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11/9/2015

SugarandProcessedFoodsAreMakingYouFat

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FoodsKeptinPlain

SightMayRevealtheSourceofYour
WeightManagementProblem
November09,2015 | 19,482views
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DisponibleenEspaol

ByDr.Mercola
Accordingtorecentresearch,thetypesofreadyto
eatfoodsyouleaveinplainsightonyourkitchen
counterscanbeusedtopredictyourweight.
AccordingtoProfessorBrianWansink,who
specializesinhowhousedesignaffectseating
habits,thisisoneofthewaysinwhichyoumay
trickyourselfintogainingweight.
Ifafoodisleftout,you'refarmoreapttoeatitthan
ifit'stuckedawayinacupboard,sowhatyouleave
outcanmakeasignificantdifferenceinyouroverall
dietand,ultimately,yourweightandhealth.As
reportedbytheEpochTimes:1
"Thestudy2,3 lookedatphotographsof
morethan200kitchensinSyracuse,New
York,totesthowthefoodenvironment
relatestothebodymassindex(BMI)ofthe
adultsathome.
Thewomeninthestudywhokeptfreshfruit
outintheopentendedtobeanormal
weightcomparedwiththeirpeers.
Butwhensnackslikecerealsandsodas
werereadilyaccessible,thosepeoplewere
heavierthantheirneighborsbyan
averageofmorethan20pounds.
'It'syourbasicSeeFoodDietyoueat
whatyousee,'saysBrianWansink,
professoranddirectoroftheCornellFood
andBrandLabandleadauthorofthepaper
inthejournalHealthEducationand
Behavior."

Storyataglance
Thetypesofreadytoeatfoodsyouleavein
plainsightonyourkitchencounterscanbe
usedtopredictyourweight.Thosewithcereal
andsodaontheircountersareonaverage20
to26poundsheavierthanothers
Cuttingaddedsugarscanimproveachilds
healthinaslittleas10days,reducing
triglyceridesby33points,andloweringblood
sugarby53percent
Reducingaddedsugarconsumptionimproves
hearthealth.Justonetotwoservingsofsugary
beveragesperdaymayraiseyourriskofheart
diseaseby35percent,diabetesby25percent,
andstrokeby15percent

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WorldSickandFat
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SodaandBreakfastCerealTopList
ofObesityRelatedFoods

WorldSickandFat
7WorstIngredientsinFood

Thosewhokeptsodaoutintheopenandwithineasyreachweighedanaverageof24to26poundsmore
thanthosewhodidn't.
Andwhileprocessedbreakfastcerealsarewidelyadvertisedasbeinghealthyforyourheartandweight,
peoplewhokeptcerealontheircountersweighedanaverageof20poundsmorethanthosewhodidn'thave
cerealintheircounter.
Thisstudyishardlyanexampleofrigorousscienceshowingthatcerealmakesyoufat,butit'sstillan
interestingobservationthatfallsrightinlinewiththenutritionalfacts.Mostcerealsarechockfullofsugar,and
excesssugaristhenumberoneculpritofobesityandchronicdisease.

CuttingSugarCanImproveChild'sHealthinLessThanTwoWeeks
AsreportedbyTheNewYorkTimes,4 recentresearchshowsthatcuttingaddedsugarscanimproveachild's
healthinaslittleas10days.Thestudy5 wasledbyDr.RobertLustig,apediatricendocrinologistwhohaslong
arguedthataddedsugaristoxicwhenconsumedintoohighamounts.
"Obesechildrenwhocutbackontheirsugarintakeseeimprovementsintheirbloodpressure,
cholesterolreadings,andothermarkersofhealthafterjust10days,arigorousnewstudyfound...
Inthenewstudy,whichwasfinancedbytheNationalInstitutesofHealth...[t]heyremovedfoodswith
addedsugarfromagroupofchildren'sdietsandreplacedthemwithothertypesofcarbohydratesso
thatthesubjects'weightandoverallcalorieintakeremainedroughlythesame.
After10days,thechildrenshoweddramaticimprovements,despitelosinglittleornoweight.The
findingsaddtotheargumentthatallcaloriesarenotcreatedequal,andtheysuggestthatthosefrom
sugarareespeciallylikelytocontributetoType2diabetesandothermetabolicdiseases..."
Thestudyreducedtheamountofaddedsugarsfromanaverageof27percentofdailycaloriesdowntoabout
10percent,whichisinlinewiththemostrecentrecommendationsbythefederalgovernment'sDietary
GuidelinesAdvisoryCommittee,issuedinFebruary.

