Is Fruit Just As 'Bad' As Processed Sugar? - This Will Shock You! | Jessie Inchauspé
Summary
TLDRIn this engaging conversation, the topic of fruit versus dried fruit is explored, highlighting how modern fruits have been bred to be sweeter and less fibrous. The discussion emphasizes the importance of fiber in managing blood sugar levels and cautions against the overconsumption of dried fruits, especially by children. The conversation also touches on the cultural wisdom of eating fruit on an empty stomach versus the scientific advice of consuming it with other foods to reduce sugar spikes. The host and guest discuss the balance between ancient wisdom and modern science in health and diet, advocating for a nuanced, pragmatic approach to dietary habits.
Takeaways
- 🍌 Modern fruits have been bred over millennia to be sweeter, juicier, and less fibrous compared to their ancestral counterparts.
- 🥤 Juicing fruits removes fiber and concentrates sugar, which can lead to a higher glucose spike.
- 🍇 Dried fruits have had their water content removed, further concentrating their sugar content.
- 👶 Companies marketing dried fruits to children is a concern due to the high sugar concentration.
- 🥜 Pairing dried fruits with nuts or other sources of fat can help mitigate the rapid glucose spike.
- 📚 The advice given is practical and can be applied to any diet without requiring a complete lifestyle overhaul.
- 🧬 The glucose response to food can vary based on individual biology and personal tolerances.
- 🍎 The idea that fruit should be eaten on an empty stomach is not supported by modern science and may have originated from a Renaissance doctor's misconception.
- 📈 Listening to feedback and adjusting recommendations based on scientific evidence and personal experiences is crucial.
- 📊 Using a glucose monitor as a non-diabetic can be seen as controversial, but it can also help destigmatize the use of such devices.
- 🌐 The pushback against health advice is inevitable, but it's important to approach it with compassion and a desire to learn.
Q & A
How have humans altered the natural state of fruits over time?
-Humans have been crossbreeding fruits for millennia to make them more appealing, sweeter, with fewer seeds and less fiber, similar to how gray wolves were bred into Chihuahuas.
Why is eating whole fruit considered better than its juiced or dried form?
-Whole fruit contains fiber that helps reduce the glucose spike of a meal by creating a mesh in the intestine, whereas juicing removes this fiber and concentrates the sugar.
What is the concern with dried fruits, especially for children?
-Dried fruits have had their water content removed, further concentrating the sugar. Companies targeting children with dried fruits is concerning as it may lead to excessive sugar intake.
What is a better way to consume dried fruits according to the transcript?
-Pairing dried fruits with nuts can be a better option as it provides some fiber and a more balanced snack, helping to regulate the blood sugar response.
What is the historical perspective on eating fruit on an empty stomach?
-There is an ancient wisdom suggesting that fruit should be eaten on an empty stomach or before a meal for easier digestion, though modern science challenges this view.
How does the glucose science view the timing of eating fruit in relation to meals?
-Glucose science suggests that eating sweet foods like fruit at the end of a meal is better for glucose levels because it helps blunt the spike from the sugar.
What is the pragmatic approach to eating fruit suggested in the transcript?
-The pragmatic approach is to listen to one's body and adjust the timing of fruit consumption based on personal comfort and how it affects digestion and glucose levels.
How does the transcript address the criticism from the type 1 diabetes community?
-The transcript acknowledges the criticism and the author's initial use of a glucose monitor as a fashion statement, which was seen as insensitive. The author adjusted their approach to be more considerate.
What is the author's response to criticism that the 'clothes on carbs' advice could be harmful if taken to an extreme?
-The author emphasizes that the advice is not meant to cause stress or be applied in every situation but to provide helpful guidelines that can be tailored to individual needs.
How does the transcript discuss the potential impact of the author's work on those with eating disorders?
-The transcript highlights the author's careful consideration of how their advice could be perceived and the importance of providing information that is life-changing without encouraging disordered eating.
What is the final advice given in the transcript for those who want to start making changes?
-The advice is to get the 'Glucose Goddess' method book, use Instagram for quick insights, and to test the suggestions to see the impact on mood and mental health.
