Latest / Oh And One More Thing / EP33 - Sugar: Too Sweet to Beat

Transcript

EP33 - Sugar: Too Sweet to Beat · Oh And One More Thing

0:33
Hey, it's your old pal Brian. Welcome to.
0:35
Oh, and one more thing. Hey.
0:37
Brian Hey, I'm Robbie. You're overly excited and hopped
0:40
up on sugar holes. Yes, you are.
0:43
Calm down. Are you drinking a lot of Red
0:44
Bull? No, I'm in Reese's Pieces.
0:49
I think Grease's pieces are your favorite candy, right?
0:51
They are one of my favorites along with peanut butter M&M's.
0:53
You like anything peanut butter? I love peanut butter.
0:56
Do you? I love it.
0:57
Yeah, I like peanut butter too. Every day.
0:59
Yeah, my go to sandwich I'm need a break is a peanut butter and
1:01
Jelly sandwich every day. Not every day.
1:03
Well, no, that would be bad. That would be bad, yeah.
1:06
But as long as you're filtering in some healthy items with your
1:09
peanut butter, you're probably OK.
1:10
Absolutely like my strawberry. Jelly, right?
1:12
Exactly. There's not a lot of sugar in
1:13
that. No, it's all fruit.
1:17
OK, so did you eat a lot of peanut butter as a kid growing
1:19
up? I did.
1:20
I did, as a matter of fact, as as a teacher.
1:22
When I was in 3rd grade. The teacher, she asked a
1:24
question of the kids, You know, what do you want to be when you
1:26
grow up? OK, there's the kid in the
1:27
class, little Johnny, he says. I want to start out as a fighter
1:30
pilot and then be a billionaire. Of course.
1:33
Go go to the most expensive clubs.
1:35
Find me the finest sugar baby. Give her a Ferrari worth over
1:38
1,000,000 bucks, an apartment in Copacabana mansion in Paris, a
1:43
jet to travel throughout Europe and an infinite Visa card.
1:46
OK, this is the third grader. It is the third grader, right?
1:49
Very big vocabulary. And the teacher obviously was
1:51
just shocked, like not knowing what to do with this horrible
1:54
response from little Johnny decides not to acknowledge what
1:57
he said. Just kind of something goes on
1:58
with the lesson. So how about you Sarah?
2:00
Sarah goes. I want to be Johnny Sugar baby.
2:04
OK, so not really a true story. Could be.
2:07
I was going to say, have you met Johnny?
2:10
Is it always? Johnny, is it always the the
2:12
name we use all the time? Right.
2:14
Yeah, Speaking of sugar, sugar, I hear you're a big Krispy.
2:18
Kreme fan. I like Krispy Kremes.
2:20
I like actually like any donut. That's again, so you know,
2:24
recently everything I say like 2-3 months ago Krispy Kreme came
2:27
back to Minnesota. And so I heard a story in the
2:31
radio when they, when they popped open again that the radio
2:33
host they took. So you know what?
2:35
You know how the Krispy Kreme, the hot and fresh thing, right?
2:36
That, yeah, that's their thing, right?
2:37
And honestly, that's really the only Krispy Kreme I like is when
2:40
they're hot and they're fresh, OK?
2:41
Like when they're day old, they're gross, but hot and
2:43
fresh. No, they're not.
2:44
I think they're. Anyway, he took a dozen, so why
2:46
not bought a dozen? Yeah, and apparently this is
2:49
like a TikTok thing too. You mash them up into a big
2:51
ball. Yeah.
2:52
And then shove them in your mouth.
2:53
OK, I'm liking it so far. OK.
2:56
But here's the thing. Like he shoves this huge 12
2:58
doughnut ball 12 all together one time and no, literally
3:02
within 5 minutes and it's he like you could see like he was
3:04
completely having convulsions and like complete sugar shock.
3:07
And and and choking hazards. Yeah.
3:09
I mean, I can't. Do you know how much sugars in
3:10
that? That's a lot of sugar.
3:12
We should look it. Up 'cause it's probably a.
3:14
Lot had we looked it up prior to this, I mean.
3:16
Come on, think. But it's gotta be at least,
3:18
what, 1520 grams of sugar per donut?
3:20
OK, so you're probably talking like 240 grams of sugar.
3:23
You mean 120 grams of sugar? It's 24120, same diff, right?
3:27
Yeah, it's a lot of sugar. That's a lot of sugar at one
3:30
time, yeah. Can you imagine what is?
3:32
I think we've talked about this before.
3:33
What's your favorite doughnut? Ohh pretty much any doughnut,
3:35
but I like a cake doughnut first.
3:37
Cake doughnut first. I would take that one first.
3:38
I think you like Bismarcks because they squirt all over
3:41
your shirt. I do yes they do.
3:42
I like the squirting part of it but no I the the quick trip
3:47
Bismarck is the best. Is it from a gas station?
3:50
Yeah, well, they they make them fresh.
3:52
They make them fresh. Yeah, yes, because quick chips
3:55
are local around here and. When they make them fresh then
3:57
freeze them and bring them to the store but.
3:58
Yes. We're not talking about that.
4:00
Yes, they're good. We're just talking about how
4:01
much we love Donuts. Yeah, absolutely.
4:03
And I love sugar. In case you haven't figured out
4:06
our topic today is going to be all about sugar.
