Top 10 Most HARMFUL Foods People Keep Eating That Stop Weight Loss

Hello Health Champions today we're going to talk  about the top 10 most harmful foods that people  

keep eating even though it stops weight loss and  the most harmful foods are of course the ones  

that cause the most disease but there's this big  generalization that we have to overcome and that  

is that weight in itself is not dangerous obesity  is not dangerous calories are not dangerous it  

is the factors that that cause overeating that  are dangerous they are the ones that create the  

metabolic disease and we also have to understand  a lot more about this word overeating it's a very  

emotional word because skinny people blame obese  people overweight people for overeating and the  

overweight people feel guilty because they feel  like after hearing it so many thousand times  

that there's probably just something wrong with  me that makes me over eat and they think that  

it has to do with willpower and character and  determination as if that was something that we  

had complete conscious control over and nothing  could be further from the truth yes willpower is  

important but it has very little to do with this  overeating because the overeating is caused by  

certain factors and those are the ones we have  to understand so one of them is stress when your  

body is in a state of stress when you have a  lot of chronic stress your body is looking for  

emergency fuel an emergency fuel is carbohydrates  sugars convert faster not better but faster into  

emergency energy so if you're stressed your body  releases a hormone called cortisol that's going  

to increase blood sugar and make you go look for  foods with sugar in them another huge factor for  

overeating is that certain foods have addictive  properties there are sugar receptors that act  

like opiate receptors in the brain and can be  very very highly addictive and another Factor  

we have to understand is insulin because insulin  is a hormone that determines a lot of behavior in  

how the body stores fat but also about hunger and  how we go looking for food so we're going to do a  

countdown down of 10 foods and we'll compare them  the first one is going to be ketchup and in that  

category we also include other condiments like  barbecue sauce and other sugary dipping sauces  

that you get in restaurants and in fast food  places and very often these are going to have the  

first ingredient is going to be either sugar or  high fructose corn syrup but to really understand  

why these foods are so harmful we going to compare  them on different characteristics and we're going  

to give them a score from one to five and if you  enjoy these graphics and you'd like to have your  

own copy then I created a PDF and there's a link  down below where you can go and get it so the  

first characteristic is to what degree does the  food Spike insulin and with these condiments it  

is relatively low and it's because sugar doesn't  Spike as much as some other carbohydrates and also  

condiments typically mean that you eat them  together with something else that might have  

protein or fat so that kind of buffers the effects  of the sugar in these condiments it doesn't make  

them great but it lessens the effect a little bit  the second characteristic is does it cause a fatty  

liver and we're going to talk about the why sugar  is more devastating than other carbohydrates so  

even though it's not the main thing you eat it  still contributes a good bit to a fatty liver  

and another thing is does it make you hungry does  this eating this food want you to have more other  

food to overeat other things and these condiments  because you eat them with other things it's not a  

huge Factor there the quantity that you're eating  if you're going to eat enormous quantities of  

this food that's going to make it worse and with  condiments you're not going to eat them as the  

main course they're just a little add-on and  another thing is the guise of being a healthy  

food so that means guise is the appearance or the  presentation the general perception that we have  

of that food because if something is bad and we  think it's healthy then that's extra devastating  

because a lot of people are going to go try to  eat more of it but I don't think anyone thinks  

of condiments as healthy but I don't think that  they think of avoiding them either so condiments  

are not the worst thing in the world but it's  something you need to be aware of that if you  

are sensitive to weight and to insulin then these  are things that can tip the scale against you so  

let's understand a little bit more about insulin  because a lot of people know the very Basics that  

insulin has something to do with blood sugar  and insulin resistance but we really need to  

grasp these things to see why it's so critical  for weight loss so if we have blood sugar the  

body wants to maintain that in a very narrow  range because very high or very low is toxic  

it's dangerous it's an emergency it can put you  into a coma and it can even kill you so whenever  

we eat and the blood sugar goes up it can't stay  that way the body has to do something about it so  

it releases insulin and the insulin comes up and  it helps guide that glucose out of the bloodstream  

and into the cell and then the glucose starts  dropping back into a normal controlled level so  

far so good but if we eat a lot of carbohydrates  and a lot of food and a lot of sugar processed  

foods on a regular basis many many times a day we  push this glucose up and we push the insulin up  

