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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High Fat Low Carb Diet (HFLC)

What is High Fat Low Carb Diet ?

HFLC diet is nothing but, minimizing or reducing the carbohydrates intake (between 25 – 40 grams per day for normal Adult) and increasing the dietary fat along with adequate amount of protein intake.  Note : The current recommendations from the most of the national dietary associations are about 300-350 grams of carbohydrates per day, for a normal Adult. 

The known/proven benefits of HFLC are weight reduction, complete cure from diabetic, hypertension, Poly Cystic Ovarian Disease or Poly Cystic Ovarian Syndrome (PCOD/PCOS), Non-Alcoholic fatty liver, Inflammation, Improved lipid profile (lower Triglyceride, Improved HDL and large and puffy LDL) thus reduced risk of cardio vascular disease and Coronary artery disease.

Apart from the above, there are numerous health benefits like, improved kidney, liver and brain function. As well as, relief from auto immune diseases.

The important aspect of HFLC is there is no calorie counting thus no portion control. This means there is no starvation! You are allowed to eat till you feel full and satisfied. (starvation is the major cause of giving up the any weight reduction diet and it’s no more an issue with HFLC) 

How does it works………………….

To know more about HFLC diet, it’s important to know about the hormone called Insulin and Glucagon.

We know, insulin is the hormone that keeps the blood sugar in control. Let’s see how it controls.

When we eat carb high food, its further broken down into glucose (simple sugar) and absorbed by the blood stream and the glucose/sugar level in the blood start to rise. So, the pancreases secrete the hormone called insulin.

The insulin is the key to “push” the glucose into all the cells in our body (for cell metabolism) also initiate the formation of triglyceride and store in the fat cell for future (long term) energy needs.

Once, all the cells were fed with glucose/sugar (with the help of insulin) the remaining blood glucose (if any) processed and converted into glycogen by the liver and stored for future (short term) energy needs.

Thus the blood glucose/sugar comes to normal level or range. If there is no Insulin, there is no blood sugar control. Also, Insulin is the signal to store the energy into cell. That’s why it’s called as growth hormone. 

All carb (simple, complex, refined, all forms of sugar) rich foods are the major cause blood sugar spike, resulting insulin secretion. In a normal (high carb) diet, blood sugar spike and crash (“roller coaster”) happens 3 to 5 times a day (depends on your food habits) and 24 x 7 x 365 !

This is how the body continuously stores the energy in the form of glycogen and fat. Glycogen can’t be stored beyond certain limit and used for short term energy needs. But, fat can be stored under the Adipose tissue as well around organs and without any limits as its for long term energy reserve.
 

Thus we store more and more fat without spending or burning. Note : Insulin not only enables the storage, also prevent the fat to burn or use as fuel.

In HFLC carb diet, by restricting the carb’s, the blood sugar remains in normal range throughout the day, hence, the insulin release comes under complete control and enable the body to have an access to the fat storage and start using the fat as its fuel. Once, the fat storages starts to deplete, you lose weight, blood sugar and hypertension comes into control.

How do we access the fat storage ? As long as insulin is present, No way to use the fat as an energy. To cut the insulin, need to cut or restrict the carb’s. 

Once, your blood sugar hits the lower normal limit, (not crashes) this had been sensed by the pancreases and releases the hormone called Glucagon. (Reverse effect of Insulin)

Glucagon, converts the stored glycogens into glucose and observed by blood stream. Thus the blood sugar comes to normal (not spikes). Also, the glucagon breaks the triglycerides into fatty acid and body uses for its energy needs.

In HFLC, the body switches from carbohydrate metabolism to Fat metabolism. In other words, body switches its fuel from carb to fat. Resulting, weights lose along with other numerous health benefits.

Let’s see more details in the future post about the role of Insulin, Glucagon, Effect of Carbohydrate vs Fat metabolism and why fat is out enemy and fat is our friend.

So, what should be eaten and what shouldn’t in HFLC.

To eat list : Whole Egg, Meat from Animals and Birds with skin (no lean cut), Organs of Animals, Sea Food (all), Full fat Milk, Full fat Cheese, Butter , Clarified Butter (Ghee), Fresh Vegetables, Coconut, Walnuts, Almond, Brazil nuts, Melon seeds, Pumpkin seeds, Flaxes seeds, Coconut oil (for cooking), Olive oil(for dressing), All Kinds of Berries, Lemon, Avocado.

Not to eat : All kinds of Cereals and Grains, (Rice, Wheat, Oats, Corn etc), All kind of Sugar (any form), All kind of Fruits, All kind of Vegetable oil and Vegetable fat (in any form), Low fat or skimmed Milk / low fat cheese, All kind of Legumes (Beans, peanut and Pulses), Potato (all kind)