4:11
Yes. And and sugar in moderation,
4:13
right? Because everything in moderation
4:15
is good. Everything in moderation is
4:18
good, Rob. Not really.
4:19
All right, but what is sugar, exactly?
4:22
Well, let me give you the definition.
4:24
Thanks, Rob. All right.
4:24
In nutritional terms, sugar generally refers to simple
4:28
carbohydrates like glucose, fructose and sucrose.
4:31
We're not even going to get that one.
4:32
All those things there, but they're just forms of sugar.
4:36
Yes, there's two types of sugars.
4:37
Natural sugars found inherently in foods such as fruits,
4:40
vegetables and dairy. And then there's added sugars
4:43
and or free sugars such as sugars added by a manufacturer
4:46
or consumers like table sugar, syrups, etcetera, plus sugars
4:49
from honey and fruit juices. OK, how can you have pancakes
4:52
without syrup though? Well you can.
4:54
I put my jam on my pancakes instead of syrup.
4:57
Oh nice. Strawberry.
4:59
Strawberry, of course. That's what sell they sell at
5:02
Costco. So when consumed, sugars are
5:06
broken down and the body uses them primarily for energy.
5:09
Excess sugar can be converted into fat from the liver if not
5:13
burned off. That's that makes sense.
5:14
Yeah, right. It doesn't sound good right now.
5:17
Fat. Fat is not good.
5:19
I have too much of that to go around, right?
5:21
So why people like Sugar? Let's talk about the.
5:23
Pros OK, the pros good. I need to know why I like sugar
5:26
exactly. So even though sugar often gets
5:28
a bad rap, there are some legitimate positive roles and
5:30
uses. Yay for positive.
5:32
All about the positive First off, an energy source.
5:35
Glucose is a primary fuel for many of our cells, including the
5:38
brain. Sugar in various forms helps
5:40
provide quick energy good and for athletes or in certain
5:43
medical settings, sugar can be useful for rapid energy
5:46
replenishment. And sometimes I have to ingest a
5:48
lot of sugar just to get the energy to get off the couch.
5:52
I need to put a bump right there.
5:53
Yeah, well, it's there you go. Thanks.
5:58
All right, so #2 pleasant taste and food enjoyment.
6:01
Sugar improves taste, which can make healthier foods taste more
6:04
appealing. It also helps the texture
6:06
preservation and Browning in cooking and baking.
6:08
And biological signaling. Some sugar related pathways are
6:11
part of our hormonal and metabolic regulation.
6:14
What? So for example, glucose levels
6:16
influence insulin, leptin and other hormones.
6:19
So in a nutshell, sugar helps stabilize my body to a point.
6:22
To a point, I'm sure. Yeah, you got to have some
6:25
sugar. OK, some kind of some.
6:26
And then lastly, there's mental and social reasons.
6:29
There are social and psychological dimensions to
6:31
sugar. Sweet treats are often part of a
6:34
celebration, social bonding and comfort.
6:36
Right, kind of like dessert at the end of.
6:38
Every meal after every meal. Rob Meal.
6:41
And sometimes in between meals, right when you're eating your
6:44
Reese's Pieces. I would never do that.
6:47
The whole podcast goes rude. I don't have any to share.
6:50
That's gross, Rob. God, they're so good.
6:53
All right, so now let's get into the risk and the downsides of
6:56
excessive sugar. So these are these are the cons.
6:58
Do we have to I know right. So this is where most of our
7:01
discussion is going to cover. When sugar is over consumed,
7:05
especially with added sugars, it can contribute to many health
7:08
problems. Some key health risks are well,
7:12
you pretty much could guess it, Obesity and weight gain.
7:15
I know what come on. Sugar sweetened beverages, or s
7:19
s BS are strongly linked to weight gain.
7:22
A large study of 1.5 million people found that the higher
7:26
intake of S S BS correlated with increased risk of obesity.
7:31
OK, who took the poll of a 1.5 million people?
7:34
What a horrendous job that must be.
7:36
Did you really think they actually surveyed that?
7:39
Well, maybe they did. Maybe there really was a.
7:41
Service a large study. Right one point.
7:42
Five. Oh my God.
7:44
And remember, Kill Me Now, if you remember back a few
7:46
podcasts, I believe everything that I read.
7:49
So I believe this alright. Secondarily, liquid calories are
7:54
particularly concerning because they don't trigger that
7:57
satisfying feeling of fullness as much as a solid food would.
8:00
Do yeah, liquid calories is one of my biggest pet peeves like
8:03
ever. Like I I can pop is pop and I
8:06
know it's not good for you blah blah blah.
8:07
But I have not had sugar pop, I'd probably say in like 30
8:10
years. Yeah, I mean, it's a it's a
8:12
amazing change when you used to drink it all the time and then
8:16
you stop, right? You know, you just feel better.
8:18
It's just, it's so crazy how well that your body adjusts to
8:21
that. Yeah, I mean, trust me, I still
8:23
have a good, I love fountain pop.
8:24
I I honestly really don't drink pop out of bottles much anymore
8:27
really at all. But fountain pop, well, if I can
8:29
get a good fountain pop, I'm on it.
8:31
But it's always 0 sugar. It's either sugar or diet
8:33
because I just I refuse to drink my calories.
8:36
OK, so I do have an issue with, you know, empty calories.