Outlines
🍌 The Evolution of Fruits and Their Impact on Health
The paragraph discusses the domestication of fruits by humans over thousands of years to make them more appealing, sweeter, and easier to eat. It contrasts the nutritional content of ancestral fruits with their modern counterparts, highlighting the loss of fiber and increase in sugar content. The speaker emphasizes the importance of eating whole fruits for their fiber content, which helps regulate blood sugar levels. The issue of fruit being consumed in its dried form is raised, noting that this concentrates the sugar content and can lead to overconsumption. The paragraph concludes with a discussion on the marketing of dried fruits to children and the suggestion that pairing dried fruits with nuts can be a healthier option.
🍇 Balancing Modern Science with Ancient Wisdom
This section of the script explores the debate between modern nutritional science and traditional dietary advice. It discusses the timing of fruit consumption in relation to meals, with the speaker advocating for a pragmatic approach based on individual tolerance and comfort. The conversation also touches on the criticism the speaker has received, particularly from those with type 1 diabetes, regarding the use of a glucose monitor. The speaker reflects on the feedback and how it has influenced their approach to sharing health information, emphasizing the importance of making science accessible and inclusive.
📈 The Role of Technology in Health and the Challenge of Criticism
The paragraph delves into the use of continuous glucose monitors (CGMs) and their potential benefits and drawbacks. It acknowledges the mixed feelings within the type 1 diabetes community about the use of CGMs by non-diabetics. The speaker also addresses the criticism that their dietary advice could potentially contribute to disordered eating, explaining the careful consideration given to this concern. The paragraph highlights the importance of a compassionate approach to health communication and the necessity of tailoring advice to individual needs.
🌱 Final Thoughts on Health, Blood Sugar, and Life Improvement
In the final paragraph, the speaker shares their perspective on the impact of blood sugar stability on overall well-being and quality of life. They encourage listeners to explore the advice in their books and on social media, suggesting practical steps such as the '10-minute calf push-up' to experience the benefits firsthand. The speaker also addresses skeptics, urging them to consider the scientific evidence linking mood and mental health with blood sugar levels. The paragraph ends with an invitation to listen to the full conversation for a deeper dive into the topics discussed.
Mindmap
Keywords
💡Fruit
💡Dried Fruits
💡Fiber
💡Glucose Spike
💡Ancestral Banana
💡Juicing
💡Dried Fruit Packets
💡Nuts
💡Cultural Wisdom
💡Glucose Goddess Method
💡Type 1 Diabetes
Highlights
Fruit today is bred to be sweeter and less fibrous than its ancestral versions.
Ancestral bananas were small, seedy, and not very sweet compared to today's bananas.
Eating whole fruit is recommended due to its fiber content that helps regulate glucose spikes.
Juicing fruit removes fiber and concentrates sugar.
Dried fruits have concentrated sugar due to the removal of water, leading to higher sugar intake.
Companies targeting children with dried fruits is a concern.
Dried fruits are better than candy but should be paired with nuts or other foods for better sugar regulation.
Small tweaks in diet can have a big impact without requiring a complete lifestyle overhaul.
Cultural wisdom sometimes conflicts with modern science regarding the best time to eat fruit.
The idea that fruit rots in the stomach if eaten last is a myth.
Ancient wisdom suggests eating fruit on an empty stomach, but modern science advises at the end of a meal for better glucose control.
Individuals should tailor dietary advice to their personal comfort and body's response.
The Glucose Goddess project aims to make science accessible and inclusive.
Criticism from type 1 diabetics about the use of a glucose monitor by a non-diabetic led to a change in approach.
The 'clothes on carbs' concept has been criticized for its potential to be taken to an extreme.
Health advice should not cause stress and should be applied flexibly based on individual circumstances.
The testimonials in the new book show the positive impact on mental health and blood sugar levels.
The potential for health advice to trigger individuals with eating disorders is acknowledged and addressed.
The importance of approaching health advice with compassion and learning from pushback.
The impact of stabilizing blood sugar levels on overall life quality and personal relationships.
Final advice to get the Glucose Goddess method book or follow Instagram for practical tips.
