The REAL Killers - Added Sugars
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- Опубліковано 6 чер 2024
- If ever you start to get overwhelmed about what you eat, I always find it best to backtrack to what we know for sure. A conscious decision of eating what you know for sure is good and, more importantly, eliminating what you know for sure to be bad, can go a long way for your not only your mental clarity, but also, obviously, you physical health.
There's a lot of discussion out there related to nutrition and the optimal way to eat to live the best life. And while I'm glad these topics are being discussed, I feel for the overwhelming majority of the population, it doesn't have to be that complicated. I feel there are a few hidden (or not so hidden) killers that are largely responsible for the negative health trends we're experiencing today. And what better place to start than the main culprit for the current obesity epidemic.
I should mention that this is a VERY simplified explanation on how sugars work, with the main intent being accessibility and bringing awareness to foods that contain more than you might have known.
The Real Killers - 0:00
Introducing: Added Sugars - 0:59
History of Added Sugars - 2:32
The Most Important Part of the Video - 4:24
What Do Added Sugars Do? - 4:31
What About Natural Sugars? - 6:18
Where Are Added Sugars? - 7:45
Are There Any Exceptions? - 9:13
Added Sugars & Heart Disease
openheart.bmj.com/content/4/2...
Added Sugars & Blood Pressure
academic.oup.com/ajcn/article...
Added Sugars & Chronic Inflammation
www.sciencedirect.com/science...
Added Sugars & Cravings
journals.lww.com/co-clinicaln...
Added Sugars & Depression
www.cambridge.org/core/journa...
Added Sugars & Cognitive Impairment
nyaspubs.onlinelibrary.wiley....
Added Sugars & Fatty Liver Disease
www.sciencedirect.com/science...
Added Sugars & Tooth Decay
onlinelibrary.wiley.com/doi/a...
Added Sugar & Acne
www.sciencedirect.com/science...
For Everything Else You Might Want to Know About Sugar
www.sugar.org/
#sugar #nutrition #addedsugars #diet #weightloss #fatloss #healthyeating #obesity
If there are any other things out there that you think have earned the title of a "Real Killer", go ahead and let me know here! I hope this series can go pretty far in bringing awareness to the simple changes and choices one can make that can go a long way.
Soda not a specific ingredient but one of the single worst things for your health
What do you think about artificial sweeteners? They seem common in protein bars and coffee to provide similar sweetness with fewer grams but I don't know how they compare for nutrition or side effects
“Processed foods” I know it’s bad for you but I don’t know why packaging and preserving is bad. And does it extend to canned goods as well? Just lots of questions about the topic as a whole
Please could you shine a light in to the Oil industry. Because it's added everywhere and there is a whole range of different oils and butters. For example sunflower oil which supper processed and detrimental to a body, yet whole euro is using it. And coming back to history we only recently started to use plant oils, generations upon generations we used animal fat as a cooking oil. Could you shine light into this topic?Thank you for your work! Love what you do! Hi from Europe!
Trans fats would probably be another one to dig into!
The ending is perfect. So many people spiral into disordered eating habits that make them miserable because they are impossibly restrictive.
Exactly. Thinking it is better to live long than to live well.
As long as one has discipline and self control, it's okay to indulge in sugar, fast food and alcohol every once in a while. You only get one life. What's the use of having a beautiful body if you waste your life being miserable?
I am holding myself back so that I can indulge in Christmas, which has some of my favourite sweet, savoury, fatty and alcoholic types of food
Better to be skinny and miserable than fat and miserable @@CoreDump451
@@CoreDump451 There's no reason a person who has beaten one's sugar/junk food/alcohol addiction will be "miserable" if they don't get it. Most people in fact waste their beautiful body on those drugs.
@@CoreDump451 Nobody can endure changes in lifestyle for the rest of their life if it requires constant discipline. It's about using the knowledge we have on the human body (specifically the mechanisms behind satiation, appetite and cravings) to our advantage to help us to gradually form lasting habits.
If you have no patience and crash course everything, ofc you're gonna be miserable. But you can also do things the smart way and don't feel specific cravings ever again. I'm lazy as fuck and have been living off of junk food and candy in my late teens/early 20s, but even I managed to "trick" my body to want to train and eat a clean plant based diet with minimal effort.
Da king is back baby he neva miss
Yes sir 😁
Heaven ya
Were you listening to hip hop when you wrote that Sebastian, if that’s you real middle name
Ah… dats da kine… pigeon. Sebastian from Hawai’i 💯
Memba that!
I mostly quit drinking soda shortly before I graduated college and it's crazy how much that's changed my palette. I drink it maybe once a month now if not more infrequently, and treat it as a dessert/treat rather than a beverage I'd pair with a typical meal. It tastes insanely sweet to me now that I'm not consuming it regularly, and that opened my eyes to how easy it is to get into bad eating habits due to cultural norms and advertising. Soda is everywhere, unregulated, consumed by all ages (even toddlers depending on how neglectful their parents are), associated with good times and nostalgia and positive vibes, and I'd be willing to bet it is the single biggest reason for many people's sugar addiction.
you can just drink soda with no sugars in it, coke zero, pepsi max etc. aspertame has been proven not to give you cancer. the only literal downside to soda is the acidity, so ur teeth will pay for it, but if you drink in conjunction to meals it wont affect you as much. im saying this as someone with no qualifications for this kind of stuff, so correct me if im wrong about anything or missing anything
@@RePaperBagProbably better off just drinking more subtle beverages.
