59.
White Sugar
The Sweet Assassin
Almost everyone on planet loves “sweet foods” or “dessert”. The sweet taste in these foods comes from sugar. Sugar, or table sugar as we know it, is the white crystalline substance produced by industrial processes (mostly from sugar cane or sugar beets) by refining it down to pure sucrose, after taking away all the vitamins, minerals, proteins, enzymes and other beneficial nutrients.
It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer. Simply put, sugar is a concentrated unnatural substance, which the human body is not able to handle, at least not in quantities that is ingested in today’s lifestyle.
Most of the products we consume daily are loaded with sugar! The average healthy digestive system can digest and eliminate from half to one teaspoons of sugar daily, usually without noticeable problems (if damage is not already present).
World consumption of sugar varies significantly from country to country. In India the per capita consumption of white sugar is 54.3 pounds where as an average North American consumes a whopping 149 pounds of sugar every year.
To get a feel of what it means, stack 149 one-pound bags up in your kitchen and you’ll know just how much that is. You will barely have room for anything else.
“Not me,” you may quip, or “I couldn’t possibly eat that much sugar, someone else is making up for me.” While that may be possible, it is not very likely. Even if you rarely consume desserts, you may be surprised to learn some of the ways that sugar sneaks into your diet. Of course there are all the obvious places, such as soft drinks (the average North American drinks 486 ten-ounce cans of soda pop every year; each one contains about eight teaspoons of sugar), ice cream, cake, and cookies.
Nancy Appleton, author of the best-selling book Lick the Sugar Habit, identified some of the following lesser-known sources of sugar.
What about that hamburger you ate last weekend? Shockingly, the meat was most likely injected with a sugar solution to prevent it from shrinking. Many meat packers feed sugar to animals prior to slaughter. This “improves” the flavour and colour of cured meat, at least according to the food industry.
The average bottle or package of “juice” may not even contain a single drop of juice from any fruit. More likely, it is loaded with sugar, colours, and artificial flavours to give it that “natural” fruit juice flavour. Dry-roasted nuts, peanut butter, flavored yogurt, salad dressings, and many dry cereals (even many of your so-called healthy favourites) contain sugar. This one may shock you: some salts contain sugar! Almost half the calories found in most condiments, such as ketchup, come from sugar.
It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer. Simply put, sugar is a concentrated unnatural substance, which the human body is not able to handle, at least not in quantities that is ingested in today’s lifestyle.
Most of the products we consume daily are loaded with sugar! The average healthy digestive system can digest and eliminate from half to one teaspoons of sugar daily, usually without noticeable problems (if damage is not already present).
World consumption of sugar varies significantly from country to country. In India the per capita consumption of white sugar is 54.3 pounds where as an average North American consumes a whopping 149 pounds of sugar every year.
To get a feel of what it means, stack 149 one-pound bags up in your kitchen and you’ll know just how much that is. You will barely have room for anything else.
“Not me,” you may quip, or “I couldn’t possibly eat that much sugar, someone else is making up for me.” While that may be possible, it is not very likely. Even if you rarely consume desserts, you may be surprised to learn some of the ways that sugar sneaks into your diet. Of course there are all the obvious places, such as soft drinks (the average North American drinks 486 ten-ounce cans of soda pop every year; each one contains about eight teaspoons of sugar), ice cream, cake, and cookies.
Nancy Appleton, author of the best-selling book Lick the Sugar Habit, identified some of the following lesser-known sources of sugar.
What about that hamburger you ate last weekend? Shockingly, the meat was most likely injected with a sugar solution to prevent it from shrinking. Many meat packers feed sugar to animals prior to slaughter. This “improves” the flavour and colour of cured meat, at least according to the food industry.
The average bottle or package of “juice” may not even contain a single drop of juice from any fruit. More likely, it is loaded with sugar, colours, and artificial flavours to give it that “natural” fruit juice flavour. Dry-roasted nuts, peanut butter, flavored yogurt, salad dressings, and many dry cereals (even many of your so-called healthy favourites) contain sugar. This one may shock you: some salts contain sugar! Almost half the calories found in most condiments, such as ketchup, come from sugar.
Blocking The Body’s Immune Response
Refined sugar, in the large doses we consume, may be one of the worst poisons we put into our bodies. Sugar blocks your body’s immune response for between four and six hours. That means your body is more likely to fall prey to the thousands of viruses, bacteria, and other infectious diseases present in our environment and in our bodies during that time.
Although we are quick to blame those pesky pathogens, we rarely look to that decadent triple chocolate cake or that delicious sundae. How could anyone fault something that looks and tastes so sweet?
The proper functioning of white blood cells is integral to a healthy immune system. Research shows that both sugar and alcohol consumption inhibit white blood cell activity. The amount of sugar in one soft drink will stop white blood cell activity within thirty minutes and normal activity will not resume for four to five hours. You are more vulnerable to bacterial and viral infections after consuming sweets because your white blood cells are unable to function properly to fight these foreign invaders.
Plenty of studies link sugar consumption to cancer, hormonal disruptions, arthritis, osteoporosis, cataracts, and many other degenerative diseases, the list of which is massive.
In one study hamsters were fed diets high in sucrose (refined white sugar). Some were also fed calcium supplements in their food. The calcium made no difference—the hamsters developed osteoporosis, regardless of how much calcium was in their food. Researchers credited high sugar consumption as the primary cause of osteoporosis in this study.
Sugar makes the pH in your body very acidic. Countless studies link acidic body chemistry with disease. The same diseases that thrive in an acidic body rarely exist if the body is returned to a more neutral pH. In the case of osteoporosis, your body recognizes that acidic blood can cause damage to your arteries, organs, and central nervous system.
In its wisdom, your body recognizes that drawing calcium from the bones neutralizes the body’s pH. This mechanism is fine for short-term amounts of acidity but it is a contributing factor to osteoporosis over the long term.
Sugar also contains over sixty synthetic chemicals left over from the many processes it endures to transform a thick, fibrous, brownish stalk of sugar cane into the white crystalline substance we call sugar.
Although you will not find bleach, deodorizers, and all kinds of other garbage listed on the label, you would find it present in small amounts if you took some sugar to a laboratory for analysis. Not to mention that government regulations insist that white sugar must have all the vitamins and minerals removed so that it can be labelled “sucrose.” These nutrients and fibre “waste” products are the substances that help your body digest sugar without massive blood sugar fluctuations.