8:39
That's what I refer to. Those are as empty calories
8:41
giving anything, but I don't like the taste of sweeteners
8:46
other than pure sugar. OK, so I don't like the 0
8:49
calorie, the diet colas or anything like that.
8:52
Yeah, Yeah. So I will only drink a sugared
8:54
soda. Yeah, but it'll only be Sprite
8:57
for one thing, because I don't like the rest of them.
8:59
Yeah, and I don't. I only have it when I'm having
9:01
bourbon so don't worry. About that, that's OK.
9:03
Yeah. I mean, yeah, you know, it's
9:05
funny. It's funny if we like we go
9:06
through a drive through let's say we're just I'm going to pick
9:07
on McDonald's a lot. McDonald's don't take it bad.
9:09
People that work there, if we go through and I order a Diet Coke
9:12
and they give me a regular Coke, I can taste it instantly,
9:14
immediately. Like I know that's a sugar pop.
9:17
And that's me the same way, opposite way to diet.
9:19
It's like if I get a diet, I'm like, I can't drink this.
9:21
Yeah. I see.
9:22
I think part of your problem is a you don't go to Taco Bell
9:24
enough, which I think we're gonna.
9:25
Talk. We're not even talking about
9:26
Taco Bell. We're.
9:27
Gonna talk about this in a later podcast.
9:28
I believe it's on our list somewhere, but you got to get a
9:31
Baja Blast 0 Sugar. It tastes so good with your
9:34
tacos and breeze now. Isn't that the one you have up
9:36
in the fridge that you were mixing the other night?
9:39
Well, that was the other night, but that's we're not going to
9:41
talk about the other night, mainly because I don't remember
9:45
part of it. That's.
9:46
That's like a Mountain Dew thing, right?
9:47
It is. It is a Mountain Dew thing,
9:48
yeah. It's phenomena.
9:49
Haven't had it. Yeah, OK.
9:50
But so anyway, Speaking of lots of pop type 2.
9:54
Diabetes. No, that doesn't happen, does
9:56
it? No, never.
9:57
The same large scale meta analysis from SSB consumption is
10:00
also linked to higher risk of type 2 diabetes.
10:03
OK, that's not good. That's.
10:04
Not good. Over time, frequent sugar spikes
10:07
can lead to insulin resistance, which can result in type 2
10:10
diabetes. So you say type 2 diabetes, OK,
10:12
so do I don't really know what that exactly means.
10:15
OK, so diabetes is a chronic condition where your blood
10:18
sugar, your glucose levels are too high because your body
10:21
either can't produce enough insulin or can't use the insulin
10:24
effectively. So the hormone that helps
10:26
glucose enter cells for energy leading to excess sugar in the
10:29
bloodstream that can damage organs over time.
10:32
So the main types of the type 1 which is the body produces
10:35
little no insulin those one of people are taking shots for
10:37
right? And the type 2, the body doesn't
10:39
use insulin well, plus temporarily gestational diabetes
10:42
during pregnancy. So it's just that you're not
10:45
processing your sugars and you're either just passing them
10:49
through and your body's not getting the any nutritional
10:51
value that needs. Yeah.
10:53
And that's what diabetes is, yeah.
10:55
Insulin missing or just doesn't work in a nutshell.
10:57
OK, yeah, alright. Well, on with the cons.
11:00
Right, so #3 is cardiovascular disease.
11:03
Systematic evidence shows association between high sugar
11:07
at SSB intake and cardiovascular risk factors, higher blood
11:11
pressure, worst lipid profiles, and greater rate of coronary
11:16
heart disease and stroke. Oh man, that's bad.
11:19
That's not good. Yeah, nobody wants this,
11:22
according to a recent review that synthesized multiple meta
11:26
analysis. That's a lot to say.
11:28
That's a lot. There is an association between
11:30
the consumption of both sugar sweetened and artificially
11:34
sweetened beverages and an increased risk of death from
11:39
cardiovascular disease. So.
11:42
It's getting worse. Back to my.
11:43
Pop conversation. We just had that right.
11:45
Stay off the soda. Not.
11:47
Good. For example, that review
11:48
reported something like 9 to 10% increase risk in CVD mortality
11:54
per servings of SSBS. What?
11:57
OK, I have to agree with that. What?
11:59
Yeah, that's a lot. That's a lot.
12:02
That's a lot of information right there.
12:04
I think I got to go home. Things I didn't want to know,
12:09
right? Welcome to our podcast.
12:11
Exactly. All right, So kind of hard for
12:13
me to wrap my head around, but one more. .1 more.
12:17
Liver fat the non alcoholic fatty liver disease.
12:20
So excess fructose from sugar can be converted by the liver
12:23
into fat, which may contribute to a fatty liver.
12:26
OK, so did you know I have that? Do you really?
12:29
I have a fatty liver disease. Yes.
12:30
OK, but it's not from too much sugar.
12:33
It's a lifelong problem I've had.
12:36
Are you sure based on what you. Just read.
12:38
Well, I know reading that it's surprising, right?
12:41
But no, in my 20s, it was discovered in my 20s, and I've
12:44
had it all my life. Can they do anything for it?
12:46
No. There's nothing you really can
12:47
do for it. OK.
12:48
I can go on an excessive extreme diet and it might leave my
12:53
liver. Yeah, we're not.
12:54
Doing that I'm not doing. No, I like my sugar and my
12:56
doughnuts way too much. Right, exactly.