Really !
@@RePaperBag you are drinking cell poop
@@RePaperBagmaybe stop consuming so much sweet stuff and get your taste used to a better and more delicate world. you also wont have much cravings.
Half the food sold on the shelf, the creators of those food should be put to jail lol. Like ... energy drinks, how dare they sell this to kids? When I was young I was drinking those like water, and at some point my heart started doing really weird things. I'm sure if I continued I would have had a heart attack.
I reduced my sugar intake by 80% in the past year, and after a little transition, I felt better than ever. Be careful folks.
They should be in jail, but keep in mind that governments have a part to play in this too. Especially if you live in the US, consider what our taxes are really being used for if obesity is on the rise and people are becoming more and more unhealthy with all of these health traps.
Anecdote upon anecdote lol
Kids have an endless source of enegy, energy drinks are just overkill.
Seems like that responsibility should be delegated to the parents or the kids lol
They won’t because government supports these kind of nonsense all over the world
Love this. Can you do a video talking about all of the non-sugar sweeteners and how they relate to blood sugar, health, and the impact or lack of impact on the body? Monk fruit, stevia, erithrytol, allulose, etc. I stay away from added sugar like the plague, and a lot of the sweet foods I’ll eat have monkfruit, or other various sweeteners, but zero sugar. I think it depends, like a Coke Zero vs a stevia sweetened naturally derived drink is still a huge difference, just because something has zero sugar doesn’t mean it belongs in your body. I’d love your take on this!
Edit: glad people are interested. Saw a recent article linking alternative sweeteners to increased clotting and heart risks. I know you can help shed some light on this matter!
A lot of the evidence regarding artificial and non-sugar sweeteners is still inconclusive and/or funded by the same companies manufacturing products using those sweeteners. The diabetics in my life seem to have mixed feelings regarding them - my dad says even Diet Coke spikes his blood sugar, but my mother-in-law can have them with no impact. I've been hovering around the border between prediabetic and normal blood sugar levels for years, and I can't say I notice a direct impact from non-sugar sweeteners, but I do feel an increased urge to eat more (especially carb-heavy things) after I drink a diet soda.
@@GentlemanNietzsche thanks for this information! I agree, there is certainly a physical/mental inclination to eat more carb heavy foods during or after having a zero sugar beverage
@@anthonyventura8465 thats weird because bodybuilders sip on pepsi max to stop food cravings
@@GentlemanNietzsche Diet soda is strongly associated with making people pre-diabetic due to triggering insulin without raising blood sugar. They actually had to stop the study because the kids were getting type 2 diabetes.
@@shlekmirkarin6429 They sip on it because they're addicted. Plenty of bodybuilders treat diet coke like the plague but others are straight addicted.
I quit added sugars and sweeteners, and my depression has vanished. My depression spells used to last 2-4 days, with suicidal ideations. The last one I had after quitting pop/candy/cake was 2 hours long. I feel like I can control my emotions for the first time in my life.
Losing Dr.Pepper and Oreos was well worth getting up in the morning without the urge to jump in front of a truck.
Hmm that's amazing. I feel suicidal about every 2 weeks. I wonder if it will help me.
It would be interesting to see a video on artificial sweeteners and how they compare to sugars!
I would be very interested! I've been trying to swap to monk fruit over brown sugar
The problem is that there's hardly any conclusive data on artificial sweeteners. I wouldn't really recommend a video on them because there's really nothing you can say that's 100% certain.
@@giglioflexit's pretty certain that they are much better than eating the equivalent of sweetness in added sugars
@@chinchilla_462 It may be better, it may be worse. We don't have the data to say one way or the other yet.
@@giglioflex And that is simply not true, things like Erythritol and Xylitol have a good foundation of data. We already know organic chemistry / biology well enough to make statements about these and a few others.
And we also have an overwhelming amount of evidence how bad added sugar really is as presented in this video.
My roommate used to drink 2 or 3 cans of coke every day. He wasn't super obese or anything but he was definitely overweight and lacked energy.
One day he gave up all forms of soda and started drinking 3 or 4 glasses of water a day instead and after a month he was like a whole new person; dropped to a healthy weight and has plenty of energy, better skin and sleep etc.
The real trick I found is getting good at cooking. That way eating healthy is really a pleasure. That and fruit, thank god for fruit
As someone with a very restrictive diet this is what I preach always, it’s so important to understand what’s going into your body and optimize it to be as healthy as possible.
i’ve been added sugar free for a little over a month now and the increase in energy and lack of brain fog i have now is absolutely insane. i also have been able to regularly work out- mostly cardio which was my absolute nightmare up until recently
How do you manage? I would understand being able to minimize added sugar. But completely free? what do u eat
@@akebengtsson1223 at the beginning a lot of fruit. then once i got used to it, i started using monk fruit and it tastes a little minty??? but it 100% satisfies cravings
@@akebengtsson1223
In my 1st attempt of no added sugars, I lasted 5 full days then broke it on the 6th day.
