I thought that John McDougall’s article, Sugar: Adding Pleasure to the Satisfaction of Starches was important to post in follow-up to Tuesday’s post, Is Sugar Toxic with Dr. Sanjay Gupta. Dr. McDougall says that “Uncontrollable cravings are caused by the Western diet’s deficiency of healthy sugars. People chew through platefuls of sugar (carbohydrate)-free beef, pork, chicken, shellfish, fish, and cheese without becoming satisfied. Then at the end of the meal they find a sugar and fat-filled dessert, a calorie-bomb of pleasure, a pie, an ice cream, or a cake. The reward is like the fix for a deprived drug addict. By consuming starch-based meals, however, you will be provided carbohydrate satisfaction with each and every bite, so that at the end of the meal you are in complete control.”
Sugar: Adding Pleasure to the Satisfaction of Starches
Sugar Does Not Cause Obesity nor Diabetes
A universally accepted mantra among dieters is, “Don’t eat starches because starches turn into sugars, and then the sugars turn into fats and make you fat.” If this were true then obesity would be rampant among rice-eating Japanese people. Obviously the opposite is the case. Worldwide, populations with the highest consumption of carbohydrate are the trimmest and fittest. This truth is confirmed by observing the change in body size that occurs when people from Asia migrate to Western countries. As they eat less rice (carbohydrate) they become fatter and sicker.
Studies also show that the higher a person’s sugar intake, the lower their calorie intake, and thus, there is less chance of being overweight. This observation makes a lot of sense. When carbohydrate (even pure sugar) is added to the diet, fat is usually removed. Think of this as a kind of a sugar-fat seesaw: one goes up and the other must go down. Fat is concentrated in calories at 9 per gram vs. 4 per gram for pure sugar. Fat is almost effortlessly stored, and fat provides little appetite satisfaction. Thus, replacing fat in the diet with sugar will usually halt weight gain and cause weight loss. However, adding sugar to your diet is not my recommendation for successfully losing weight since as the carbohydrate becomes more purified through refining, weight control becomes less efficient.
Studies comparing sugar intake with risk of developing type-2 diabetes show that people on high-sugar diets are less likely to get diabetes. There is, however, a strong relationship between red meat consumption and diabetes.18 The lowest rates of diabetes in the world are found among populations who consume the most carbohydrate; for this reason type-2 diabetes is almost unknown in rural Asia, Africa, Mexico, and Peru. However, when these people change to a diet rich in fats and low in carbohydrates, they commonly become diabetic. Some of the highest rates of this disease (and associated obesity) are found in Hispanics, Native Americans, Polynesians, and Blacks who have adopted the American diet.
Contrary to popular belief, refined sugars actually make the body’s insulin work more efficiently. When the refined sugar content of an experimental diet of people with mild diabetes was doubled from 45 percent sugar to 85 percent sugar every measurement of their diabetic condition, including fasting blood sugar, fasting insulin levels, and the oral glucose tolerance, showed that their diabetes improved. The researchers concluded, “These data suggest that the high-carbohydrate diet increased the sensitivity of peripheral tissues to insulin.” The increase in insulin’s sensitivity (efficiency) counteracted any blood sugar-raising effects from consuming more carbohydrates and calories. Since sugar does not cause type-2 diabetes, the American Diabetic Association has recommend “55 to 65 percent of a diabetic’s diet come from carbohydrate,” and sugary foods are allowed. High-carbohydrate diets have been shown to help diabetics stop medications and improve their overall health.
I really do encourage you to read this entire article by John McDougall, I’ve only included a small portion of it. After you have read Sugar: Adding Pleasure to the Satisfaction of Starches and Is Sugar Toxic with Dr. Sanjay Gupta, I’d love to know your thoughts. Please, comment below. Let me know if you think one of them is right and the other wrong or if you think that they are both right. Please share your struggles with sugar cravings.
As I said on Tuesday, I think that added sugar, chicken, fish, beef, pork and dairy all are toxic. And, I do know self hypnosis can help you to stay with healthy choices and choose your food carefully and thoughtfully.
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I choose my food carefully and thoughtfully.
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