12:58
Until my doctor tells me you've got to change something, we're
13:01
going to keep going. Absolutely.
13:02
It is. Absolutely.
13:07
Hey, Brian, Hey Rob. We all know that Spring Green
13:11
fertilizes our lot and sprays for weeds.
13:13
And it looks fantastic. Did you also know they offer a
13:15
bunch of other services? Like making mosquitoes go away.
13:18
We love our mosquito free yard, especially in Minnesota.
13:21
You know mosquitoes are the official state bird, right?
13:23
I'm fairly certain it's saloon, but yes, no mosquitoes rock.
13:27
And liquid aerations, rock and mechanical aerations, and
13:30
overseeding and lawn insect control.
13:33
Oh my. And don't forget about the total
13:35
home pest and rodent control. That's right, my house is mouse
13:38
free. See what Spring Green can do for
13:40
you at springdashgreen.com. For a personalized quote
13:43
specific to your property, that's Spring dashgreen.com.
13:47
And tell them. Oh, and one more thing.
13:48
Thank you. OK, so I'll give you a real
13:53
quick description of what fatty liver disease is.
13:55
OK, good. Because I'm honestly curious.
13:57
OK Non alcoholic fatty liver disease, or NAFLD is a condition
14:01
characterized by the buildup of excessive fat in the liver that
14:05
is not caused by heavy alcohol use.
14:07
OK, define heavy. OK so I just want to repeat that
14:11
I don't drink a lot anymore. It can cause symptoms like
14:16
fatigue and abdominal pain but is often asymptomatic.
14:20
The condition is linked to obesity, type 2 diabetes and
14:24
high cholesterol and can progress to more severe forms of
14:27
non alcoholic steady hepatitis, or Nash.
14:31
Yeah, which can lead to scarring, cirrhosis, liver
14:35
failure or liver cancer. Treatments focused on lifestyle
14:39
changes such as weight loss, a healthy diet like the
14:41
Mediterranean diet which is delicious, regular exercise and
14:45
managing other risk factors. OK, crap, I guess I got to start
14:50
changing a few things. Rash or probably stop eating
14:52
less candy too long, Yeah. You're not at risk of getting
14:56
fatty liver disease you. Know it's funny, I used to have
14:58
high cholesterol. I was on meds for for quite a
15:01
long time. For cholesterol.
15:03
High cholesterol. OK.
15:04
And we're not talking about blood pressure, because you and
15:05
I both have that. Well, I have that.
15:07
I'm still on meds for that. Yeah.
15:08
But here's what's funny, because you know, recently in my life,
15:12
I've made some you've. Lost a lot of weight?
15:13
I've lost some weight and I've made some changes.
15:15
I exercise quite often. I'm up to five times a week
15:16
right now. Stop bragging to me that you
15:20
exercise more than I do. I'm.
15:21
Not bragging, I'm just saying. And here's what's funny.
15:24
So I track all this in my little Fitbit app, and each week I get
15:27
a cardio goal. Like anytime I exercise, it says
15:29
you've used, you know, whatever, 7080 points of cardio for the
15:32
week, you're at 22% for the week, blah, blah, blah.
15:34
Yeah, But that level, as I've been watching over the past
15:37
couple months, that level they give you each week is going up
15:40
and up and up. And quite honestly, it's getting
15:43
easier and easier to get to. The the.
15:45
The goal, the goal, yeah, the goal keeps going up, but it's
15:47
getting, I won't say easier, but it it, it's not as much of A
15:51
struggle to obtain that, but. Well, that makes sense because
15:53
you're doing it more often. More often right I'm.
15:55
Building up that that stamina, stamina.
15:57
But I had because part of it, because of the exercise I'm
16:00
doing has gotten me off of any sort of high cholesterol drugs.
16:04
That's great. Lowered my cholesterol and the
16:06
drugs have helped the blood pressure, but I've also lowered
16:07
the blood pressure because of that as well.
16:09
So I'm not trying to be, I'm not trying to be a big exercise
16:11
pusher, but I'm saying that does make a difference.
16:13
It's right. A lot we're talking about.
16:15
It's right. Here in front of me in black and
16:16
white, right? I need to do more.
16:18
Gonna get you over. Here, just gotta get my butt off
16:19
the couch. Just in VR boxing with me, I'm
16:21
telling you. Now you know a doughnut.
16:23
I'm just saying, OK, let's go on to more cons.
16:27
There's a lot more cons. Here.
16:28
Oh my God, there's so many. All right, OK, there's a lot
16:29
here. Ectopic fat accumulation.
16:32
What is the hell is that? According to another review,
16:35
added sugars are associated with ectopic fat.
16:37
So fat stored in organs where it's not supposed to be
16:41
accumulation. That makes sense.
16:42
OK, I didn't know it was called that It's.
16:44
Just a weird word, but that makes sense.
16:45
I didn't either. I had no idea.
16:49
All right, the next one is cancer risk.
16:51
There is some evidence linking high sugar intake to increased
16:54
risk of certain cancers like pancreatic cancer with fructose.
16:58
Cancer sucks. Yes, yes, and actually sugar.
17:01
I know this from some experiences with family members
17:05
having cancer. Your cancer feeds off sugar,
17:07
really. So there's some some cancers,
17:10
like my brother-in-law, Joe, who passed away, had a stomach
17:12
cancer and sugar was feeding it. So he had to cut it all out.