2nd attempt was a full month, but unfortunately I ate some peanut butter biscuits like last week so now I'm resetting.
I mostly just eat eggs, cucumbers, carrots, lettuce, almonds, lemon water and a few fruits like apples dates and bananas. What I found to be the *biggest trigger* for my sugar cravings was hunger. I am extremely prone to sugar when I'm hungry, so I always try to fill myself up asap with healthy food and when I'm full the cravings r almost gone. I also eat only a little fruit because they definitely still have lots of sugar and it can easily get out of hand if u start binging fruits.
But I gotta say, the willpower for this definitely increases the longer u r *added sugar free*
Impressive, I will for sure want to try this at some point, but idk if now is the time. Sounds like cope I know but have a lot of other projects to tackle rn@@SuperSonic-9999
This is amazing, I found your Chanel earlier this week. I do greatly appreciate the information and work that is put into the writing, editing, explaining, and entertainment on every video I’ve watched of yours so far.
Don’t stop
Aye I wanted to say your "tier list" videos are incredible every time I watch them I find out how much I don't know about the food I eat, it's been incredibly informative,,,thank you for putting in all this effort,,it's gone a long way with me
Perfect timing!! I have gestational diabetes so this video is so valuable! Honestly, being diagnosed with gestational diabetes is a blessing in disguise for me. I’ve been researching and being conscientious on limiting intake of processed sugars/empty carbs. It’s insane how just 2 weeks of cutting out processed sugars has improved my energy levels and sleeping habits.
Great video as usual! Would love to see a video on substitute sugars like monk fruit sweetener since that’s been my go to!
Wishing you and your baby well
@@Traductorero thank you!! ❤️
Similar story here. I recently got a blood test, because my doctor was worried my sweet tooth was already giving me diabetes in addition to my rather chubby waist, and while I was relieved to discover that wasn't the case, my test results said that I was nonetheless juuuust shy of qualifying as pre-diabetic. I had already been making a few disciplinary choices for the last month to reduce sugar, like resisting sports drinks and sodas as a daily hydration source, choosing iced teas with smaller quantities of sugar and significantly reducing from my old status quo of a drink of that every day, and not eating whole bars of milk chocolate every couple of days, but that test result reminded me that I could still do plenty more to reduce. Since then, I have even reduced my iced tea habit from multi-daily to bi-weekly, have a hot cocoa once a month on average when it used to be every week, have halved the amount of honey I put in my tea, and replaced my daily hydration needs for going out with a reused 1.5L water bottle that I fill to the brim and finish daily, so as to feel less tempted to buy a sweetened drink when shopping for food thirsty.
It's been only a couple of weeks since I set my current sugar discipline, and I am already noticing its effects, in the form of many sugary things I regularly had seeming unbearably sweet now. It's indeed insane how just two weeks of cutting back even 70% on refined sugar habits has made me feel more consistently energized and stable. I certainly hope life since your efforts to cut on sugar has continued to serve you well, and I can only hope that the new diet habits I am trying to pick up will become normalized in my mind before this year is through.
You’re so real for this, thank you so much for what you do for the community
Keep up the good work man, this saves me so much time from reading phony health articles in the web. I think you should keep doing these one shot videos, as they build up really well on the foundation youve made with the tier lists.
Yeah, I was on the edge of getting diabetes and losing the battle. However I cut soda and learned if I just limit sugar intake to 30 grams a day it would help me.
I haven't drank soda in 3+ years since then. It's helped discipline alot. Of course I eat things like chocolate and donuts but it's way better then before. I was completely clean when I got a blood test.
what a great video talon, never doubted your edition capabilities to make something different to tierlist, it's kinda unique how u edit and that's good.
Personally I cutted completely free sugars from my daily diet like a year and a half ago, still like to eat a donut or something when I feel like it, Wich today is not more than twice a month and don't rly miss sugars, you kinda start to apreciate the sweetness of things like milk and fruits. Greetings from Spain!
I really liked this video! Just the other day I was talking to a friend and remembered your candy beans on the legumes tierlist, and all the potential side effects on sugar that are being researched on papers.
Really a fan of your work in general, and how have you been improving on quality. I really liked open videos like these to give more variety to the tierlists :) Thank you!
Since switching to a healthier diet and lifestyle the past few months your videos have been a point of looking forward to when eating my breakfast (something I never did)! Love when my notification goes off for one of your new videos because I know it will be a good morning!
Great balanced take on sugar. Especially that you noted the dilemma of restriction for best health vs. Mental health. Too many of us ended in eating disorders over perfectionism but once you are in the sugar addiction loop it is hard to consume moderatly.
I love this channel. Everything from the information given to the graphic style is perfect. Please don't change anything
I love this format of delivery. Your videos are very informative and I most definitely enjoy them!
Great video, I'm definitely going to share this. People really need to become more aware of just how permeated sugar has become in our diets.
I feel like for me, it's dead simple.
I only eat high satiety foods (foods in the top 1/3 of satiety), and ultra high nutrient density foods like kale and whatever :)
It means that I stay full, don't eat too many extra calories, and get all the micros I need. It's really not so complicated.