High sugar products give instant energy and a feeling of “high” which is why they are now being consumed to the level of addiction by the younger generation.
You could say that sugar tends to throw off the homeostatic balance of the whole body by increasing the production of adrenaline by many times. In essence, sugar stimulates the nervous system by inducing a flight or fight response.
Sugar also adversely affect body weight and hormones; it also causes fatigue, increased hyperactivity and tooth decay.
Refined sugar provides empty calories and if a lot of your food contains sugar, there’s no room for the nutrients you need to stay healthy. When sugar isn’t needed, it’s stored as fat, and by eating sugar, you’re also raising levels of the hormone insulin in your blood. Insulin stores fat, a risk factor of diabetes, and can damage artery walls, making it easier for cholesterol and fat to build up and cause heart disease.
Refined sugar, because it is devoid of all nutrients, robs the body of its stores of various vitamins, minerals and enzymes. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues. These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result.
Research has also shown that refined sugar may be one of the major dietary risk factors in gallstone disease. Gallstones are composed of fats and calcium. Sugar can disturb the natural mineral balance in the body, and one of the minerals, calcium, can become toxic or nonfunctioning, depositing itself anywhere in the body, including the gallbladder.
The escalating aggressive behavioural pattern in adolescents perturbs everyone today. While many believe that the violence shown on television and cinemas is to be blamed, there is one hidden cause for this. Refined sugar are now being linked to various mental problems. Our brains are very sensitive and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.
Many nutritionists believe that sugar can be addictive and it is difficult to break the habit of excess sugar intake. In fact, sugar does more damage than any other poison, drug or narcotic because :
-It is considered a “food” and ingested in such massive quantities.
-The damaging effects begin early, from the day a baby is born and is fed sugar in its formula. Even mothers milk is contaminated with it if the mother eats sugar.
-Practically 95% of people are addicted to it to some degree or other
You don’t have to be a physician or a scientist to notice the expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.
Although we are quick to blame those pesky pathogens, we rarely look to that decadent triple chocolate cake or that delicious sundae. How could anyone fault something that looks and tastes so sweet?
The proper functioning of white blood cells is integral to a healthy immune system. Research shows that both sugar and alcohol consumption inhibit white blood cell activity. The amount of sugar in one soft drink will stop white blood cell activity within thirty minutes and normal activity will not resume for four to five hours. You are more vulnerable to bacterial and viral infections after consuming sweets because your white blood cells are unable to function properly to fight these foreign invaders.
Plenty of studies link sugar consumption to cancer, hormonal disruptions, arthritis, osteoporosis, cataracts, and many other degenerative diseases, the list of which is massive.
In one study hamsters were fed diets high in sucrose (refined white sugar). Some were also fed calcium supplements in their food. The calcium made no difference—the hamsters developed osteoporosis, regardless of how much calcium was in their food. Researchers credited high sugar consumption as the primary cause of osteoporosis in this study.
Sugar makes the pH in your body very acidic. Countless studies link acidic body chemistry with disease. The same diseases that thrive in an acidic body rarely exist if the body is returned to a more neutral pH. In the case of osteoporosis, your body recognizes that acidic blood can cause damage to your arteries, organs, and central nervous system.
In its wisdom, your body recognizes that drawing calcium from the bones neutralizes the body’s pH. This mechanism is fine for short-term amounts of acidity but it is a contributing factor to osteoporosis over the long term.
Sugar also contains over sixty synthetic chemicals left over from the many processes it endures to transform a thick, fibrous, brownish stalk of sugar cane into the white crystalline substance we call sugar.
Although you will not find bleach, deodorizers, and all kinds of other garbage listed on the label, you would find it present in small amounts if you took some sugar to a laboratory for analysis. Not to mention that government regulations insist that white sugar must have all the vitamins and minerals removed so that it can be labelled “sucrose.” These nutrients and fibre “waste” products are the substances that help your body digest sugar without massive blood sugar fluctuations.
High sugar products give instant energy and a feeling of “high” which is why they are now being consumed to the level of addiction by the younger generation.
You could say that sugar tends to throw off the homeostatic balance of the whole body by increasing the production of adrenaline by many times. In essence, sugar stimulates the nervous system by inducing a flight or fight response.
Sugar also adversely affect body weight and hormones; it also causes fatigue, increased hyperactivity and tooth decay.
Refined sugar provides empty calories and if a lot of your food contains sugar, there’s no room for the nutrients you need to stay healthy. When sugar isn’t needed, it’s stored as fat, and by eating sugar, you’re also raising levels of the hormone insulin in your blood. Insulin stores fat, a risk factor of diabetes, and can damage artery walls, making it easier for cholesterol and fat to build up and cause heart disease.
Refined sugar, because it is devoid of all nutrients, robs the body of its stores of various vitamins, minerals and enzymes. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues. These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result.
Research has also shown that refined sugar may be one of the major dietary risk factors in gallstone disease. Gallstones are composed of fats and calcium. Sugar can disturb the natural mineral balance in the body, and one of the minerals, calcium, can become toxic or nonfunctioning, depositing itself anywhere in the body, including the gallbladder.
The escalating aggressive behavioural pattern in adolescents perturbs everyone today. While many believe that the violence shown on television and cinemas is to be blamed, there is one hidden cause for this. Refined sugar are now being linked to various mental problems. Our brains are very sensitive and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.
Many nutritionists believe that sugar can be addictive and it is difficult to break the habit of excess sugar intake. In fact, sugar does more damage than any other poison, drug or narcotic because :
-It is considered a “food” and ingested in such massive quantities.
-The damaging effects begin early, from the day a baby is born and is fed sugar in its formula. Even mothers milk is contaminated with it if the mother eats sugar.
-Practically 95% of people are addicted to it to some degree or other
You don’t have to be a physician or a scientist to notice the expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.
Sugar - Role In Shaping The World History
The consumption of sugar and its history gives a great insight into various inter-related issues, such as economics, human rights, slavery, environmental issues, health, consumerism issues and so on. We also see a hint at the “hidden costs” and impacts to society.
Historically, around 1000 years ago, sugar was used in a variety of ways, such as:
- For medicinal purposes (because unrefined sugar is beneficial in limited quantities)
- As a preservative
- As a spice
- As a sweetener, of course.
