5 Good reasons to Curb Sugar Intake Beyond Empty Calories

 

The Link Between Obesity and Cancer

Video taken from the channel: NYU Langone Health


 

What about fibre? by Dr Zoe Harcombe PhD | PHC Conference 2019

Video taken from the channel: Public Health Collaboration


 

Dr. David Unwin ‘Can we beat T2 Diabetes? HOPE on the horizon’

Video taken from the channel: Low Carb Down Under


 

Hidden sugars: are you too sweet for your own good?

Video taken from the channel: Michigan Medicine


 

Dr. James McCarter ‘A Year of Self-Tracking in Nutritional Ketosis’

Video taken from the channel: Low Carb Down Under


 

Mood and ASD: Nutritional Strategies for Anxiety and Depression

Video taken from the channel: Autism Research Institute


 

Maria Emmerich ‘Oxidative Priority’

Video taken from the channel: Low Carb Down Under


5 Reasons to Curb Sugar Intake — Beyond Empty Calories. When it comes to weight management, refined sugar in all its forms — high-fructose corn syrup, dextrose, rice syrup, sucrose and many others — is certainly one of the top items to get knocked off an eating list. Harvard University’s School of Public Health suggests that to achieve a healthy weight, you should limit “lower-quality.

Refined sugar, as well as other high-glycemic foods, raises insulin levels in the body and that increases inflammation. When that happens, the inflammation produces enzymes that break down collagen and elastin, the structural “building blocks” of your skin, notes dermatologist Nissan Pilest, MD, of California-based Total Dermatology. Sugar is digested very quickly.

If you eat 300 calories worth of sugar, you’ll be a lot hungrier, a lot sooner than if you had eaten 300 calories of a food low in sugar. Sugar doesn’t not keep you satisfied for very long. 3. Sugar Crash.

If you’re eating sugar to give yourself energy, try something else (sleeping more, eating complex carbs). How to Curb Sugar Cravings Effectively. Posted on March 3, 2020; By qdigs534.

Avoiding foods that are high in sugar is a good way to do that. Exercising, going longer between meals, and avoiding undue stress also help. 4. Sugar promotes glycation.

Sugar molecules treat your body like a singles bar. Once they get into your bloodstream, they start looking around for things to hook up with, like attractive protein and fat molecules. Eventually, this can lead to heart disease, heart attack, stroke, kidney damage, and artery disease. Plus, people who get 17 to 21 percent of their daily calories from added sugar face a 38. Americans should keep their intake of added sugars to less than 10% of their total daily calories as part of a healthy diet.

2 For example, in a 2,000 daily calorie diet no more than 200 calories should come from added sugars. Americans, aged 6 years and older, consumed about 14% of total daily calories from added sugars in 2003–2010. 3.

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie diet. Sugar robs your body of essential minerals Besides being empty calories with no value in nutrition, sugar actually robs your body of essential minerals. Sugar causes essential minerals like sodium, potassium, magnesium and calcium to be leached from the body. This can weaken the teeth and bones, causing tooth decay and diseases like osteoporosis. There are 4 calories per gram in sugar, 9 calories per gram in fats, and 7 calories per gram in pure alcohol.

Consuming a lot of foods and drinks with empty calories can.

List of related literature:

Generally, the psychologist highlighted the importance of cutting out sugar-sweetened beverages, such as juice, since they contribute both to empty calorie intake and cause spikes in blood glucose levels, which can contribute to risk for diabetes.

“Handbook of Cognitive Behavioral Therapy for Pediatric Medical Conditions” by Robert D. Friedberg, Jennifer K. Paternostro
from Handbook of Cognitive Behavioral Therapy for Pediatric Medical Conditions
by Robert D. Friedberg, Jennifer K. Paternostro
Springer International Publishing, 2019

Low-calorie (e.g., saccharin, aspartame, sucralose, acesulfame potassium) and reduced-calorie (e.g., sorbitol and xylitol) sweeteners are safe in moderation.

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2012

However, the use of caloric sweeteners such as fructose and sorbitol in the belief that their contribution to energy value of the diet is insignificant may undermine efforts to lose weight and could lead to weight gain.

“Nutrition & Dietetics 3E” by Joshi
from Nutrition & Dietetics 3E
by Joshi
McGraw-Hill Education (India) Pvt Limited, 2010

Because the artificial sweeteners are a lot sweeter than real sugar, they trick your body into pumping out insulin, which slows your metabolism, increases belly fat, and increases cravings for sugar and starchy foods like bread and pasta.