It is kind of pricey, but idk. I figure like - it's literally what keeps me alive and my body and brain functioning. So it's probably worth spending the money on. xD
PS : You should do a list on food satiety. There's that old list from a long long time ago that gets parroted all the time, but I never find new info on it.
The satiety topic is a good idea. Just probably won't be a list more of a conceptual video like this
@@Talon_Fitness I would love to see this video about food satiety!
@@Talon_Fitness Man, I need that video bad. Fruits and veggies aren't fulfilling enough for me, so I wonder what are those godlike-level fruits or vegetables that I ain't aware of which might actually fulfill my appetite.
@@ticktockbam Potatoes are probably the most satiating food out there. I feel like it would be hard to be hungry with a big baked potato for every meal, though the nutritional value of eating the same food thrice a day is questionable at best.
The list that everyone references when talking about satiety had potatoes at the very top, along with oatmeal and white fish.
In terms of satiation per calorie fruits like apples and melons were considered the most satiating.
Although if you’re eating only fruits and vegetables and are hungry it could just be a lack of protein,but idk your diet.
Great video as always!
It was especially nice for me seeing that visual at 8:56 and knowing how far I've come in making my diet healthier, cos I used to eat almost half of those regularly and now I only dabble in a handful of them and even then I am wary of choosing better brands and healthier versions.
Cheers for continuing to educate us all.
I love the deep dives into history and such. I'm the kind of person that has a hard time changing their habits but when I have information that makes it hard for me to stay ignorant and easier to change, if that makes sense. Great stuff!
Hey man, really enjoyed this new kind of video. Obviously difficult to break away from your tier list formula which worked so great so far, but I enjoyed this one really much. Maybe you could do an essay next on topics like ketose/cico/... etc type diets? You can always come back and update the tier lists anways.
I like this format. It's allowed you to highlight one thing in food and teach the affects it has.
I'd love to see this repeated for antioxidants or some other nebulous, popular nutrient.
love this format of delivery, please keep it up, and maybe do one suggesting how to avoid all these bad foods, like cooking stuff simply from base ingredients and making it tasty, because that is what people find hard
I like your format makes it easier to understand and remember! Plus you make it easier to watch!
I like the final point in this video. A perfect diet isn't generally practical, and its generally not much fun.
Its good to eat the right things most of the time, though.
However, since I'm going to die from something I'm not going to stress too much about occasionally enjoying small amounts of delicious but unhealthy things.
Good job, I'd really like to see more videos in this format. Next to your nutrition tier lists of course
So gratefull people like you, conscious of this problem, aware people through this amazing videos!
A very important video with a very important topic - unfortunately also a topic which is rarely talked about, so I am grateful that you made a video about it!
How did we get here? Greed and addiction. Companies know people are more likely to pay for sugary products so they pump them for competitive advantage. What can solve it? Education like always. People become aware and as hard as it is will push away sugar in order to better ourselves. Companies might find a new secret and the cycle continues.
I love the ending of the video. If a diet with absolutely no sweets makes you miserable, it’s not worth it. Portion control with occasional treats are very important for a healthy diet. I lost 75 pounds over the course of 9 months, and I had a little treat almost every day. I always have the treat after dinner, so I have something to look forward to at the end of the day. Also, if I have the treat early in the day, I am tempted to have more after dinner, which is when I crave the treats the most. So I eat highly satiating foods with lots of protein and healthy nutrients in the morning and afternoon to avoid those sugar cravings.
The treat is usually something like one serving of m&m’s, one serving of ice cream, or maybe half a chocolate bar. Yes, you can still lose weight and enjoy a treat every day.
good advice!
you shouldn't eat it everyday! the weekends should be enough everyday is not healthy
@@lambsauce8937 It depends on how much you eat. I eat just a tiny bit. Like one bite size candy bar or two spoonfuls of ice cream. Just enough to enjoy the taste.
@@boblangford5514 but added sugars/ processed food *everyday* is unhealthy, even if its in low amounts.
@@lambsauce8937 Added sugars are unhealthy because they can lead to weight gain. Excessive weight gain leads to other health problems, like insulin resistance and diabetes. But if you eat small amounts of added sugars, within your caloric maintenance, and are getting enough protein and micronutrients, added sugars are not a threat.
Added sugars are also unhealthy because they provide very little nutritional value. However, sugar can be useful to restore glycogen to your muscles after an intense workout. This is why a post-workout meal often includes foods high in sugar, like cereal.
In conclusion, added sugars should have a very limited purpose in a nutrition plan. They can be addicting, and therefore can be accidentally eaten in excess, leading to weight gain and diabetes over a long period of time. So make sure you consume sugar in small amounts, within your caloric limits, while also eating a well-balanced diet with protein, fiber, and vitamins. If you have trouble eating sugar in small amounts, maybe you should avoid it altogether.
This video was amazing. Great thing you took the risk and uploaded something in new format.
Loved this format. Tier lists are sometimes overwhelming with information. But these videos break down information to a perfect size.
This series is gonna be great
Wake up babe, another talon fitness banger dropped
Man. Just discovered your channel and so far LOVING the content. Watched all videos. Good job!