StudyPinstheBlameonRefinedSugarsandProcessedFructose
It'sworthnotingthatwhilethechildreninDr.Lustig'sstudyatethesamepercentageofcarbohydratesasthey
normallydid,alladdedsugars,suchassugarcaneandcornsyrup,werereplacedwithstarchesinstead.
Fromahealthstandpoint,thechildrenwerenotplacedonanidealdiettheywerefedhotdogsandbaked
potatochips,forexample,butthiswasdonespecificallytodemonstratethatnotevensugarsaremetabolically
identical.
RefinedsugarandprocessedfructosesuchashighfructosecornsyrupisFARmoreharmfulthanglucoseand
othersugarsfoundinwholefoods.AsDr.LustigtoldTimemagazine:6
Imnotsuggestinginanyway,shapeorformthatwegavethemhealthyfood.Wegavethemcrappy
food...andprocessedfoodandtheystillgotbetter.
Imaginehowmuchevenbettertheywouldhavegottenifwedidn'tsubstituteandtookthesugarout.
Thentheywouldhavegottenevenbetteryet.That'sthepoint."
Onaverage,thechildren(agedeightto18)sawthefollowingimprovementsintheirlabworkanddisease
markersafterthisshortintervention:
LDLcholesterolfellby10points

http://articles.mercola.com/sites/articles/archive/2015/11/09/addedsugarsprocessedfoods.aspx?e_cid=20151109Z2_DNL_art_1&utm_source=dnl&utm_medi...

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Diastolicbloodpressurefellfivepoints
Triglycerideswerereducedby33points
Fastingbloodsugardroppedby53percent
Insulinlevelsalsosignificantlyimproved

SugarIsNatural,butItCanStillBeToxic
Inanarticle7 fortheHuffingtonPost,Dr.Lustigwritesaboutthetoxicimpactofaddedsugars,notingthat:
"Thenaysayerswillsay,'Butsugarisnatural.Sugarhasbeenwithusforthousandsofyears.Sugaris
food,andhowcanfoodbetoxic?'...Sugarbyitselffurnishesenergy,andthat'saboutit...Fructose,the
sweetmoleculeinsugar,containscaloriesthatyoucanburnforenergy,butit'snotnutrition,because
there'snobiochemicalreactionthatrequiresit.
Inexcess,itcanfryyourliver,justlikealcohol.Andthismakessense,becausewheredoyouget
alcoholfrom?Fermentationofsugar.Toomuchsugarcausesdiabetes,heartdisease,fattyliver
disease,andtoothdecay.Whenconsumedinexcess,it'satoxin.Andit'saddictivejustlikealcohol..."
AccordingtoDr.Lustig,thissimilarityispreciselywhykidsarenowdevelopingalcoholrelateddiseasessuch
asType2diabetesandfattyliverdisease,eventhoughthey'renotdrinkingalcohol.

LessSugar,MoreVeggiesCanMakeBigDifferenceinHealthDecades
Later
Ifyouhaveyoungchildren,Istronglyadviseyoutotakethisinformationtoheart,asone'schildhooddietcan
havelongtermhealthramifications.Forexample,accordingtoarecentstudy8,9 publishedinthejournal
Circulation,theamountoffruitsandvegetablesyoueatcanaffectyourhearthealth20yearslater.
Peoplebetweentheagesof18and30whoateseventonineservingsoffruitandvegetablesperdaywere25
percentlesslikelytohavesignificantcoronarycalciumintheirarteries20yearslater,comparedtothosewho
onlyateonlytwotofourservingsoffruitsandvegetablesperday.Anotherrecentscientificreview10 confirmed
thatcuttingdownonrefinedsugarandprocessedfructoseimproveshearthealth.
Drinkingjustonetotwoservingsofsugarybeveragesperdaywasfoundtoraiseaperson'sriskof:
Heartdiseaseby35percent
Type2diabetesby25percent
Strokeby15percent
FrankHuwiththeHarvardT.H.ChanSchoolofPublicHealthtoldForbes:11
"Sincewerarelyconsumefructoseinisolation,themajorsourceoffructoseinthedietcomesfrom
fructosecontainingsugars,sucrose,andhighfructosecornsyrup,insugarsweetenedbeverages.Our
findingsunderscoretheurgentneedforpublichealthstrategiesthatreducetheconsumptionofthese
drinks...
Partoftheproblemishowfructosebehavesinthebody...Whileglucoseisescortedbyinsulinintocells
tobeusedasfuel,fructosedoesn'tneedtheescort.It'sprocessedintheliver,whereitcanbeconverted
intotriglycerides,otherwiseknownasbloodfats.Thesecanleadtoinsulinresistance,whichisa
leadingcauseofnotonlydiabetes,butofheartdisease."
Theinfographicbelow,publishedbyPrevention,12 showshowsugardrivesinflammationandaffectsvirtually
everyaspectofyourhealth,fromyourskintoyourjoints,yourheart,andevenyourgenitals.
http://articles.mercola.com/sites/articles/archive/2015/11/09/addedsugarsprocessedfoods.aspx?e_cid=20151109Z2_DNL_art_1&utm_source=dnl&utm_medi...