Records show that in India it was extensively used. In Europe, up to the seventeenth century, it was an expensive luxury item. To be consumed by the masses, this luxury had to be turned into a necessity and be available in abundance to drive prices down.
Historically, around 1000 years ago, sugar was used in a variety of ways, such as:
- For medicinal purposes (because unrefined sugar is beneficial in limited quantities)
- As a preservative
- As a spice
- As a sweetener, of course.
Records show that in India it was extensively used. In Europe, up to the seventeenth century, it was an expensive luxury item. To be consumed by the masses, this luxury had to be turned into a necessity and be available in abundance to drive prices down.
Colonialism, Slavery And Sugar Plantations
Sugar was a lucrative trade in the fifteenth and sixteenth centuries. The growing of Spain and Portugal’s sugarcane was expanded into the Caribbean and parts of South America. From there, it would be shipped to places like Lisbon for refining.
While this led to an industry growing from this, it also came with some costs. One such cost was slavery.
The slave trade was a major factor in the expansion of the sugar industries. The growing demand for and production of sugar created the plantation economy in the New World and was largely responsible for the expansion of the Atlantic slave trade in the sixteenth, seventeenth and eighteenth centuries. From 1701 to 1810 almost one million slaves were brought to Barbados and Jamaica to work the sugar plantations.
Sugar became the focus of an industry, a sugar complex that combined the sugar plantations, the slave trade, long-distance shipping, wholesale and retail trade, and investment finance. Slave children were also used on sugar plantations. (Richard Robbins, Global Problems and the Culture of Capitalism, pp. 215-216)
With the rise in consumerism, there has been a rise in sugar use and with the increasing work demands, partly a result of rising consumerism, there has been a rise in convenience and fast foods. This implies more sugar!
Just take a look at the sugar consumption trends of the past 300 years in the developed countries:
- In 1700, the average person consumed about 4 pounds of sugar per year.
- In 1800, the average person consumed about 18 pounds of sugar per year.
- In 1900, individual consumption had risen to 90 pounds of sugar per year.
- In 2009, the average person consumed a whopping 149 pounds of sugar per year!
While this led to an industry growing from this, it also came with some costs. One such cost was slavery.
The slave trade was a major factor in the expansion of the sugar industries. The growing demand for and production of sugar created the plantation economy in the New World and was largely responsible for the expansion of the Atlantic slave trade in the sixteenth, seventeenth and eighteenth centuries. From 1701 to 1810 almost one million slaves were brought to Barbados and Jamaica to work the sugar plantations.
Sugar became the focus of an industry, a sugar complex that combined the sugar plantations, the slave trade, long-distance shipping, wholesale and retail trade, and investment finance. Slave children were also used on sugar plantations. (Richard Robbins, Global Problems and the Culture of Capitalism, pp. 215-216)
With the rise in consumerism, there has been a rise in sugar use and with the increasing work demands, partly a result of rising consumerism, there has been a rise in convenience and fast foods. This implies more sugar!
Just take a look at the sugar consumption trends of the past 300 years in the developed countries:
- In 1700, the average person consumed about 4 pounds of sugar per year.
- In 1800, the average person consumed about 18 pounds of sugar per year.
- In 1900, individual consumption had risen to 90 pounds of sugar per year.
- In 2009, the average person consumed a whopping 149 pounds of sugar per year!
Children — The Ultimate “Market”
The increasing consumption of sugar and related products has of course also been directed towards children and Eric Schlosser, author of New York Times bestseller, Fast Food Nation, is worth quoting:
“Liquid Candy,” a 1999 study by the Center for Science in the Public Interest, describes who is not benefiting from the beverage industry’s latest marketing efforts: the children.
- In 1978, the typical teenage boy in the United States drank about seven ounces of soda every day; today he drinks nearly three times that amount, deriving 9 percent of his daily caloric intake from soft drinks.
- Soda consumption among teenage girls has doubled within the same period, reaching an average of twelve ounces a day.
- A significant number of teenage boys are now drinking five or more cans of soda every day.
Each can contains the equivalent of about ten teaspoons of sugar. Coke, Pepsi, Mountain Dew, and Dr Pepper also contain caffeine. These sodas provide empty calories and have replaced far more nutritious beverages in the American diet.
- Excessive soda consumption in childhood can lead to calcium deficiencies and a greater likelihood of bone fractures.
- About twenty years ago, teenage boys in the United States drank twice as much milk as soda; now they drink twice as much soda as milk.
Soft-drink consumption has also become commonplace among American toddlers.
- About one-fifth of the nation’s one—and two-year olds now drink soda.
- “In one of the most despicable marketing gambits,” Michael Jacobson, the author of “Liquid Candy” reports, “Pepsi, Dr Pepper and Seven-Up encourage feeding soft drinks to babies by licensing their logos to a major maker of baby bottles, Munchkin Bottling, Inc.”
- A 1997 study published in the Journal of Dentistry for Children found that many infants were indeed being fed soda in those bottles.
“Liquid Candy,” a 1999 study by the Center for Science in the Public Interest, describes who is not benefiting from the beverage industry’s latest marketing efforts: the children.
- In 1978, the typical teenage boy in the United States drank about seven ounces of soda every day; today he drinks nearly three times that amount, deriving 9 percent of his daily caloric intake from soft drinks.
- Soda consumption among teenage girls has doubled within the same period, reaching an average of twelve ounces a day.
- A significant number of teenage boys are now drinking five or more cans of soda every day.
Each can contains the equivalent of about ten teaspoons of sugar. Coke, Pepsi, Mountain Dew, and Dr Pepper also contain caffeine. These sodas provide empty calories and have replaced far more nutritious beverages in the American diet.
- Excessive soda consumption in childhood can lead to calcium deficiencies and a greater likelihood of bone fractures.
- About twenty years ago, teenage boys in the United States drank twice as much milk as soda; now they drink twice as much soda as milk.
Soft-drink consumption has also become commonplace among American toddlers.
- About one-fifth of the nation’s one—and two-year olds now drink soda.
- “In one of the most despicable marketing gambits,” Michael Jacobson, the author of “Liquid Candy” reports, “Pepsi, Dr Pepper and Seven-Up encourage feeding soft drinks to babies by licensing their logos to a major maker of baby bottles, Munchkin Bottling, Inc.”
