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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Diabetes Mellitus

Diabetes (type 2) is a second largest epidemic disease affecting the human population after obesity.  In terms of business prospective, diabetics is a highly profitable industry!!!  Yes, 40+ billion dollar (drugs) industry and expected to reach $55.3bn in 2017. (In India it’s about Rs 100+ crore per annum and growing at the rate of 11% per annum)

There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 diabetes is usually diagnosed in children, where body does not produce insulin at all. Gestational diabetes is a condition pregnant women who have high blood sugar levels during pregnancy. 

Here, let’s focus only on the Diabetes (type 2) which can be prevented and reversed thru food, without any medication.

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abetes is often referred by physicians as diabetes mellitus. Described as disorder of metabolism or metabolic diseases in which the person has high blood sugar, (hyperglycemia) either because of inadequate production of insulin, or because the body's cells do not respond properly to insulin, or both. In simple words, Diabetes is a condition where the amount of glucose in your blood is too high because the body cannot use it properly.

Before analyzing the causes of the diabetes, let’s see what the reputed medical organizations and associations say about Diabetes.  NHS (The National Health Service), WebMD, ADA (American Diabetic Association) were saying that “Diabetes is a lifelong condition that causes a person's blood sugar level to become too high”. In other words, there is no permanent cure only management thru medication. The same management can be done thru diet also, without any harmful and expensive medications!!   

Let’s begin with the first condition, “inadequate production of insulin” As I mentioned in the earlier post(s) when we eat high carb food, the carb’s are further broken down into sugar by carbohydrate metabolism and absorbed in the blood stream causes blood sugar raise. (hyperglycemia) Since, high blood sugar is toxic to the body a hormone called insulin produced by the β cells of the pancreas that allows glucose to enter the body’s cells, where it is used as fuel for energy (cell metabolism)

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If there is inadequate production of insulin from the pancreas, the excess sugar (above normal level) can’t be sent or pushed inside to the cell. Which leads to the high blood sugar condition, called Diabetes.

The second condition is that, “body's cells don’t respond to insulin” meaning your pancreas produces enough insulin but, your cells aren’t responding or “deaf” to the insulin (known as Insulin Resistance) Hence, glucose can’t enter into the cell and blood sugar remains high and you become diabetic.

Why pancreas not producing enough Insulin? The nutrition and dietetics associations and other medical associations like diabetic and cardiac of different nations are advising to consume between 300g – 350g carbohydrates per day or around 50% – 60% of calories should come carb’s, this magnanimous amount of carb’s beyond human limits. I mean, pancreas is not meant or designed to produce so much of insulin to handle 300g of carb’s. It can handle only about 100g of carb per day. However, 50g is the ideal. (Refer human vs food post)

Insulin is the safety mechanism to handle the high blood sugar condition (also, has many other important function will discuss in other post) and meant to store fuel inside the body to support starvation.  But, eating 3 times high carb's food keep spiking the blood sugar and insulin, which is not physiological in nature. In other words, we overuse insulin / overdrive pancreas.

Over a period of time, the β cells of the pancreas “fed up” and “give up” to produce insulin or became incompetent to produce enough insulin. Consuming High carb's food is the ONLY reason for inadequate insulin production. 

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Why do the cells become Insulin Resistance? Again, due to the high carb diet always spike / keep the insulin level above normal and the cells are overdosed or overexposed to the insulin. Over a period of time, the cells became “deaf” or non-responsive to insulin. Hence, glucose can’t enter in to the cell which leads to the high blood sugar condition (even the insulin available) and you become diabetic.

It’s clear that, diabetic is a man-made disease (disaster) by excess consumption of carb’s. Just by restricting the carb’s it can be prevented and cured or reversed.

Even after knowing the facts, it’s quite unfortunate that Diabetic associations around the world, recommends the high carb meal (whole wheat bread, rice, fruits, low glycemic foods) that’s why they say “Diabetes is a lifelong condition” in order to keep the business alive (40+ billion dollar business!!!)

So is low glycemic food (complex carbs) good for diabetic ? Up to some extent. Again it’s not a perpetual solution for diabetic. The low glycemic food (complex carbs) also raises the blood sugar above the optimal range. The only difference is, blood sugar rise is not rapid. It’s like a slow release. At the end, the net carb count exceeds the human limit. Hence, you still need medication.

Will exercise help for diabetic? Exercise will not help the inadequate insulin condition. However, it helps to increase the cell sensitivity to insulin. Cutting down the carb’s is the easy and practical way to come out of diabetic.

Is diabetic linked with family history ? This is what the Diabetic association’s claims. But, not true. This is because, the kids were habituated to eat the same food of the parents. Hence, they also started eating high carb's food and end up with diabetic. (there is no family link or genetic link)

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So, What should I eat? First let me start with what should I not eat. Quit all kinds of cereals, grains in any form (bread, pasta, rice), fruits, low glycemic food and all kind of processed food. Eat, the food that do not spike or raise the blood sugar above the normal range. i.e. saturated fats like whole eggs, Fish, Meat from animals and birds, Butter, Cheese, Avocado, seeds like Almonds, Flax, Walnuts. (Refer : High Fat Low Carb Diet for more detail)

Please note : Those who are taking diabetic medications, directly switching to HFLC diet along with diabetic medication may lead to Low blood sugar (hypoglycemia) condition. Hence, please make sure to monitor your blood sugar and maintain the blood sugar diary (after every HFLC meal, get the blood sugar measured and documented) and accordingly reduce the medication. On a weekly basis show the blood sugar diary to your physician and gradually wean-out the medication and live diabetic free life.

Remember, you are not only saying good-bye to diabetic you are also coming out of Obesity (if you are obese) and reducing the risk of Hypertension, Cardio vascular diseases, kidney failure, neuropathy, retinopathy, etc. (will see in detail in another post)

Live Happy & Diabetic free life with Fat !

Video courtesy :  Stuff Made Simple :  Diabetes - made simple