The Sweetest Drug
One of the beliefs I initially resisted was the idea that, under the guise of something seemingly benign, was the main antagonist of our health. To some extent, my skepticism was shared by many people, who, like me, ignored or rejected this notion.
However, the evidence strongly points towards sugar as a preponderant factor in the genesis of numerous diseases. This substance, which is an integral part of our daily diet, often goes unnoticed due to its omnipresence. However, its impact on human health cannot be underestimated.
El azúcar es, sin lugar a dudas, uno de los alimentos más estudiados en la historia, con más de ochenta años de investigación detrás de él. Además, su historia está marcada por siglos de sufrimiento humano, vinculada a episodios de esclavitud, opresión y enfermedades relacionadas con su producción y consumo.
Sin embargo, más allá de esta compleja historia, es importante analizar de manera sencilla su composición química. El azúcar, en su forma más común, es un disárido compuesto por dos moléculas: fructosa y glucosa.
La glucosa es una fuente de energía esencial para nuestras células, utilizada en numerosos procesos metabólicos para producir energía. Por otro lado, la fructosa se almacena en el hígado y en algunos músculos en forma de glucógeno, que actúa como una reserva de energía a largo plazo.
Hasta aquí, todo parece bastante inofensivo. Entonces, ¿dónde radica el problema?
En el abuso que hacemos de este alimento.
Es innegable que el abuso del consumo de azúcar representa una de las principales preocupaciones para la salud pública. En primer lugar, es importante destacar que nuestro organismo no requiere una cantidad excesiva de glucosa para su funcionamiento óptimo. A pesar de que nuestro cuerpo está compuesto por un asombroso número de 30 a 40 billones de células, la cantidad de glucosa necesaria para mantener su actividad es relativamente modesta. Esta cantidad puede ser obtenida de manera adecuada a través de los alimentos sin necesidad de recurrir al azúcar como fuente primaria de energía.
La fuente ideal de glucosa para nuestro organismo proviene de carbohidratos complejos presentes en alimentos como cereales integrales, frutas, verduras y legumbres. Estos alimentos proporcionan una liberación gradual de glucosa en el torrente sanguíneo, lo que permite un mejor control de los niveles de azúcar en sangre y evita las fluctuaciones bruscas que pueden ser perjudiciales para la salud.
Por lo que un exceso de glucosa es muy perjudicial para nuestro organismo.
Es esencial comprender por qué debemos mantener un equilibrio adecuado en los niveles de glucosa en nuestro organismo. La razón fundamental radica en que toda la combustión de la glucosa, que es una fuente crucial de energía, tiene lugar dentro de cada una de nuestras células. Para garantizar un funcionamiento óptimo de nuestro cuerpo, debemos asegurarnos de que estos depósitos de glucosa estén completos y disponibles para satisfacer las demandas energéticas continuas de nuestras funciones vitales.
Nuestro organismo es un sistema altamente activo, con órganos vitales como el corazón, el cerebro, la circulación, los pulmones y los riñones trabajando ininterrumpidamente. Incluso cuando estamos en reposo, el cuerpo consume entre 1200 y 1800 calorías al día solo para mantener estas funciones básicas. Además, debemos tener en cuenta la actividad física y mental que realizamos en nuestras actividades diarias, lo que aumenta aún más nuestras necesidades energéticas.
SIMPLE EXPLANATION OF THE GLUCOSE JOURNEY
When we eat foods that contain glucose, such as carbohydrates, our body detects this sugar in the blood. In response, the pancreas releases a hormone called insulin. You can think of insulin as a key. This insulin binds to glucose molecules in the blood and acts as a key to open the insulin receptors, that is, the locks on our cells.
Each cell has special locks that can only be opened by insulin. Once insulin opens those locks, glucose can enter the interior of the cell, where it waits to be used by the mitochondria, the "powerhouses" of our cells, to convert it into energy the body can use.
However, each cell has a limit to how much glucose it can store. Once cells fill their stores with glucose, the locks close to prevent more fuel from entering. Excess glucose with insulin that is not used is sent to the liver, where it is converted to visceral white fat for storage.