- A 1997 study published in the Journal of Dentistry for Children found that many infants were indeed being fed soda in those bottles.
An Enormous Employer Of Labor, Capital And Resources. But Is It Productive?
Sugar production and consumption has increased. Given the rise in consumption of other sweet foods, such as chocolates, jams, sugar in bread, and later, in soda drinks and other confectioneries, candies, sweets and fast foods etc, the amount of land to produce sugar, refine it, and support the industry has also increased. That is, even more resources have been expended.
Centralized mass production of refined sugar affects the environment in numerous ways:
-Forests must be cleared to plant sugar. -Wood or fossil fuel is needed in processing steps.
-Waste products from processing affect the environment.
-Parallel consumption of other items related to sugar, including coffee, tea, chocolate, etc all collectively put additional resource requirements on the environment.
-Then there are ‘numerous’ “hidden” or “external” costs.
Furthermore, some of the industries involved in sugar (or sugar related products) have caused some problems that other segments of society have to deal with. Cultural, health and economic problems arising out of Coke’s colonization of Latin America, can be cited as an example. (Kari Lydersen, Sugar and Blood: Coke in Latin America, Lip Magazine, 28 May 2002)
Note here how a luxury-turned-necessity product consumed en masse has produced so many negative side effects. It can even be suggested that almost the entire sugar industry of the present day (and all the things dependent on it) wastes many resources and that the true costs (economic, political, social, health, environmental etc) are not accounted for by the industry. After all, the way economic progress is measured today, through things like growth rates, GDP, GNP etc, all these industries contribute to those measures.
Modern sugar industry has emerged from a dark era of colonial oppression. But the exploitation continues, from slavery it has moved to consumers and children (albeit in another form), while the environment continues to suffer.
Centralized mass production of refined sugar affects the environment in numerous ways:
-Forests must be cleared to plant sugar. -Wood or fossil fuel is needed in processing steps.
-Waste products from processing affect the environment.
-Parallel consumption of other items related to sugar, including coffee, tea, chocolate, etc all collectively put additional resource requirements on the environment.
-Then there are ‘numerous’ “hidden” or “external” costs.
Furthermore, some of the industries involved in sugar (or sugar related products) have caused some problems that other segments of society have to deal with. Cultural, health and economic problems arising out of Coke’s colonization of Latin America, can be cited as an example. (Kari Lydersen, Sugar and Blood: Coke in Latin America, Lip Magazine, 28 May 2002)
Note here how a luxury-turned-necessity product consumed en masse has produced so many negative side effects. It can even be suggested that almost the entire sugar industry of the present day (and all the things dependent on it) wastes many resources and that the true costs (economic, political, social, health, environmental etc) are not accounted for by the industry. After all, the way economic progress is measured today, through things like growth rates, GDP, GNP etc, all these industries contribute to those measures.
Modern sugar industry has emerged from a dark era of colonial oppression. But the exploitation continues, from slavery it has moved to consumers and children (albeit in another form), while the environment continues to suffer.
Fat or Sugars : Which Is Worse?
According to Andrew Weil, M.D., the saturated fat lauded in this menu won’t kill you. It may even be the safest element of the meal.
Saturated fat is made of fatty acid chains that cannot incorporate additional hydrogen atoms. It is often of animal origin, and is typically solid at room temperature. Its relative safety has been a theme in nutrition science for at least the last decade, but a significant exoneration took place recently. An analysis that combined the results of 21 studies, published in The American Journal of Clinical Nutrition found that “saturated fat was not associated with an increased risk” of coronary heart disease, stroke or coronary vascular disease.
Although this was not a true study, it was a big analysis. It aggregated information from nearly 348,000 participants, most of whom were healthy at the start of the studies. They were surveyed about their dietary habits and followed for five to 23 years. In that time, 11,000 developed heart disease or had a stroke. Researcher Ronald M. Krauss of the Oakland Research Center in California found that there was no difference in the risk of heart disease or stroke between people with the lowest and highest intakes of saturated fat.
This contradicts nutritional dogma we’ve heard repeated since 1970, when a physiologist named Ancel Keys published his “Seven Countries” study that showed animal fat consumption strongly predicted heart attack risk. His conclusions influenced dietary guidelines for decades to come, but other researchers pointed out that if 21 other countries had been included in that study, the association that Keys observed would have been seen as extremely weak.
Meanwhile, in the years since, there has been increasing evidence that added sweeteners in foods may contribute to heart disease. Sweeteners appear to lower levels of HDL cholesterol (the higher your HDL, the better) and raise triglycerides (the lower the better). That’s according to a study of more than 6,000 adults by Emory University and the Centers for Disease Control and Prevention, and published in The Journal of the American Medical Association.
People who received at least 25 percent of their daily calories from any type of sweetener had more than triple the normal risk of having low HDL levels than those who consumed less than five percent of their calories from sweeteners. Beyond that, those whose sugar intake made up 17.5 percent or more of daily calories were 20 to 30 percent more likely to have high triglycerides.
Science writer Gary Taubes has done more than anyone else to deconstruct the Keys mythos and replace it with a more sensible view. In his revolutionary book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, he presents more than 600 pages of evidence that lead to these conclusions:
1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease of civilization.
Saturated fat is made of fatty acid chains that cannot incorporate additional hydrogen atoms. It is often of animal origin, and is typically solid at room temperature. Its relative safety has been a theme in nutrition science for at least the last decade, but a significant exoneration took place recently. An analysis that combined the results of 21 studies, published in The American Journal of Clinical Nutrition found that “saturated fat was not associated with an increased risk” of coronary heart disease, stroke or coronary vascular disease.
Although this was not a true study, it was a big analysis. It aggregated information from nearly 348,000 participants, most of whom were healthy at the start of the studies. They were surveyed about their dietary habits and followed for five to 23 years. In that time, 11,000 developed heart disease or had a stroke. Researcher Ronald M. Krauss of the Oakland Research Center in California found that there was no difference in the risk of heart disease or stroke between people with the lowest and highest intakes of saturated fat.
This contradicts nutritional dogma we’ve heard repeated since 1970, when a physiologist named Ancel Keys published his “Seven Countries” study that showed animal fat consumption strongly predicted heart attack risk. His conclusions influenced dietary guidelines for decades to come, but other researchers pointed out that if 21 other countries had been included in that study, the association that Keys observed would have been seen as extremely weak.