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RecommendedDailySugarLimits
TheAmericanHeartAssociationandtheWorldHealthOrganization(WHO)recommendlimitingyourdaily
addedsugarintaketonineteaspoons(38grams)formenandsixteaspoons(25grams)forwomen.The
averageAmerican,however,consumesaround20teaspoonsofaddedsugaraday,andthisisquiteclearly
fartoomuchforyourbodytohandle.Ametareview13 publishedintheMayoClinicProceedingsfoundthat
onceyoureach18percentofyourdailycaloriesfromaddedsugar,there'satwofoldincreaseinmetabolic
harmthatpromotesprediabetesanddiabetes.
Istronglyrecommendlimitingyourdailyfructoseintaketo25gramsorlessfromallsources,includingnatural
sourcessuchasfruitregardlessofwhetheryou'remaleorfemale.Thatequatestojustoversixteaspoonsof
totalsugaraday.Ifyou'reinsulinresistant,whichappliestoabout80percentofAmericans,you'dbewiseto
limityourtotalfructoseto15gramsperdayuntilyourinsulinresistanceisresolved.

TaskForceIssuesNewCommonSenseGuidelinestoPreventDiabetes
TheU.S.PreventiveServicesTaskForcenowurgesalloverweightAmericansovertheageof40togettheir
bloodsugartestedatleastonceeverythreeyears,eveniftheydon'thavesymptomsofdiabetes.14 Thisisa
veryinexpensivetestandIrecommendcheckingyourfastingbloodsugarandfastinginsulinonanannual
basis,regardlessofyourageorweight,andtotakeproactivestepstoaddresselevatedbloodsugarlevelsas
insulinresistanceisthefirststeptowarddiabetesandchronicdisease.
Previously,thetaskforcerecommendeddiabetesscreeningforpeoplewithhighbloodpressure,butnotfor
overweightpeoplewithoutsymptomsofdiabetes.However,morerecentstudieshavefoundthatlifestyle
changesare"consistentlybeneficial"forpreventingordelayingthedisease.Thisisaperfectexampleofhowit
cantakeconventionalmedicinedecadestoreacheventhemostcommonsenseconclusions,asI'vebeen
teachinghowtopreventdiabetesthroughdietandexerciseeversinceIstartedthisnewsletternearly20years
ago.
Now,finally,thesestrategiesarebecomingmorewidelyrecognizedbytheconventionalmedicalcommunity.
AccordingtotaskforcememberDr.MichaelPignone:
"TheTaskForcefoundscreeningadultsages40to70whoareoverweightorobesecanidentify
individualswithabnormalbloodglucoselevelsbeforeitprogressestodiabetesandthatofferingor
referringthemtointensivelifestyleinterventionscanhelppreventordelaycomplicationsfromthe
disease."

HowSugarIndustryTurnedUnnecessaryLuxuryintoaFoodStaple
Sugarwasnotapartoftheaverageman'sdailydietuntilveryrecently,andthesugarindustryspentalotof
moneytoconvincepeopleitwasanessentialnutrient.Inthe1940s,itwascommonknowledgeamongdoctors
anddentiststhatsugarwascompletelyunnecessary,andthatitcouldbeharmful.Butbythe1970s,adramatic
changeinconsciousnesshadoccurred,thankstotheinfluenceofthesugarindustry,andtodayaddedsugars
hidein74percentofprocessedfoodsundermorethan60differentnames.15,16
Timemagazine17 recentlyfeaturedaseriesofsugarcommercialsfromthe1960s,inwhichsugarispromoted
asanessentialnutrientforenergyand,believeitornot,forweightloss.Forexample,oneadsays:
"Afterpracticingbatontwirling,Judyclimbedtheappletreetorescuethecat,skatedtothestorefor
bobbypins.Nowshe'shomefromdancingclass.Sheneedsasugarless,golesssoftdrinklikea
kangarooneedsababybuggy.Whatarelittlegirlsmadeof?Sugar.Forenergy."
Anotheradaimedatworkingwomensuggeststhatdrinkingasoftdrinkoreatingacandybarjustbefore
mealtimewillreduceyourappetiteandkeepyourenergyhigh.Sugarwasalsopromotedas"thewillpoweryou
needtoundereat."Aseriesofadsfrom1972carrytheslogan,"Sugar.Itisn'tjustgoodflavor,it'sgoodfood."
Thesecampaignsweresosuccessfulthateventhoughyoudon'tseedeceitfuladslikethisanymore,many
peoplearestillunderthemistakenbeliefthatyou"need"sugarforenergy.Nothingcouldbefurtherfromthe
truth.Ifyoueatcorrectly,yourbodycaneasilycreateallthesugaryouneed,yourfoodcravingswillquickly
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vanish,andyourenergylevelswillremainstableforhoursonendonceyourbodybecomesfatadapted,which
meansrelearninghowtousehealthyfatratherthansugarasitsprimaryfuel.

