#1 Shocking Food That Causes Inflammation
Summary
TLDRDr. Anul Gupta, a board-certified family physician and functional medicine expert, reveals sugar as the primary culprit behind inflammation in our bodies. Hidden sugars in everyday foods like honey, agave, and fruit sugars are highlighted as harmful, even in seemingly healthy options. The video explains how sugar causes inflammation through insulin spikes, gene expression changes, gut microbiome disruption, and increased gut permeability. Gupta offers tips on identifying hidden sugars, using natural sweeteners, and making healthier food swaps to reduce inflammation and improve overall health.
Takeaways
- đŹ Sugar is the primary cause of inflammation in the body, including hidden sugars in foods like honey, agave, and fruit sugars.
- đ Consuming sugar leads to an insulin spike, which in turn releases pro-inflammatory cytokines that increase inflammation.
- 𧏠Sugar can alter gene expression, triggering the release of chemokines and incans that further contribute to inflammation.
- đ± Sugar feeds bad bacteria and yeast in the gut, disrupting the microbiome and leading to increased inflammation levels.
- đ« Sugar is toxic to the gut lining, reducing the production of protective cells and causing 'leaky gut', which is linked to chronic inflammation and autoimmune conditions.
- đ„ Hidden sources of sugar include salad dressings, yogurts, instant oatmeal, dried fruits, canned fruits, and breakfast cereals.
- đ§ Be cautious of 'no sugar added' labels, as ingredients like fructose, corn syrup, and agave can still be present.
- đ Always read food labels to identify added sugars and artificial sweeteners.
- đŻ Replace sugary foods with natural sweeteners like Stevia and Monk fruit, but in moderation.
- đ§ Stay hydrated with water and flavored water instead of sugary drinks to reduce sugar intake.
- đ„Š Consume fibrous foods with sugary fruits to slow down sugar absorption and reduce insulin spikes.
- đ„ High-quality fats and proteins can help curb sugar cravings and improve overall health.
Q & A
What is the main food item discussed in the script that causes inflammation?
-The main food item discussed in the script that causes inflammation is sugar, particularly hidden sugars in various foods that people consume daily.
Why is sugar considered the number one reason for inflammation according to Dr. Anul Gupta?
-Dr. Anul Gupta states that sugar is the number one reason for inflammation because it causes insulin spikes, alters gene expression, changes gut microbiome, and increases gut permeability, all of which contribute to inflammation.
How does sugar cause inflammation in the body?
-Sugar causes inflammation by causing insulin spikes, which release pro-inflammatory cytokines; by changing gene expression to trigger the release of chemokines; by altering the gut microbiome to feed bad bacteria and yeast; and by increasing gut permeability, also known as leaky gut.
What are some hidden sources of sugar mentioned in the script?
-Some hidden sources of sugar mentioned in the script include salad dressings, yogurts, instant oatmeals, dried fruits, canned fruits, canned beans, breakfast cereals, granola bars, protein bars, energy drinks, sodas, fruit juices, and punches.
What are the health implications of consuming sugar as described in the script?
-Consuming sugar can lead to chronic inflammation, which in turn can cause autoimmune conditions like Hashimoto's disease, hypothyroidism, Graves' disease, and other chronic diseases such as diabetes and heart disease.
What advice does Dr. Anul Gupta give for reducing sugar intake?
-Dr. Anul Gupta advises replacing sugary foods with natural sweeteners like Stevia and Monk fruit, reading labels carefully to identify hidden sugars, making healthy swaps like drinking water instead of sugary drinks, and consuming fibrous foods along with fruits to slow down sugar absorption.
How can one identify sugar additives in food products according to the script?
-To identify sugar additives in food products, one should look for ingredients like fructose, corn syrup, Agave, honey, and any natural sweeteners or sugars listed in the product's ingredient list.
What are some natural sweeteners suggested in the script that are considered safe?
-The script suggests using natural sweeteners like Stevia and Monk fruit, which are considered safe alternatives to sugar and other artificial sweeteners.