“The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More” by Jessica Ortner
from The Tapping Solution for Weight Loss & Body Confidence: A Woman’s Guide to Stressing Less, Weighing Less, and Loving More
by Jessica Ortner
Hay House, 2014

These sweeteners can be useful in cooking and in maintaining blood sugar levels; however, it is essential to realize that many of them still stimulate an insulin response.

“The Keto Cure: A Low Carb High Fat Dietary Solution to Heal Your Body and Optimize Your Health” by Jimmy Moore, Adam Nally
from The Keto Cure: A Low Carb High Fat Dietary Solution to Heal Your Body and Optimize Your Health
by Jimmy Moore, Adam Nally
Victory Belt Publishing, 2018

Low-calorie sweeteners stimulate appetite, fuel sugar addiction, encourage fat storage and weight gain, promote insulin resistance and diabetes, and alter the gut microbiome (which can lead to inflammation, leaky gut, allergies, and digestive disorders).

“The Stevia Deception: The Hidden Dangers of Low-Calorie Sweeteners” by Bruce Fife
from The Stevia Deception: The Hidden Dangers of Low-Calorie Sweeteners
by Bruce Fife
Piccadilly Books, Limited, 2017

“Empty Calories” In one sense, sugars are highly nourishing.

“On Food and Cooking: The Science and Lore of the Kitchen” by Harold McGee
from On Food and Cooking: The Science and Lore of the Kitchen
by Harold McGee
Scribner, 2007

Dietary recommendations with regard to sugar intake focus on restricting the intake of “added sugars” because these are largely sources of “empty” calories.

“Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book” by Martha H. Stipanuk, Marie A. Caudill
from Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book
by Martha H. Stipanuk, Marie A. Caudill
Elsevier Health Sciences, 2018

In fact, it is indispensable to limit the amount of added sugars in your diet, not more than 10% of your calories per day, and this limit is true for all types of added sugars.

“Food Additives and Human Health” by Seyed Mohammad Nabavi, Seyed Fazel Nabavi, Monica Rosa Loizzo, Rosa Tundis, K. Pandima Devi, Ana Sanches Silva
from Food Additives and Human Health
by Seyed Mohammad Nabavi, Seyed Fazel Nabavi, et. al.
Bentham Science Publishers, 2020

This is why the World Health Organization recommends that we eat no more than 50 grams of free sugar per day and, ideally, 25 grams or less per day.7 Free sugar is defined as “sugars added to foods plus sugars naturally present in honey, syrups, and fruit juices.”

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

40 comments

Your email address will not be published. Required fields are marked *

  • Great Presentation and agree with everything Maria Said, seeing the same kind of results with thousands of clients teaching keto in the same manner.

  • Not everybody is dairy allergic but I found I couldn’t drink milk after forty years, however, cream and butter has no effect on me.

  • Keto does not cost a lot. In fact it was the carb-heavy-3-meals-a-day-with-snacks-in-between type of diet that actually cost me a fortune. That garbage cost be $200 per week, while keto/carnivore cost me $160 per month. Keto saved me nearly $8,000 a year on groceries alone. I use MCT oil for my epilepsy, and exogenous ketones are reserved for special occasions where I know I’ll have too much in carbs.

    I drink my coffee black with salt and potassium chloride added, and I keep a gallon-sized jug of water at my side. I try and drink between one and two gallons of water daily. This helps with my kidney (I only have one) and all of this fixed all of my problems. It was originally just for my seizures, but it also fixed depression, anxiety, UTIs, I stopped holding grudges, my acne cleared, my teeth are whiter, no more constipation or difficulty urinating, my autism stabilized, and I am slowly losing weight.

    Keto made it possible for me to get my learner’s permit, and I’m due for a behind-the-wheel test in September, 2019. I might finally get a job, get off of SSI, and become independent at last. We’ll have to wait and see…

  • The plate of rice covered in fat as being a keto-friendly choice is ridiculous. Ketosis is achieved through the reduction of carbohydrates not from the addition of fat.

  • Good information. When I give presentations I always have someone critique it so to eliminate annoyances. Try not to smack your lips during your presentation.

  • I have autism. Why do so many people in the keto community hate people like me? All I want is to be included without everyone hoping to erase me from existence. Is that too much to ask?