Meanwhile, in the years since, there has been increasing evidence that added sweeteners in foods may contribute to heart disease. Sweeteners appear to lower levels of HDL cholesterol (the higher your HDL, the better) and raise triglycerides (the lower the better). That’s according to a study of more than 6,000 adults by Emory University and the Centers for Disease Control and Prevention, and published in The Journal of the American Medical Association.
People who received at least 25 percent of their daily calories from any type of sweetener had more than triple the normal risk of having low HDL levels than those who consumed less than five percent of their calories from sweeteners. Beyond that, those whose sugar intake made up 17.5 percent or more of daily calories were 20 to 30 percent more likely to have high triglycerides.
Science writer Gary Taubes has done more than anyone else to deconstruct the Keys mythos and replace it with a more sensible view. In his revolutionary book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, he presents more than 600 pages of evidence that lead to these conclusions:
1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease of civilization.
I have been on a journey for the last ten years to find the best “diet” for my family. My son has already fought cancer, he was 5, and two of my boys are autistic. All three were diagnosed with ADHD. We had nutritionists and oncologists recommend diets for our kids and ourselves, but we never got healthy or better. So I started researching, and came across such conflicting reports, studies, opinions. I was overwhelmed. Being pushed by all large “forces” in our country into this food pyramid, we tried hard to do it the right way. To no avail. Then I happened to read about white sugar.
My kids are all off their ADHD meds, they are cured! The funny thing is, the doctors can’t believe it, and just seem to shrug off that removing white sugar cured them. Why can’t they see the obvious? I am sure glad I have.
~ Carolyn, Alberta, March 22, 2012
2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis - the entire harmonic ensemble of the human body. The more easily digestible and refined the carbohydrates, the greater the effect on our health, weight and well-being.
3. Sugars - sucrose and high-fructose corn syrup specifically — are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.
4. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer’s disease and other chronic diseases of modern civilization.
Looks like we would be much better off if we stopped worrying so much about fats, and instead made a concerted effort to avoid processed, quick-digesting carbohydrates — especially added sugars. Our obscene amount of sugar intake is the principal driver of the “diabesity” epidemic, sharply increases coronary risks and promises to put this generation of children at risk of dying sooner than their parents.
Whole or minimally processed foods - especially vegetables and fruits - have low glycemic loads. That means consuming these foods keeps blood sugar levels relatively stable, which in turn lowers both fat deposition and heart-disease risk. If you make a concerted effort to eat such foods and avoid sugar, you’ll soon lose your taste for it. The natural sugars in fruits and vegetables will provide all the sweetness you desire.
Finally Andrew Weil has an advice; while saturated fat appears to have no effect on heart health, eating too much can crowd out vitamins, minerals and fiber needed for optimal health. So he suggests sticking to a “saturated fat budget” which can be “spent” on some butter, or high quality, natural cheese a few times a week.
3. Sugars - sucrose and high-fructose corn syrup specifically — are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.
4. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer’s disease and other chronic diseases of modern civilization.
Looks like we would be much better off if we stopped worrying so much about fats, and instead made a concerted effort to avoid processed, quick-digesting carbohydrates — especially added sugars. Our obscene amount of sugar intake is the principal driver of the “diabesity” epidemic, sharply increases coronary risks and promises to put this generation of children at risk of dying sooner than their parents.
Whole or minimally processed foods - especially vegetables and fruits - have low glycemic loads. That means consuming these foods keeps blood sugar levels relatively stable, which in turn lowers both fat deposition and heart-disease risk. If you make a concerted effort to eat such foods and avoid sugar, you’ll soon lose your taste for it. The natural sugars in fruits and vegetables will provide all the sweetness you desire.
Finally Andrew Weil has an advice; while saturated fat appears to have no effect on heart health, eating too much can crowd out vitamins, minerals and fiber needed for optimal health. So he suggests sticking to a “saturated fat budget” which can be “spent” on some butter, or high quality, natural cheese a few times a week.
76 Additional Ways Sugar Can Ruin Your Health
In addition to throwing off your body’s homeostasis and wreaking havoc on your metabolic processes, excess sugar has a number of other significant consequences.
Nancy Appleton, PhD, author of the book Lick the Sugar Habit, contributed an extensive list of the many ways sugar can ruin your health from a vast number of medical journals and other scientific publications.
1. Sugar can suppress your immune system and impair your defenses against infectious disease. [1] [2] [3]
2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium. [4] [5][6] [7] [8]
3. Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children. [9] [10] [11]
4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.
[12] [13] [14] [15]
5. Sugar causes a loss of tissue elasticity and function. [16] [17] [18]
6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.[19] [20] [21] [22][23] [24] [25]
7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.[26] [27]
8. Sugar can weaken eyesight.[28]
9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.[29] [30] [31] [32] [33]
10. Sugar can cause premature aging.[34] In fact, the single most important factor that accelerates aging is insulin, which is triggered by sugar.
11. Sugar can lead to alcoholism.[35]
12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.[36] [37] [38]
13. Sugar contributes to obesity. [39]
14. Sugar can cause autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.[40] [41] [42]
15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections) [43]
16. Sugar can cause gallstones.[44]
17. Sugar can cause appendicitis.[45]
18. Sugar can cause hemorrhoids.[46]
19. Sugar can cause varicose veins.[47]
20. Sugar can elevate glucose and insulin responses in oral contraceptive users.[48]
21. Sugar can contribute to osteoporosis.[49]
22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.[50] [51] [52]
23. Sugar can lower your Vitamin E levels.[53]
24. Sugar can increase your systolic blood pressure.[54]
25. Sugar can cause drowsiness and decreased activity in children.[55]
26. High sugar intake increases advanced glycation end products (AGEs),which are sugar molecules that attach to and damage proteins in your body. AGEs speed up the aging of cells, which may contribute to a variety of chronic and fatal diseases. [56]
27. Sugar can interfere with your absorption of protein.[57]
28. Sugar causes food allergies.[58]
29. Sugar can cause toxemia during pregnancy.[59]
30. Sugar can contribute to eczema in children.[60]
31. Sugar can cause atherosclerosis and cardiovascular disease.[61] [62]
32. Sugar can impair the structure of your DNA.[63]
33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.[64] [65]
34. Sugar can make your skin age by changing the structure of collagen.[66]
35. Sugar can cause cataracts and nearsightedness.[67] [68]
36. Sugar can cause emphysema.[69]
37. High sugar intake can impair the physiological homeostasis of many systems in your body.[70]
38. Sugar lowers the ability of enzymes to function.[71]
39. Sugar intake is higher in people with Parkinson’s disease.[72]
40. Sugar can increase the size of your liver by making your liver cells divide, and it can increase the amount of fat in your liver, leading to fatty liver disease.[73] [74]
41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.[75] [76] Fructose is helping to drive up rates of kidney disease.