Skeptics of the link between mood and blood sugar levels are encouraged to test the methods and see the results.
Transcripts
Fruit versus dried fruits oh my God I
think this is one of my favorite topics
okay let's go so you know how people say
um well it's fruit so it's
natural yeah okay so I have a scoop for
you the fruit that we have today in our
Supermarket is not natural just like
humans bred gray wolves into Chihuahuas
for their entertainment humans have been
Crossing and breeding fruit for
Millennia to make them more appetizing
for humans to make them sweeter to make
them have fewer seeds less fiber if you
look at an ancestral banana it's tiny
it's full of seeds it's quite dense and
it's not very sweet if you look at a
banana
today it's very sweet very little fiber
very little seeds super easy to eat
humans have been creating these fruit to
be extra juicy and extra sweet and extra
full of sugar so that's one thing to
note the fruit you seeds today in the
supermarkets is not
natural however a piece of fruit still
has fiber in it and fiber is protective
as I explained at the beginning fiber
helps reduce the glucose Spike of a meal
because it creates that mesh in the
intestine so if you want to eat
something sweet eating fiber is still
the best sorry eating a piece of whole
fruit is still the best thing to do
because of that fiber blunting the spike
from the sugar the problem arises when
we denature that piece of fruit so maybe
we're going to juice an apple as a
result we're removing all the fiber from
the apple and we're concentrating the
sugar that was already being
concentrated for Centuries by humans in
that whole Apple when we dry fruit we
take away all of the water so we
concentrate the sugar and we eat way
more pieces of dried fruit than we would
of regular fruit yeah
and what's I think particularly
concerning about
that is there's quite a few companies
now which are targeting children with
dried fruits and and I think many
parents
are again I'm I I I always say this and
I want to reiterate this point I
genuinely believe that all parents are
doing the best that they can in the
context of their life situation in the
context of their
knowledge but I'm not sure that those
dried fruit packets are the best thing
to be giving our kids particularly on an
empty stomach yes although you could
argue that dried fruit is better than
like candy because at least it has some
fiber in it but what be even better if
you really want to give dried fruit
would be to pair it with some nuts for
example yeah so you make a little snack
with like a few like dried apricots and
then some peans or whatever that's
better because you're putting some
clothes on the on the cars right I get
it and then that's what I love about all
your suggestions they can be applied by
anyone in any situation no matter what
diet they're following yes little hacks
little tweaks just to make things a
little bit better than they would have
otherwise been right exactly we're not
talking like big overhaul of your life
of your food habits no no no small
tweaks big impact yeah adding those nuts
into the dried fruit you can see how
could be really tasty yeah and change
the blood sugar response absolutely now
just I had a thought there
Jesse a lot of the time the cultural
wisdom that's there we're now learning
the modern science again that's why that
works now the only place where I think
your recommendations don't match up with
certainly the ancient wisdom that I'm
aware of is with fruits on empty
stomachs because I know in iuic medicine
for many years they have been talking
about if you're having a piece of fruit
have it before your meal because then
it's digested uh really easily and it
doesn't then sort of fester on top of
your meal afterwards now first of all i'
welcome your thoughts on that but just a
a little addition there based on what
you just said about the fact that the
way fruit is bred now compared to how
fruit is breed in the past maybe 2 or 3
thousand years ago maybe the fruit that
we were getting lowering sugar not quite
as sweet maybe that worked then maybe it
doesn't work so well now I don't know
but what's your sort of perspective on
that well this is a very common question
and I was fascinated by it I was like
okay where does this come from like why
do we think that fruit rots in the
stomach if it's eaten last and my
research I found that there was a doctor
in the Renaissance who said that fruits
and this is a separate Branch from the
auretta stuff but this doctor said that
if you eat fruit after a meal it's going
to rot and purify in your stomach and
create all these Vapors and stuff um
that doctor just said that I mean I
don't know where he pulled that out of
but it just is not true like nothing
actually rots or purifies in the stomach
so that particular thing about the
rotting is just not true nothing can rot
in the stomach actually so there is this
ancient wisdom about having the fruits
on an empty stomach or at the beginning
of a meal and to that I say well we have
two opposing views right we have the
glucose science which says if you want
to eat something sweet the best time for
your glucose is at the end of a meal and
we have ancient wisdom that could also
you know have some really good sources
