100 Ways They Lie To You About Sugar

Hello Health Champions. Today we're going to  talk about 100 different ways they lie to you  

about sugar isn't it interesting how much sweet  is a part of our language so if something great  

happens to you then you probably react with  oh sweet if you care for someone you call them  

sweetie or honey when grandma wants a kiss  on the cheek she says come here give me some  

sugar if you get a bargain of some sort then you  probably call it a sweet deal and then of course  

after people get married they go on a honeymoon  and humans certainly love sweets it's even tied  

into our survival because the sweet taste is  hardwired into your system into your brain into  

the reward centers in the brain so we're supposed  to love sweet and we're supposed to love sugar and  

the reason is that if we can identify sweet things  then we can raise blood sugar and with that higher  

blood sugar we release a hormone called insulin  and this insulin is a fat storing hormone and  

this is a great Advantage back in the days when  we had such a thing as feast and famine meaning  

that there were different times of the year where  we had more or less food then it was a survival  

mechanism to appreciate sweet to release insulin  and to store some extra fat during the time of  

year where we had a little extra so we could store  the excess food as fat and then when there wasn't  

so much food we had something to live off but  when was the last time that you had a famine  

honestly have you ever gone into a grocery store  and they said no sorry we don't have anything  

sweet in the store we only have meat and eggs and  cheese and veg bowls we don't have any processed  

foods we don't want any cookies no candy no soda  nothing like that I'm willing to bet that has not  

happened in your lifetime and not only that but  the sweetest Foods the most processed foods are  

also these days the cheapest and the most abundant  there's thousands of different stock keeping items  

in the average grocery store and we have access to  them year round 365 days there is never a shortage  

so the very mechanism the appreciation the drive  to look for sweets that helped our ancestors  

survive has now come back to bite us because  we changed the rules and this leads us to lie  

number one because we hear that sugar is natural  it's in so many different foods and it occurs in  

fruits and when we go back and compare to our  and ancestors they had fruit and they had honey  

and all of these things are true but it's about  quantity and the form that we get the sugar in  

so our ancestors never had anything processed  or isolated it was always in small quantities  

packed inside the food with other things such as  fat and fiber and cell walls and so forth but when  

we refine it and process it we change the rules  and then they go on to add it to thousands of  

different products and there's nothing natural  about that as a result there's no limit to how  

much we can get and now we eat 126 grams per  person per day in the United States and that's  

about 30 teaspoons per day and here's where most  people now they're going to go oh that's not me  

there must be somebody else because I certainly  don't have a package of sugar and take 30  

spoons and pour it onto my food I might use two or  three or five in my coffee but I don't do anything  

like that but what we're talking about here is  all forms of added sweeteners we're talking sugar  

and high fructose corn syrup and we're talking  about cookies and salad dressings and barbecue  

sauce and ketchup and all the different forms we  get it and this adds up to 126 grams or about a  

hundred pounds per person per year it's about 45  kilos and in my opinion that's probably about 10  

times more than anybody should have on a regular  basis lie number two is that fat is the bad guy  

for the last 50 to 70 years we blamed every  health condition on fat they say that obesity  

and diabetes and heart disease it's all because  you eat too much fat but if you watch any of my  

videos you know it's abundantly clear that it's  the high levels of insulin resulting from high  

consumption of sugar that is responsible for all  those conditions and fat is actually neutral it  

does not stimulate insulin so it cannot by  itself cause any of those conditions but  

from a food manufacturer's perspective this lie  is a dream come true because now they can make all  

of these different low-fat high sugar foods and  that's perfect from a business standpoint because  

you can stuff yourself full of low-fat high  sugar and an hour later you are hungry again and  

not only that but they can label them guilt-free  and heart healthy so now you can feel good about  

stuffing yourself and overeating and becoming a  diabetic line number three is that white sugar  

processed sugar added sugar is really really  bad and that's why they have to put it on the  

label separately as added sugar everyone agrees  that that's a bad thing we need to limit it but  

those same people then go on to say that complex  carbs are really good you should eat at least half  

up to to 60 70 percent of all your calories from  complex carbs and that's a huge fallacy because  

the two are not that different that yes complex  carbs are slightly better some of them have a  

little bit of fiber but for the most part they  are very much alike and they have very similar  

addictive properties they both Spike blood sugar  and they trigger pleasure receptors in the brain  

and this is clearly evident if you think about all  of the Comfort foods that typically they're going  

to be things like mac and cheese and bread and  sandwiches and they're going to be high in sugar  

and carbs now let's clear this up once and for all  here's all you need to know about carbohydrates  

basic unit of a carbohydrate is a six carbon ring  called glucose this is what becomes blood sugar  

this is what we use for energy in every one of our  cells but it is not the preferred fuel it's the  

fuel that has to be used up when blood sugar gets  too high if we link this together with another  

molecule called fructose which is similar but it  has five carbons in a ring plus another carbon so  

the still has six carbons now this is called sugar  table sugar or sucrose and this Bond here we have  