When we maintain a balanced and healthy diet, the digestion process for carbohydrates takes approximately 4 hours, while for fats it can take around 6 hours. This digestion time allows a balance between glucose absorption and its use, preventing excess glucose in the blood.
However, if we include sugars in our diet in the form of desserts, soft drinks, chocolates, sweets, etc., glucose enters the blood in less than 10 minutes. This quickly saturates cellular reservoirs. As a result, when glucose arrives from the food we have consumed, the body can no longer use it immediately, so it is sent to the liver to be converted into reserve fat. This, in short, can lead to overweight and obesity. Therefore, it is important to be aware and avoid eliminating sugar in different forms as much as possible to maintain a balance in our metabolism and prevent overweight problems.
RESISTENCIA A LA INSULINA
Es un concepto clave en la comprensión de cómo el exceso de glucosa en el cuerpo puede contribuir al sobrepeso y la obesidad. Cuando las células del cuerpo están constantemente saturadas con un exceso de glucosa, como resultado de un consumo elevado de azúcar, las cerraduras que normalmente se abren en respuesta a la insulina pueden cerrarse de forma permanente como un mecanismo de defensa. A este fenómeno se le denomina resistencia a la insulina.
La grasa visceral, que es especialmente peligrosa en casos de obesidad, contiene una cantidad significativa de grasa que está influenciada por la acción de la insulina. Sin embargo, si esta grasa se mantiene en el organismo durante un período prolongado, se vuelve difícil de utilizar, ya que convertirla nuevamente en glucosa requeriría una inversión considerable de energía.
Si aún no se ha desarrollado resistencia a la insulina, pero se está experimentando sobrepeso, es posible que, con una dieta sana y equilibrada que excluya el consumo de azúcar, el cuerpo pueda utilizar gradualmente las reservas de grasa visceral.
¿Entonces dónde está la trampa?
Sin embargo, es importante destacar que se ha intentado culpar a las grasas de los alimentos como los principales responsables de la obesidad, lo cual es un enfoque simplista y engañoso. Aunque es cierto que las grasas aportan el doble de calorías por gramo en comparación con los carbohidratos, también es verdad que desempeñan un papel crucial en el organismo y tienen funciones metabólicas diversas. Además, las grasas pueden proporcionar una sensación de saciedad más duradera a través de la liberación de la hormona leptina.
Now, be very careful with cheat foods with 0% fat.
Therefore, it is a mistake to blame exclusively fats in foods for weight gain. What really matters is the quality of the diet as a whole, the amount of sugar and refined carbohydrates that are consumed. It is important to be careful with foods that are marketed as "0% fat", as they often contain significant amounts of sugar (named in different ways to hide it) and other ingredients that can be harmful to health if consumed in excess. The key to maintaining a healthy weight is to eat a balanced and conscious diet that limits the consumption of sugar and refined carbohydrates.
0% FAT FOODS GET FAT FASTER
It is important to understand that the word "fat" has often been used incorrectly or misleadingly in the food industry and in marketing. This has contributed to a negative perception and confusion regarding the relationship between fat in food and fat in the human body.
The fat found in food is not the same as the fat that is stored in our body as adipose tissue. Our body is made up of various types of adipose tissue that have vital functions, such as thermal insulation and energy storage. These types of fat are essential for the proper functioning of the body and are not accumulated simply by consuming fatty foods.
For example: An advertisement in which water was put in a glass with oil and you could see how it separated, and therefore they announced that if you drank more water you would eliminate fat faster. A big lie.
Marketing has often used deceptive tactics to promote foods
"0% fat" as healthy options. However, it is essential to read the labels of these products to understand their true composition. A specific example is the case of York ham, which is sold as a fat-free option. However, upon reviewing the ingredients label, it is discovered that it contains a number of additives such as potassium chloride, water, dextrose, sugar and glucose syrup, aromas, stabilizers:
E451, E407 and E420, antioxidants: E301 and E331 and preservative E250. Contains traces of milk and soy. All these substances
They can increase the calorie content and, in some cases, the sugar content.