so maybe where we land is if you don't
feel any discomfort by eating fruit
after a meal maybe you do that and if
you're somebody and your body's like no
it's not working maybe it gives you
bloating or whatever then you switch it
up you know it's up to you to sort of
tailor these recommendations to other
things going on in your life so what
you're recommending as we take a
pragmatic nuanced approach to our health
mindblowing you know it's 2023 that's
not the way it goes yeah I know I know
and I think this is also why um you know
my work has been so well received is
that it feels fresh and nice and it's no
longer an extreme diet it's not like cut
out entire food groups it's like okay
guys I think we're over diets like
personally I would rather we never ever
have any diets ever again so what about
we use all this recent science and we
find these principles that are easy that
have a big impact on our physical and
our mental health that are not very hard
don't cost any money yeah and uh how
about we do that and people seem to to
be quite happy with that approach now
Jesse it's almost impossible now to have
the audience size which you have and not
get pushed back mhm
I'm sure it's technically possible but I
would say it's almost impossible yeah if
and when people push back against your
work what is the common thing they say
and how do you
respond so I've I've experienced like
multiple waves of this um and I sort of
categorize push back or criticism in two
camps so there's like the stuff that
really I can't do anything about for
example um people who don't want to hear
any information about food because it's
no but you know because maybe they had
an eating dessert in the past maybe
they're just like no so for those people
my work is like they just they just hate
it because I'm talking about food those
things I don't really pay attention to
because you know it's not for them
exactly and then you have the useful
criticism and from the beginning of the
glucose goddess project I've always
really listened to feedback whether it's
in comments or in DMS or in real life
like because my purpose here is to
make science accessible to make it
inclusive to make sure that I'm serving
the people that I want to give this
information to so I would say the
biggest criticisms have
been from people with type 1 diabetes
maybe this was a year ago that it
started happening that they didn't like
that I was using a Glo monitor as a as a
person without diabetes and I really
listened very carefully to this because
um a lot of people were sharing with me
how um saddened it made them that I was
like showing my glucose monitor like hey
I'm wearing a glucose monitor and for
them it was was a device that they need
to survive and so I really took that to
heart and I started thinking a lot about
my glucose monitor approach and you know
whether I think it's for everybody I
stopped also posting photos of myself
with the device being like hey glucose
monitor now I really am just like I'm
using it to make the illustrative graphs
but I no
longer um use it as like a fashion
statement yeah you know so that was
really really helpful I think another
thing that people uh push back on is the
clothes on carbs thing they say yes but
if you take it to an extreme it could be
harmful like as I explained at the
beginning you could put two lounds of
butter on a piece of bread and that
would reduce the spike but you need to
have more nuance and that I think I
really address it in the book quite well
so I think you do address it really well
I think you know I've read both books
and I think you're really clear that
this is not to stress you out right this
is not necessarily to be applied in
every situation this is to try and help
you yeah right yeah sure in an Ideal
World we'd all eat an exclusively whole
food diets that was naturally
stabilizing our blood sugars but the
reality is most people or at least many
people are going to struggle with that
yes and I think particularly in this
second book this new book The
testimonials I just love reading them
you know you mentioned Eating Disorders
there is a testimonial right there's a
testimonial I can't which book in about
bulimia and how a young lady I think
with bulimia said your method has really
helped them and before you answer I have
quite a lot of thoughts on what you just
said and you know I've been trying to
communicate Health messaging to the
public since maybe 2014 now through TV
shows books podcasts whatever it might
be right yeah and you simply cannot
anymore communicate health information
and not get push back and the round is
not all information is for everyone
right I try I think like you do to be as
compassionate as possible when putting
out that information and now I can be
relatively detached when if and when
push back comes and and go yeah I can
actually learn from that that's a good
point or I actually disagree with that
or I can see that that person is being
really really triggered by something
this ain't about me this is about them
right so I think taking a compassionate
approach to that has been really helpful
I understand what saying about the type
1 diabetics and I can understand why um
certain members of that community may
feel like that but technology and