on a regular basis on a chronic basis and now we  develop insulin resistance and this leads us into  

the next step that we need to understand which is  that insulin is a storage hormone it promotes the  

production of fat so if we have a blood vessel  here and the sugar is in the bloodstream insulin  

help helps it into a cell and we can store a  little bit of the glucose as glycogen but if we  

need to store a little bit more and the glycogen  stores are full we have to convert the glucose  

into fat and now it gets into a fat cell so these  are fat cells here's where we store excess energy  

for a time where we don't have such plentiful food  available we don't have an immediate supply of  

food and then the idea is we can use this energy  and we can break down that fat we can put it back  

in the bloodstream and send it out to the other  cells of the body and when insulin is balanced  

when we're insulin sensitive when there's the  balance between glucose and Insulin then this  

works beautifully both ways we can store and we  can break down but when insulin is high now it's  

going to promote it's going to shift this balance  into food storage into fat storage so basically we  

take out this part we can't retrieve it anymore so  insulin promotes fat storage and fat building fat  

production and it prevents the usage of fat so  when insulin is Balan this works both ways when  

insulin is high it's a one-way Street and what do  you think your body will do if it needs energy but  

it can't get to this stored energy then it's going  to tell you to go eat more food and that's exactly  

what happens so high insulin makes you hungry and  this is what so many people don't understand they  

think it's just character and willpower it's not  it's about the type of foods that you eat so in  

the short term you don't have control over your  behavior long term you can educate yourself and  

get smarter and you can choose to eat different  foods that don't do this and that's how you regain  

control because willpower only works so long if  you're really really hungry it will make you eat  

more and then these are two of the criteria  that we looked at on the previous slide that  

we're going to look at as far as how does the food  affect us because these are the things that lead  

to down the road that lead to the type 2 diabetes  and the cardiovascular disease and the stroke and  

the cancer and the dementia and the list goes  on and on but it's not the weight it's not the  

Obesity it's the factors that make you eat more  that lead to these things that leads to congestion  

and metabolic disease food number nine is tomato  soup and I don't have anything particular against  

tomato soup but it is in a category of foods that  sort of could be good if they didn't add all that  

sugar and this goes for things like baked beans  beans are not fantastic for a diabetic but they're  

not the worst thing either until you add a lot of  sugar same thing with yogurt I eat yogurt all the  

time but I don't eat the fruit yogurt the lowfat  with tons and tons of sugar that you get in the  

store so these are all the foods that could be  good if you didn't destroy them with a bunch  

of sugar and when we look at all these different  characteristics again they Spike insulin quite a  

bit they not terribly because there's still some  fat and some protein in here to slow it down but  

there's usually a good bit of of sugar in there  and they also cause some fatty liver which we'll  

talk about in a second they have quite a bit  of making you hungry and you also tend to eat  

a good quantity of them it's not like a condiment  where you just have a little bit on the side but  

maybe the worst thing about these is that they're  considered really really healthy food the main  

perception of people is that this is something  you should eat a lot of this is a healthy food  

that you should seek out there's been a lot of  talk recently about fatty liver because it's a  

pandemic and it used to be only alcoholics would  get it but now It's associated with a big belly  

and with obesity and insulin resistance so the  first thing we have to understand is again some  

misconceptions that calorie is a calorie we hear  all the time that is absolutely not true it's just  

a measurement of energy how much energy we can get  from something but it doesn't at all account for  

the hormone and behavioral responses in the body  and other people think that a carb is a carb and  

that's not true either so what we want to look at  is how do these things affect insulin resistance  

and U the most basic energy molecule in the world  is called glucose it's a six carbon ring and it  

looks just like that this is the most universal  molecule there is because bacteria can consume it  

every organ in your body can use glucose every  single cell creature every living thing on the  

planet that moves around can use glucose and if  we make it a little more complicated though now  

we have still this one six carbon ring but we add  a five carbon ring to it so this is glucose this  

this is fructose and when we link the two together  when there is a link a bond between them this  

becomes sucrose and now it's a disaccharide as  opposed to a monosaccharide and the difference now  

is that this fructose molecule once we break this  down now we have two molecules the glucose goes  

to raise blood sugar the fructose doesn't do that  but the fructose is even more devastating because  

there are two things that only the liver can break  down in humans and that is alcohol and fructose so  

