10 Signs You're Eating Too Much Sugar
Summary
TLDRこのビデオでは、砂糖の過剰摂取に関連する10の兆候について解説しています。味覚の鈍化、甘いものへの欲求、皮膚トラブル、筋肉や関節の痛み、虫歯、不安定なエネルギーレベル、腫脹感、体重増加、頻発的な風邪やインスリン抵抗性など、様々な健康問題が説明されています。さらに、砂糖が免疫力を低下させるメカニズムや、血糖値やア1C、インスリンなどの血液マーカーの重要性についても触れています。最後に、砂糖の摂取を減らすことで健康状態を改善することができると結論づけています。
Takeaways
- 🍬 糖的过量摄入会钝化味蕾,导致对甜味的渴望越来越强烈。
- 🍔 美国的汉堡包、饼干、苏打水、派和蛋糕等食品的含糖量比其他地区高,因为高糖食品容易上瘾。
- 🧠 糖能刺激大脑和神经系统的阿片受体,导致多巴胺释放,产生快感,但这种快感是短暂的,会形成恶性循环。
- 🚫 某些人对糖的依赖性更强,对这些人来说,糖可能成为他们最大的敌人,需要完全戒除。
- 🍬 糖的摄入与皮肤问题有关,如痤疮,并且可能导致早衰。
- 💪 糖摄入过多可能导致肌肉和关节疼痛,这是由于低度全身炎症引起的。
- 🦷 糖是导致蛀牙的主要原因,减少糖的摄入可以显著减少牙菌斑的形成。
- 🍠 糖和淀粉是不同的,淀粉(如米饭和土豆)在历史上并未导致大规模的糖尿病问题。
- 📈 血糖波动会导致能量不稳定,出现高低起伏,而吃全食物可以稳定血糖和能量。
- 🌀 糖的摄入过多会导致腹胀,这是因为它滋养了错误的肠道细菌,导致肠道菌群失衡。
- 📊 体重增加,尤其是中段肥胖,是摄入过多糖和加工碳水化合物的一个标志。
- 🤧 频繁感冒和流感可能与糖摄入过多有关,因为糖会降低免疫力。
- 🩺 血液中的葡萄糖、A1C和胰岛素水平是衡量糖摄入过多的关键指标。
Q & A
砂糖を多く摂取すると味覚が鈍くなる理由は何ですか?
-砂糖を多く摂取すると、徐々に味蕾が過剰な甘さに慣れてしまい、自然な食品の微妙な風味が感じられなくなります。その結果、より甘い食品を求めるようになります。
なぜアメリカの食品は他の地域に比べて甘いと言われるのですか?
-アメリカでは消費者の砂糖への依存を利用して製品の販売を促進するため、食品に多量の砂糖が添加されています。これにより、ハンバーガーバンズやソーダなどが他の地域よりもずっと甘くなっています。
なぜ砂糖が健康に悪いとされているのに、依然として高い消費が見られるのですか?
-砂糖はドーパミンを刺激し、一時的な快感を提供するため、人々は砂糖に強く引きつけられます。また、文化的にも報酬や慰めとして砂糖が使われているため、その消費を減らすことが困難です。
肌荒れやニキビと砂糖摂取の関連は何ですか?
-砂糖は体内の炎症を促進し、細菌の増殖を助けることがあります。これが肌の問題、特にニキビを引き起こす原因となることがあります。
砂糖を摂取するとなぜ関節痛や筋肉痛が引き起こされるのですか?
-砂糖は低度の全身性炎症を引き起こすことがあり、これが関節や筋肉に痛みとして現れることがあります。これは糖尿病性関節炎としても知られています。
なぜ砂糖を減らすと歯の健康が向上するのですか?
-砂糖は口内の細菌が繁殖する原因となり、それが歯垢の形成や虫歯を引き起こします。砂糖を控えることで、これらの問題が軽減されます。
砂糖とエネルギーの関係についての誤解は何ですか?