I leave you the link so you can check it:
https://www.carrefour.es/supermercado/jamon-cocido-extra-sin-sal-0-grasa-el-pozo/R-607403477/p
"As you see in bold, they appear
UN PERJUICIO INDETECTABLE
Es crucial comprender que eliminar completamente las grasas de la dieta puede llevar a trastornos metabólicos y problemas en nuestro organismo. Las grasas desempeñan múltiples funciones metabólicas esenciales para el cuerpo humano. A menudo, las personas que intentan eliminar completamente las grasas de su dieta pueden experimentar dificultades para perder peso o incluso ganar peso en áreas específicas, como el abdomen o las caderas, a pesar de hacer ejercicio. (vea el artículo de las grasas)
La grasa que se almacena en el cuerpo, también conocida como grasa hormonada o grasa insulinada, generalmente no se utiliza a menos que sea extremadamente necesario, como en situaciones de ayuno prolongado o estrés grave. En condiciones normales, el cuerpo prefiere obtener energía de las calorías externas en lugar de utilizar esta grasa almacenada.
Un indicador importante de una dieta saludable es la capacidad de sentir saciedad después de consumir grasas. Si después de comer grasas, el cuerpo aún anhela azúcar, podría ser una señal de que la función de la leptina en el cerebro se ha visto afectada, lo que puede requerir atención terapéutica.
Es importante destacar que muchos alimentos procesados contienen glutamato monosódico (GMS), un potenciador del sabor que puede alterar la función de la leptina. Esto puede llevar a un aumento en el consumo de alimentos, especialmente azúcares, ya que la sensación de saciedad se ve comprometida.
Para mantener una dieta saludable y promover la pérdida de peso, es esencial consumir grasas de calidad y evitar las grasas trans, que se encuentran en gran cantidad en los alimentos procesados. Las grasas trans (grasas hidrogenadas) son conocidas por sus efectos perjudiciales para la salud cardiovascular y deben evitarse tanto como sea posible.
En resumen, elimine calorías vacías como los azúcares, evite alimentos con GMS y grasas trans, realice ejercicio y mantenga una buena hidratación son pasos fundamentales para lograr una pérdida de peso saludable. Sin embargo, si a pesar de estos esfuerzos no se logra perder peso, podría ser indicativo de una resistencia a la insulina, y en ese caso, se recomienda buscar orientación médica.
(vea este artículo: la OMS planta cara a las grasas TRANS )
THE SWEETEST DRUG
The consideration of sugar as a "drug" or an addictive substance is based on its ability to generate dependence and effects on the human brain and body similar to those of some drugs. Here are some reasons why sugar can be considered an addictive substance:
- Dopamine release: Sugar stimulates the release of dopamine in the brain, a neurotransmitter associated with pleasure and reward. This creates a feeling of well-being and satisfaction when we consume sugary foods, which can lead to the constant search for that pleasurable feeling.
- Tolerance: Over time, it is possible to develop a tolerance to sugar, meaning that you need to consume more and more sugar to experience the same level of pleasure. This is a common trait in addictive substances.
- Abstinence syndrome: When sugar consumption is abruptly reduced or eliminated, some people may experience withdrawal symptoms, such as irritability, sugar cravings, anxiety, and fatigue, similar to drug withdrawal symptoms.
- Lost of control:
- Sugar addiction is often associated with the inability to control consumption. People may intend to eat only a small amount of sugar but end up consuming much more than planned.
- Constant search for gratification:
- People addicted to sugar may be in constant search of sugary foods and may have difficulty resisting cravings, which can negatively affect their quality of life and health.
While sugar is not a drug in the traditional sense, like illegal substances, its ability to create dependency and have negative health effects has led some to call it
"the sweetest drug"
. Understanding the effects of sugar on the body and brain is important for making informed decisions about diet and food consumption.
But why are we so addicted to sugar?
From 46 to 64 (the baby boom era was born), and from then until today they have made us addicted to sugar.
No one can conceive of a birthday cake without sugar! TRUE?