SugarIndustryUsesTobaccoIndustry'sPlayBooktoFoolConsumers
Thesugarindustryoperatesinmuchthesamewayasthetobaccoindustrydidbackinitsheydays.Forover30
years,thetobaccoindustryknewthatnicotinewasaddictiveandcausedlungcancer,andthisinformationwas
purposefullywithheldfromthepublic.BigTobaccoexecutivesevenliedduringCongressionaltestimony,
statingtheyhadnoknowledgeofadversehealtheffects.
Today,thesugarindustryisbeingequallyevasive,18 eitherdismissingordownplayingthescientificevidence
showingthatexcessivesugarconsumptionisaprimarydriverofobesity,metabolicdysfunction,andchronic
disease.AndyBriscoe,theheadoftheSugarAssociation,hasevenmadeappealstothescientificadvisory
committeemakingrecommendationsforthe2015USdietaryguidelinestogoeasyonsugar.
ThecommitteerecommendedAmericansconsumenomorethan10percentoftheirdailycaloriesintheform
ofaddedsugars,citing"strongandconsistentevidence"thatsugarisassociatedwithobesityandotherhealth
risks.Briscoewentsofarastosay19 "'therewasno'proofofcauseandeffect'linking'addedsugars'intakewith
seriousdisease,'norany'significantscientificagreement'tojustifytellingtheAmericanpublicsugaris'a
causalfactorinaseriousdiseaseoutcome.'"Briscoehasalsogoneonrecordwiththefollowing,quite
ludicrousandwhollyinaccurate,statements:20
"ObesityisaseriousconcerninAmerica,butsugarisnottheculprit...Sugarhasbeenusedsafelyby
ourgrandmothersandtheirgrandmothersforcenturies...Allnaturalsugariscurrentlybeing
scapegoatedforallkindsofhealthproblems,despitethefactthatAmericansconsumelessofitnow...
Everymajor,comprehensivereviewofthetotalbodyofscientificliteraturecontinuestoexonerate
sugarsintakeasthecausativefactorinanylifestyledisease..."

FoodSwapsThatCanHelpImproveYourHealth
AsshowninDr.Lustig'sstudy,evenminorchangesinyourdietcanmakeabigdifferenceinyourhealth.The
keyistogetridoftheaddedsugars.And,whileIcertainlydonotpromoteeatingprocessedfoodslikebaked
chips,even"crappyfood,"asDr.Lustigputit,canbetoleratedtoagreaterdegreeaslongasyou'veeliminated
theaddedsugars.PasteMagazine21 recentlylistedanumberoffoodswapsthatcouldhelpimproveyour
health.Forexample,youcan:
Replacepowerandcerealbarswithtrailmix(nuts,seeds,anddriedfruit.Justavoidthedriedfruitif
you'reinsulinresistantordiabetic,astheytendtobeveryhighinfructose)
Replacechipswithkalechips,peacrisps,seaweedchips,orroastedchickpeas
ReplacewhitericewithHeirloomForbiddenRiceaverydark,purplishricehighinantioxidants
Satisfyyourcandycravingwithdarkchocolate(minimum60percentcacao).Youcanalsomakeyour
ownhomemadechocolatetreat(seevideobelow)