What is the importance of fiber in managing sugar absorption as discussed in the script?
-Fiber is important in managing sugar absorption because it slows down the absorption of sugar from the gut, which in turn slows the insulin spike and helps in reducing inflammation.
How can high good fats and high protein meals help in reducing sugar cravings as mentioned in the script?
-High good fats and high protein meals can help in reducing sugar cravings by keeping one full and providing sustained energy, thus reducing the desire for sugary snacks or meals.
What are the benefits of reducing or eliminating sugar from one's diet as described in the script?
-Reducing or eliminating sugar from one's diet can lead to reduced inflammation, improved mental clarity, increased energy, less body pain, and better overall body functioning, including improved thyroid health.
Outlines
đŹ Hidden Sugars: The Silent Inflammation Culprit
Dr. Anul Gupta, a board-certified family physician and functional medicine expert, introduces the concept of hidden sugars in our everyday foods as the primary cause of inflammation. He explains that while people often associate sugar with white or brown sugar, the real culprits are the sugars hidden in various foods like honey, agave, maple syrup, and fruit sugars. These sugars, when consumed, cause an insulin spike, leading to the release of pro-inflammatory cytokines, which over time can result in chronic inflammation. Dr. Gupta also discusses how sugar can alter gene expression to increase inflammation, impact gut microbiome by feeding bad bacteria and yeast, and increase gut permeability, leading to leaky gut syndrome. He emphasizes the importance of identifying and eliminating these hidden sugars from our diets to reduce inflammation and improve overall health.
đ Strategies to Combat Hidden Sugars in Your Diet
Dr. Gupta provides practical advice on how to identify and eliminate hidden sugars from one's diet. He suggests looking for ingredients like fructose, corn syrup, agave, honey, and other natural sweeteners in food labels. He also warns against artificial sweeteners. To replace sugar, he recommends natural sweeteners like Stevia and monk fruit in moderation. Dr. Gupta advises reading food labels carefully, making healthy swaps such as drinking water instead of sugary drinks, and consuming fibrous foods alongside fruits to slow sugar absorption. He also suggests starting the day with a chia seed water for fiber and protein, which can help reduce sugar cravings. By reducing sugar intake, one can expect improvements in mental clarity, energy levels, pain reduction, and overall health, including better thyroid function.
Mindmap
Keywords
đĄInflammation
đĄSugar
đĄInsulin
đĄCytokines
đĄGene Expression
đĄGut Microbiome
đĄLeaky Gut
đĄHidden Sugars
đĄStevia
đĄFiber
đĄHigh-Quality Protein
Highlights
Dr. Anul Gupta, a board-certified family physician and functional medicine expert, discusses the impact of sugar on inflammation.
Hidden sugar in everyday foods is the number one cause of inflammation.
Common sources of hidden sugar include honey, agave, maple syrup, jaggery, and fruit sugars.
Sugar consumption leads to an insulin spike, which in turn releases pro-inflammatory cytokines.
Sugar can alter gene expression, triggering the release of chemokines and incans that increase inflammation.
Sugar intake can change the gut microbiome by feeding bad bacteria and yeast, leading to increased inflammation.
Sugar is toxic to the gut lining, causing 'leaky gut' and contributing to chronic inflammation and autoimmune conditions.
Hidden sugar can be found in salad dressings, often containing honey or agave.
Most store-bought yogurts contain added sugar, despite their perceived health benefits.
Instant oatmeals frequently have hidden sugars, unlike steel-cut oats.
Dry fruits, canned fruits, and canned beans can have high sugar content and added sugars.
Breakfast cereals, granola bars, and protein bars often contain added sugars.
Beverages like energy drinks, sodas, fruit juices, and punches are high in sugar.
Reading labels is crucial to identify added sugars like fructose, corn syrup, and natural sweeteners.
Artificial sweeteners like aspartame should be avoided as well.
Replacing sugary foods with natural sweeteners like Stevia and monk fruit can help reduce sugar intake.
