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-   -   Sugar, the bitter truth. (http://www.3fatchicks.com/forum/weight-loss-news-current-events/293405-sugar-bitter-truth.html)

diamondgeog 03-02-2014 07:51 PM

Sugar, the bitter truth.
 
http://www.dailymail.co.uk/home/you/...ter-truth.html

You've probably seen some of this before. But very well done article that just came out.

Pattience 03-02-2014 08:00 PM

I want to read this later. So i'm subscribing now.

simalvin 03-04-2014 03:54 PM

The Connection between sugar and heart disease
 
In early Feb 2014, the Journal of the American Medical Association published a study showing a connection between excessive sugar consumption and heart disease. Sugar, not fat, has become the enemy of weight loss and good health.

nelie 03-04-2014 05:09 PM

Quote:

Originally Posted by simalvin (Post 4956491)
In early Feb 2014, the Journal of the American Medical Association published a study showing a connection between excessive sugar consumption and heart disease. Sugar, not fat, has become the enemy of weight loss and good health.

Studies are good, consecutive studies are better. The study actually was studying the correlation between added sugars and those who already had heart disease and their mortality rate. So everyone in the study had heart disease to begin with.

They showed a correlation between a higher mortality rate for those that consume 10% or more of their calories from added sugar. The added sugar mostly came from drinks. Those with 10% and under daily added sugar had no correlation. They also weren't looking at any other aspect of general eating habits which is a bit of a shame. Not that I think added sugars are a good thing, but generally I would assume if someone is drinking a lot of sodas, then maybe their diet isn't too hot to begin with. Although they did show excess calorie consumption in general among those that had 10% or more of their calories from added sugars.

Anyway, I think the overall message that the particular study tried to show is limiting added sugars in the diet, especially for those with existing medical issues. That overall is pretty sound advice.

diamondgeog 03-04-2014 06:35 PM

I hope everyone who likes studies got that free ebook I noted in carb counters while it was free.

Yes long term RCT studies are best. But Dr. Lustig has very powerful evidence sugar is behind spike in diabetes.

But at some point we just have to use 'educated' common sense. America is getting sicker, bigger, more diabetes, more cancer, more heart disease. We've actually cut fat, especially saturated fat. Red meat down, butter down. Sugar, carbs, and vegetable oils up.

I've junked vegetable oils, grains, added sugars. Embraced meats, veggies, saturated fats, full fat dairy. And I am thriving. Best health ever at 48. And I am far from only one.

nelie 03-04-2014 06:59 PM

Well I think we know excessive calorie consumption and consuming large amounts of sugar are issues. I think blaming sugar and only sugar is an issue though as health and weight issues are due to multiple factors.

Anectodally, I can say I ate very few added sugars growing up, no fast food, lots of vegetables, etc, etc and yet I was obese. As an adult, I did let some added sugars creep in, in the form of ice cream but even cutting added sugars didn't reduce my weight. For me, exercise and movement is the thing I credit most to my weight loss and maintenance (and lack of movement resulted in a gain while I was trying to maintain). I have started adding in more plant based oils (avocado especially) and have noticed that helps with my weight loss and satiation.

diamondgeog 03-04-2014 07:26 PM

Avocado is fine. I am talking corn, soy, canola oils.

The thing is to know if you are insulin sensitive to some degree or not. If you are, limiting sugar and non veggie carbs can go from a good idea to life transforming. In a wonderful, awesome way.

nelie 03-04-2014 08:06 PM

I am insulin sensitive, lovely package that came with PCOS. I think that is one reason exercise and movement has helped me a lot. I don't personally limit carbs, but I try to keep a balance and generally my diet is considered on the higher carb end (60%)

diamondgeog 03-04-2014 08:22 PM

Many people who are insulin sensitive will not do well on 60% calories from carbs. Especially if more than a small amount are from anything other than non starchy veggies and some fruit.

I was 60% carbs and it devastated my health.

nelie 03-04-2014 09:21 PM

I think it is part of experimenting and doing what you feel best with. Personally, I do fine with 60% carbs. Also, an interesting book to read if anyone cares about high carb diets and diabetes would be Dr Neal Barnard's program for reversing diabetes. He had a lot of success in improving diabetes or completely reversing it for those that tried it. Again, it depends on the person, their goals, their tastes, etc, etc. I don't want to get too far off the path of discussing sugar, but I also read an interesting study presented at a diabetes conference last year where diabetics in the study were able to get off of insulin by taking short walks after their meals. Not being diabetic and not being as devoted, I don't achieve that but it is interesting to see that happen. When I'm able to, I do try to work out after my meals.