-多くの人が砂糖=グルコースと誤解していますが、砂糖にはフルクトースも含まれており、これが体に悪影響を及ぼす可能性があります。本当は、体のエネルギーは主に脂肪から得られます。
Outlines
🍬 砂糖摂取過剰の10の兆候
砂糖を過剰に摂取すると、味覚が鈍り、甘いものが求められるようになります。アメリカでは、ハンバーガーバンなど日常的な食べ物も非常に甘くなっています。また、砂糖は快楽をもたらし、依存症を引き起こす可能性があります。砂糖はまた、アセト菌などの細菌を養うだけでなく、身体的老廃を促進するAGP(高度糖化末端産物)を形成します。
💊 砂糖の依存性と健康への影響
砂糖は、オピオイド受容体を刺激し、ドーパミンを分泌して快楽をもたらしますが、これにより依存性が生じ、満たされない状態が続くことになります。砂糖はまた、自然な食物の風味を味わえなくなり、代わりにファーストフードに頼る傾向があります。砂糖は、関節痛や筋肉痛、歯の腐敗、および慢性的な炎症を引き起こす原因となります。
🚫 砂糖とグルコースの違いと誤解
砂糖は、グルコースとフルクトースから成る二糖ですが、グルコースとは異なります。グルコースは、淀粉などの多糖から供給され、健康的なエネルギー源となります。一方、砂糖は、肝脏を圧倒し、非アルコール性脂肪性肝病を引き起こす可能性があります。また、砂糖は、エネルギーの安定を妨げ、血糖値の変動を引き起こします。
🌀 砂糖の摂取過多による腸内環境の変化
砂糖は、腸内環境を悪化させる可能性があります。腸内細菌がバランスを失い、腫脹、腸漏現象、免疫機能低下などの問題を引き起こす可能性があります。歴史的に見ると、私たちは、砂糖を摂取する前に、より多くの食物繊維を摂取していましたが、現代では砂糖や加工食品の摂取が増えています。
📉 砂糖の依存性と健康リスク
砂糖の依存性は、アルコール依存症と同様に深刻な問題です。砂糖は、体重増加、2型糖尿病、失明、腎臓障害、そして手足切断などの健康リスクを引き起こす原因となります。砂糖を減らすことにより、頻繁な風邪やインフルエンザのリスクを減らすことができます。また、血糖値の増加は、ビタミンCの輸送に影響を与えるため、免疫機能を低下させる可能性があります。
Mindmap
Keywords
💡甘いものへの依存
💡皮膚トラブル
💡筋肉痛と関節痛
💡虫歯
💡血糖値の変動
💡腫脹
💡体重増加
💡頻発性の風邪やインフルエンザ
💡血液の指標
💡血糖値の制御
💡自然食品
Highlights
Eating too much sugar can dull your taste buds, making you crave even sweeter foods.
Sugary foods in the US, like hamburger buns, are much sweeter compared to other countries.
Starbucks and other coffee shops sell drinks with minimal coffee content, mostly sugar.
Regular food becomes boring to those accustomed to sugar, leading to a preference for fast food.
Sugar stimulates opiate receptors, causing a cycle of pleasure and cravings that are hard to satisfy.
Culturally, sugar is often used as a reward or bribe, instilling a link between sugar and pleasure from childhood.
Some individuals are more susceptible to sugar addiction and may need to eliminate it completely.
Sugar consumption is linked to skin breakouts and premature aging due to AGEs (Advanced glycation end products).
Low-grade systemic inflammation from sugar can lead to muscle and joint pain, and if left unaddressed, to chronic diseases.
Tooth decay and cavities are directly linked to sugar intake, as discovered by Dr. Weston A. Price.
The confusion between glucose from sugar and glucose from starches is misleading and contributes to health issues.
Most of our energy comes from fat, not glucose, contrary to common beliefs.
Unstable blood sugar levels from sugar intake can lead to mood swings and irritability.
Bloating from sugar intake is caused by an imbalance in gut bacteria, potentially leading to a leaky gut.
Weight gain, especially around the midsection, is a common sign of excessive sugar consumption.
Frequent colds and flu may be a sign of high sugar intake, which can decrease immunity by competing with vitamin C for absorption.
Blood markers such as glucose, A1C, and insulin can indicate the level of sugar intake and potential health risks.
It is essential to test and monitor blood work markers like insulin to understand early signs of sugar-related health issues.