17:16
Really. Yeah.
17:17
That's interesting. Yeah, it is my SO.
17:19
My dad currently has stage 4 colon cancer and funny, I bring
17:23
him treats all the time and they're all sweet treats.
17:26
Well, that's what he wants. So that's what he wants.
17:29
That's what he gets. I got to say though, I do like
17:32
his one treat he's asking for. Oh, the the, the Zingers, the.
17:35
Zingers the Raspberry zingers. Delicious.
17:38
That's I've heard that, I've not tried 1 yet.
17:39
You should. They're really good.
17:40
I might have to. No, you shouldn't.
17:41
No, I Sugar's bad. Sugar bad.
17:43
All right. OK, next one gout or
17:45
hypoeuricemia. Sugar sweetened beverage
17:47
consumption has been associated with a high risk of gout.
17:50
Stop with the sweetened sugar beverages.
17:53
No, but wait, no. Didn't you have gout?
17:56
I did. And were you drinking a lot of
17:59
sugary beverages? No, but I would.
18:02
Lies. Lies.
18:03
No, no drink. Mountain Dew. 0 Sugar Mountain
18:06
Dew. I think there's still sugar.
18:07
In there but honestly since I have the cut back how much pop I
18:10
drink, no more gout. Oh, wait, wait, wait.
18:14
There's a correlation of the gout you had in your foot, by
18:17
the way. Yes.
18:18
And the sugar intake, Yeah. I mean the gout.
18:20
Is basically surprise. But the gout is basically an an
18:24
an increased accumulation of sugary cells.
18:26
And that that's what it is. And right.
18:28
Oh, my God, is it painful? Really.
18:30
Oh, it's so painful. It's horrible.
18:31
Yeah. Don't get go.
18:32
Dude, it sucks. I don't want it.
18:34
Yeah, it sucks. All right, so the next one is
18:35
dental health. OK, so it makes sense, right?
18:38
Right. Sugar, especially fermentable
18:40
sugar, feeds oral bacteria, which produces acids that erode
18:44
tooth enamel, leading to cavities.
18:46
Right. We've heard that since like, the
18:47
day we were born, right? Yeah, did you ever have to take
18:49
those pink chewable tablets to see where all of the not decay,
18:55
but tartar, the tartar, tartar. Was what would they?
18:57
They'd have you brush your teeth and eat this pink tablet which
19:00
tasted this gross. From hell so you can see where
19:02
you didn't. See where you didn't brush?
19:04
They hated those days. Those people, they're.
19:06
Evil right? I I get the joke.
19:09
Hey, move on. Yeah, alright.
19:12
Inflammation and blood pressure. Excessive sugar may promote
19:16
chronic low grade inflammation, which is a risk factor for many
19:19
chronic diseases and may also contribute to elevated blood
19:22
pressure. Okay.
19:23
I think my whole body is inflammation.
19:25
Inflammation, right? Inflamed from all the sugar
19:28
that. Yeah, high cholesterol and high
19:29
blood pressure, and I used to drink a lot of pop.
19:32
Used to, used to. That's the key phrase, right?
19:35
And we have one more thank. God.
19:38
Early life effects. What does that mean?
19:40
A fascinating natural experiment study from the UK sugar
19:45
rationing era. There was an era.
19:47
There's a lot of sugar rationing.
19:48
OK. You think I would have looked
19:50
that? Up.
19:51
I didn't. Anyway, it showed that lower
19:53
sugar exposure very early in life, in utero or first two
19:58
years, correlated with a 35% lower risk of diabetes and 20%
20:02
lower risk of hypertension later in life.
20:05
OK, I guess that kind of makes sense.
20:07
So that's really cool. Cool.
20:08
Because you haven't developed the pace for it basically,
20:10
right? Yeah.
20:11
Anyway, this suggests that sugar intake during critical
20:13
development windows may have lifelong effects.
20:16
OK. Can we go back to talk about the
20:18
benefits of sugar? No it.
20:21
Was much fun. No, we're not going to talk.
20:24
Maybe. Let's see.
20:25
Maybe. All right.
20:26
Oh, right here. OK, so next line I'm going to
20:28
say OK, Sugar's not always you uniformly bad.
20:32
Oh, but the context extremely matters.
20:34
Anything in moderation. There's that damn word again.
20:37
In moderation. I know.
20:39
Sorry. OK.
20:40
So type and source of sugar are the things we want to be
20:44
concerned about. Not all sugars are equally
20:46
problematic. According to review, many of the
20:49
worst associations with the sugar sweetened beverages s s VS
20:53
not necessarily sugars from whole fruits and dairy.
20:57
OK. There's sugar and dairy.
20:59
Yeah, there's a little bit is there?
21:00
Yeah, a little bit. I don't drink any dairy so.
21:03
Yeah, there's there's a little bit like if you look at a thing
21:05
of milk or a thing of like heavy cream, there's a little bit of
21:07
sugar, but it's natural sugars. Delicious.
21:09
OK, Yeah. Some of the strongest
21:11
observational associations in these studies are for sugars
21:15
from SSPS more so than from other sugar sources.
21:18
So they recommend limiting free sugars or added sugars to below
21:22
25 grams a day, which is about 6 teaspoons OK.
21:26
That's a lot. Still 6 teaspoons is it?
21:28
I think. Don't you think it is?