enzymes sucrase to break this into two and now  we have two separate rings and one becomes blood  

sugar and the other goes to the liver for further  processing and usually gets turned into fat  

so that's the basic sugar but now if we take these  glucose molecules and we go into the plant kingdom  

and we talk about starches then plants will  link these together with the same exact link  

and it will do this over and over and over you  can link hundreds or thousands you can Branch  

them out in trees and now it's called a starch  so the same people who say that sugar is really  

really bad they say that starch is really really  good you should eat as little of this as possible  

but they say you should eat as much of this as  possible and the difference is very very slight  

this one tastes sweeter because it's a smaller  molecule but the end result is very much the  

same that you break these links up and each  ring becomes a monosaccharide a simple sugar  

that goes right into the bloodstream  so when they talk about complex carbs  

they're often saying that white bread is really  bad but whole grain bread is really good because  

it has some Fiber and the difference is  very very slight it does have some Fiber  

whole grain is slightly better but it's not  as big of a difference as what they say and  

here is what fiber looks like it's the same  basic components but the link is Twisted the  

other way and now you don't have the enzyme to  break it apart but your gut bacteria do so this  

is the real reason and really the only reason  that you want to eat some carbohydrates but you  

don't want the starchy kind or the sugary kind  you want the ones with fiber and they're called  

non-starchy vegetables they're leafy greens and  non-starchy vegetables like broccoli cauliflower  

etc and it doesn't mean that you can never have  any starch it depends on how insulin resistant you  

are how tolerant your body is of carbohydrate but  if you have a weight problem or a diabetes problem  

then this is not the kind of food that you want to  eat you do not want to eat starches but it's still  

okay to have some Fiber some vegetables some  plant food that are primarily fiber and not so  

much starch or sugar lie number four is that high  fructose corn syrup is the worst of all sweeteners  

it is the devil and the problem with this I'm not  saying actually that it's really a lie it is the  

worst sweetener of all but here's the problem  when we make one out to be the devil then all  

others seem a little better in comparison so it  wasn't long after that that they start making  

real Coca-Cola with real sugar again and now by  comparison that's promoted as almost a health  

food and I'm sure while they were at it they also  throw in that it's fat free and gluten free so it  

sounds like a real health food so here's what  we need to understand about high fructose corn  

syrup and sugar why is one a little worse and  why doesn't it really matter so sugar again is a  

six carbon ring and we link that to a five carbon  ring called fructose and then we have the enzyme  

and we split this down the middle so now we have  a glucose molecule and we have a fructose molecule  

so in the body when we do this we start out with  sugar and we have exactly 50 percent of each so we  

end up with 50 glucose 50 fructose but when they  make high fructose corn syrup then they split that  

for us so there's not even that two three minute  delay before we split this down it's already  

split so now even though they have a little bit  less of the glucose this 45 percent glucose is  

already free-floating so it starts boosting and  spiking blood sugar even faster so typically it's  

the glucose that spikes the blood sugar but even  though there's less high fructose corn syrup is  

going to spike it even faster because it's free  and then we have 55 of the fructose and why is  

fructose bad because fructose doesn't Spike blood  sugar as much but it is only in the liver that we  

can process it so this tends to overwhelm and clog  up the liver and turns into fat really fast so we  

start off with the fatty liver and then it sort of  spreads out into the abdominal cavity and it helps  

create visceral fat and we get all this metabolic  syndrome diseases so that's why high fructose corn  

syrup is even a little bit worse than sugar  but to call one good in comparison is quite  

a misnomer it's almost like you're in the Hall of  Fame of mass murderers or the worst dictator mass  

murders of all time and you're trying to argue on  who is the slightly better guy it makes no sense  

one is super super bad and the other is super  super bad and yeah there's a slight degree of  

difference but they are both terrible line number  five has to do with how they Market net carbs so  

if we have a nutrition label and we look at the  total carbohydrates of 14 grams we typically get  

to deduct the fiber so here's three grams of  fiber which we can't digest it does not turn  

into blood sugar so 14 minus 3 is 11 grams of net  carbs but according to the rules of food labels  

we also get to deduct sugar alcohol so when they  Define net carbs they take the sugar alcohols out  

and as a result we left with zero grams of sugar  in this product but is that really true do sugar  

alcohols have no impact on blood glucose well it  depends on the type so let's look at some of them