Love this video format also man, great stuff
On day 6 of no added sugars bc my addiction was so bad I lost interests in things I once enjoyed. So far not eating sugary foods has been pretty easy. But only bc of all the pain I’ve been through and times I’ve failed at quitting I’ve been determined to finally change my relationship with food. Eventually I will have some again sparingly but only when I’ve completely kicked the addiction.
Truly, you have one of the greatest channels on this platform for health education. I feel like my diet has improved significantly since finding your channel and changing it up based on the knowledge offered (when money isn't an issue getting good foods; why is Taco Bell cheaper than produce right now)
Depopulation agenda, likely
really like this new video format, would love to see other topics like this discussed. keep up the good work!
I loved this video. I hope there are others like it in the future, even if they don't perform as well as the tiered videos
I've been loving this series. Please make more of other "Real Killers"
Assassins are usually real killers.
Do a video of oils ranked ex: vegetable, coconut, avocado oil and the benefits and drawbacks of each please. I love your content and it’s so helpful and this is something I have trouble understanding
I think you said this content would be a bit different, but I actually consider this to be near identical to the topics of your other videos. I think others will feel the same and view these as well. Great stuff!
Thank you for the amount of detail, effort, humor and most importantly easy to understand information you provide.
I really like this type of video format! I'd love to see you tackle the topic of vegetable oils such as canola or sunflower oil next. Just like added sugars, they are in almost every processed food you can imagine and despite being touted as heart healthy, there is evidence suggesting that they are quite the opposite and can lead to heart or liver problems, obesity, inflammation, etc. I know personally I have noticed a huge difference in my health after reducing my intake of them drastically. For example, I'm lactose intolerant and was using a butter substitute primarily to coat cooking pans. It was made from a ton of different vegetable oils and once I started using it I wanted to vomit every time I would eat. For some reason I didn't put two and two together but I eventually saw some information saying how bad canola oil is for you and I decided I might as well try cutting out that fake butter. Sure enough, I can eat again without getting nauseous and wanting to blow chunks.
You are 100% right❤
when i started cutting them out, eating only butter/ghee, tallow, ev coconut and ev olive, my life def drastically improved as well. glad to hear this is a common experience.
Good idea i forgot about seed oil
I heard that new studies suggest that Seed oils aren’t bad as long as you consume an equal amount of omega 3 fatty acids
What did you use to replace your butter substitute?
The next real killer: companies lying
I love the tier lists but I’m glad you’re branching out. I was wondering what you were going to do when you ran out of food groups.
That was a very interesting and well explained video! On top of the tierlists i'd love it, if you made these kinds of videos more frequently aswell.
Here in Brazil looking for added sugar on labels can be very annoying bc while some items will have it marked, some others opt to simply group them and other substances under “carbohydrates”, so that you have no idea how many of those are added sugars, which is scummy at best.
Also, about the protein bars, a similar thing happens where they will proudly list the contained polyalcohols (sugar alcohols that don’t contribute to tooth decay and offer a better sense of satiety), they STILL don’t list added sugars, meaning only the ones that directly tell you they don’t contain added sugars are trustworthy.
With those your only option is just reading the ingredients and trying to guess since its in order of weight although your best option is to find food that doesn’t do that since to me that sounds like a red flag when a food doesn’t although im from the us
it's not just brasil no advertiser in the world will admit outright there is added sugar and will omit that if possible
I was addicted to sugar for years and I always knew it wasn't really healthy but also thought it wasn't that bad and I certainly didn't think of it as an addiction for the longest time. Certainly no where near as bad as cigars, hard drugs, alcohol and so on, that's what I thought. In fact I didn't even consider it a drug and thought calling it a drug was an overexaggeration. All because I liked sweets too much. I was biased towards it and downplayed any negative information I heard about it for a good while to myself. That was until I stumbled upon scientific videos that explained in details just how sugar interacts with your body and what the net result is.
I don't think I've ever had such a dramatic shift in perspective towards anything in my life before or since. It's hard to convey just how bad an increased amount of sugar in your diet on a daily or even weekly basis is for you. Using the word bad makes it sound like it's just not very good but you can get away with. No, the appropriate word for the effect that increased concentrated sugar intake has on your entire life and being is *catastrophic* . Yes, it's _that_ bad. I'd argue it's even worse than alcohol, cigars and all those illegal drugs and other life ruining substances just because how prevalent and socially accepted it is in our every day lives. We give this shit to kids without a single worry, while with the other stuff mentioned most people are at least aware it's pretty bad for those kids and will avoid letting kids have them. I could write a whole multipage essay explaining why exactly that is, but I'll try to summarize as succinctly as I can since this is the YT comments after all.
Concentrated sugar impacts our most fundamental part as a living being, our metabolism. Metabolism is what allows you to be, function as and remain a living human being. It's just a fancy word for how your body utilizes energy you get from external sources (mainly your diet), from conversion to useable fuel, to storage of said fuel, to usage of that fuel to sustain cells and perform tasks. Your entire body, literally everything in it, from your essential functions like breathing to the workings of your brain, aka everything you are, you think, you feel, you experience and recall, is handled by cells which need energy to keep doing exactly that and your metabolism is what makes sure you keep getting fuel from your environment to those cells so they can keep going and function normally. That fuel is glucose, the simplest form of sugar.
