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Language: en
what are some of the warning signs that
people have too much sugar or refined
carbohydrates in their
diet you know one of the things that
people need to look out for which is
sensed by how you feel as an individual
so everyone's different when you
actually have overloaded yourself with
sugars or carbs is really a feeling of
lethargy or not having as much energy
right and it sounds ironic because sugar
gives you energy right anybody knows you
drink energy drinks it's like loaded
with sugar and caffeine you you think
that it would actually pump you up but
it's really the fact that the aftermath
ofing too many of an overload of sugar
and carbs tends to make you feel tired a
lot of people talk about you know the
glucose spikes and dips and that's part
of it as well but I think that there are
many other things that can actually
occur especially if you're a cereal uh
overload
of sugar and
carbs yeah yeah and where are the
sources do you feel that people are
slipping up with sugar and refined
carbohydrates because I I don't think
people
equate um sugar in their diet as
accurately as they perhaps should be
because most people particularly
patients that I speak to are like well
doctor I don't put you know a teaspoon
of sugar in my coffee or you know I
don't have that many desserts uh in in a
day where are the places that people are
actually slipping up when it comes to uh
sneaking in sugar and and refined
carbohydrates in their diet umber notes
to them okay so what you're talking
about is the uh person who feels like
they're actually pretty healthy yet
they're not feeling that well and they
will tell you or me as doctors you know
I'm actually do I'm a pretty healthy
person right I mean we all have people
like that when you really question them
and ask them detail what they're
actually doing you find out that they're
drinking soda now soda is probably one
of the uh secret agents evil agents of
sugar that uh loads you down you know
like anywhere from seven to n teaspoons
of refined sugar and I always tell
people that who are surprised by that
right you drink a a can of your favorite
soft drink uh the colas uh and um they
were like I can slug one of those down
on a on a hot day or when I'm really
thirsty or I remember when I was in
medical school I had classmates that
would drink a sixpack of sodas every
single day while they were studying and
and and and this was long before I
really got into I was really researching
food as medicine but it would Astound me
right so think about that a can of soda
having seven to nine teaspoons of
refined sugar if I I I always tell
people if I gave you an empty glass in
your kitchen and filled it with Seven
teaspoons of sugar and just handed to
you to say down that um people would go
no way I'm going to do that so I think
soda is a sneaky way that you get
actually a lot of an overload of refined
sugar now what about the other person
who basically and of course if you're
snacking you know the ultra processed
foods often taste good because they add
sugar uh uh but also so do you know the
pastries and cakes and things that
people have around sort of eating non
LLY without realizing they're getting
the sugar in now there is an
alternative uh uh culprit frankly uh
where people who overdo things right so
here's the athlete right the the
marathoner uh who basically said no no
no listen I'm really healthy let me tell
you I've got like 0% body fat and I eat
fruits and vegetables I'm like you know
Mr plant-based but then you find out
that they're somebody who does extreme
things so they'll sit down and they will
actually eat 10 oranges a day or they
will uh you know have a you know a
bucket of blueberries and yes I think
the other thing The Other Extreme is
that you can actually get a lot of Sugar
by eating a lot of fruits that actually
contain that sugar so although you know
I I think that this is where I try to
get people to understand that fruits are
a safe form a safe route to get sugars
because you get so many other good
things with them and your body does need
sugar but like everything else
moderation is the key you can have some
too much of something that's good and
tip over the point where you're actually
getting a little too much of it so those
are some of the sneaks I would actually
say or you know the person for carbs you
know somebody who's a real past theover
right uh and and by the way you see this
in people who work in restaurants uh
especially people work in the kitchen
they make these incredible dishes and
all of a sudden you men their blood
pressure their blood pressure is really
high and their blood sugars are really
high and they're like well you know I
don't even have time to eat I don't know
what you're talking about I go to the
gym and you find out that they're eating
you know pasta and and salted restaurant
food all the time so I think that's
another another place that it's very
sneaky to get carbs and sugar in is if
you eat out all the time you know busy
people who are traveling that don't have
the luxury of being able to plan
everything uh you know mindfully uh
sometimes they're just Downing whatever
they can and that's another source
sneaky source of getting too many sugars
and
carbs yeah yeah I I think they're all
super valid points and just to uh to
underline what you were saying about the
uh weekend warrior or the you know um uh
wannabe athlete or someone who's just
just like really into the gym someone
like myself actually I love going to the
gym myself I go most days in a week but
I I have a lot of friends who subscribe
uh wholly to the calorie in calorie out
uh phenomena um this this sort of
understanding that as long as you are
within your calorie count you'll be