Transcripts
Hello Health Champions today we're going to talk about 10 signs that you eat too much sugar so
we'll start from the back number 10 is that you dull your taste buds that if you eat a lot of
sugar then over time your taste buds don't appreciate the subtle flavors anymore and as
a result you need your sweets to be sweeter and sweeter and sweeter so hamburger buns for example
most people think of them as bread they don't even realize how sugary they are hamburger buns in the
US is basically like cake in other places of the world cookies soda pies and cakes are getting more
and more sugary over time and they're much much sweeter in the United States than anywhere else
you're going to find and the reason they add so much sugar is that it sells as people get hooked
on sugar all they have to do to sell a product is is just put more sugar in there an example would
be Starbucks and these popular coffee drinks they don't sell coffee there anymore it's like a tiny
tiny percentage is coffee most of what they sell is just sugar balms and a huge problem
here is that now regular food becomes boring the taste buds don't appreciate the wonderful natural
Aromas and flavors of food like Steak and Fish and vegetables and natural things and then you
tend to drift toward fast food where of course they add in all this sugar and these chemicals
number nine is sweet cravings and this is similar to what we just talked about but it goes much much
further because sugar has the power to stimulate opiate receptors in your brain and nervous system
so when you eat sugar you stimulate dopamine and you feel pleasure so a lot of our reward rewards
so our Behavior seeking out rewards is tied to Sugar but the problem is that we're seeking it
but we never get satisfied and if you have that Sugar you satiate your sugar Cravings then five
minutes later they're back so it's a vicious cycle where you just want more and more and more and the
problem is that this becomes part of the culture and it starts already as kids where we're using
sweet as rewards as bribes basically that if you eat your vegetables you can have dessert if you do
your homework you can have a soda and so forth so we instill this expectation in this behavior that
sugar equals pleasure equals rewards and I have to also touch on some pretty significant mainstream
ignorance about these issues so there was this video where they told you that you shouldn't eat
so much sugar but then they go on to saying that Sugar shouldn't become your worst enemy and they
say just know your limits and control yourself so the disturbing piece of ignorance here is that we
assume people all operate the same whether it's sugar or alcohol we're very very different some
people have a much greater tendency to get addicted so you can't just because you know
how to control yourself you can't be judgmental and just assume that because someone else can't
that they just don't know their limits and they don't know how to control themselves for
some people this may be true but for some people sugar truly becomes your worst enemy and then if
you realize that and you know that for a fact then just like alcohol you need to cut it out
completely no added sugar at all number eight is skin breakouts it's pretty well known that
that Sugar leads to acne and sugar feeds bacteria along with everything else but there's one more
thing I want to be concerned with and that's ages Advanced glycation end products so sugar is kind
of sticky and when it sticks to proteins then it forms these Ages which lead to premature aging so
premature wrinkles premature aging of the skin but not just the skin every organ every cell in
the body body is subject to premature aging sign number seven is muscle and joint pain this is also
known as osteoarthritis when you have a low-grade systemic inflammation if that inflammation gets
into the joints now we know that as osteoarthritis but here's the problem when people have pain most
people will just go take a pill but is that a good idea in my opinion you do not want to take a pill
at least not without addressing the underlying cause because what happens now is that you're
not addressing the root cause you're numbing out the pain but you're allowing the root cause to
continue and this low-grade systemic inflammation is the number one cause of heart disease stroke as
well as 90% of all the degenerative diseases that people take medication for chronic medication and
which ultimately kills people sign number six of eating too much sugar is tooth decay so of
course that means cavities and plaque and if you cut out sugar completely what you'll find
is that the plaque doesn't even develop nearly as much as when you eat sugar and in fact if you eat
very little sugar and you have just a single piece of candy you will notice that plaque building up
almost within minutes and just how closely sugar and tooth decay were linked was discovered about
a century ago by a guy called Western price he was a dentist and he traveled around the
world to study tooth decay versus diet and he studied virtually all of the leftover primitive
or indigenous cultures in the world where they had not been in contact with so-called
civilization and processed foods and sugar and what he found was that even though most of these
cultures did not use any toothbrushes they also had no cavities or virtually no cavities like 1%
of the cavities of the Western World at the time and he wrote a book about this which is excellent
called nutrition and physical degeneration and he found that basically almost no cavities occurred
before people had sugar and processed foods and in doing this he also found that that it wasn't
just the cavities but people's overall physiology and health and I have to touch on one more piece
of mainstream ignorance this is what I found in another video and what's scary is that this keeps
coming up this is what I hear from people every day don't get the wrong idea or anything sugar in
the right Amounts is good for you because glucose is what supplies your body energy and there are
two enormous problems and dangerous problems with the statements the sugar they're talking about is
added sugar and the truth is that added sugar is not the same as glucose we'll touch on that
in a second and the other problem is that most of our energy comes from fat so when they say
that sugar is good because it has glucose which is where your energy comes from they obviously don't
know what sugar is when we talking about added sugar talking about suc white table sugar which