21:29
I think it is. Well I don't and and SSPS to
21:34
less than one serving per week which is 200 to 350 5
21:38
milliliters a week so that would help to reduce harm.
21:42
I wonder how many grams of sugar are in a single recess.
21:45
Pictures. OK, first of all, stop chewing
21:47
that. They're so good.
21:51
I don't know, we could look at the package.
21:53
We should look at that. OK, Is it just the calories?
21:55
So a classic criticism is are the harms of sugar just because
21:59
it's empty calories, or is there something uniquely harmful about
22:02
sugar, especially fructose? Some people argue that fructose
22:05
containing sugars don't necessarily behave differently
22:08
from other carbs when consumed isocal caloric.
22:12
Oh, you almost had that I. Was so close, basically the same
22:16
as total calories, right? Right.
22:17
Meaning the harm comes from excess energy, not sugar per SE.
22:21
Interesting. That's extra energy, yeah.
22:24
Some say I. I could use extra energy.
22:27
Right. However, real world
22:29
overconsumption often is in the form of sugary foods and drinks.
22:33
So overconsumption is a strong driver of risk.
22:35
Of course, there's relatively strong evidence from randomized
22:38
control trials that reducing added sugar intake can reduce
22:42
body weight. So, for example, a study found
22:44
that when people cut added sugar, they lost weight, and
22:47
conversely, increasing sugar intake led to weight gain.
22:51
OK, that totally just makes sense that we've hurt all our
22:53
lives. This is kind of obvious.
22:54
Right. Yeah.
22:55
However, these studies are often short term and long term
22:58
compliance is the challenge. So that's yes, I agree with
23:00
that. OK, so then the next one is
23:02
public health policy, Jim. Given the strength of evidence
23:05
linking S S BS to obesity, diabetes and other conditions,
23:09
many public health experts argue that reducing SSB consumption is
23:13
a critical level ever for improving metabolic health.
23:16
OK, so I guess we can all agree with that, right?
23:18
That makes sense. Yeah.
23:19
There are efforts globally to tax sugary drinks.
23:22
Did you know that? I didn't know.
23:23
Limiting marketing to children and better labeling.
23:27
Yes, I think. They're already doing that like
23:28
in New York, aren't they? Like they they charge more for
23:31
pop. I don't know.
23:32
I think they do because I haven't been there do.
23:36
You watch the news every once in awhile.
23:37
I don't watch the news. Why it's so depressing?
23:40
Why I don't watch? The news, right?
23:41
Isn't it though? Right.
23:42
So let's talk a little bit about alternative alternative
23:45
sweeteners. So while not sugar per SE,
23:48
research and artificial or low calorie sweetener shows mixed
23:51
results. Some analysis suggests potential
23:54
cardiovascular risks, though substituting them for sugar
23:57
might be beneficial in weight management.
23:59
The long term effects are still under investigation.
24:01
See, and they're gross. Yes to debate that.
24:06
There's also psychological and behavioral trade-offs.
24:09
Lay with something sugar free may make people over consume
24:11
because they feel it's healthier.
24:13
I wouldn't go that far. But yeah, no, people would,
24:15
yeah. Yeah, but the perceived
24:16
healthiness may conflict with taste satisfaction, so see.
24:19
It doesn't taste good. OK, again debate because you
24:22
haven't had a Baja blast your sugar.
24:24
But here's here's my theory. Matter.
24:26
I've had all those sweeteners before.
24:28
I don't like them. I understand it.
24:29
But here's here is my theory though.
24:31
Even the 0 calorie ones in artificial sweeteners, I think
24:35
yes, you may not be taking in the calories, but I sometimes I
24:39
don't think your body necessarily knows the difference
24:42
and it thinks you're eating sugar.
24:43
So your body's going to react like you're eating sugar.
24:45
So it's still going to develop some of those bad things we
24:46
talked about earlier, even though it's not technically
24:49
quote UN quote sugar. But I don't know.
24:51
I have to disagree with you. You disagree.
24:52
With me, yeah. I just think those, well, the
24:55
taste is so gross, but so I can't get myself to even try it.
24:59
But yeah, I'm sorry, I don't know what I'm talking about.
25:02
You know what's nice about that entire conversation we just had?
25:04
What, you and I can have a disagreement but still be
25:06
friends? OK.
25:13
On that note, well, well sugar is often framed in a negative
25:18
light. It's not always just bad quote
25:21
UN quote. Some more balance or potentially
25:24
beneficial considerations are sports and endurance.
25:29
For athletes, especially the in endurance sports, sugar,
25:32
especially glucose or glucose plus fructose can be critical
25:35
for maintaining performance, replenishing glycogen and
25:39
enabling rapid energy delivery. OK, so that makes a lot of
25:42
sense. So you need that.
25:43
So the Gator age, the body, armors and all those kind.
25:46
Of things, yeah. So you're, you're pumping it in
25:47
just so you can immediately burn it off, right?
25:49
Which makes sense if you're burning it so fast, right?
25:52
Doesn't turn into fat right in my liver or anywhere.
25:57
Else so medical uses in some clinical context like
26:00
hypoglycemia, sugar is medically useful.
26:03
OK, So what is hypoglycemia? Well since you asked,
26:06
Hypoglycemia or low blood sugar occurs when blood glucose drops
26:10
too low depriving cells especially the brain of fuel.