Making healthy swaps, such as drinking flavored water instead of sugary drinks, can support a lower sugar diet.
Consuming fibrous foods with fruits can slow sugar absorption and reduce insulin spikes.
High-quality fats and proteins can help curb sugar cravings and improve overall health.
Reducing sugar intake can lead to mental clarity, increased energy, reduced pain, and improved thyroid function.
Transcripts
are you unknowingly fueling inflammation
in your body by eating this food
everyday basis you might be shocked to
know that there is one common food that
we all are eating that is the number one
reason of inflammation stick around
because I'm going to talk about this
number one food which is the worst food
for inflammation in your body hi I'm Dr
anul Gupta I'm a board certified family
physician in us as well as I'm a
functional medicine expert I help people
reverse their chronic conditions
especially thyroid conditions by fixing
their underlying root causes today I'm
going to expose this one particular food
which is hidden in a lot of the things
that we are eating and we don't even
know that is the number one reason of
inflammation in the body so let's get
started so what is this food I'm talking
about this food is sugar now as soon as
I talk about sugar most people will be
thinking about either white sugar or
brown sugar no I'm talking about sugars
hidden in your food I'm talking about
honey Agave maple syrup jaggery fruit
sugars sugar hidden in your other foods
that you are eating on the daily basis
all of this combined sugar is the number
one reason of inflamation now the
important thing is to find this hidden
sugar in your diet that you are eating
on the daily basis that you might be
thinking is actually healthy for you but
in reality it is harmful you don't
believe it so let's talk about about
scientific studies which have shown how
this sugary foods are actually causing
inflammation so the number one way the
sugar causes inflammation in your body
by causing insulin now your body
cannot recognize sugar from fruit or it
cannot recognize sugar from white sugar
or from honey or agave all of the sugar
when it is consumed in your body it
causes insulin Spike because your body
has to tackle all of the sugar Whenever
there is an insulin Spike happening that
releases cyto kindes in your body these
cyto kindes are pro-inflammatory what
that means is that they increase
inflammation in the body now whenever
you are consuming sugar this insulin
spike is happening and that causes the
release of these inflammatory cyto mines
over the course of days to weeks to
months this constant cycle keeps on
happening and that's the reason it
causes chronic inflammation the second
way this sugar causes inflammation in
your body by making changes to the gene
expression of your body there are
certain genes in your body which when
they are turned on causes release of
something called chemokines and Incans
these chemokines are responsible for
increasing inflammation levels in your
body whenever you're consuming sugars it
has been shown in scientific studies
that it can trigger or turn on these
genes and that's the second reason it
causes inflammation the Third Way sugar
causes inflammation is by changing your
gut microbiome we have trillions of
bacteria that lives in our gut some good
good and some bad sugar is responsible
for feeding the bad bacteria also sugar
is food for candida or Yeast we have
seen that people who are consuming sugar
on the regular basis have high amount of
bad bacteria which is called sibo and
they have high amount of candida in
their gut which is called C4 and this
high amount of bad bacteria and candida
causes increased inflammation levels in
your gut the last way sugar causes
inflammation is by increasing your gut
permeability which is also called leaky
gut sugar is toxic to your gut lining
there are protective cells called
secretory igas and other cells which are
lining your gut sugar directly impacts
the functioning of these secretory igas
and reduces their production and thereby
is responsible for causing this leaky
gut and we know that leaky gut is the
one which causes inflammation and causes
all the autoimmune conditions like
Hashimoto disase hypothyroidism Graves
disease and other chronic diseases like
diabetes and heart disease so these are
all the mechanisms or ways that Sugar
causes inflammation now the next
question is that where is this hidden
sugar and how are you consuming the
sugar on the regular basis so you can
identify it and eliminate it so here are
the most common hidden sources so the
first hidden sources is salad dressings
most of the people are eating salads on
the daily basis and they're using these
salad dressings which might say that
there is no sugar added or they are
diabetes friendly but in reality they
have other things added like honey Agave
all May PE syrup or even corn syrup
which adds to the sugar load so make
sure you're looking at the ingredient of