has one ring of glucose but it's linked to a ring of fructose so we have glucose and fructose so yes
sugar has glucose in it but saying that sugar is glucose is very very misleading so where we
get most of our glucose would be from starches if you eat those so if we take here's another
glucose ring now if we link these together in long chains then they're called a starch and they can
be hundreds or thousands of these molecules but it's 100% glucose there is no fructose that's the
difference between sugar and glucose sugar and starch so sugar from starch meaning glucose is
not the worst thing that's why a lot of cultures could eat rice and potatoes for centuries and not
get diabetic not have tremendous health problems because the starch breaks down into pure glucose
the sucrose however is a completely different animal it's a disaccharide which needs a an
enzyme called sucrase to break it down and then you get 50% glucose which again isn't the end of
the world but this fructose is terrible because it can only be processed through the liver it
quickly overwhelms the liver causing what's called a non-alcoholic fatty liver disease so
when they say that Sugar isn't so bad because we need glucose they're talking about starch they're
not talking about sugar they don't understand the difference so they put them all together
in the second statement down here that 90% of energy comes from fat this is a complete and
total mystery because over and over we are being told that glucose is what supplies The Body Energy
we need to eat starches we need to eat bread we need to eat grains they tell us so that we
can get energy well if you eat a zero fat diet or nearly zero fat diet you're still not getting most
of your energy from glucose because that glucose you can't the body can't store glucose well at
all whenever you eat a lot of starch whenever you eat a lot of carbohydrates the body converts that
blood sugar into fat before you use it so even if you eat almost zero fat your body Burns for
energy probably somewhere around 50 % fat and 50% glucose so if you eat a healthy diet though like
a Paleo and a whole food diet with meat and fat and vegetables over time you're probably as you
get fat adapted you're probably going to run about 90% of your energy from fat so this statement is
just extremely inaccurate but this is what we are told and this is what most people believe
but what you will get from eating a lot of sugar and a lot of carbohydrates is unstable energy you
have highs and lows you have inconsistent energy because you create blood sugar swings whenever you
eat a lot of sugar or some processed starches your blood sugar spikes and then it drops and
then you eat again and it spikes and this leads to energy when your blood sugar is high and then
very low energy when your blood sugar is low the solution to this of course is to not eat sugar
or processed foods but rather eat whole food and now your blood sugar becomes very very stable and
your energy becomes very very stable so if you have blood sugar swings this also often leads
to mood swings and irritability sign number four is bloating and this comes from all the bacteria
in your gut when those bacteria are imbalance when they can process the food coming through then you
should not have a lot of bloating but if you have a lot of sugar this sugar feeds the wrong kinds
of pathogens it creates an imbalance in your gut flora and it leads to something called dysbiosis
which is just that an imbalance in the bacteria and now over time what can happen is that you
get a gut compromise the intestinal lining might deteriorate at the mucus layer might deteriorate
and as a result you could have a leaky gut and you could have things like immune compromises as
well and this is really important to understand that the signs and the symptoms should not be
our primary concern we should understand that it's just the tip of the iceberg that this is
part of an imbalance and we need to address that root cause so that we can restore full function
and let's just take an example of how we've been feeding that gut biome that microbiome over time
so if we look at the green would be historically and the blue would be how we eat currently and
we look at three things soluble fiber we look at lactose and we look at sucrose so there are some
other things also that can feed the microbes but these three things are the primary food for those
microbes in your gut so when we look at soluble fiber historically we ate much much much more
soluble fiber because natural food whole food has more fiber processed foods and sugar has no fiber
basically lactose we probably ate a little bit less so lactose is the sugar in milk and it's
a disaccharide meaning Two Sugars so we need an enzyme to break it down before can be absorbed
into the bloodstream and this is why glucose is not a primary fuel for these gut bacteria even
if they could consume it glucose is a single molecule and because it's single and ready to
absorb it basically never makes it down to where the bacteria are living we absorb it in the first
half of the digestive tract so glucose is not a f Factor here really and depending on how far we
look back historically we may or may not have had Dairy but for about 8 to 10,000 years we have had
some Dairy and some lactose even though a lot of it was probably turned into butter and cheese and
we also had it raw which meant that there were enzymes and bacteria in the milk to help us break
down the milk and the proteins and the lactose so today we eat a lot more of products but also we
have a lot of pasteurized milk that is much harder to digest and then when we look at sucrose which
really has the potential to disturb and unbalance your microbiome we used to eat maybe a couple of
grams because we had some in leafy greens and in fruits and so forth which were seasonal we might
get a couple of grams a day as opposed to over a 100 grams of sucrose and high fructose corn syrup
and honey and agave and all that stuff that we're consuming today so just to give you an idea I'm
not claiming that these are graphically exact or anything but just to give you an idea of how much
it has changed and why our gut biome is probably not the same because we're not feeding it the same
things and as a result we end up with a lot of bloating number three is weight gain so especially
if it's around the midsection but generalized weight gain as well and the key here is to
understand insulin because when we eat sugar and processed carbohydrates now the blood sugar Rises
