The first thing that will happen is you are going to lose your appetite for sugar when you completely stop taking sugar for two weeks. Why? Because every time there is sugar consumption, a hormone activates and pushes your blood sugar down, causing a low blood sugar situation (hypoglycemia to some degree). This causes you to crave sugar, but by getting rid of sugar from your diet, you get rid of the sugar cravings, too.
Hypoglycemia Definition: A condition caused by very low levels of blood glucose or sugar, which is common in diabetic people.
It is Valentine’s Day. What a day for a post on sugar. Let us see what we can learn about sugar.
Dr. Robert Lustig, a professor of Clinical Pediatrics in the Division of Endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least six teaspoons (28.6 grams) of added sugar from natural and manufactured sources per day. It seems like a lot, but did you know that a 3” apple has 18.9 grams of sugar.
The average American consumes about 32 teaspoons of sugar per day. Sugar is in most processed foods and drinks. It is in your coffee or tea. It is in pastries, cakes and cookies, sprinkled it over your breakfast cereal or your oatmeal. It’s hidden in sodas, fruit juices, candies, ice cream and in almost all processed foods, including breads, meats, and condiments like Worcestershire sauce and ketchup.
The best way to ensure you’re not consuming excess added sugars is to get in the habit of always scanning the ingredient list. Ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.
Just because you don’t see “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free. Sugar goes by a slew of different names, hiding how much sugar is in the product.
On the Nutrition label the carbohydrate count per serving size is given as total grams, and then broken down into carbs from fiber and sugar. Sugar should be zero as often as possible (1–2g at most).
The Most Common Names for Sugar:
Basic Simple Sugars (monosaccharides and disaccharides):
Here are some of the effects that excessive sugar intake has on your health:
Sugar is a primary dietary factor that drives obesity and chronic disease development.
Sugar causes weight gain, abdominal obesity, decreased HDL and increased LDL cholesterol levels, elevated blood sugar, elevated triglycerides, high blood pressure, Hypertension, Lipid problems, Heart disease, and Polycystic ovarian syndrome.
One of the most severe effects of eating too much sugar is its potential to damage your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD). Your liver metabolizes alcohol the same way as sugar – as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver and dyslipidemia (abnormal fat levels in your blood).
Fructose or high-fructose corn syrup (HFCS). It is found in most processed foods and drinks. HFCS is metabolized directly into fat.
Fructose causes superoxide free radicals to form, resulting in inflammation.
Fructose can directly and indirectly stimulate the brain’s “hedonic pathway” – creating habituation and dependence, the same way that alcohol does.
Sugar “feeds” the cancer cells, promoting cell division and speeding their growth, allowing the cancer to spread faster.
The metabolic theory of cancer holds sugar damages mitochondrial function and energy production, triggering cell mutations that are then fed by on going sugar consumption.
How to Manage or Limit Your Sugar Consumption
Your healthiest choice is to avoid or eliminate refined sugar from your diet by eating whole, organic foods, and carefully reading labels of any packaged foods you buy.
Avoid processed foods and beverages like soda. According to SugarScience.org, 74 % of processed foods contain added sugar stealthily hidden under different names. (See the list of names above.)
Severely limit your consumption of refined carbohydrates (waffles, cereals, bagels, bread, etc.) and grains, as they actually break down to sugar in your body, resulting in insulin resistance.
Keep your total fructose consumption below 25 grams per day, including that from whole fruit. Fruits are rich in nutrients and antioxidants, but they also naturally contain fructose.
Avoid artificial sweeteners like aspartame and sucralose.
Increase your consumption of healthy fats, such as omega-3, saturated and monounsaturated fats such as organic butter from raw milk, (unheated) virgin olive oil, coconut oil, raw nuts like pecans and macadamia, free-range eggs, avocado and wild Alaskan salmon.
Drink pure, clean water. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
Add fermented foods to your meals, they provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass fed milk, and fermented vegetables.
Please see the original for the Footnotes and Citations for the scientific studies.
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Treating type 2 diabetes—and why ‘eat less, exercise more’ doesn’t work
The history and safety of Ketogenic diets
Research on Ketogenic interventions for type 2 diabetes
Ketogenic meals and food options
1: How food affects blood sugar
Fat does not impact blood insulin levels. Carbs have a high impact on blood sugar, protein impacts them moderately, but fat? No impact!