your salad dressings and identifying the
sugar the second most common source is
yogurts most people think yogurts are
really good because they're providing
them probiotics most of the store bought
yogurts will have some kind of sugar
added to them so that's the reason again
look at the package of the yogurts the
next healthy meal which has hidden sugar
is instant oat meals a lot of people
have been consuming o oatmeals as a
great breakfast option but you need to
know the difference between the instant
oatmeal and steel cut oatmeals the
instant oatmeals are cooked very easily
and majority of these packaged oat meals
have again hidden sugars added to those
packages so again look for that option
the next hidden source is either dry
fruits or canned fruits or canned beans
lot of the dry fruits people are
consuming they think that is good for
their health but most of the dried
fruits actually increases the sugar
content and plus lot of these dry fruit
have extra sugar added on top of them to
again make them more tasty and palatable
then your breakfast cereals and granola
bars or protein bars those are again
healthy food choices which lot of times
have sugar or sugar additives added to
them then different kind of beverages
like your energy drinks your sodas or
fruit juices or different kind of
punches all of these again have
different kind kinds of sugar that is
added to them to make them more
palatable well most of these packages
will label now these days that there is
no sugar added so how do you know
whether there is sugar added or not so
please look at the ingredient and the
things you're looking for is that if
there is any fructose if there is any
corn syrup if there is any Agave or
honey added to it or natural sweeteners
or natural sugars which are added to
your product then that means that you
know there is sugar which is added to
these products so make sure you're
looking and reading the labels very
closely most of these products will now
these days will have artificial
sweeteners like espartan added to them
we don't want that so make sure that you
are also looking for those artificial
sweeteners in the packages too now the
next question people is that then what
do we eat if sugar is hidden in
everything how do we eat a healthy diet
so here's my tip towards eliminating
sugar and eating a healthier diet so
first of all you need to replace all of
these sugary foods with natural
sweeteners like Stevia and Mong fruit we
have several research studies which do
say that Stevia and Mong fruit are
pretty safe and they're very different
from other artificial sweeteners so you
can consume them but again moderation is
the key so make sure you're consuming
them in moderate amount the second thing
is read labels it is very important
thing it is a pain taking procedure but
yes you have to go through it to read
all the labels so you know exactly which
products left sugar added to them the
third thing is that do healthy swaps
instead of drinking energy drinks or
instead of drinking sodas or juices make
sure you drink water you can add
flavored water you can add some lemon
lime cucumber so that this water is
flavored for you so one thing you can do
is that whenever you are eating
something sugary like a fruit then you
always consume something fibrous with it
fiber will slow down the absorption of
sugar from your gut and will slow the
insulin Spike so that way the more
fibrous the fruit the better it is in
that berries are good like blueberry
strawberries because they do have fiber
in them apples are also great because
they have fiber in them and along with
that you can include some nuts and seeds
you can add some peanut butter or almond
butter on your apples or on your pear
that will again give you that fiber and
will slow down the sugar absorption to
stop sugar craving the food that works
the best is High good fats which
includes nuts and seeds like pumpkin
seeds sunflower seeds almonds walnuts or
high protein meals like chicken fish
turkey or even vegan or vegetarian
sources of protein like beans lentils
and again chia seeds flax seeds so make
sure you're consuming them in good
quantities the best thing is to start
your mornings with a chia seed water
that is going to keep you full will give
you a lot of fiber and good quality
protein and you will see your sugar
cravings reducing drastically
eliminating or reducing sugar in your
diet is going to be a complete
GameChanger that is going to instantly
reduce your inflammation and also
improve how your body is functioning you
are going to feel more mental Clarity
you will have more energy you'll have
less pain in your body and your disease
processes and your thyroid is also going
to get better I hope you like this video
if you do please like And subscribe to
this Channel and please share this
information with people around you you
so we all can get healthy and benefit
from this information see you next time
take care bye-bye
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