In those years, deceptive marketing spread that sugar was beneficial for health, a superfood that would keep us healthy and fat. Since at that time it was believed that a fat child was a healthy child, a skinny child was synonymous with neglect and misery.
So a wide variety of desserts were offered, sweets, cakes and soft drinks were sold in large quantities (and still are).
Even today on Facebook there are people who kindly offer desserts with sugar without considering the health risks, justifying, in some cases, the use of brown sugar or sweeteners to replace it.
It makes no difference, because sugar is sugar (and brown sugar is white sugar with molasses.)
But why is it considered a drug?
UN AGENTE CON UNA GRAN CAPACIDAD DE ADICCIÓN.
Es cierto que el azúcar tiene una gran capacidad para generar adicción y activar el circuito de recompensa en el cerebro. Este circuito de recompensa es un sistema neuronal que nos lleva a buscar y repetir comportamientos que producen placer y bienestar, y está relacionado con la liberación de dopamina, un neurotransmisor que desempeña un papel crucial en la sensación de placer y recompensa.
Cuando consumimos azúcar, se produce un aumento en la liberación de dopamina en el cerebro, lo que nos hace sentir bien y experimentar una sensación de felicidad y bienestar. Esta respuesta puede llevar a un comportamiento compulsivo en busca de más azúcar, similar a lo que ocurre con otras sustancias adictivas como las drogas y el alcohol.
El circuito de recompensa del cerebro se adapta a estas señales de dopamina, y con el tiempo, puede requerir más azúcar para experimentar la misma sensación de placer, lo que lleva a un aumento en el consumo. Esto crea un ciclo de búsqueda constante de recompensa a través del azúcar.
Es importante destacar que la dopamina en sí misma no es mala; De hecho, es esencial para la supervivencia y cumple funciones vitales en el cerebro. Sin embargo, cuando se sobreestimula constantemente con el azúcar, puede llevar a una necesidad constante de gratificación ya un consumo excesivo de azúcar, lo que puede tener efectos negativos en la salud.
La industria del azúcar ha aprovechado esta comprensión de la adicción al azúcar para promover su consumo, a pesar de los perjuicios para la salud que esto puede causar. Es fundamental que las personas sean conscientes de los efectos del azúcar en el cuerpo y tomen decisiones informadas sobre su consumo.
La sensación de bienestar que se tiene al consumir azúcar, es tan potente, que se relaciona con la sensación momentánea de estar enamorado y feliz.
Hay cientos de productos con azúcar oculta de forma engañosa, con nombres como: Azúcar, sucrosa, azúcar moreno, azúcar de uva, azúcar en bruto, panela, fructosa, azúcar biológica, azúcar líquida, caramelo, maltosa, azúcar de castor, azúcar turbinado, azúcar mascabado, azúcar demerara, azúcar extrafino, azúcar de remolacha, azúcar de coco, azúcar pastelera, azúcar en bruto, glucosa, lactosa, sólidos de glucosa, melaza, dextrosa, dextrina, maltodextrina, melaza negra, melaza de arroz, cristales de Florida, cebada de malta, malta diastática, Etil maltol, D-ribosa, xilosa, isomaltose, o isomaltase, diglicéridos, sucanat, jarabe, jarabe de mantequilla, jarabe de malta, jarabe de ceratonia siliqua (o algarrobo), jarabe de maíz de alta fructosa (JMAF) (JMAF 55: tiene 55 de fructosa y 45 de glucosa) (el JMAF 90: tiene 90% de fructosa), jarabe de arce, jarabe de refinador, jarabe de sorgo, jarabe de arroz, galactosa, sirope dorado, sirope, miel de maple, jugo de caña evaporado, cristales de jugo de caña, jugo de fruta, miel, jugo de fruta concentrado, concentrado de zumo de fruta, etc.
DON'T DECEIVE YOURSELF AND WE ARE ALL ADDICTED TO THIS DRUG
It is completely true that many people underestimate the amount of hidden sugar in their diet and are not aware of the wide variety of names under which sugar is presented in processed foods. This can lead to excessive sugar consumption without even being aware of it.
