The NY Times recently featured an article entitled, "Is Sugar Toxic?" (link posted below). This is a great question. Most of us have gotten the message that sugar is bad for us. But why? What kind of sugar is bad for us? How does it actually act in our bodies that is so devastating? Let me attempt to explain.This particular article begins by mentioning Robert Lustig, a pediatric specialist at the University of California, SF. Several years ago, Lustig gave a wonderful lecture called "Sugar: The Bitter Truth." Lustig's professional focus has been on childhood obesity, and he stands by his conviction that sugar is poison. Within his definition of sugar is included white "table" sugar, high fructose corn syrup, refined flour/carbs (aka, baked goods made with white flour, which acts exactly like sugar in the body), and sucrose, like beet and cane juice, either white or brown. By this definition, the USDA reports that the average American consumes about 90 pounds of sugar per year! The NY Times asserts that,
"If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years....it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of the Western lifestyles-heart disease, hypertension and many common cancers among them."
The article goes on to point out that Lustig views sugar like cigarettes and alcohol, a toxin that is killing us. Lets take a closer look at the specifics....
Any sugar (real or artificial sweeteners), cause an insulin release in our body. Insulin is the hormone which escorts glucose from the blood stream to our cells to be used for energy, a "storing" hormone of sorts. When the body is taking in too much sugar and refined carbs (pastries, donuts, cakes, cookies, etc), we are forcing our pancreas to produce excess insulin to deal with the excess sugar circulating in our blood. However, since your liver glycogen stores have already been filled up (the amount of glucose we actually need in a day), this excess is stored as fat. This is why sugar leads to weight gain and the inability to lose weight. Therefore, a diet high in carbohydrates (which people don't necessarily link to sugar), is actually a diet high in glucose (aka: sugar), and will be stored as fat. Furthermore, this pattern of excess leads to insulin resistance, which means our cells have essentially been overloaded, and are no longer receptive to insulin. This means they are also no longer receptive to the nutrients escorted to them by way of insulin.
A major nutrient that is typically provided to the cells via insulin is magnesium, which is absolutely vital to heart health. When the cells are no longer able to take in this key nutrient, here we see a myriad of heart conditions/disease begin to develop. Insulin also causes retention of sodium, which leads to fluid retention, high blood pressure, and congestive heart failure (healingdaily.com).
Lustig focuses on the dangers of fructose, which is a type of sugar that has to be processed by our liver where it is converted to glucose, the sugar that our body can utilize for energy. Fructose is found in fruit, however, in its' natural form it can be much more easily digested because it is encased with vitamins, minerals, and most importantly, fiber. It is the unnatural form of fructose that is so worry-some, such as high fructose corn syrup, and most refined sugars and carbohydrates. This increases the amount of fat in our livers (aka, fatty liver), and leads to many of the complications mentioned above, like insulin resistance, heart complications, and even osteoporosis.
Signs of excess sugar consumption and insulin resistance:
"If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years....it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of the Western lifestyles-heart disease, hypertension and many common cancers among them."
The article goes on to point out that Lustig views sugar like cigarettes and alcohol, a toxin that is killing us. Lets take a closer look at the specifics....
Any sugar (real or artificial sweeteners), cause an insulin release in our body. Insulin is the hormone which escorts glucose from the blood stream to our cells to be used for energy, a "storing" hormone of sorts. When the body is taking in too much sugar and refined carbs (pastries, donuts, cakes, cookies, etc), we are forcing our pancreas to produce excess insulin to deal with the excess sugar circulating in our blood. However, since your liver glycogen stores have already been filled up (the amount of glucose we actually need in a day), this excess is stored as fat. This is why sugar leads to weight gain and the inability to lose weight. Therefore, a diet high in carbohydrates (which people don't necessarily link to sugar), is actually a diet high in glucose (aka: sugar), and will be stored as fat. Furthermore, this pattern of excess leads to insulin resistance, which means our cells have essentially been overloaded, and are no longer receptive to insulin. This means they are also no longer receptive to the nutrients escorted to them by way of insulin.
A major nutrient that is typically provided to the cells via insulin is magnesium, which is absolutely vital to heart health. When the cells are no longer able to take in this key nutrient, here we see a myriad of heart conditions/disease begin to develop. Insulin also causes retention of sodium, which leads to fluid retention, high blood pressure, and congestive heart failure (healingdaily.com).
Lustig focuses on the dangers of fructose, which is a type of sugar that has to be processed by our liver where it is converted to glucose, the sugar that our body can utilize for energy. Fructose is found in fruit, however, in its' natural form it can be much more easily digested because it is encased with vitamins, minerals, and most importantly, fiber. It is the unnatural form of fructose that is so worry-some, such as high fructose corn syrup, and most refined sugars and carbohydrates. This increases the amount of fat in our livers (aka, fatty liver), and leads to many of the complications mentioned above, like insulin resistance, heart complications, and even osteoporosis.
Signs of excess sugar consumption and insulin resistance:
- Fatigue
- Brain fog
- Low blood sugar
- Feeling agitated, jittery, and moody
- Intestinal gas/bloating
- Feeling sleepy immediately after meals
- High triglyceride levels
- High blood pressure
- Depression
This is only a small glimpse into the dangers of excess sugar consumption. And I am far from perfect, trust me! Being someone with a sweet tooth, I strive to satisfy my sugar cravings with occasional dark chocolate, and homemade desserts like the coconut macaroons I posted last week. Also, instead of adding sugar to baked goods, cooking, etc, try incorporating more spices like cinnamon and ginger. You may find you don't need the sugar. If you must use sugar, opt for grade B maple syrup, raw honey, molasses, or a pinch of stevia powder. Remember, everything in moderation!
I highly encourage you to check out Robert Lustig's video: http://www.youtube.com/watch?
Here is the full NY Times article: http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=1&scp=2&sq=sugar&st=cse
well, I still have two disgusting Jars of peanut butter to digest and I will- waste not, want not. However, I am aware now that I am sad, not because of men, but because of peanut butter and all the sweets I eat it with. At this rate, I should finish those jars in a few hours and then- CLEAN SLATE!
ReplyDeleteLove you.