that's why a little bit or a little extra alcohol  or fructose can very quickly overwhelm the liver  

and cause a fatty liver so when I say a carb  is not a carb most carbs are glucose but sugar  

is different and it very quick quickly clogs up  your liver because all your organs every cell can  

use glucose but they can't use fructose and that  is the difference now if the other type of carb  

that we talk about a lot is starch and often  times they call this a complex carb and they  

call they say that this is good so if we start  linking these glucose molecules together again  

no fructose just glucose in Endless change and we  can link these hundreds and thousands and tens of  

thousands this is what glycogen looks like this is  what starch looks like and when we break it down  

we get nothing but glucose and this is why things  like rice and bread raises blood sugar faster than  

even sugar does so some people are deceptively  tricked by thinking that blood sugar levels is  

the only thing that matters and therefore sucrose  white table sugar or honey or syrup is not that  

bad but it is in fact much much worse because  of that fructose and because the liver is the  

metabolic Hub of the body it's like the center  where everything is regulated once we have a  

fatty liver once we overwhelm the liver we have  a higher degree of insulin resistance that sort  

of spreads through the body and we associate this  with different things so we often see it as a big  

belly uh other people it's called an apple shape  and the technical name is central obesity these  

are all different names for the same thing but  typically what it means is that underneath that  

there is a fatty liver a lot of the time not  every time and also it's called visceral fat  

which we know as the bad fat as the unhealthy  so when we have this apple shape it's more than  

just the pounds that we add on we know that this  is more unhealthy but the reason is that we have  

elevated levels of insulin and usually cortisol  harmful food number eight is fruit and right about  

now I'm going to have a bunch of people yelling  at me and leaving comments and saying you had me  

until fruit but hear me out I'm primarily talking  about different versions like canned fruit where  

they have processed it it's much quicker digested  and they have syrup added I'm talking about fruit  

juice which is liquid and doesn't slow down that  Sugar absorption at all I'm talking about dried  

fruit which is concentrated sugar and all the  different products made from fruit if you see  

a package and they promote it and they say hey  this is for your kids kids it's fruits rollups  

it's fruit this or that and it's made from fruit  or it's sweetened only with fruit juice these are  

Abominations these have nothing to do with fruit  anymore they are concentrated or accelerated forms  

of sugar but I also want people to get over the  idea of eating more fruits and vegetables like  

a Dogma because vegetables non-starchy vegetables  are awesome eat more eat fruit once in a while if  

you're insulin resistant eat it very sparingly and  seasonally and if we look at how it affects these  

different characteristics it's not terrible  on insulin because a lot of the sugar again  

is sucrose it's not the glucose like in bread  and Grains it has fructose with it so the sugar  

spike is less but the fatty liver effect is more  significant now how does it make you hungry very  

much so especially if you eat fruit by itself  which I think you should actually but the thing  

you be aware of is if you have fruit then you're  going to be hungry very soon thereafter so the  

satiety is very poor the quantity well it's very  easy to eat a lot of fruit especially if you get  

hungry all the time and here's a problem again  because people have the perception that fruit  

is a superfood that it's something the more you  eat of it the better which is not the case food  

number seven is grains and this includes things  like bread pasta and rice as well as cornbread and  

biscuits and if we look at these characteristics  then the insulin spike is significant because all  

of the sugar in Grain is glucose it becomes blood  glucose very quickly even faster than fruit and  

as far as fatty liver it's not so bad and this  is how many cultures especially in Asia have  

eaten grains like rice for their main staple for  so long without becoming diabetic and if you eat  

it together with other Whole Foods and you're very  active and you don't eat six times a day then you  

can eat a lot lot of grains without developing  diabetes however if you have sugar on top of  

that if you're sedentary now it becomes a huge  problem does it make you hungry well if you eat  

it by itself it's kind of short lived if you just  have some white rice or just some toast with Jam  

then you'll be hungry again quite soon also the  quantity it's very easy to eat a lot of this if  

you look at bread most Americans at least but many  modern cultures will eat bread or wheat or grain  

with every meal throughout the day and every snack  throughout the day so we eat an enormous amount of  

these grains and further problem is that we have  this perception it's recommended as something  

healthy they call it complex carbohydrates but  just like we explained it's become blood sugar  

even faster than table sugar number six is ice  cream and in terms of insulin responses it's not  