Since everything within you depends on your metabolism to keep going and to function properly, what do you think happens when you introduce a substance that entirely disrupts that energy management mechanism? Well, you invertedly just disrupted the way every single cell in your body functions. Sugar doesn't just make you fatter or increase your risk of disease, it literally disrupts your entire _being_. You've introduced something that messes with the very core mechanisms of your body, which means you are messing with _everything_, not just your pancreas, or your liver or your concentration. Everything. That substance is concentrated simple sugar. The reason I say concentrated and simple is because normally sugar comes packaged with other stuff like fibers, such as in fruits, whole grains, starchy veggies like potato, that helps the metabolism slowly introduced that sugar into the system and the more complicated sugars take longer to break down, meaning the metabolism can also slowly utilize them.
When you ingest concentrated simple sugars in higher amounts like plain white sugar and high fructose corn syrup (although there are many more) without the natural package it came with (and the dosage will be a lot higher than those source foods because you concentrated just the sugar) your metabolism is shocked and your fuel levels spiked too quickly. What many people don't realize is that higher concentrations of glucose are *toxic*, meaning it starts to damage those same cells it's supposed to sustain, so your body has to minimize everything else that it's doing and get those glucose levels back to normal asap before the damage is done. You now just disrupted the normal functioning of *every single organ in your body*. Congrats. Now our bodies are good at managing these crisis moments, so unless you ingest a truly ridiculous amounts in a very short period it won't leave damage immediately.
But here is where the greatest damage from simple concentrated sugars come from. You will do this daily without realizing it, shocking your body into emergency mode and disrupting your entire system. So much processed food has in it these simple concentrated sugars and rarely anything else that helps you metabolize it slower (or not sufficient to the plain sugar amount in the food). Over a day, a week, from the obvious stuff like sweets, sodas and pastry, to the less obvious like pizza, bread, pasta to the hidden ones like adding high fructose corn syrup to make your peanut butter taste better, it will add up. And it will knock your body out of balance over and over again. You will wear out, slowly over time, your body's ability to cope with these destabilizations of your blood glucose levels, meaning over time your entire body cell system will become more and more disrupted. Dysfunction breeds disease, not just diabetes but literally every single degenerative disease you can think of, from cancers to Alcheimerz to cardiovascular diseases and it degrades the quality of your life on your way there since again it affects *everything*. If that wasn't bad enough it even feeds the things your body constantly has to fight against, like bacteria, fungi and cancerous cells. All those things adore excess glucose, they thrive on it, it's not toxic to them and makes them stronger while your immune system keeps getting interrupted and can't do it's job because you keep running your body into emergency mode and it has to shift resources to keep you alive from glucose intoxication. They grow stronger and bigger, you grow weaker and smaller.
And worst of all, it does this slowly, little by little, without you noticing until you've already done a lot of damage. Some that damage might not be as easily reversible or you helped something that could have taken a lot longer, if at all, to grow to grow much faster and larger. And did I mention it's addictive too, so the longer you do it the harder it's to stop and the more severe the withdrawal symptoms are? This is a 20-30 year process depending on your diet choices we're talking about. For some much shorter if they go too hard on the sugars, that's why we see such an influx of diabetic kids the past few decades. All that sugar so easily available, the sweets, the sodas, the energy drinks, the processed food from the store and the fast food joints loaded with sugars every step of the way.
When I said catastrophic, I truly meant it, I hope this helps you feel just how heavy the burden we place on ourselves by eating a diet rich in these simple concentrated sugars. Fortunately, this isn't something irreversible or impossible to avoid and it's never too late to make a change. You can reap the benefits of removing most of these sugars from your diet in a matter of weeks if you simply start paying attention more to what you eat, where you get your food from and how much of it you prepare yourself from whole food sources or minimally processed sources. Avoid the obviously sweet and processed stuff like sodas, energy drinks, candy, cookies and so on, make those homemade deserts from the bakery or your friends/family a treat you have once in a while, not daily or even weekly. When buying groceries pay attention to the nutrition labels at the back, read for carbohydrate / sugar content or ingredients that are obviously simple sugars like the ones mentioned in the video. Reduce your reliance on takeout or fast food. Go easy on the pastas and the white breads and the white rice, these are also fairly processed sources of simple concentrated sugar (yes, white processed flour is one as well, so that will make you monitor your intake of doughs and pasta more closely).
You don't have to give up all the sugar all the time, just be aware of your daily intake and from what sources you're getting them. Some items you are better off for good, like soda (if you must, diet soda is a better alternative but really ask yourself do you really need soda in your life at all). Find better replacements to help with cravings, like eat more fruit instead of candy, replace cereal with milk for breakfast with whole grains like oats (again, what if they sneaked in more sugar to them) with some yogurt and berries. Replace the starchy veggies and grains with alternatives that come with more fiber, like brown rice over white rice, or whole wheat bread over plain white bread, or pasta made out of whole grain instead of the typical flour pasta.
If there is any one change in your life that you can make with not a lot of effort that will give you big benefits in both the short, the mid and the long term, especially that long term, it's to regulate your sugar intake. You will feel better and after all, isn't the point of health for us all to feel better for longer periods of time?