progress is going to come in every form
cgms are here they're here to stay
they're only going to get more and more
popular I do believe they can be a
valuable tool for some people with the
right education with the right Contex I
think they can be an incredible tool for
the right person yeah and to be fair
there's a whole other part of the
community of people with tough and
diabetes who are super happy that I'm
wearing one because it Des stigmatizes
it for them you so there's always you
know pros and cons and on the Eating
Disorders front um I really got very
interested in this topic and I spoke to
many experts on the subject because I
got a few comments being like oh these
rules are just an eating disorder
waiting to happen and I thought that was
really
unfortunate that you know we need to
Nuance something that's a diet and
that's really unhealthy unscientific
completely random and could cause some
difficult behaviors but also with advice
that people need because people are
dying
like so and that was a tough one for me
to get through I was like okay how like
where do I land like what's true about
not wanting to encourage disordered
eating and what's true about wanting to
give these very important pieces of
information that are life-changing and
potentially life saving so but it's an
ongoing Journey you know the push back I
try to learn from every thing that
happens yeah you you get this um I've
I've definitely had it when we've done
podcasts on fasting before and I've
thought long and hard about this is this
irresponsible should I be doing it and
where I've landed is you know I try and
caveat it I try and make sure in the
introductions of each podcast we say
this may not be suitable for people who
are recovering from or suffering with
eating disorders having said that some
people with eating disorders find
fasting incredibly useful I know that
cuz people are fed back
and also let's just look at what's going
on around us you know in America what is
it 88 or 90% of people may be
metabolically unhealthy right
stabilizing their blood sugar is going
to save their life yeah exactly right
exactly so and I think we all and I know
it's hard because I know sometimes it's
parents of kids who are struggling
they've got like a 12y old or a 14y old
who's really struggling an eating
disorder and then they get often and I
can totally understand it feel very
defensive and upset when they see
certain
posts but I'm not sure I have the
solution to it apart from trying to
approach these things with compassion
yes I don't know because not everything
is for everyone absolutely and then you
know you also have to remember that of
the people reading your books listening
to your podcast reading your content
like 99% of people are so thrilled and
happy and then there are a few people
who are triggered or upset that will
comments and that's what we see right
but it's really it's really not
representative the reality that being
said I think you know I'm on in the same
boat as you which is I try to learn and
be as respectful and mindful as possible
and um then once you feel like you've
done the right thing if somebody still
doesn't like it well you know so be it
Jesse it's been such a pleasure talking
to you it really has I mean we've not
even scratched the surface over what's
in your two books and I can see why so
many people follow you online so many
people have been moved by your work it's
making a real material difference in
their lives and therefore the lives of
the people around them right that's
something I'm so passionate you can
change one person you don't just change
them they've got more energy they're
less Moody they're less cranky that
impacts how they parent that impacts how
they are with their Partners how they
are with their work colleagues right so
I think the work you're doing is so so
important this podcast is called feel
better live more when we feel better in
ourselves we get more out of our Lives I
think you would probably add when we
have stable blood sugars levels we get
more out of our Lives absolutely for
people who are feeling inspired by what
they've heard and want to start making
changes right now do you have any final
words of wisdom for
them I would say get the glucose goddess
method my new book it's going to be your
partner in helping turn these hacks into
lifelong habit habits and if you can't
afford it or you don't want to buy a
book just go on my Instagram and start
looking at the graphs that I share
savory breakfast veggies first vinegar
movement clothes on carbs and there's
many more things you'll discover but
those can become your best friends in
your daily life and for someone who's
saying Jesse I hear you I hear what
you're saying but I cannot see how my
mood or my mental health has got
anything to do with my blood sugar
levels what would you say to them
I would say look at the studies it
really really does or just try the
10-minute calf push-up at your desk
after your next meal and see if your
mood doesn't improve see it for yourself
I would say test it and um you know your
body will speak for itself if you
enjoyed that short clip I think you are
really going to enjoy the full
conversation which you can check out
[Music]
here
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