and The Body responds with insulin we'll look a little bit more at this in a second and like
we said sugar has glucose and fructose and that fructose can only be processed through the liver
so the potential to overwhelm the liver and cause non-alcoholic fat or liver disease is tremendous
the vast majority of fatty liver disease today is from sugar and of course when we get very insulin
resistant and we have that fatty liver now we are almost guaranteed eventually to get type2 diabetes
if we continue on that path but again even though most typ two diabetics not all but most
have weight gain and are obese that should not be our main concern we need to understand what this
process what this adaptation is doing to the body and realize that this mechanism this adaptation
is also responsible for the number one cause of blindness the number one cause of kidney failure
and the number one cause of amputations and here I want to cover some something that I came across
which I believe is a lazy Viewpoint that everyone talks about how we eat too much sugar we need to
cut back on sugar but where do we draw the line so this Viewpoint was that it's simply not realistic
to avoid all added sugar in your diet and my question is that maybe not all people have to
but why is it not realistic and it's like saying to an alcoholic that you know I we know you have
a problem but it's simply not realistic for you to avoid alcohol because all these parties all
these stores everywhere you go there's alcohol available so surely it's not realistic to cut it
out or if you were misled during a period in your life where your frontal L wasn't fully developed
and you ended up at some parties where they were Distributing certain not so great chemicals
addictive chemicals Etc would you say that just because they're available just because everyone
is doing them because you're kind of on this party circuit that now it's not realistic to stay away
from those chemicals anymore of course not and my point here is if if it's possible and realistic to
stay away from alcohol and from illicit chemicals then why would it not be realistic to stay away
from added sugar because added sugar has no place in real food so again I'm not saying that 100% of
people should never have sugar that we should make it illegal but why wouldn't it be realistic we are
we're getting lazy and we're allowing all this garbage in just because it's so abundant sign
number two would be frequent colds and flu if you find that you get sick all the time maybe
cut back some on the sugar so there's many many different ways that Sugar decreases immunity but
one more interesting way is that glucose and vitamin C vitamin C is very important for your
immune system for Activation of certain white cells and glucose and vitamin C use the same
transport mechanism so everything in your body is shuttled and moved on purpose molecule by molecule
nothing's just floating around randomly getting to places by accident the body on purpose will
transport it and shuttle it across membranes so the more glucose you have lying around floating
around the more of the glucose is going to occupy the sites and compete for this transport mechanism
meaning we can't move the vitamin C to where it needs to be if we have too much sugar around and
interestingly humans and primates and guinea pigs are the only mammals that cannot manufacture our
own vitamin C our own ascorbic acid and then you might wonder well isn't that just a huge defect
in our genetic makeup if we can't make it what's what's wrong with us but the way I look at it is
that it's never been a problem because the food would provide a certain amount of vitamin C that
was plenty until we started competing with sugar for that transport mechanism and the number one
sign that you're eating too much sugar is that your blood markers start going up and there's
lots of blood markers we can look at but three of the main ones would be glucose A1C and Insulin so
glucose is how much sugar is in your blood stream In This Moment A1C is a 3 to four month average
and insulin is an indirect indicator it tells us how hard the body is working to keep it down and
why does this matter well if we look at glucose and A1C in yellow and we look at insulin in red
and we see how that would develop over time if we start at time zero and we are in insulin sensitive
we're healthy we're metabolically healthy then there would be a balance between glucose and
insulin and then the body if we start eating more sugar if we keep eating more sugar and more carbs
the body is going to work really really hard at keeping that glucose down that's what the body
has to do high levels of glucose is toxic to the brain so in order to keep the glucose down
the body is going to increase the insulin levels so even though the glucose stays the same here
from year 0 to year five we have become many times more insulin resistant because it takes that much
more insulin to control the situation if we go 10 years into the future we see that there's still
not really a change in the glucose levels maybe a couple of points but that insulin just keeps going
up 15 years same thing keeps going 20 years and now maybe you can see if you look at the size of
these yellow that this would be maybe a healthy level around 80 and here we might be at 90 and
100 and 120 130 which is a diabetic level so the glucose even going from super healthy to diabetic
only changes by a few perc it only Chang changes very marginally because it's a controlled variable
but the thing that controls it is insulin and the body has to work that much harder at controlling
it so insulin might increase 10 15 20 times and this is one of the biggest problems in my opinion
that when we test things we don't test the really important stuff we don't test the things that can
show us early on the changes that we need to make so if you really want to find out your
blood work markers you want to test all three of these including insulin and for those who really
want to take charge and understand more about this I created a course and I'll put some information
in a link down below and you could also order a very complete set of blood work to follow along
with the course if you really want to take charge and understand it I also created a little document
where I put all these slides together that you can click on a link and get those if you want
to use them to follow along if you enjoyed this video you're going to love that one and if you
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