Sugar

[Yossarian]

Lots of talk about sugar these days. Interesting summary:

http://blogs.scientificamerican.com/brainwaves/2013/07/15/is-sugar-really-toxic-sifting-through-the-evidence/

[Suzanne]

Lots of talk about sugar these days. Interesting summary:

http://blogs.scientificamerican.com/brainwaves/2013/07/15/is-sugar-really-toxic-sifting-through-the-evidence/

Thanks, Yossarian! I'll be printing the article for closer study.

[Yossarian]

I like reading that way too, but just note that they did a good job in the online version of giving links to other articles in the text, so there is a lot more in there than just the article itself.

[Suzanne]

I like reading that way too, but just note that they did a good job in the online version of giving links to other articles in the text, so there is a lot more in there than just the article itself.

I'll be following the links too! I'm working on my honors thesis (Anthropology major, UC Berkeley), and it involves sugar and starches - I'm arguing that the human ability to lay down astounding amounts of fat even when we're very lean, compared to other primates and other mammals, is a late acquisition, around 75,000 to 60,000 years ago, and it happened in response to a forced dietary shift to tubers as a staple. The presentation of my initial work is on YouTube if you're interested: http://www.youtube.com/watch?v=KUMBrFYjTQo

[The Storyteller]

Excellent article, Yoss, and much to digest in it. I love the concluding paragraph, though...

Avoiding sugar is not a panacea, though. A healthy diet is about so much more than refusing that second sugar cube and keeping the cookies out of reach or hidden in the cupboard. What about all the excess fat in our diet, so much of which is paired with sugar and contributes to heart disease? What about bad cholesterol and salt? “If someone is gaining weight, they should look to sugars as a place to cut back,” says Sievenpiper, “but there’s a misguided belief that if we just go after sugars we will fix obesity—obesity is more complex than that. Clinically, there are some people who come in drinking way too much soda and sweet beverages, but most people are just overconsuming in general.” Then there’s all the stuff we really should eat more of: whole grains; fruits and veggies; fish; lean protein. But wait, we can’t stop there: a balanced diet is only one component of a healthy lifestyle. We need to exercise too—to get our hearts pumping, strengthen our muscles and bones and maintain flexibility. Exercising, favoring whole foods over processed ones and eating less overall sounds too obvious, too simplistic, but it is actually a far more nuanced approach to good health than vilifying a single molecule in our diet—an approach that fits the data. Americans have continued to consume more and more total calories each year—average daily intake increased by 530 calories between 1970 and 2000—while simultaneously becoming less and less physically active. Here’s the true bitter truth: Yes, most of us should make an effort to eat less sugar—but if we are really committed to staying healthy, we’ll have to do a lot more than that.

Personally, I have cut out almost all refined sugars (except the half teaspoon of sugar in my morning tea, that means none) and fats, and severely restrict my salt intake. I watch portion size for calorie dense foods very carefully, whether those calories come from carbohydrates or fats. No cakes, breads, candy, or sodas at all. Meat is now a rare treat, and the portions are always small. No dairy, period. The fats and sugars I get all come from healthy sources. Plus, I now exercise daily.

I have now lost over 40 pounds, and I feel better than I have in years.

[Tussiemussies]

Excellent article, Yoss, and much to digest in it. I love the concluding paragraph, though...


Personally, I have cut out almost all refined sugars (except the half teaspoon of sugar in my morning tea, that means none) and fats, and severely restrict my salt intake. I watch portion size for calorie dense foods very carefully, whether those calories come from carbohydrates or fats. No cakes, breads, candy, or sodas at all. Meat is now a rare treat, and the portions are always small. No dairy, period. The fats and sugars I get all come from healthy sources. Plus, I now exercise daily.

I have now lost over 40 pounds, and I feel better than I have in years.

That is so great storyteller! I need to lose approx. 40 lbs. too. I do need to exercise but do a lot of what you do, although sometimes my portion control is an issue. Nice to read how successful you have been at this. Gives me hope that I can do it too. Thanks for sharing...

[The Storyteller]

And thank you for the encouragement, Tussiemussies! :)

On portions, to be clear, I only worry about the size for calorie dense and high fat things like meat, potatoes, etc. I go hog wild on most greens, and don't worry much about fruits. My main course is always the salad.

I recently watched a May Clinic video (http://www.worldcat.org/title/mayo-clinic-diet/oclc/823653147&referer=brief_results) that explained portions well. A nutritionist took a plate and drew a line to make two halves. Then, she halved one side again to create two quarters. On one half of the plate go the vegetables and greens, on one quarter goes the proteins (meat, in this case), and the other quarter you put the starchy carbs. Here is an illustration with slightly different proportions, but same general concept...

http://diabetiquette.files.wordpress.com/2011/08/portion-plate.jpg

She also described meat portions as the size of your palm or a deck of cards. I have big hands so I opt for the deck of cards. :)

That may be common knowledge for others, but new to me.

For me, though, I eat a LOT more greens than that. They are low calorie density, high nutrient density foods, and it is best for me to fill up on them. This allows me to eat even smaller portions the other stuff without being hungry later, and still get plenty of nutrients without the calories.

Back to the OP, personally, I consider sugar, fat, and salt to all be "toxic" if taken in large amounts. Basically, the way we Americans eat now days, in other words.

[Gardenarian]

Good article. My dd eats way too much sugar and simple starches - it's really difficult to monitor a teen. She feels immortal and can't believe that she's setting herself up for a lifetime of trouble. I'll pass this on to her.

[JaneV2.0]

I don't know why we're trained to fear natural fats. They're an excellent source of energy, necessary for the assimilation of nutrients, and make up a large part of our nervous system. Even the most conservative sources are allowing they're neutral in the development of heart disease, and don't encourage the deposition of fat. I guess the current generation of corporate stooges and true believers has to die off before facts can take hold. The lipid theory is one reason I don't put a lot of faith in popular science/conventional wisdom.

[erny23]

I've found that sugar not only effects a person from a physical perspective, but also mental. Like caffeine, sugar stimulates the central nervous system that can often lead to anxiety and depression. As soon as I limited my sugar intake, I've felt a lot calmer.

[JaneV2.0]

Through the wonder that is amylase, starches start breaking down into sugar as soon as you begin to chew them.

[pinkytoe]

I still think there must be a lot of variables between each of us depending on our genetic makeup. I have never craved sugary things but do like tubers (potatoes) and so I eat them on occasion. Dr Weil was on Dr Oz the other day and said his number one concern was sugar. All things in moderation is my food motto these days.