26:14
Common in diabetes but also in non diabetics with symptoms like
26:17
shakiness, sweating, confusion, fast heart rate.
26:20
It requires immediate treatment with fast acting sugar like a
26:23
juice or candy to raise your levels quickly and potentially
26:26
longer acting carbs after with severe cases needing the
26:28
emergency glucogen. Wow, I have no idea what
26:32
glucogen is but but it's like a big fancy word.
26:34
But your explanation really does help me understand what it is.
26:37
Yeah. Thank you for that.
26:37
Absolutely. So I'm here for.
26:39
So then the next one is short term pleasure or quality of
26:41
life, I would agree. Oh, absolutely.
26:45
Completely eliminating sugar may have downsides.
26:48
Psychological stress, food enjoyment, and social cost
26:52
moderation may be more realistic and sustainable for many people.
26:56
Yeah, again, I know I've pounded on this, but moderation, I mean,
26:58
don't eliminate this guy to make smart choices.
27:01
Right. Just don't eat it 24/7 like you
27:03
are right now. When?
27:04
You're doing a podcast and there's there's pieces in front
27:07
of you. Stop eating on the microphone.
27:09
God, they're so good. And why aren't you sharing here?
27:13
You don't want any? You could have one.
27:15
That's all you get, all right? There's also energy density for
27:18
underweight or for the malnourished.
27:20
For individuals who have trouble maintaining weight, sugar dense
27:23
foods can help boost calorie intake, though there are
27:25
healthier ways to do this. Sure, I'm sure there is.
27:28
Yeah. Yes.
27:28
But that makes sense. You know, if you're way too
27:31
thin. Yeah.
27:32
And you can't retain, right, You know, pump some of the sugar A.
27:35
Little bit as good, yeah. So, given the risk, many health
27:37
organizations have issued guidelines.
27:40
OK, we all, we all love a good guideline to live by, right?
27:43
Absolutely. We do the World Health
27:45
Organization, WHO or WHO? Not The Who.
27:50
Ohh, just who? Who?
27:53
Recommends reducing free sugars to less than 10% of total daily
27:58
energy intake, with further benefits below 5%. 10% it's
28:02
doable. Is it though 10?
28:03
I think so. What is 10%?
28:05
Well, let's see. I think based on studies,
28:06
limiting or added free sugars to less than 25 grams a day, like
28:10
we said earlier, to less than one serving per week is a
28:13
practical target for reducing chronic disease risk.
28:17
So of the sodas you have weekly, you should just have one.
28:20
I honestly I I'm at the point now it's just fountain pop and
28:24
that's I pies once a week is probably.
28:25
But if you stop at Quick Trip every day to pick up a fountain
28:27
pop, I'm helping you out. I don't.
28:30
I'm saying I don't anymore. I used to.
28:34
And you know, you know, funny quick trip, you know, the little
28:36
rewards app and every 15 visits you get a free pop.
28:38
Yeah, I've got like 500 visits 'cause I don't redeem the free
28:41
pops anymore. Yeah, can you substitute coffee
28:44
or you get. Free pop.
28:45
You got a whole bunch of other things you can you can put in
28:46
there instead. I really should probably do
28:48
that. Yeah, let's have coffee.
28:49
And we should totally do that. We should go on coffee dates
28:52
once in a while. I wish we would.
28:53
Yeah. You know, I think Tuesday
28:54
mornings sound good. I think we should do that on
28:56
Tuesday. Totally do that, all right.
28:59
OK, so people, if you don't know, we already do coffee on
29:01
Tuesday every single week. That's right.
29:04
All right, So one more for infants and toddlers, especially
29:07
under 2 years, minimizing sugar exposure is very important.
29:10
The NIH natural experiment. I suggest early life exposure
29:15
has long term effects. Okay, so keep your kids away
29:18
from the sugar. That's right.
29:20
So some other considerations, overemphasis on sugar versus
29:23
overall diet, some nutritional Some nutrition scientists argue
29:27
that focusing too heavily on sugar distracts from other
29:30
critical dietary issues. So for example, overall calorie
29:33
balance, ultra processed food, saturated fat and fiber.
29:37
Right, You don't want to give those some of those up.
29:38
You don't want to give up the fiber and there's there are good
29:41
some good fats to eat, but don't eat the ultra processed.
29:44
Foods I love American cheese. There's no no real food in that.
29:48
So. It's not good for you, Rob.
29:51
It's. So good.
29:52
And I'm not talking the Kraft singles.
29:53
What? Are you talking about Velveeta?
29:55
No, I'm talking about from our little local creamy bond guards.
29:58
Oh, they're American cheese. Slightly so.
30:00
That cheese has got to be a little bit better because it is
30:03
local. It is more fresh, yes.
30:05
It's not individually wrapped in cellophane.
30:06
Yeah, yes. Don't those Kraft singles, they
30:08
never die. No, never.
30:10
They will last forever. They're like the Twinkies.
30:12
They're like Twinkies. Like Twinkies?
30:13
Yes, they'll never. Die.
30:14
OK, so another consideration. Individual variability.
30:17
Not everyone is equally sensitive to the harms of sugar.
30:27
Genetics, physical activity, and metabolic health all modulate
30:31
the risk. Well, two out of three a bad
30:36
health Halo misconceptions. Some less refined sugars like
30:40
agave, cane sugar and honey are often perceived as healthier,
30:43
but metabolically they have. They may behave similarly to
30:46
regular sugar when consumed in excess.