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A Healthy Chocolate Snack

TheImportanceofMicrobes
Ultimately,yourhealth(andevenyourweight)islargelydependentonthehealthybacteriainyourgut,and
sugarisjustoneofmanyingredientsinprocessedfoodthatdecimateyourintestinalhealth.Yourgut
microbiomecanalsohaveasignificantinfluenceonachild'sbraindevelopment,aswellasyourmentalhealth
atanyage.AsnotedbyScientificAmerican:22
"[R]esearchersarestartingtouncoveravast,variedsysteminwhichgutmicrobesinfluencethebrain
throughhormones,immunemoleculesandthespecializedmetabolitesthattheyproduce...Recent
studiesalsodemonstratethatgutmicrobesdirectlyalterneurotransmitterlevels,whichmayenable
themtocommunicatewithneurons."
Scientistshavealsostartedpayingcarefulattentiontothemicrobialcompositionofsoil,notingthatthisisreally
whereitallstarts.Withouthealthysoils,weinturnwillhaveahardtimestayinghealthy.AsnotedbyNational
Geographic:
"Healthysoil'simpactiswiderangingbutthreebigeffectsare:itsabilitytoimprovehumanhealth,its
abilitytohaltsoilerosion,anditspotentialtoslowtheeffectsofclimatechange."
Theimportanceofmicrobesforhumanandenvironmentalhealthhasnowbecomefairlywellrecognized,
althoughtherearestillmanyunansweredquestions.Infact,theemergenceofmicrobiomeresearchmaybe
oneofthemostimportantnewfieldsofscience,capableofaddressingbothhumanhealthandenvironmental
destructionatthesametime.
Now,membersoftheUnifiedMicrobiomeInitiativeConsortium(UMIC),whichincludesresearchersfrom50
differentscientificorganizations,arecallingontheUSgovernmenttolaunchaUnifiedMicrobiomeInitiative23
acrossagencyandcrossinstitutionalprogramtosupportandcoordinatemicrobiomeresearch.Asreported
byTechTimes:24
"TheUMICbelievessuchaprogramwouldleadtobreakthroughdiscoveriesindifferentfields,
includingmedicine,renewableenergy,ecosystemmanagement,andcommoditiesproduction."

OptimizingYourGutFloraMayBeOneofYourMostImportantDisease
PreventionStrategies
Allofthisinformationshouldreallydrivehomethepointthatyourdietcanmakeorbreakyourhealth,and
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processedfoodsasarulewilldothelatter.Ifyouseektooptimizeyourhealthandweight,eatingREALFOOD
iskey.Notonlywillthisautomaticallyeliminatemostoralladdedsugarsfromyourdiet,it'llalsocutoutawide
varietyoffoodadditivesandchemicalsthathaveneverbeentestedforsafety.
Eatingreal,whole,unadulteratedfoodsisafoundationalstrategytonormalizeyourmicrobiome,andpromote
optimalhealth.Inadditiontothat,you'dbewisetoconsideraddingfermentedfoodsand/oraprobiotic
supplementtoyourdiet,andtoavoiditemsthatareharmfultoyourmicrobiome.
Fermentedfoodsarethebestroutetooptimaldigestivehealth,aslongasyoueatthetraditionally
made,unpasteurizedversions.Healthychoicesincludelassi(anIndianyoghurtdrink,traditionally
enjoyedbeforedinner),fermentedgrassfedorganicmilksuchaskefir,variouspickledfermentationsof
cabbage,turnips,eggplant,cucumbers,onions,squash,andcarrots,andnatto(fermentedsoy).Some
ofthebeneficialbacteriafoundinfermentedfoodsarealsoexcellentchelatorsofheavymetalsand
pesticides,whichwillalsohaveabeneficialhealtheffectbyreducingyourtoxicload.Asanadded
bonus,theycanalsoagreatsourceofvitaminK2ifyoufermentyourownusingastarterculturewith
K2producingbacteria.
Probioticsupplement.AlthoughI'mnotamajorproponentoftakingmanysupplements(asIbelieve
themajorityofyournutrientsneedtocomefromfood),probioticsisanexceptionifyoudon'teat
fermentedfoodsonaregularbasis.It'salsohighlyrecommendedduringandaftertakingacourseof
antibiotics.
Itemstoavoidinclude:

Antibiotics,unlessabsolutely
necessary(andwhenyoudo,
makesuretoreseedyourgut
withfermentedfoodsand/ora
probioticsupplement)

Conventionallyraisedmeats
andotheranimalproducts,as
theseanimalsareroutinelyfed
lowdoseantibiotics,plus
glyphosatecontaminated
geneticallyengineeredgrains,
whichhavealsobeen
implicatedinthedestructionof
gutflora

Processedfoods(asthe
excessivesugars,alongwith
otherwise"dead"nutrients,
feedpathogenicbacteria)

Chlorinatedand/orfluoridated
water

Antibacterialsoap

Agriculturalchemicals,
glyphosate(Roundup)in
particular

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