awful uh there's a lot of sugar in there obviously  but it's lactose and it's sucrose so the glucose  

portion is really the only thing that contributes  to blood sugar and it's not the dominant Force  

here however when it comes to fatty liver you  don't want to eat a bunch of ice cream because  

half of the added sugar is fructose but also when  we have an insulin Spike at all and we eat fat at  

the same time now this insulin spike is going  to store both the sugar and the fat so that's  

a really bad combination that's why it's so much  worse than the Asian cultures eating rice for all  

those years because they didn't eat a ton of fat  with it but if you have a insulin Spike and fat at  

the same time that's not a good combination does  it make you hungry probably not so much because it  

has both fat and protein in there furthermore most  people are probably going to eat it as a dessert  

after a meal so at that point you're not going  to be all that hungry and you'll stay full for a  

good while does it invite to eat a lot of it well  if you eat it as a dessert maybe not if you start  

in on a pint of ice cream then it's probably not  too hard to finish it so yeah you could eat quite  

a bit uh as far as people thinking of ice cream  is healthy I would give it like a two here on the  

scale because I have seen not most people wouldn't  say that it's health food but I have seen places  

where they say that ice cream's good for you  because it has protein and calcium and all these  

good n nutrient so of course that's not the reason  to eat ice cream because it's healthy number five  

is cereals and these are things most people eat  for breakfast and this includes adult cereals kids  

cereals granola and also things like instant  oatmeal they're highly processed grains and  

cereals and in doing that of course they create  a lot of insulin response the spike blood sugar  

and Insulin Spike are significant because their  their Foundation is entirely glucose and then  

they add sucrose to that can it cause fatty liver  absolutely because of the added sugar so if you  

have something like steel cut oats that wouldn't  be significantly contributing to a fatty liver  

whereas all the stuff with a lot of sugar added  definitely well and granola is just as sugary as  

everything else the only type granola would be  like what I use if I have yogurt I'll sprinkle  

on nothing but nuts and seeds which is completely  different because it's not a grain at all and does  

it make you hungry well it kind of depends on  what you have with it if you were to have like  

whole fat milk or even half and half with it then  the fat would keep you much longer but if you have  

just cereal like a lowfat cereal with lowfat milk  then it's going to make you hungry it's not going  

to satiate you hardly at all quantity it's pretty  easy most people eat significant amounts of these  

for breakfast and again it's depends on what type  you're talking about most people think granola is  

a health food they think adult cereal is a health  food and oatmeal is a health food but they think  

kids cereals yeah those are bad but there's not  all that much difference between the two the kid  

cereals are definitely worse but these are not  anything that you would want to eat number four  

is candy so here we have things like chocolate  and hard candy and there's hundreds of different  

varieties anything in the candy Island basically  and they have not the worst insulin Spike because  

again sugar is half fructose it's absorbed slower  but it has to be processed through the liver and  

therefore it's a can contributing factor to fatty  liver does it make you hungry yes absolutely and  

anytime that you snack on this you kind of set  your taste buds and it's not satiating at all  

so you're going to kind of first you're going  to destroy your appetite but then very soon  

thereafter you're going to eat more quantity  that's maybe the only redeeming Factor here  

because candy makes you feel so bad you a dry  mouth your teeth start being covered with film  

so it's kind of self-limiting in that sense now  of course if you eat a little bit first and then  

a little bit 30 minutes later the quantity can  still add up and of course I don't think anyone  

would think of candy as healthy number three is  mixed drinks and these are things like margaritas  

and dairies and any sweet colorful drink that  you would get in a restaurant they're super  

super tasty they're very addictive but they're  everything but good for you so the insulin spike  

is there but it's not the worst can they cause  fatty liver here we're going almost off the scale  

and why is that because the two worst things for  a fatty liver is alcohol and fructose and mixed  

drinks have high amount of both of them there are  no other carbohydrates to speak of except Trace  

Amounts in in the fruit it's all added sugar and  alcohol it is a double whammy on that liver how  

about making you hungry well here's where alcohol  is a little different the alcohol doesn't have an  

impact per se but because it lessens your judgment  because it releases inhibitions what happens for  

a lot of people is they get the munchies and after  the party so if you're in a cruise and you eat and  

you drink typically after a couple of hours you  will still feel like going to that midnight buffet  

and get that ice cream and the pizza and so forth  so the alcohol sort of lessens your your judgment  

and it increases your Cravings a little bit later  very often in terms of quantity it's a little bit  

self limiting because as you get intoxicated then  you sort of sets its own limit and again I don't  

think anyone would ever think of mixed drinks as  healthy we hope number two is pastries so here  

we have all of these baked things with waffles  pancakes and syrup we have cake muffins Donuts  