42. Sugar can damage your pancreas.[77]
43. Sugar can increase your body’s fluid retention.[78]
44. Sugar is enemy #1 of your bowel movement.[79]
45. Sugar can compromise the lining of your capillaries.[80]
46. Sugar can make your tendons more brittle.[81]
47. Sugar can cause headaches, including migraines.[82]
48. Sugar can reduce the learning capacity, adversely affect your children’s grades and cause learning disorders.[83] [84]
49. Sugar can cause an increase in delta, alpha, and theta brain waves, which can alter your ability to think clearly.[85]
50. Sugar can cause depression.[86]
51. Sugar can increase your risk of gout.[87]
52. Sugar can increase your risk of Alzheimer’s disease.[88] MRI studies show that adults 60 and older who have high uric acid are four to five times more likely to have vascular dementia, the second most common form of dementia after Alzheimer’s.
53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.[89] [90] [91] [92]
54. Sugar can lead to dizziness.[93]
55. Diets high in sugar will increase free radicals and oxidative stress.[94]
56. A high sucrose diet of subjects with peripheral vascular disease significantly increases platelet adhesion.[95]
57. High sugar consumption by pregnant adolescents can lead to a substantial decrease in gestation duration and is associated with a twofold-increased risk for delivering a small-for-gestational-age (SGA) infant.[96] [97]
58. Sugar is an addictive substance.[98]
59. Sugar can be intoxicating, similar to alcohol.[99]
60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.[100]
61. Decrease in sugar intake can increase emotional stability.[101]
62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.[102]
63. The rapid absorption of sugar promotes excessive food intake in obese subjects.[103]
64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).[104]
65. Sugar adversely affects urinary electrolyte composition.[105]
66. Sugar can impair the function of your adrenal glands.[106]
67. Sugar has the potential of inducing abnormal metabolic processes in normal, healthy individuals, thereby promoting chronic degenerative diseases.[107]
68. Intravenous feedings (IVs) of sugar water can cut off oxygen to your brain.[108]
69. Sugar increases your risk of polio.[109]
70. High sugar intake can cause epileptic seizures.[110]
71. Sugar causes high blood pressure in obese people.[111]
72. In intensive care units, limiting sugar saves lives.[112]
73. Sugar may induce cell death.[113]
74. In juvenile rehabilitation centers, when children were put on low sugar diets, there was a 44 percent drop in antisocial behavior. [114]
75. Sugar dehydrates newborns.[115]
76. Sugar can cause gum disease.[116]
It should now be crystal clear just how damaging sugar is. You simply cannot achieve your highest degree of health and vitality if you are consuming a significant amount of it.
Fortunately, your body has an amazing ability to heal itself when given the basic nutrition it needs, and your liver has an incredible ability to regenerate. If you start making changes today, your health will begin to improve, returning you to the state of vitality that nature intended.
Nancy Appleton, PhD, author of the book Lick the Sugar Habit, contributed an extensive list of the many ways sugar can ruin your health from a vast number of medical journals and other scientific publications.
1. Sugar can suppress your immune system and impair your defenses against infectious disease. [1] [2] [3]
2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium. [4] [5][6] [7] [8]
3. Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children. [9] [10] [11]
4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.
[12] [13] [14] [15]
5. Sugar causes a loss of tissue elasticity and function. [16] [17] [18]
6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.[19] [20] [21] [22][23] [24] [25]
7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.[26] [27]
8. Sugar can weaken eyesight.[28]
9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.[29] [30] [31] [32] [33]
10. Sugar can cause premature aging.[34] In fact, the single most important factor that accelerates aging is insulin, which is triggered by sugar.
11. Sugar can lead to alcoholism.[35]
12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.[36] [37] [38]
13. Sugar contributes to obesity. [39]
14. Sugar can cause autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.[40] [41] [42]
15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections) [43]
16. Sugar can cause gallstones.[44]
17. Sugar can cause appendicitis.[45]
18. Sugar can cause hemorrhoids.[46]
19. Sugar can cause varicose veins.[47]
20. Sugar can elevate glucose and insulin responses in oral contraceptive users.[48]
21. Sugar can contribute to osteoporosis.[49]
22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.[50] [51] [52]
23. Sugar can lower your Vitamin E levels.[53]
24. Sugar can increase your systolic blood pressure.[54]
25. Sugar can cause drowsiness and decreased activity in children.[55]
26. High sugar intake increases advanced glycation end products (AGEs),which are sugar molecules that attach to and damage proteins in your body. AGEs speed up the aging of cells, which may contribute to a variety of chronic and fatal diseases. [56]
27. Sugar can interfere with your absorption of protein.[57]
28. Sugar causes food allergies.[58]
29. Sugar can cause toxemia during pregnancy.[59]
30. Sugar can contribute to eczema in children.[60]
31. Sugar can cause atherosclerosis and cardiovascular disease.[61] [62]
32. Sugar can impair the structure of your DNA.[63]
33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.[64] [65]
34. Sugar can make your skin age by changing the structure of collagen.[66]
35. Sugar can cause cataracts and nearsightedness.[67] [68]
36. Sugar can cause emphysema.[69]
37. High sugar intake can impair the physiological homeostasis of many systems in your body.[70]
38. Sugar lowers the ability of enzymes to function.[71]
39. Sugar intake is higher in people with Parkinson’s disease.[72]
40. Sugar can increase the size of your liver by making your liver cells divide, and it can increase the amount of fat in your liver, leading to fatty liver disease.[73] [74]
41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.[75] [76] Fructose is helping to drive up rates of kidney disease.