30:48
Well, I mean, no really, I shouldn't be taking agave well.
30:52
No, it's the same damn thing. But it sounds so much better
30:55
than. Sugar and honey's not better for
30:56
you. But but honey lasts forever.
31:01
It does. There's a problem with that.
31:04
Because it's solid sugar. And then one more consideration,
31:09
the economic and social realities.
31:11
For some, reducing sugar consumption isn't just a matter
31:14
of telling people to eat less sugar.
31:16
There are issues of food access, pricing, industry marketing and
31:21
socio economic disparities. OK.
31:23
Let's talk about pricing for a second because here's a funny I
31:26
just noticed this weekend was barrel shopping at, you know,
31:28
your warehouse type places, not Costco.
31:31
No, I was just going to say, weren't you at Costco?
31:33
No, actually at Sam's Club. Oh my gosh, you have both.
31:36
Yeah, but a 36 pack of pop now is $19.00.
31:41
I've got a lot of questions here, right?
31:43
Why are you buying 30? No.
31:44
No, no, I didn't buy, but we walked past the aisle and like I
31:46
seriously stopped and like I like triple ticked like I'm like
31:50
19. Dollars, yeah, but it's like
31:51
$12.00 in the grocery store, so I think that's a better deal.
31:54
Well, of course it's a better deal, but Oh my God, I mean,
31:58
yes, I mean the discount price for 36 pack did that used to be
32:00
like 10 bucks like not that long ago.
32:03
Yeah, I know. I'm not talking like.
32:04
I'm not talking like, oh, Buck when we were kids 30 years.
32:06
I'm talking like 2 years ago. You weren't a kid 30 years ago.
32:12
Five kid. But you know what I'm saying
32:14
though? Like you're right.
32:15
Like like a 12 pack in the grocery store now is like $9.
32:18
No, it's more. 12 packs is more than 9.
32:21
Well, where you shop is more than $9, but you shop like a
32:23
Target. It's it's not.
32:24
Oh, no, I I choose to go to the most expensive stores I can go
32:28
to. Yeah.
32:29
Not, not. Yeah, back when we did use my
32:32
pop a lot, like the Memorial Day is always a big sale.
32:34
We'd get 412 packs for 10 bucks. 2412 packs.
32:38
For 10 bucks 250 to 12 pack now they're damn near $10.00 for.
32:41
One, and that's when you would have a soda with every meal.
32:44
Oh God, yeah, right. Yeah.
32:45
Lunch, dinner and like 5 in between.
32:47
Life has changed. I'm drinking my big Stanley full
32:50
of water. Same here, I see water, same
32:53
thing. No ice, though I prefer lukewarm
32:56
water. Oh really?
32:57
We have a little nugget ice maker in our in our fridge and
32:59
our kitchen, which you've seen. You love them, I.
33:01
Love the little nugget ice makers.
33:03
Yeah, it's fantastic. So let's bring a still close, at
33:05
least for us right now, OK? Sugar is a quick energy source,
33:08
contributes to the pleasure of eating, and is deeply embedded
33:11
in food. Culture.
33:12
Yes, yes, yes it is. The bulk of high quality
33:15
evidence links high added sugar consumption, especially from
33:19
sugar sweetened beverages to obesity, type 2 diabetes,
33:22
cardiovascular disease, fatty liver.
33:25
That's what I got and other health issues.
33:27
But you know, not all sugar is created equal in terms of health
33:30
impact. That's right.
33:31
So liquid. So sodas and fruit juices are
33:33
especially problematic, while sugar in Whole Foods such as
33:36
fruit has a very different metabolic context.
33:40
OK, so good sugar. I want good sugar.
33:42
Sugar, whole sugars, whole sugars.
33:44
Reducing sugar intake, especially from added sugar,
33:46
that's the key. Added sugar has been shown to
33:49
reduce weight in in trials. Long term public health
33:53
reduction in sugar intake could potentially reduce disease
33:56
burdens. I don't.
33:58
Know what that means? That was a lot of info.
34:01
But I do think I did learn a few things.
34:03
Yeah, did you have fun while you doing it?
34:04
I had a blast and it tasted also good the entire time.
34:07
Because it's like a peanut butter dripping out of your
34:09
mouth. Is they're so good.
34:13
Okay, except for all my poor reading skills, I had a great
34:15
time. Nothing happened.
34:16
So hey everyone, as always, please follow us on the socials
34:20
at 011 More Thing Pod on Facebook and Instagram for
34:22
highlights and news of our upcoming shows.
34:25
And if you have any show ideas or just want to give us some
34:27
feedback, send us an e-mail at 011 More Thing pod@gmail.com.
34:31
We would love to hear from you. Plus we have some merchandise,
34:34
T-shirts and caps. If you're interested, just shoot
34:36
us an e-mail. Oh, and one more thing.
34:37
Yes Sir, moderation is key. For many people, a strategy that
34:41
limits added sugars, especially in drinks, rather than total
34:44
demonization, is likely more suitable and realistic.
34:48
So take it easy on the sugar. I know I will be OK.
34:51
I know you write the stuff. Why do you use such big words?
34:54
Shut up. All right, until next time,
34:58
everyone. Everyone bye.
34:59
Bye everybody. Hey, Brian, Yeah.
35:01
Do you want to go get a donut? Absolutely.