Danish rolls etc etc so do these things Spike  insulin yes absolutely because now we get the  

combination of sugar and starch and we get  it in large quantities do they cause a fatty  

liver again off the chart and why is that because  these things contain all of the bad stuff we have  

the grain which is the processed starch we have  the sugar which has the fructose and very often  

also high fructose corn syrup which is even worse  because instead of the glucose and fructose being  

tied together now they're separate in a syrup and  now you get all the bad from the glucose and all  

the bad from the fructose but you get it faster  so the glycemic index and the glycemic spike is  

is much worse but on top of that these things have  fat in them and like I said if you trigger insulin  

and you eat fat at the same time you're going  to store both carbs and fat and not only that  

but they very often contains the bad fats the  highly processed highly oxidized omega-6 fats  

from so-called vegetable oils which also make  insulin resistance and fatty liver even worse  

so they do tend to fill you up a bit but not for  very long the quantity you can eat a lot of these  

things of course and I would hope almost that  nobody thought of these things that healthy and  

it might come as a shock to people overseas that  in North America people actually eat these things  

for breakfast they think of them as food if you go  to a hotel buffet then you're basically going to  

get nothing but this you're going to get waffles  and pancakes and muffins and toast and pastries  

and they think of this as food unfortunately so in  terms of health perception I would have hoped that  

it was almost at zero but as much as you see this  being served for breakfast I don't think that the  

message has gotten out to a lot of people but  then there's going to be a lot of people say  

that oh this is nonsense my grandfather ate this  stuff he lived to a hundred or I eat this all the  

time and I don't have any of those problems  that you're talking about well if we look at  

these same Foods as an example and we compare  two different people so if we take an athlete  

in his 20s or her 20s then those same numbers  might be significantly shrunken these may not  

affect them the same way at all because they're  younger and they're active so they can get away  

with a lot more stuff but the time to understand  this there's nothing about this that is good for  

you or beneficial or that you B body needs and  if you understand that now then you never have  

to develop problems in the future but if you if  you have a minimal effect right now but you keep  

eating then it may just be 20 30 40 years before  you see all those other problems or it could be  

that you're just very genetically blessed and  you're not going to have significant problems  

but by avoiding these you would still have a much  better quality of your life and feel much better  

however if we contrast this athlete with someone  who is middle-aged or little older and who has  

type two diabetes now these same effects these  same markers characteristics might be completely  

off the scale so we have to understand that  symptoms and how we feel are not everything  

but also that we are individuals with different  genomes different paths different activity levels  

and we have to start accounting for all that and  the number one most harmful food that people keep  

eating even though it stops weight loss is soda  and here we have to include other sugary drinks  

that people don't think about such as sports  drinks and energy drinks a lot of people they  

don't even reflect they just think oh I need my  energy and they get something that has a ton of  

caffeine and maybe some other chemicals in it but  what they're mostly getting is a bunch of sugar  

and other people will go to the coffee shops you  know that there's all these chains developing and  

a lot of people say oh I don't drink soda I just  have my Frappuccino I just have my cold ice coffee  

and they don't realize that that coffee could be  the equivalent of two cans of coke for example  

you're getting it tremendous amount of sugar with  those so there are many many problems with these  

do they Spike insulin very very much the fatty  liver cause is off the scale even though they  

don't contain a whole lot of fat typically and  the reason I put it all the way up is that people  

consume so much of these with out thinking about  it so soda and the introduction of high fructose  

corn syrup uh in the 1980s is probably the  single biggest factor in the diabetes epidemic  

do they make you hungry yes and while you're  drinking you're satisfied you're getting some  

blood sugar but if you were to stop drinking it  you're going to be super hungry an hour later so  

then what happens is you either eat or you have  another drink quantity therefore is through the  

roof and again I don't think anyone would think  of soda and sugary drinks as healthy anymore at  

least we can hope and again if you want your own  PDF of this slide presentation you can get your  

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