2: Carbohydrate intolerance and insulin resistance
When someone with type 2 diabetes eats carbohydrates, it causes their blood sugar to rise above what is healthy.
In a person with carbohydrate intolerance, type 2 diabetes or prediabetes, the body loses its insulin sensitivity and more and more insulin is required to remove the excess blood sugar. As a result, blood sugar levels remain high and insulin levels are high as well, and these high insulin levels can make your body even less sensitive to insulin.
3: How type 2 diabetes became an epidemic
Soon after the U.S. government recommended new dietary guidelines with a low-fat, high-carb diet were recommended in 1977, type 2 diabetes prevalence increased dramatically. Fifty-two percent of adults in the United States had type 2 diabetes or pre-diabetes as of the end of 2017.
4: Treating type 2 diabetes—and why ‘eat less, exercise more’ doesn’t work
There has been an explosion of drugs have been brought to market, and there are hundreds of lifestyle interventions to choose from.
The medication approach focuses on management of diabetes, not reversal. Taking medications for type 2 diabetes combats the end result, which is rising blood sugar, but does not address the root causes—insulin resistance and carbohydrate intolerance.
Most lifestyle interventions focus on eating less and exercising more. The problem with these programs is that they tend to be high in carbs, even if they are cutting back on calories. When you eat a high-carb diet, the resulting increase in your blood sugar triggers an insulin response in your body, and insulin blocks your body’s ability to burn fat. Insulin actively blocks the breakdown of stored body fat, meaning that as long as insulin is high, it will be very difficult to lose weight—even if you are eating very little.
The solution?Switch to a low-carb, high fat diet that won’t cause blood sugar spikes. By keeping your blood sugar down, you’ll keep your insulin levels down, and unlock your body’s natural ability to burn its stored fat. One type of low-carb, high-fat diet is called a Ketogenic diet.
*I (Dr. Hallberg) do not recommend making significant dietary changes without physician supervision, especially if you are on any medications.
5: The history and safety of Ketogenic diets
There are cultures who have thrived for centuries on high-fat, low-carb diets, such as the Masai warriors and Inuits. In the past 20 years, elite athletes, especially endurance athletes looking for an edge, have started adopting low carb and Ketogenic diets for improved performance.
6: Research on Ketogenic interventions for type 2 diabetes
Clinical trials have proven a low-carb, high fat diet to be significantly more effective than programs that encourage you to eat less and exercise.
In our clinical trial, Virta patients lost almost 12% of their starting body weight in 6 months—that’s nearly 3x the weight loss of commercially available weight loss programs.
And contrary to what you might have been told, low-carb, high fat lifestyles have not demonstrated an increased risk in cardiovascular disease. In fact, patients in our clinical trial also had a significant reduction (22%) in triglycerides, which are associated with risk for cardiovascular disease, in just 10 weeks.
56% of patients were able to lower their HbA1c to below the diagnostic threshold for type 2 diabetes, and 47.7% were able to reverse their diabetes—lower their HbA1c while eliminating their medications (excluding Metformin).
7: Ketogenic meals and food options
Breakfast samples: Scrambled eggs with cheese and sausage, bacon and fried eggs cooked in butter, cream cheese pancakes, full-fat yogurt with raspberries and almonds.
Lunch samples: Salads loaded up with meat or cheese, avocado, veggies and olive oil. Or a lettuce-wrapped burger or bread-less sandwich from any fast food outlet.
Snacks samples: Salted nuts and olives, salami and cheese, celery and almond butter or full-fat yogurt.
Dinner samples: Prefer to dine out? Try a lettuce wrapped burger from a fast food restaurant, a salad from Chipotle or surf and turf with broccoli from Applebee’s.
BONUS: Dr. Hallberg presented Reversing Type 2 diabetes starts with ignoring the guidelines to the medical community. It gives you more information on how to reverse diabetes 2.
Dr. Sarah Hallberg provides compelling evidence that diabetes 2 can be “cured”, and the solution is simpler than you might think.
It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.
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