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Sugar and spice, and everything nice

Tuesday, November 17, 2020

If you asked me what I tend to crave, I would say crunchy and salty foods.

When my sister came for dinner years ago, I made maple-glazed salmon. I found it in Spark recipes, World's Best (and Easiest) Salmon. So delicious.

When she stayed with Dad when I was in the hospital, she looked for microwave popcorn in my cupboard...and found Sweet and Salty Kettle Corn.
She noted that I must like sweets.
An apple a day keeps the doctor away, lol.
Yes, I like sweet treats occasionally, too. They are usually quick, easy, and portable...easier to grab than making something healthy.

Eliminating added sugar has been one of my goals since Autumn 2019. I practice moderation with foods that contain natural sugar, like apples.

Sugar goes by several names. When added to food, it makes it taste good. It has a devastating effect on the body and contributes to diseases that could be prevented. Researching a diagnosis started me on this journey.

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Sugar: The Bitter Truth.
University of California Television (UCTV)
Recorded on 05/26/2009.

Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin.

He recommends the book, PURE, WHITE, AND DEADLY by John Yudkin, Viking Press

Notes from the video:
1. Get rid of all sugared liquids. Use water and milk.
2. Eat your carbohydrates with fiber.
3. Wait 20 minutes for second portions.
4. Buy your screen time minutes. Spend one minute in physical activity for every minute of screen time.

Why is exercise important in obesity?
It is NOT to burn calories. 20 minutes of jogging burns off 1 chocolate chip cookie.
1. It improves skeletal muscle insulin sensitivity.
2. It reduces stress, and resultant cortisol release. Reduce stress to reduce hunger.
3. It makes the TCA cycle run faster, and detoxifies fructose, improving hepatic insulin sensitivity.

Fructose is a poison. When God made poison, He furnished the antidote.
Sugar cane has fiber. You don't eat the stick. You suck the sweetness out.

Why is fiber important in obesity?
1. Reduces the rate of intestinal carbohydrate absorption. reducing insulin response.
2. Increases speed of transit of intestinal contents to ileum, to raise PYY, and induce satiety.
3. Inhibits absorption of some free fatty acid to the colon, which are metabolized by colonic bacteria to short-chain fatty acids (SCFA) which suppress insulin.

Fructose is a carbohydrate.
Fructose is metabolized as fat.
Fructose is a toxin.

Why are 6 month old babies fatter today? Sugar in formula
Why are children fatter today? Sugar in juices
If mom consumes fructose when pregnant, baby is set up for being fat.

FDA regulates acute toxins, not chronic toxins like fructose.
FDA can't and won't regulate it. FDA wants to sell food we produce to other countries. The fox is in charge of the hen house.

There is good protein and bad protein, good carbs and bad carbs.

A calorie is not a calorie, and fructose is not glucose.

You are not what you eat. You are what you do with what you eat.

Hepatic fructose metabolism leads to:
-de novo lipogenesis, dyslipidemia, and hepatic steatosis inflammation
-hepatic insulin resistance
-CNS leptin resistance, promoting continuous consumption

Fructose ingestion interferes with obesity intervention.

Fructose is a chronic hepatotoxin. It is alcohol without the buzz. Alcohol is metabolized by the brain; fructose is not.

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Check your food labels. You may be surprised how many foods contain some form of sugar. Even foods one doesn't consider sweet may contain sugar (like bread).
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