42. Sugar can damage your pancreas.[77]
43. Sugar can increase your body’s fluid retention.[78]
44. Sugar is enemy #1 of your bowel movement.[79]
45. Sugar can compromise the lining of your capillaries.[80]
46. Sugar can make your tendons more brittle.[81]
47. Sugar can cause headaches, including migraines.[82]
48. Sugar can reduce the learning capacity, adversely affect your children’s grades and cause learning disorders.[83] [84]
49. Sugar can cause an increase in delta, alpha, and theta brain waves, which can alter your ability to think clearly.[85]
50. Sugar can cause depression.[86]
51. Sugar can increase your risk of gout.[87]
52. Sugar can increase your risk of Alzheimer’s disease.[88] MRI studies show that adults 60 and older who have high uric acid are four to five times more likely to have vascular dementia, the second most common form of dementia after Alzheimer’s.
53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.[89] [90] [91] [92]
54. Sugar can lead to dizziness.[93]
55. Diets high in sugar will increase free radicals and oxidative stress.[94]
56. A high sucrose diet of subjects with peripheral vascular disease significantly increases platelet adhesion.[95]
57. High sugar consumption by pregnant adolescents can lead to a substantial decrease in gestation duration and is associated with a twofold-increased risk for delivering a small-for-gestational-age (SGA) infant.[96] [97]
58. Sugar is an addictive substance.[98]
59. Sugar can be intoxicating, similar to alcohol.[99]
60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.[100]
61. Decrease in sugar intake can increase emotional stability.[101]
62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.[102]
63. The rapid absorption of sugar promotes excessive food intake in obese subjects.[103]
64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).[104]
65. Sugar adversely affects urinary electrolyte composition.[105]
66. Sugar can impair the function of your adrenal glands.[106]
67. Sugar has the potential of inducing abnormal metabolic processes in normal, healthy individuals, thereby promoting chronic degenerative diseases.[107]
68. Intravenous feedings (IVs) of sugar water can cut off oxygen to your brain.[108]
69. Sugar increases your risk of polio.[109]
70. High sugar intake can cause epileptic seizures.[110]
71. Sugar causes high blood pressure in obese people.[111]
72. In intensive care units, limiting sugar saves lives.[112]
73. Sugar may induce cell death.[113]
74. In juvenile rehabilitation centers, when children were put on low sugar diets, there was a 44 percent drop in antisocial behavior. [114]
75. Sugar dehydrates newborns.[115]
76. Sugar can cause gum disease.[116]
It should now be crystal clear just how damaging sugar is. You simply cannot achieve your highest degree of health and vitality if you are consuming a significant amount of it.
Fortunately, your body has an amazing ability to heal itself when given the basic nutrition it needs, and your liver has an incredible ability to regenerate. If you start making changes today, your health will begin to improve, returning you to the state of vitality that nature intended.
References:
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[3] Stanhope KL, Schwarz JM, Keim NL, Griffen SC, Bremer AA, Graham JL, Hatcher B, Cox CL, Dyachenko A, Zhang W, McGahan JP, Seibert A, Krauss RM, Chiu S, Schaefer EJ, Ai M, Otokozawa S, Nakajima K, Nakano T, Beysen C, Hellerstein MK, Berglund L and Havel PJ. “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans,” J Clin Invest. 2009; 119(5):1322-1334
[4] Park A. “All sugars aren’t the same: Glucose is better, study says,” Time Magazine, April 21, 2009
[5] Appleton N. Lick the Sugar Habit (1996) Avery, 2nd Ed. 272 pp.
[6] Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613
[7] Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis and Resistance to Disease, Dental Survey. 1976;52(12):46_48
[8] Couzy, F., et al. “Nutritional Implications of the Interaction Minerals,” Progressive Food and Nutrition Science 17;1933:65-87
[9] Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium Losses. Metabolism. June 1986;35:515_518
[10] Fields, M.., et al. Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets, Journal of Clinical Nutrition. 1983;113:1335_1345
[11] Lemann, J. Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium. Journal of Clinical Nutrition. 1976 ;70:236_245
[12] Goldman, J., et al. Behavioral Effects of Sucrose on Preschool Children. Journal of Abnormal Child Psychology.1986;14(4):565_577
[13] Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7
[14] Scanto, S. and Yudkin, J. The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers, Postgraduate Medicine Journal. 1969;45:602_607
[15] Albrink, M. and Ullrich I. H. Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets. American Journal of Clinical Nutrition. 1986;43:419
[16] Reiser, S. Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease. Nutritional Health. 1985;203_216
[17] Lewis, G. F. and Steiner, G. Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for The insulin-resistant State. Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses. 1990;40:174-181
[18] Cerami, A., Vlassara, H., and Brownlee, M. “Glucose and Aging.” Scientific American. May 1987:90. Lee, A. T. and Cerami, A. The Role of Glycation in Aging. Annals of the New York Academy of Science; 663:63-67
[19] Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41:00
[20] Quillin, Patrick, Cancer’s Sweet Tooth, Nutrition Science News. Ap 2000 Rothkopf, M.. Nutrition. July/Aug 1990;6(4)
[21] Michaud, D. Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study. J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300
[22] Moerman, C. J., et al. Dietary Sugar Intake in the Etiology of Biliary Tract Cancer. International Journal of Epidemiology. Ap 1993.2(2):207-214.
[23] The Edell Health Letter. Sept 1991;7:1
[24] De Stefani, E.”Dietary Sugar and Lung Cancer: a Case control Study in Uruguay.” Nutrition and Cancer. 1998;31(2):132_7
[25] Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France. European Journal of Epidemiology 11 (1995):55-65
[26] Kelsay, J., et al. Diets High in Glucose or Sucrose and Young Women. American Journal of Clinical Nutrition. 1974;27:926_936. Thomas, B. J., et al. Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose, Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51
[27] Dufty, William. Sugar Blues. (New York:Warner Books, 1975)
[28] Acta Ophthalmologica Scandinavica. Mar 2002;48;25. Taub, H. Ed. Sugar Weakens Eyesight, VM NEWSLETTER;May 1986:06:00
[29] Dufty.