Thanks for your very great comment ! That is very true. I eat keto since october and have never felt better !
Wowww long comment hahahaha
Holy, that was great. I'm sure this sole comment will actually manage to change some people's attitude towards sugar. I'm gonna have to steal this.
I wonder if oil is not so good for us either since it doesn't come with the "full package" just like added sugar
One of the best comments ive ever seen
Hey, I love your content, it's very informative and has really inspired me to make better choices. I would be very interested in seeing another tier list style video about different mushrooms and fungus, I have no idea and have never heard about nutritional differences between different types of mushroom and I'm sure the same applies to most people. Thank you for making such amazing content, have a wonderful day!
very much appreciated for making this video. i wish that the whole world could watch it and absorb is precious information.
I used to eat Mc Donalds every day and drank 3 liters of ice tea daily.
I know exactly what that addiction feels like.
Fortunately I started learning about diet just for entertainment and now I'm eating a decent diet thanks to sources like you. Kicking the sugar addiction was the first thing I had to do to fix my diet.
What I wanna add is 90% of why my diet is good is because I pay attention to grocery shopping.
If I have tasty, convenient and good quality foods stacked at home the rest happens automatically.
If the full shopping cart looks like a healthy balanced diet than that's what my diet at home will look like.
great video. Should be noted that some healthier electrolyte drinks have sugar in them for a reason. It apparently leads to faster absorption to rehydrate quicker.
Great video. I've studied nutrition on my own for years to figure these things out. You're doing everyone a favor.
Love the format, great work!
What about a drink tier list? Idk exactly how you would do it but you could cover everything from milk, to water, different juices, beer, to coffee just to name a few examples!
Alright, soap box time but I feel like this one's important:
I honestly consider myself extremely fortunate. While I only started losing weight a year ago (150 lbs down baby), I was fully equipped with everything I needed to make the process as easy and painless as possible.
-A food scale
-C-grade math skills
-Kitchen skills drilled into me by grandma from age 5
Honestly, the last one was huge. I was able to adapt a TON of regular-ass recipes to be lower calorie, so I can pretty much eat normally and still not hit over 1800 calories a day. Most importantly, I know exactly what goes into my food. I even make my own sugar-free ketchup. Meanwhile, all my peers are spending 7-8 bucks a meal on food that is straight up poison or 10-15 on "healthy food" that is slightly less poison.
Being able to whip up some improvised chicken & veggie stir-fry in 20 minutes for like 3 bucks is not only a fifth of what takeout costs, it's also significantly lower in calories, fat and added sugar and you'll have enough leftovers for another full meal later. I can make a large lean beef or horse meat pot roast on the weekend and have meals prepped for the entire next week. It's the difference between eating like a worker drone vs. eating like a king.
Learn to cook people, it will save you time, money and possibly your life one day. It also impresses girls since most of them can't cook at all these days. Guy friends too when you can make 5 pizzas on movie night for 15 bucks.
And for those claiming they don't have the time:
In the age of affordable mobile devices you can just put on a podcast or a Netflix series while cooking so you don't even have to compromise on your smartphone addiction. Spend 1 hour of the American average of 7 of daily screen time doing something productive.
I actually had friends and co-workers call me and ask if I could make some pizzas for their date night instead of the local pizza place because mine are way better and I only ask half what they ask. I love being surrounded by the culinarily challenged. Cooking is the #1 life skill. Thanks for forcing me to help out in the kitchen after school every day grandma.
Excellent point - the best food is usually going to be what you make yourself with good basic ingredients. With UA-cam, anyone can learn to be a decent cook. Congrats on the weight loss.
I literally listen to things when i cook too lol
Brilliant. This pretty much sums up the topic nicely and I absolutely love the point you made at the very end about the importance of having a healthy relationship with food - I feel like this one goes over a lot of people’s heads.
Great channel, love to binge your Tier List videos, this format is great as well - glad that people in the comments agree
Yep, good point, sadly it was less than 5% of the whole video. People go from eating pure sh... to avoid anything processed as the plague, no matter the context (not eating a piece of cake at a Wedding as if they were Cbum preparing for the Olympia, for instance). I appreciate the message, and understand the use of "fear" to raise awareness, but generally this kind of stuff ends with some kind of "paranoia" from the user, which at the end is still harmful.
Loved it. This subject is so important and for sure not brought up as much as it should. Keep it up👑
I’ve been struggling a lot with this lately because I don’t want to completely limit myself and not have anything I enjoy but I keep noticing all the sugars added to literally anything and it makes me feel bad eating it knowing that it’s bad for me. So I try to only buy things with no added sugars and when I cook my own food try to only use maple syrup and honey if needed
Try date paste or sweeteners like stevia or frozen fruit
Also adding some salt and spices can add healthy flavor
adding frozen fruit to something like plain greek yogurt is sweet delicious and healthy so if you want something for your sweet tooth thats a good recommendation
@@linuxramblingproductions8554 I second this. Try keep it to sweet things like fruits. Because of the other nutrients (mainly fibre), your body breaks it down slower and it doesn't spike your blood sugar nearly as much.
it's ok to have sugar occasionally but the key is to build a healthy foundation of dietary habits that consists mostly of healthier foods. getting there isn't a matter of eliminating every unhealthy food from your life but instead making incremental improvements to the long term composition of your food intake
i wanted to hate this channel because it’s youtube but it’s actually wonderful, factual, unbiased, and easily digestible. please never lose sight of your mission and change, this is information everyone has the right to know
nice. wish u have more video… your videos are so clarifying and simple to understand. i’m starting to learning bout diet through ur videos and had helped me a ton to understand nutrition. looking forward for more of your contents! 🎉❤
thanks for the video maaan. besides being made on ppt or something(which I rlly enjoyed btw), I think that your skills as a narator and your great voice makes this whole video very well put together. And yes, I did learn many things. thank you
You said this video was gonna be bland. It didn't feel like this at all. Even though I knew the stuff you talked about here, i watched the whole thing. You have a very entertaining, easy going editing style which makes your educational videos very watchable, even for my ADHD ass.
LETS GO LADS, LETS GO!
the passion in this video is palpable
Sugar good
Added sugar bad
I switched to a whole food plant-based way of eating about two months ago and am enjoying the journey. When I remember the foods I ate before, I am appalled and surprised that I have lived this long, seventy-seven. I don't have a problem avoiding sugar, but salt is my real craving. I watch Dr. Greger's videos and follow his links to others who advocate for plant-based eating and, Talons' great presentations.
there is nothing wrong with salt
Nothing wrong with naturally-raised no drug added meats and eggs. The data has been very clear these proteins are healthy for you and mandatory for optimal health.
@@joshhambleton90 OK.
@@acz88 You do you.
@@acz88I've been vegan for 6 years now and I'm doing fine so 🤷🏻♂️
Every video you put out is filled to the brim with information 💪
I enjoy this format of delivery
I would love for you to do a video about sugar substitutes and whether or not they are healthy. I quit eating aspertame and sucralose years ago after reading negative information about both, and mostly just avoided anything sweetened whether naturally or artificially. But a couple years ago, I started seeing sugar alcohols (xylitol, erythritol) and monk fruit, and read that these had all been used for years in Europe without health problems, so I started buying things like Nick's ice cream as a treat. Now just yesterday I see new research linking erythritol to heart disease risk. 🤯 But another article today saying it's still probably safe. I'd love to see you take on all these sugar alternatives and maybe make a tiered list based on safety, negative side effects, etc. I'm so confused.
I really appreciate your ranking videos. They help confidently decide what to buy at the grocery store! May you please make a video ranking cooking oils?
Love the channel, I’ve learned a lot. Subscribed. Keep them coming when you can👍
I DO love this format of delivery.
Yes, great video, conveying important information concisely and effectively
Thank god for this channel. I've been trying to quit sugar for the past year or so, turns out it's not so easy.
I've been without sweets or soda for almost a decade now (might slip once per month) and I feel SO MUCH BETTER. Once you get out of added sugars you don't need them! It's all too sweet for me now. From the full screen of "Where are added sugars" that you listed I'm proud to say that I use none of these products. If I want something sweet I eat fruits and I do quite a lot. Thank you so much for helping me take care of my body. Best channel
Love the old-school editing style, very charming
I love your videos. Somehow they are entertaining, I am more inclined to watch a 40 minute video of you talking and ranking fruits than listening in class about anything. I would love it if you do a video explaining the different amino acids, types of fats, carbs and protein.
So grateful I came across your channel. Huge thanks to you
Such a fantastic channel! Keep up the outstanding work!
The way I just got a chips ahoy ad after finishing your video. How ironic. Great video!
I really do think that sugar addiction is very real. Why isn't classified as one yet is beyond me. And for me, personally, it's so hard to stop. Even when I'm full and my body is telling me to stop, I can't. I'm working on it though. Wish me luck! And I wish it for others too who are trying to get over this.
great format thank you!!! I love your presentation skills !!!
Great video, good format, keep it up
Loved this video!!
NEVER STOP POSTING PLEASE
Please more videos like this breaking down health information this is so very needed especially in these times
I love watching videos like this, which speak about the science behind these things, because the understanding, concretely, of how and why sugar definitely and undeniably IS affecting me is the best way to jumpstart my will and commitment to actually changing what I eat in order to care for myself in a disciplined way.
It's a gift to learn and understand:) and it's also challenging to commit and grow consistently.
But a gift nevertheless.
Edit!! And to add, I appreciate his disclaimer at the end about tolerating imperfection and finding a balance which accommodates your psyche:)
whoa this video is so great, thank you, hope it will go viral and one day this madness ends. waiting for more vid like these 🎉😊
Sugary foods are by far my favorite kind, but I’ve reduced my added sugar intake to 3g a day for over a month, and it’s worked wonders. I never knew what it felt like to have consistent energy. I’m looking forward to treating myself on special occasions, but that’ll be it. Quitting sugar has changed me fundamentally. It’s made me believe in myself and shown me what it’s like to care for myself. Keeping that in mind helps me beat cravings. I encourage everyone to do the same.
Just found your channel and this is great content! Thank you so much for the information. I've been binging your videos for the past couple of days 😅