I listened to another great podcast featuring Dr. Steven Gundry, a renowned cardiothoracic surgeon and New York Times bestselling author of The Plant Paradox and Plant Paradox Cookbook.
Dr. Gundry explains what sugar is, why it’s harmful and some options for substituting it.
Here are the highlights:
- The average American eats around 153 pounds of sugar a year which is the size of a baby giraffe!
- There are multiple forms of sugar: glucose, fructose, lactose are all sugar molecules.
- Table sugar is sucrose which is 50% glucose and 50% fructose.
- High fructose corn syrups are ~45% glucose and 55% fructose.
- Many studies have been conducted indicating that fructose is worse than glucose and is the culprit in causing a fatty liver and elevated cholesterol levels. Bottom line: Sugar is sugar is sugar.
- Most people do not realize the effect that sugar has on the gut microbiome. Bad bacteria and fungal species like candida yeast thrive on sugar. Good bacteria prefer complex sugar molecules with fiber as it’s easier to ferment.
- Dr. Gundry believes that rationing sugar and flour during WWII was one of the reasons why diabetes and heart disease plummeted around the world during that period.
- When you grind up whole products like wheat into flour, your body more readily absorbs them; that is why the glycemic index of white flour (85) is higher than white table sugar (58)!
- Sugar takes a toll on our immune system. Research conducted by Linus Pauling, a two-time Nobel Laureate showed that any type of sugar consumption (including orange juice) suppresses white blood cell function by 70% for up to 6 hours.
- Everyone knows about the dangers of saturated fat and cholesterol BUT most cholesterol is manufactured in our body. And elevated cholesterol comes from sugar consumption. How? Sugar is converted into the first form of fat which is triglycerides (TG). TG in turn are carried by cholesterol. Hence, the more sugar you eat, the more TG you make and the higher your cholesterol level.
- Dr. Gundry says that TG is one of the most important markers of coronary heart disease. And NO – having TG levels of 150 is NOT normal contrary to what the lab reference ranges indicate. You need TG levels of 40-50 to be optimal. Go get your TG checked!
- Sugar is an incredibly addictive substance: Did you know that rats will choose sugar over cocaine if given a choice?
- Why is getting off sugar so difficult? Because two-thirds of the human tongue’s surface is dedicated to tasting sweets and this was for survival reasons – to gain weight in the summer to store fat for the winter.
- Dr. Gundry is not a fan of fruit either – modern fruit has been hybridized to be bigger and sweeter. And now fruit is available 365 days a year when it is meant to be eaten only in season
- If you are eating fruit out of season, he recommends “reverse juicing”: buy organic fruit, juice it and throw away the juice! Just eat the pulp which has fiber and rich polyphenols and nutrients. You can mix the pulp in yogurts or put it in shakes.
- Sugar is hiding everywhere – brown rice syrup, glucose, fructose, agave are all other words for sugar, so don’t be fooled by what’s on the label.
- Here’s a shocking metric to see how much sugar you may be consuming in a serving:
- Take the total carbohydrates per serving and subtract the fiber = number of net carbohydrates
- 1 tsp of sugar has 4 grams of carbs
- So a slice of bread with 21 grams of carbs and 5 grams of fiber (16g net) is like eating 4 tsps of table sugar! Making a sandwich? That’s 8 tsps!
- It is best to retreat from sweets – sugar is hidden in products that don’t even taste sweet.
- Here’s the skinny on sugar alternatives and why Dr. Gundry says you can have your cake and eat it too:
- Sucralose (Splenda) is a must avoid. A study conducted at Duke University showed that one packet of Splenda killed 50% of the gut microbiome (the good kind)
- Honey, coconut sugar, agave are all sugars. If substituting with honey, have only several teaspoons a day – and stick to local or Manuka honey
- Allulose, monk fruit and stevia are good sweetener alternatives that do not spike glucose.
- Allulose also contain prebiotic fiber which feeds the gut. Look for non-GMO allulose at the market or online.
- Stevia is a good substitute but has some bitterness. You can try the Sweet Leaf brand Stevia which is blended with inulin (the sugar in chicory and a great prebiotic).
- Yacon syrup is another option but has been known to raise triglyceride levels so best not to consume much
What I took away from this podcast? Remember Marie Antoinette’s famous quote: “If the people have no bread, let them eat cake”? I say neither!
Here is the podcast: