The most life-changing advice I ever received was to make every meal half fruits and vegetables--mostly vegetables, the more colors the better, and potatoes don't count (they go in the other half of the meal). That said, this is a blog about all foods and how they affect mind, body, microbes, and the planet.
Monday, August 27, 2012
ARE YOU TELLING YOUR BODY TO STORE FAT?
Guess what. Researchers have identified something that ramps up appetite, slows down metabolism, and is addictive! Guess what else. You’ll probably be eating it today. It’s fructose!
Researchers at the University of Colorado believe fructose is responsible for many modern ailments: obesity, type 2 diabetes, hypertension, heart disease, and possibly some cancers. They’ve been doing loads of experiments that prove this. You can read about their discovery process in the book The Fat Switch.
You can also listen to an interview with the author and research leader Dr. Richard Johnson, Professor of Medicine at the University of Colorado. Here’s my brief summary of what he says:
Fructose is a sugar commonly found in nature, in fruit for example, where it’s bound up with lots of minerals, nutrients, and fiber so it’s released slowly into the body (less slowly if the fruit has been dried or made into juice).
Fructose is also in table sugar (sucrose). Sucrose is made from sugar cane or sugar beets. It’s one molecule of fructose joined to one molecule of glucose.
Glucose is the body’s main source of energy and is metabolized immediately by our cells. Fructose, on the other hand, is metabolized first by the liver. The liver turns fructose into glucose but releases it only if the body needs glucose, otherwise it turns the newly created glucose into triglycerides (fat) and stores it for later. For some of us, however, later never comes because we keep throwing fructose in faster than our bodies can use it.
Evolution has taught our bodies that fat stores are important for a rainy day -- or a blizzard -- or a drought -- when we’ll be stuck without food indefinitely. In other words, our bodies are designed similarly to the bodies of bears and squirrels and birds -- to stock our fat cells for use later. When we trip the fat switch by eating too much fructose, our bodies go into store-fat-and-conserve-it mode thinking they’re doing us a favor.
Enter high fructose corn syrup. High fructose corn syrup (HFCS) was introduced to the food industry in the 70’s and has become its favorite for sweetening just about everything -- soft drinks, condiments, cereals, baked goods, meats, yogurt, soups, you name it. The problem it presents for us as consumers is that because the fructose in HFCS is not bound to the glucose, it gets into our systems Really Fast, overwhelming our livers, and triggering fat build up, constant hunger, and energy conservation (laziness). After a while the fat build-up leads to disease, because our bodies weren’t meant to store all that fat indefinitely.
So if you’re in fat storage mode, how do you get out of it?
1) Stop consuming high fructose corn syrup.
2) Limit your consumption of table sugar.
3) Eat fruit, but avoid juice and dried fruit.
4) Stay away from refined carbohydrates -- breads/pasta/cereals. Your body converts them to glucose very quickly and if you’re in fat storage mode, the liver can and will convert that glucose to fat.
5) Eat more nutrient-dense foods like vegetables, meat, eggs, fish, seeds & nuts. The body will feel nourished and, hopefully, stop preparing for famine.
6) Stretch out the time between your last meal of the day and your first meal of the next day -- the longer you can “fast” in between, the more likely you are to start burning fat.
7) If you have enough energy, try to do some exercise in the morning on an empty stomach, further triggering fat burning. If you don’t have the energy to do this though, you may just trigger an extra big appetite, so be cautious.
8) Once you’ve changed your eating habits, look in the mirror, smile, and tell your body: “Good news! The blizzard is over!”
Actually, Dr. Johnson does not cover #8. Also, he does not discuss artificial sweeteners in his interview. However, there’s lots of evidence that artificial sweeteners induce hunger and fat build up around the waist, so if you’re in fat storage mode, avoid them.