  • Regardless of the information I find this woman’s personality irritating to the point I’m concentrating more on that piecing voice than what she is saying

  • I don’t live very far from you, I live in St’ Helens, about 25 miles as the crow flies. I am a diabetic. I did Low carb about a year or so ago, I lost weight, my diabetic results were low and the nurse was VERY pleased, But, I slipped off the wagon until late last year (2019) when I was diagnosed with Non-Alcoholic Cirrhosis of the liver I believe the two are connected.. Also there also maybe some connection to Covid-19, I’ve had what I believe is a mild dose well, I’m still here, but I thought I’d better get my health sorted out as I will be 70 later this year. I’ve had diabetes for over 10 years. I’ve had a dry cough for 3 nonths, lost my sense of smell, but it’s coming back now, and I have felt cold all this winter. Believe me, Low-carb works, I believe it could possibly have saved my life.

  • Dr. Unwin, you are a delightful speaker, and the care you have really comes through in your presentation. I fall off the wagon every once in a while, but low carb is the way to go!

  • Pretty good, but I have a few points:

    1. When someone is coming from an undermuscled or malnourished condition, they may benefit from setting their protein macro closer to 1.0g or 1.2g per LBM pound on three days a week combined with resistance (weight bearing) exercising. In addition, the elderly need a higher protein intake as they age simply related to less efficient metabolism.

    2. Oxidative priority is an important concept, but perhaps not entirely applicable for the ketogenic dieter.
    a. Carbs may have a higher priority score because high blood glucose levels are in effect toxic to the body. However, people who are keto-adapted and glycogen depleted find that a bolus of carbohydrate tends to be rapidly converted into muscle and liver glycogen instead of being oxidized immediately for energy. This has the effect of allowing the liver to release glucose slowly as needed, and your muscles to have these carbs in reserve for explosive exercise.
    b. Your body has the capacity to regulate its speed of protein digestion. So that low protein storage capacity (amino acid pool) is somewhat supplemented by the any protein awaiting digestion in your small intestine.
    c. Fat metabolism is basically a non-issue in the prioritization for keto-adapted and fat-adapted people. New dietary fat enters easily into adipose tissue and/or is metabolized on its way through the circulation. There really is no new fat (dietary) vs. old fat (lipolysis) difference in this regards. The oxidative priority of fat is more like TDEE minus alcohol minus exogenous ketones minus carbs minus some old protein metabolism from autophagy minus some new protein contribution from TEF and gluconeogenesis equals the fat calories that are contributed over the day.

  • 6:35 OXIDATIVE PRIORITY (infographic)

    6:51 #1 Alcohol (toxins)

    8:06 #2 Exogenous Ketones

    8:51 #3 Carbohydrates, 2000 kCal limited blood/glycogen reserve

    9:51 #4 Protein, 480 kCal limited plasma/tissue reserve

    10:43 #5 Fat, 3500 kCal/lb reserves

    11:23 Hacking macro intake for weight loss; Protein 0.8g intake per 1 Kg of lean body mass

    13:03 Thermic Effect of Food, protein has highest thermic effect at 25% (meat sweats!)

    14:41 Protein-Sparing Modified Fast (accelerated weight loss, dairy free)

    15:54 Keto Adaptation

    Carbs < 30g,
    Protein, hit goal 0.8g protein per KG lean body mass

    Fat, eat to satiety, don’t push to reach a percentage/ratio (includes stored fats!)

    17:08 Get your salt on! Electrolytes! Salt, Magnesium, Potassium

    18:53 Helpful Tips

    #1 Slow Cookers are awesome, get more than one!

    #2 Plan Ahead!, keto meals for next day, plan how to break fasts

    #3 Ask for substitutions at restaurants if you didn’t prep your own food

    20:36 Results

  • wow…what an incredible soul you are! the ability you have to mesmerize and captivate an audience is awesome!, I could not take my eyes from your personal transformation and the strong, compassionate woman I see…I’m also sure your told this on a daily basis, but look backwards and forwards to all of us around the Globe, who you inspire and encourage to live life as I personal never thought I could, and I am humbled by this, I truly thank you for helping us to find one another and ourselves through your message and your life and especially your hard earned knowledge, and for sharing that knowledge, I will continue to follow you and to encourage you to keep helping us…yours truly, Teresa Eden

  • I need help with this diet because I am totally confused. Way too many different voices. But I am in need of real help because I am entering menopause and am 30 lbs overweight.

  • This is such a great talk, but unfortunately the items in the oxidative priority list are out of order as her talk progresses. The first slide, showing all 5 things, has Carbs at #3, and protein at #4, however the Carb slide is labeled as #4, and the protein slide is labeled as #3… To make matters worse, @ 8:50 she accidentally says “Carbohydrates are priority #1”, making it triple-y confusing….

  • Yikes.. I see a lot of negative comments. I think a lot of people are focusing on what they don’t hear as opposed to the information here. Bulletproof coffee will break a fast and raise your insulin. Why wouldn’t she show her cookbook that she worked hard to make? Fruits and veggies are carbohydrates. Idk.. I don’t think she looks sick at all. I think her body just has adapted to her way of eating. I’m sure she feels great which is most important. I loved the presentation..always do your own research into the things you hear or listen to more than one person talking about it. Try it for yourself too. Idk.. I hate seeing negativity on videos that aren’t spewing out horrible or harmful information. Thanks for sharinggg ☺️.

  • @ 9:14 I see HDL drop and Triglycerides jump when Dr. McCarter went from LCHF to ketosis. While both are still in a healthy range, that’s not such a great thing. Any idea why this happened?

  • Wrong
    Eat all non starchy vegetables you want.
    Matter fact you should eat a crap load of vegetables
    Limit protein
    Limit red meat
    Add coconut and olive oil to your food
    Eat blueberries

  • The first thing my doctor told me when I was diagnosed with ulcerative colitis is that diet does not matter. Refused to send me to a dietitian. >.> This is a very highly respected guy in a specialty clinic for GI disorders. Kept going for years, after I stopped going and decided to eat my way out of it, well I got better.

  • I am a Lyme warrior! After going through treatments twice, I ended up in treatments a third time because I just wasn’t well. My third time was with a new doctor for me, and he put me on a ketogenic diet. That was life-changing. As he explained, the Lyme bacteria feed on sugar. It was important to eliminate the sugar while going through treatments. He also discovered I had a co-infection called Babesia (Lyme acts as a host to other pathogens, like this one). What he did for me changed my life! I went from some days of not even being able to walk to functioning more “nornal” than I had, at the time, in 9 years with only a few of what I called “residual issues.”

    Many years later, I did find exogenous ketones and tried them along with my already ketogenic diet. I know they may not have a regular, necessary place in a ketogenic diet; however, they helped to resolve the remaining “residual issues” I had for so many years. That said, they are available without the expensive MLM company that pushes them. We found them for HALF that price. I don’t need them anymore, but they did what I needed them to in order to be at a much better place!

  • Do not buy cook books. They are cons. And coffee does not break a fast. This woman is full of herself And yes shoot This bringer of doggy poop.

  • 23:52 You wouldn’t listen to the doctor if they told you to cut cholesterol, fat, and salt from your diet, why would you listen when they tell you to cut the fiber?

  • 18:24 Yes, babies poo without consuming any fiber, but have you seen and smell what their poo is like without fiber? Pooing doesn’t seem like a great experience, it’s almost like diarrhea.

    Plus, just because a baby can poo without fiber doesn’t adults should follow their example, that’s insane logic. They also can’t chew a steak. I mean, going by that logic you would also recommend a diet of breast milk or just subsisting on liquid nutrition.

  • Food pushers, I hate them! I have 2 sick children on special diets (GFCF for one and low sugar, high protein and fiber), and people are always trying to feed them processed sugary chemical loaded CRAP. The schools are the worst, and my own mother who is a nurse! I had to finally be blunt, and say to my kids…all the people always pushing garbage food on you, just look at them! They’re fat and sick.

  • Iam a 42 years old and have T2D for the last five years and I tried to fast for a month with only one meal a day..I have lost some weight but my blood sugar is not getting down! if anyone has an explanation for this? please..

  • We should stop dumping all dairy in the same basket and judging them as the same, not all dairy is created equal. the Goat’s milk kefir which is very similar to our Mothers milk is very good for the ketogenic/carnivore, KEVORE diet with over 99% lactose free, hypoallergenic and healthy, full of nutrients that is very hard to get from anywhere else.

  • She’s appears like a genuinely nice and knowledgeable person. I do think she’s very very thin, bordering on unhealthy looking. And she looks a bit older than her age, which I believe is 38?

  • I’m… confused. I don’t understand doing keto so strictly, for so long, that you’re skin-on-bone. Makes me seriously question how healthy keto is long term. Dr. Mercola might be right, after all that we should graduate up to 100 150 carbs/day, once we’ve lost excess weight, and have a fasting day or two per week for health.

  • I’m keto but have been looking into carnivore, but she doesn’t look good at all. Just look at her arms. Extremely skinny with little to zero body fat. Can see the veins all over.

  • I found that coconut oil destroys my appetite neat, cant stand it neat now, so cook with it instead. I am wondering if it has the same effect if I consume it in capsules instead (so I don’t have to taste it or have the residue)…so am about decant the oil into capsules to see if it has the same effect on diet.

  • Other people may be different, but I consume lots of cheese and thick cream. My CRP always under 0.50 Seems to have no inflammatory effect on me. Maybe my gut is in AAA condition.

  • I have never seen a blood sugar effect of coffee and have tested this many many times, but seen Zero effect. I have even made a super super strong black coffee, warm and drank it all at once, still no BS effect, and that is using three different blood glucose monitors over an hour. I think this is a Myth.

  • Lost me when you conflated fruits with vegetables without nuance or distinction. Low carb community is pretty sophisticated these days. You need to be more specific and nuanced in your lectures.

  • I failed at low carb before because I was low on salt and had horrible heartburn and digestive issues. You need salt to make acid…with low insulin, you’ll flush out the salt you don’t need. Salt is only lethal when paired with carbs because insulin retains salt (and associated water).

    This time, I’m not having any heartburn or any other issues. Get that Himalayan salt going!

  • My family is not particularly helpful. So I just do my own thing. They love it when I cook but then blow it with pizza or skittles or whatever. Its heartbreaking. They all have medical problems due to poor diet. I get no support from doctors either who just throw pills at the problems.

  • we have been #carnivore for several months now…you just gave me the KEY to his #heavy #legs…my hubby. has gone from 190 to 145 but his legs were sooooo tired….it is a NEED FOR MORE SALT….thanks! as for me..im in stall..im drinking maybe a gallon of milk a day…raw milk. and meat when he comes home and cooks….I guess I need to get your book and put in the effort. I’m 5f and 145…but my body composition, as my clothes fit better and cellulite is not SO dramatically prevalent LOOKING. everything in mainstream searches would lead us to actually consider #PAD, LOL, but he ate some golden raspberries I grow and felt a little better, but it is not #carbs..it is #salt…the need for more. Thank yOU!

  • But why be in ketosis at all? For most people it is absolutely pointless. If you want clearer brain function exogenous ketones will allow a much higher level of ketosis than you can get without a long fast.

  • Lipid metabolism Ketone bodies are human
    Natural healing power I have

    Fasting, disintegration, carbohydrate restriction
    Lipid metabolism becomes ketone body
    Energy becomes a cell Ketone
    After consumption of body as energy
    Acetone remains
    It is easy to dissolve in moisture and to melt grease
    My parent’s soot is heart, kidney, brain,
    Reduction of organs and eyeball capillaries
    Extract and clean lipids Sweat glands of the skin
    Waste sebum is also melted and washed
    Acetone who finished work breathes,
    It will be detected from urine, sweat
    It is a ketone smell saying, human being 6.99 million years
    Lipid metabolism Natural healing power Glucose metabolism
    The longer the longer the acetone wash
    It will not be done and will be unhealthy

    Carbohydrates in night shifts morning, late night and night work
    (Sugar) if you ingest acetone
    Cleaning Not receiving the benefits of natural healing
    It becomes unhealthy below

    Night workers have 2 to 3 times cancer risk
    Double the risk of night stroke gastrointestinal illness
    Diabetes in night workers tends to increase year by year
    Double the risk of being a night shift breast cancer
    Night time workers such as myocardial infarction / cerebral infarction
    Vascular disease 40% increase
    One night shift nurse experienced one miscarriage miscarriage

    Fasting, disintegration, sugar restricted ketone
    Body Acetone washing prevents the above diseases,
    I think he will be able to heal.

  • Great content I very much enjoyed listening to this. I can’t imagine ever going back to a high carb diet given how great i feel every day in ketosis. I only range for 0.5 to 1.3 mmol most days but that works well enough for me.

  • Don’t judgement but some years ago, I was running regularly distances of 5 to 7 miles every other day in the cold
    and I was eating very low carb as a result I’d on occasion eat a stick of butter. I suspect it was the salt I needed
    as much as the calories. By the way sour cream and dairy fat is a great source of long side chain menaquinone
    per recent more complete assays.

  • Here is the study on Sodium:
    http://fhs.mcmaster.ca/main/documents/urinary_sodium_and_potassium_excretion_mortality_and_cardiovascular_events.pdf