Sugar is found in a large number of products under names that can be confusing to consumers. From refined sugar to syrups and sweeteners of various types, manufacturers often use multiple forms of sugar in their products. This makes identifying and avoiding sugar in the diet a challenge.
The statistics provided by the OCU on the average consumption of added and hidden sugar are shocking. The fact that many people consume the equivalent of 22 sugar cubes a day without realizing it, and can consume 48 kilos in a year, underlines the importance of greater awareness about the amount of sugar we consume.
Excess sugar in the diet is linked to a number of health problems, including premature aging, fatigue, hypertension, memory problems, and a number of medical conditions. Therefore, it is essential to take measures to reduce sugar consumption and opt for a more balanced and healthy diet.
Looking for a sugar substitute does not solve anything, because the only thing is that the addiction to sweets continues, as a temporary measure to reduce it can be useful in some cases.
CLARIFICATIONS ON BROWN SUGAR AND ARTIFICIAL SWEETENERS
- Brown sugar: It is white sugar to which molasses has been added to give it its characteristic color and flavor. Molasses is a byproduct of sugar processing, and while it may have a distinctive flavor, it is still sugar and provides many calories. Therefore, brown sugar is not an alternative, nor necessarily healthier than white sugar.
- Artificial sweeteners: Artificial sweeteners, such as aspartame, sucralose, saccharin, acesulfame K, neotame, and cyclamates, are commonly used as sugar substitutes in diet and low-calorie products. Although these sweeteners are approved for use by food regulatory agencies in many countries, there is controversy over their health effects.
- Leptin inhibition: Some research suggests that artificial sweeteners can interfere with the signaling of leptin, the satiety hormone. This could lead to increased food intake and ultimately contribute to weight gain.
- Effects on the Nervous System: There are concerns about how artificial sweeteners can affect the nervous system. Some people may experience side effects, such as headaches or migraines, as a result of consuming these sweeteners.
- Gut microbiota: It has also been investigated whether artificial sweeteners can alter the intestinal microbiota. Studies have shown that these sweeteners can change the composition of bacteria in the gut, although more research is needed to fully understand these effects.
- Individuality: Responses to artificial sweeteners can vary from person to person. Some people can tolerate them well, while others may experience negative effects.
Therefore,If you consume diet soda, you will most likely end up obese, and you will eat more than your body needs.
IT SEEMS LIKE THERE IS NO SOLUTION
It is true that there are solutions to address the problem of excess sugar in the diet and its effects on health. Here are some general guidelines for taking a healthier approach:
- Avoid Sugar Consumption: This includes sodas, desserts, candy, and processed foods that contain hidden sugar.
- Opt for Natural Foods
- : Prefer natural, unprocessed foods, such as fruits, vegetables, lean meats, and whole grains. Cooking at home with fresh ingredients gives you more control over what you consume.
- Exercise Regularly
- : Regular but controlled physical activity is essential for overall health.
- Consume Healthy Fats
- : Include healthy fats in your diet, such as those found in olive oil, avocados, nuts, and fatty fish.
- Avoid TRANS fats.
- Control Insulin Resistance
- : Especially if you notice that you are not losing weight.
- Seek Professional Support
- : Especially to control addiction to sweet foods.
- Education and Awareness
- : Staying educated about food ingredients, reading product labels, and being aware of your sugar intake are important steps in making healthy food choices.
-
Remember one thing, if you decide to eliminate sugar, do it gradually, replace all simple sugars with compounds, such as dates, fruits and honey, but in small quantities and consume between 4 and 6 pm, which is when the insulin peak is. higher, and little by little reduce the amount of sweet things.
Since sugar is ultimately a drug, it can produce withdrawal syndrome, you may feel dizzy, weak, even with a headache and a bad mood, but that will gradually pass, especially when your body begin to understand that you need to draw on your reserves and not the artificial stimulation of your reward circuit.
The results will be seen depending on age, faster the younger you are, and slower the older you are, but your feeling of energy, mental clarity, more joy and happiness will increase over time, and a need to do sports. Don't forget to drink at least 5 glasses of water a day.
I recommend you read the following article about physical energy and how to take care of it... Endocrine Depletion
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