absolutely fine and there's nothing to
worry about um now you just talking
about binging on on fruits like having
way too many fruits but there are some
other people who you may not even get
the sugar from the whole fruit forms
which are obviously packed with fibers
and polyphenol that are super healthy
and you talk about in your books as well
in both of them e to beat disease and E
to beat your diet um what about those
people who are slugging the the Lucas
AGS the gator AE the the high sugars but
they're still within their calorie count
and they feel that that's healthy are
they doing something UNT to their health
despite that that calorie fitting yeah
well you know the the whole thing about
calories is that it's one word that has
become a loaded Time Bomb because
everyone feels that you can have that
magic bullet simple answer solution to
all of your health ailments calorie in
and calorie out is way too overs
simplistic and it's really an outdated
idea uh in in itself back in the day
let's go back into a time machine and
step 30 years behind Okay to where we
are today and yes I mean I think that
the state-of-the-art of thinking about
nutrition was looking at calories and
proteins um and fats and carbs but we
are way beyond that now and so in
today's world what we realize is a
calorie is simply a a unit a measure of
energy uh that we get from our food and
that energy is sort of the fuel the the
gasoline the petrol that we load into
our body the same way that we actually
go to the gas station and get uh fuel
petrol uh to load into our car if you
drive a car that uses uh still uses
petrol and you know you fill it up and
then you drive off but I like to use
that analogy about the car and petrol
because if you think about it this
way we we all know that our cars run on
fuel but we don't think about that fuel
very much and we don't think about all
the interconnections between the fuel
tank and the fuel injector and all the
carburetor and the you know all the
complicated things in the car engine we
just get in and go about our way just
like we go about in our life the only
time we start to focus on the fuel of
the car is when the gas meter runs down
the fuel tank gauge runs down and then
all of a sudden that's all we can think
about I gotta find a a station to be
able to fill up right and that's really
the same thing in our body when our fuel
body's fuel tank runs low our fuel gauge
registers low and it's a complicated
system but think about our um the gut
brain axis as being our fuel tank using
hormones to Signal our fuel gauges FL
all of a sudden all you can think about
is going to uh the kitchen or to the
refrigerator or to get something to eat
grab something out out out to eat right
so that's kind of that um and then the
the more you are hungry the lower your
fuel is the more uh panick you actually
get uh about it just like when your fuel
gauge is almost empty like like you're
on the red line all of a sudden like
your your pulse is racing to find that
petrol station so you don't run off out
of gas on the side of the road that's
that's when we get hangry right you go
you're like totally agitated all right
so the point is that when you go to the
gas station to fill up your tank uh with
petrol we and our bodies fill up our our
our body with fuel which are the unit of
fuel is not gallons but it's really
calories but just like the car you know
that you have a choice of different
types of petrol you could put in there's
the poor quality cheap stuff there's the
more expensive stuff that's higher
quality and you know if you fill up your
car a few times once in a while with
really crappy fuel it's going to be okay
no problem your car is going to be able
to do it but if day after day week after
week all you're doing is using the
cheapest poorest quality fuel all right
eventually your car is really just not
going to run very well because that car
needs to be cared for same deal with
calories if you're putting in fuel
calories that is higher quality meaning
having those polyphenols having the
fiber all the good stuff like eating
whole plant-based Foods fruits
vegetables nuts and legumes it's all
giving us Fuel and uh but all the other
stuff really enriches the engine of our
body so that we're going to run longer
and better just like a per like if you
and by the way here's the other thing if
you owned a jalape an old crummy car
that's been handed down from you know an
older sibling and then maybe from an
uncle and it's like barely chugging
along you know the the the Chitty Chitty
Bang Bang kind of like galopy all right
you you might you might be tempted to PO
poor quality fuel those a crappy car is
going to break down faster if you don't
feed it quality fuel all right so that's
one thing to and a lot of people start
out with not such a great health and so
you want this is if you're starting out
behind the eightball all right if your
body is sort of the jalape and you want
to get better you want to actually
immediately putting put higher quality
fuel easy Farmers Market produce section
of the grocery store um you know choose
the right fuel not just calories but all
the other good stuff and your car will
run better you'll notice it right away
on the other hand if your car is a
Ferrari guarantee you if you've invested
that much into that beautiful Ferrari
red vehicle when you pull over to the
station you are not going to be putting
the cheapest quality gas in there so you
need to actually step up your game to in
regardless of what end of the spectrum
you are and that's why a calorie is not
a calorie and a calorie in and a calorie
out is way too oversimplified not to
mention the fact that there's many ways
I I was just talking about the calorie
inart not to mention there's many other
ways of thinking about the calorie out