Pattience 03-05-2014 12:54 AM

For me the problem with sugar is not sugar per se but that you want to eat more of it and then you have a problem. And that's not a problem every one has.

If it doesn't affect you in that way, then you probably won't and don't have a problem with refined sugar.

I have a problem with refined sugar but i don't have a problem with carbs. Its only sugar that gets me binging but then when i am binging, its not just sugar that i will binge on. If sugar is not available or i run out, then i will eat a lot of almost anything so long as its easy to put together or in your mouth. That is to say, if i'm in binge mode, i won't really want to prepare a proper meal.

Nelie, were you always insulin resistant? Are you a type 1 Diabetic? If so, then that would mean you were never subject to the same responses to food as those of us who didn't?

If you aren't diabetic or have not always been insulin resistant? What did you eat to get obese? Or why do you think you got obese?

I hope you don't mind me asking.

Incidentally, not many people on these boards talk about themselves as being diabetic. Or if they do, i'm probably not reading the right threads.

yoyoma 03-05-2014 06:40 AM

Lustig is more down on fructose than on carbs in general. Fructose is found in HFCS, table sugar (aka sucrose, chemically one glucose molecule bound by an oxygen to one fructose molecule) fruit, honey, agave, etc. Natural corn syrup is all glucose and starch is broken down into glucose without any fructose.

Fructose has a low insulin response and Lustig has argued that the lack of response (which also results in no leptin) also results in less satiety (but I haven't seen any study support that). Fructose is metabolized differently from glucose and Lustig believes that fructose is particularly harmful because it produces triglycerides and results in "advanced glycation endproducts" (AGEs) which are harmful over time. This metabolic pathway does look particularly fraught with peril, but although Lustig claims this pathway is unregulated, everything I've read seems to indicate that the liver is only capable of processing a small amount of fructose this way.

Generally avoiding added sugar (except for my 2 squares of dark choc) is a good idea for me but so is avoiding starchy carbs. I'm not sure Lustig is right about fructose (as opposed to glucose) playing such an oversized role in deteriorating health trends but I don't yet understand how excess fructose gets processed by the body and I'd like to see more research (what I've seen has been pretty mixed on fructose).

nelie 03-05-2014 07:19 AM

That is interesting yoyoma, I'm not sure how someone would hypothesize that a low insulin response would cause diabetes as you would expect insulin receptors to act normally to low amounts of insulin.

Pattience, sometimes PCOS (which I have) can cause a level of insulin resistance. Most of my weight gain occurred around age 12-13 and I was told later on that it was most likely due to PCOS mixed with some level of insulin resistance.

I do well with limiting added sugars myself but I have been practicing intuitive/mindful eating for the past few months which really means I don't restrict anything if I really want it. How often do I want added sugars? Very little. I add sugar to the bread I make (I've been using coconut sugar, molasses or sorghum syrup) and I will eat the bread sometimes and I do like having occasional dark chocolate. Not restricting though has completely stopped any binging I had even on what I previously thought of as trigger foods (namely bread). The result is I am quickly making my way back to my all time low weight by not restricting, exercising regularly and using a fitbit to maintain a minimum level of movement daily.

And I should say my comments in my previous posts above were just my way to say things aren't black and white. People definitely have to figure what works best for them. My methods may not work for everyone.

diamondgeog 03-05-2014 01:32 PM

For me my body basically has the same response to sugar or carbs. And the 'whole grain' media push..well it is just that a media push. Your body converts it to glucose just as fast as refined grains.

And mind blowingly whole grains might be worse than more refined grains. Both were bad for me and for other people deciding to go grain free for their health. On the surface whole grains have more nutrients. But when they measure people say eating brown rice and white rice the nutrients in their bodies get worse on brown rice. Whole grains have 'anti-nutrients' the bind nutrients up with them and prevent your body from absorbing them.

Interesting a lot of the long-lived Japanese for instance eat white rice.

Also with low carbs I truly do have a 'fat burning' metabolism now. I have more energy than ever...my body isn't getting a lot of carbs or for sure I can say it is getting a lot less than in May of last year. So what does it do? Slow down? Nope, stronger, more energy than ever.

So what is it doing? It is burning fat. So what is happening? I am dropping weight virtually effortlessly and it is from all the problem spots. I am getting more muscular almost without trying.

mars735 03-05-2014 03:53 PM

gluconeogenesis as glucose source?
 
I'm wondering about the effect of eating a lot of protein, about 175g/day per MFP, in the presence of low fat, about 25g & low carb 40g net. I do not feel like I'm in ketosis and wondering if my body is converting the protein overload into glucose. And, if so, is there a negative effect on health? I would appreciate any input-thanks in advance!


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