[30] Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
[31] Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France, European Journal of Epidemiology. 1995;11
[32] Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52
[33] Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7
[34] Lee, A. T.and Cerami A. The Role of Glycation in Aging. Annals of the New York Academy of Science.1992;663:63-70
[35] Abrahamson, E. and Peget, A. Body, Mind and Sugar. (New York: Avon, 1977)
[36] Glinsmann, W., Irausquin, H., and Youngmee, K. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force. 1986:39:00 Makinen K.K.,et al. A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme. Caries Research. 1998; 32(2)107_12
[37] Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38
[38] Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989
[39] Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal. 1989; 1:00 655_658
[40] Darlington, L., Ramsey, N. W. and Mansfield, J. R. Placebo Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis, Lancet. Feb 1986;8475(1):236_238
[41] Powers, L. Sensitivity: You React to What You Eat. Los Angeles Times. (Feb. 12, 1985). Cheng, J., et al. Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors. Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396
[42] Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease.” Mar 3, 1979;1(3):59_63
[43] Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984)
[44] Heaton, K. The Sweet Road to Gallstones. British Medical Journal. Apr 14, 1984; 288:00:00 1103_1104. Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126
[45] Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974)
[46] Ibid
[47] Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960)
[48] Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437
[49] Tjäderhane, L. and Larmas, M. A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats. Journal of Nutrition. 1998:128:1807_1810
[50] Beck, Nielsen H., Pedersen O., and Schwartz S. Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects. Diabetes. 1978;15:289_296
[51] Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes
[52] Reiser, S., et al. Effects of Sugars on Indices on Glucose Tolerance in Humans. American Journal of Clinical Nutrition. 1986;43:151-159
[53] Journal of Clinical Endocrinology and Metabolism. Aug 2000
[54] Hodges, R., and Rebello, T. Carbohydrates and Blood Pressure. Annals of Internal Medicine. 1983:98:838_841
[55] Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288
[56] Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44
[57] Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53
[58] Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies
[59] Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131
[60] Ibid. 132
[61] Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181
[62] Vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to Mortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_334. Tominaga, M., et al, Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-924
[63] Lee, A. T. and Cerami, A. Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging. Handbook of the Biology of Aging. (New York: Academic Press, 1990)
[64] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110
[65] Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90
[66] Dyer, D. G., et al. Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging. Journal of Clinical Investigation. 1993:93(6):421_22
[67] Veromann, S.et al.”Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development.” Ophthalmologica. 2003 Jul-Aug;217(4):302-307
[68] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
[69] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110
[70] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29
[71] Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes
[72] Hellenbrand, W. Diet and Parkinson’s Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study. Neurology. Sep 1996;47(3):644-650
[73] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38
[74] Ibid.
[75] Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396
[76] Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9-Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340
[77] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
[78] Ibid. fluid retention
[79] Ibid. bowel movement
[80] Ibid. compromise the lining of the capillaries
[81] Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81
[82] Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959
[83] Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981)
[84] Molteni, R, et al. A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning. NeuroScience. 2002;112(4):803-814
[85] Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24
[86] Ibid,44
[87] Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
[88] Frey, J. Is There Sugar in the Alzheimer’s Disease? Annales De Biologie Clinique. 2001; 59 (3):253-257
[89] Yudkin, J. Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes. Nutrition and Health. 1987;5(1-2):5-8
[90] Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55
[91] The Edell Health Letter. Sept 1991;7:1
[92] Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol. Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40
[93] Journal of Advanced Medicine. 1994;7(1):51-58
[94] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29
[95] Postgraduate Medicine.Sept 1969:45:602-07
[96] Lenders, C. M. Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents. Journal of Nutrition. Jun 1997;1113-1117
[97] Ibid.
[98] Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/ sugar.htm
[99] Ibid.
[100] Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800
[101] Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79
[102] Nutrition Health Review. Fall 85 changes sugar into fat faster than fat
[103] Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32
[104] Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4
[105] Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9
[106] Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11
[107] Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321
[108] Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain
[109] Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951
[110] Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402
[111] Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957
[112] Christansen, D. Critical Care: Sugar Limit Saves Lives. Science News. June 30, 2001; 159:404
[113] Donnini, D. et al. Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417
[114] Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89
[115] Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800
[116] Glinsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners.” FDA Report of Sugars Task Force -1986 39 123 Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5
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[42] Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease.” Mar 3, 1979;1(3):59_63
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[45] Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974)
[46] Ibid
[47] Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960)
[48] Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437
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[51] Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes
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[53] Journal of Clinical Endocrinology and Metabolism. Aug 2000
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[55] Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288
[56] Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44
[57] Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53
[58] Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies
[59] Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131
[60] Ibid. 132
[61] Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181
[62] Vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to Mortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_334. Tominaga, M., et al, Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-924
[63] Lee, A. T. and Cerami, A. Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging. Handbook of the Biology of Aging. (New York: Academic Press, 1990)
[64] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110
[65] Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90
[66] Dyer, D. G., et al. Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging. Journal of Clinical Investigation. 1993:93(6):421_22
[67] Veromann, S.et al.”Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development.” Ophthalmologica. 2003 Jul-Aug;217(4):302-307
[68] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
[69] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110
[70] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29
[71] Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes
[72] Hellenbrand, W. Diet and Parkinson’s Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study. Neurology. Sep 1996;47(3):644-650
[73] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38
[74] Ibid.
[75] Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396
[76] Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9-Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340
[77] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
[78] Ibid. fluid retention
[79] Ibid. bowel movement
[80] Ibid. compromise the lining of the capillaries
[81] Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81
[82] Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959
[83] Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981)
[84] Molteni, R, et al. A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning. NeuroScience. 2002;112(4):803-814
[85] Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24
[86] Ibid,44
[87] Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
[88] Frey, J. Is There Sugar in the Alzheimer’s Disease? Annales De Biologie Clinique. 2001; 59 (3):253-257
[89] Yudkin, J. Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes. Nutrition and Health. 1987;5(1-2):5-8
[90] Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55
[91] The Edell Health Letter. Sept 1991;7:1
[92] Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol. Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40
[93] Journal of Advanced Medicine. 1994;7(1):51-58
[94] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29
[95] Postgraduate Medicine.Sept 1969:45:602-07
[96] Lenders, C. M. Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents. Journal of Nutrition. Jun 1997;1113-1117
[97] Ibid.
[98] Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/ sugar.htm
[99] Ibid.
[100] Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800
[101] Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79
[102] Nutrition Health Review. Fall 85 changes sugar into fat faster than fat
[103] Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32
[104] Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4
[105] Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9
[106] Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11
[107] Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321
[108] Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain
[109] Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951
[110] Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402
[111] Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957
[112] Christansen, D. Critical Care: Sugar Limit Saves Lives. Science News. June 30, 2001; 159:404
[113] Donnini, D. et al. Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417
[114] Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89
[115] Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800
[116] Glinsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners.” FDA Report of Sugars Task Force -1986 39 123 Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5