So let's look at some of the most popular sugar  alcohols and see how they compare with sugar so  

maltitol in terms of calories it has 67 percent  of the calories of sugar so it has quite the  

bit of metabolic impact it also has 54 of the  blood sugar impact of regular table sugar and  

it tastes 75 percent as sweet as sugar so it's a  little bit less sweet and therefore when they make  

candy and chocolates with it because it tastes  very similar to Sugar especially in chocolates  

now they need to use a little bit more so if they  use one and a third as much now we're getting the  

calories and the glycemic index are almost up  to the same point so so it really didn't matter  

from a blood sugar and metabolic impact the fact  that they used maltitol instead of sugar the only  

thing it's going to do is the calories the 33 that  does not get absorbed by the body is going to feed  

your gut bacteria and that's kind of unpredictable  that's why all these sugar alcohols have some  

upsetting effects they work as laxatives they  cause gas they give people diarrhea and therefore  

you maybe want to use them in small quantities  once in a while but not in large quantities and  

they're not like okay instead of sugar Xylitol  has 62 so similar calories but it has quite a bit  

less it has virtually no glycemic index impact no  glycemic blood sugar impact and it tastes about a  

hundred percent as sweet as sugar so here you  could use the same amount and have still some  

metabolic impact but not a lot of blood sugar and  Sorbitol is another one that has the same impact  

on calories but 14 of the blood sugar impact of  sugar but again it's only 60 percent of sweet so  

you would need to use a lot more so most of the  sugar alcohols are like that for some reason they  

get that's to be excluded from the carbohydrates  and the sugar content even though they act a lot  

like sugar still and of course that's why they  use them the way they do and put them on the  

label the fourth one though is erythritol and  this one is interesting because it is absorbed  

very differently it's a smaller molecule so it's  absorbed very quickly into the bloodstream ninety  

percent of it goes quickly into the blood but it's  not metabolized by you and the 10 percent that go  

down to the gut is not really to any extent that  they know of metabolized by the gut bacteria so  

it has very close to zero percent impact and  it has two percent the blood sugar impact of  

regular sugar and with sweetness it measures  up well with the rest of them so typically  

erythritol is the only one that I would suggest  using I don't think that the other ones are a  

great idea however I don't want to give you  sort of a cart Blanche or a free ride on the  

erythritol either because anything that does not  fit into a normal metabolism we start consuming  

mass quantities it's going to upset something in  my experience so I think it's by far the best one  

I do use it once in a while but don't think of it  as something that just because it's not as bad as  

the others you want to eat as much as possible  but a tablespoon or two here and there I think  

you're going to be fine an example of line number  six would be dried fruit like pineapple so here  

we have one serving which is 33 grams of sugar  now if they had turned this into pineapple juice  

and dried it out and added it to a product  now it would have to be called added sugars  

but because the sugar was in the pineapple  and they just concentrated it by extracting  

the water they don't have to call it added sugar  but the end result is still the same so it looks  

Supernatural but just like we talked about these  molecules they are the exact same molecules you're  

going to get an overdose of sugar and insulin and  you're going to get into fat storing but despite  

the massive deception and misinformation there is  still some hope we're catching on so the USDA have  

been saying for a while that we should have less  than 50 grams of added sugar per day which I think  

is a good start compared to the 126 that we're  getting but it's still way too much the American  

Heart Association has taken that number down  to 25 grams and now I think it's getting close  

to the range where you want to be I would probably  say less than 10 grams on average because it's not  

something you want to eat every day I think it's  okay to celebrate it or celebrate a birthday and  

and have a little bit occasionally but uh less is  definitely better in this case but this of course  

threatens the producers of processed foods because  they want to sell you a lot of food and if they  

can't add the sugar if you start having second  thoughts about sugar then they can't sell as much  

so what do they do well they learn to lie better  so now instead of sugar even though they have  

to call it added sugar on the label they call it  different things so now they call it fruit juice  

concentrate or evaporated fruit juice or they  might call it brown rice syrup I mean we all know  

how good fruit is we're told a hundred times a day  to eat more fruits and vegetables and we should  

eat more complex carbs like brown rice so it's  got to be good right well when they turn them into  

concentrated fruit juice or brown rice syrup they  are pure sugar no different another example would  

be agave nectar I mean that sounds so beautiful  it's almost poetic nectar of the Gods couldn't  

possibly be bad for you and that is basically high  fructose corn syrup it might be even worse because  

it typically has a little bit higher fructose  levels than even high fructose corn syrup another  

name is cane juice concentrate or evaporated  cane juice and the list goes on and on in fact  

I compile the list of another 165 different names  that basically just come down to one thing they're  

a different name for sugar I'll put a link down  below so you can click and go get your copy of  

that list so that you can stay informed of all the  different things that that they're calling sugar  

and because these people are sometimes super super  smart and sometimes not the smartest you can also  

count on some misspellings for example on some  lists I found zylose with a z which is actually  

just the misspelling of xylose with an X and then  there turns out that there are actually another 2  

000 brand names so there are different companies  developing registered trademarks and brand names  

like lycosin which is just another name for  maltitol syrup and there's the brand name glucidex  

which is another form of maltodextrin and these  are all again maltitol syrup and maltodextrin  

are different names for sugar and then we have  all these different brand names and my guess is  

that as people get smarter and start catching on  they're just going to be more and more innovative  

and maybe even start using the brand names  directly on the label I don't know if they're  

allowed to do that but you can rest assured that  they will continue to try to deceive you so if  

in doubt just buy things where you know what's  on the label and the first rule is if it has a  

label it's probably not food to start with  because meat has one ingredient it's called  

meat broccoli has one ingredient broccoli okay  keep it simple and you'll probably stay out of  

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