of health issues due to over consumption of carb’s.

General fear is that, Carb (glucose) is the only fuel source for brain. But, the fact is brain is like a hybrid engine, it can run either on glucose (carb) or on ketone. (liver produces ketone only on HFLC diet or during fasting / starvation. High carb / SAD diet prevent the ketone production)  Ketones are the most preferred fuel for brain and its much efficient compare to glucose.

Even if we don’t consume carbs, our liver is capable of producing glucose (thru glycogenosis) from protein and fat. So, why to worry about carb ? 

Life begins at Very low carbohydrate environment!

We may need only about 50g of carbs per day. But, in a standard diet we were consuming around 300 – 400 g of carbs. This is where the whole problem starts to begin because; our body can’t handle such huge amount of carbs and leads to the high blood sugar that cause for all metabolic disorders and other life threatening diseases.

Also, the recommended 50g carb’s per day also should come from vegetables. Not from cereals, grains and fruits. But, in regular diet majority of carb we get from mostly from grains and fruits. 

Why only from Vegetable source?

From the vegetable source, we not only get carb, also cellulose.  Since, we do not have enzyme to digest the cellulose, it will be exerted as non-soluble fiber. Which help to pass smooth stool. Also, Vegetables helps to maintain the alkaline level in the gut which enables the perfect environment for the bacteria colony to ensure the gut health.

Why not from cereals and grains?

Whereas the Carb’s from the cereals and grains are doesn’t have much non-soluble fiber content. Carb form cereals and grains are high in starch (high glycemic index) hence, causes the blood sugar roller-coaster. Also, cereals and grains have high phytic acid which prevents the nutrition absorption. Certain cereals and grains have gluten. Also, while consuming cereals and grains we end up consuming very high calories than our daily need.

What about carbs from Fruits?

No, because fruits are rich in fructose and sucrose which triggers the insulin secretion very sharply (due to the sudden blood sugar rise) over the period of time our cells become insulin resistive. High insulin enables the fat storage. (Refer :Obesity)

In the modern world, the seasonal fruits are no more seasonal !  I mean seasonal fruits like melon are available now throughout the year!! Also, people start to consume fruits which are not at all related to their region. We consume different regional/seasonal fruits (Dates, Berries, Melons, Mango, Apple, etc) at the same time in the name of fruit salad ‼! 

Fresh fruit juices are even worst. Example if we consume apple as raw, you may end up eating one or two along with its fibers. If you make a juice, you remove all its fiber and easily take 1 or 2 glass of juice. Which is about 3 – 5 apples!! Result, your blood sugar shoots to its peak in response to that, Insulin spikes and blood sugar crashes!! (Refer :Human vs Food)

Finally, in order to increase the production (yield), sweetness, to grow all season and withstand the environment, cereals, grains and fruits are genetically modified, grown under chemical fertilizers and pesticides. Even, after the harvest, treated chemically and transported in the temperature controlled environment to reach its destination safe. They may reach the destination safe, but is it safe to eat? Are all its vitamins and minerals are intact? And is it safe to consume?

It is foolishness to say diabetic and obesity are an epidemic, after consuming 300g of carbs per day. This huge amount of carb’s results the increased insulin output from the pancreas, over the years, and leads to hyperinsulin, insulin resistance, diabetics, hypertension, dyslipidemia, atherosclerosis and heart disease. 

That’s why in HFLC, we restrict the carbs intake around 50g per day and we consume those 50 grams of carbs from vegetable source NOT from cereals, grains and fruits.

Cereals and Grains

An E-mai query :  Cereals and grains why should we avoid ? Just because of Carb’s ? If yes, these are not simple carbs to spike the blood sugar, they are complex carb group which doesn’t spike the blood sugar.

In general HFLC diet (life style) the cereals and grains were not allowed. (if you know to calculate precisely the carbs consumption then you may consume without violating the limits. Don’t worry will write a separate post on carb calculation)   because, of three reasons. Carbs, Phytic acid and Gluten.

Phytic acid:  Phytic acid (phytate) found in Cereals, grains, nuts, edible seeds and legumes (beans). Roots, tubers, and other vegetables may also contain phytic acid, but much lower amount compared to cereals, grains, seeds and legumes. Plants stores phytic acid in the form of phosphorus in the seeds because as they are an energy source for the sprouting seed.

The problem with phytic acid is, it impairs the absorption of iron, zinc and calcium, which causes mineral deficiencies. High phytic acid food is the one of the most common cause of Iron deficiency.  Also, phytic acid, reduces the production of digestive enzymes and the digestibility of starches, proteins, and fats.

Phytic acid content can be dramatically reduced, by soaking, sprouting, fermenting, boiling, heating processes. However, it’s better to avoid high phytic acid content food like cereals, grains, nuts, edible seeds and legumes.

Gluten:  gluten is the proteins (glutenin and gliadin) found in cereal grains, especially in wheat, Barley, spelt and Rye. When gluten is mixed with water, it acts as a glue (elastic texture of dough) that holds food together and helps to maintain the shape. Consuming gluten may lead to gluten allergy, gluten intolerance and gluten sensitivity.

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Gluten is the cause of celiac disease. It’s an autoimmune disorder, meaning our body think gluten is a foreign invader and the immune system start to attack the gluten, as well as the lining of the gut. The common symptoms of celiac disease are digestive discomfort, Irritable Bowel Syndrome, tissue damage in the intestines, bloating, diarrhea, constipation, headache, and tiredness.

 

Damage in the lining of the gut prevents the absorption of nutrients from food.  Also, there is a strong link between gallbladder health and celiac disease.  Failing gallbladder may be the first symptom of celiac disease. Further, gluten also causes the inflammation.

 

The present wheat is totally different from the ancient wheats varieties like Emmer, Einkorn and Kamut. After the green revolution, the “modern wheat” or hybridized (GMO) version wheat developed to withstand against insects, draught resistant, cold, heat and to yield more gains, changed the nutrient and protein composition of the plant and causes immune reactions in the body.

 

 

These are the typical autoimmune diseases other than Celiac may cause by gluten : Diabetes type 1, Hashimoto's thyroiditis, Sjogrens Disease, Alopecia Areata, Liver disease-autoimmune, SLE, RA, Fibromyalgia, MS, Dental enamel defects and Raynaud's syndrome

The most common dietary sources of gluten are wheat, spelt, rye, barley, bread, pasta, cereals and baked goods.

Finally the Carbs :  The whole gain is a mix of simple and complex carbs with fibers and other nutrition’s, meaning grinding the grain as whole, using traditional stone grinders. This may not be true with the flour grained by modern machinery or refined flour. Where the outer of the wheat kernel called bran completely removed and the second layer and the germ of the kernel is processed.  Which contain more of carb’s, which includes simple, short-chain carbohydrates (FODMAP) and complex carb’s.

These combination of Carb’s makes the situation even worse. It may not spike the insulin as simple sugar. But, it maintain the blood sugar close to higher normal range for long period (due to slow release of blood sugar) and leads to continuous insulin secretion also for longer duration, Which prevent the fat burning (using fat as fuel) process and continue to store fat.

So the bottom line is that, Cereals, grains and legumes are rich in phytic acid which impairs the absorption of minerals. Gluten present in cereals and grains causes the auto immune diseases and Complex carb’s also raises the blood sugar and maintains at higher normal range for longer period which enables the fat storage and prevent the glucagon secretion.  Refer Diabetes Mellitus post graph Image for Insulin-glucagon balance.