Is Fruit Just As 'Bad' As Processed Sugar? - This Will Shock You! | Jessie Inchauspé

Summary

In 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

00:00

🍌 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.

05:01

🍇 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.

10:02

📈 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.

15:03

🌱 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.

Keywords

💡Fruit

Fruit in the context of the video refers to natural produce that has been selectively bred over millennia to be sweeter, juicier, and more appealing to human taste. The video discusses how modern fruits differ from their ancestral forms, such as the transformation of the ancestral banana into the sweet, seedless fruit we enjoy today. Fruit is also a central theme as it relates to the discussion on natural sugars and their impact on blood sugar levels.

💡Dried Fruits

Dried fruits are mentioned as a concentrated form of natural fruit where water has been removed, leading to a higher sugar concentration. The video expresses concern about dried fruits, especially when consumed by children on an empty stomach, as they can lead to a significant sugar spike without the balancing fiber present in whole fruits.

💡Fiber

Fiber is a crucial component of whole fruits that helps regulate the body's absorption of sugar, thus moderating blood sugar spikes. The video explains that modern fruit breeding has reduced fiber content, and when fruit is dried or juiced, the fiber is often removed, which can exacerbate glucose spikes.

💡Glucose Spike

A glucose spike refers to a rapid increase in blood sugar levels after eating, which can be detrimental to health. The video emphasizes the importance of fiber in managing glucose spikes and how the removal of fiber from fruits can lead to higher spikes, especially with dried fruits.

💡Ancestral Banana

The ancestral banana is used as an example in the video to illustrate how drastically fruits have been altered through breeding. It was small, dense, full of seeds, and not very sweet, contrasting sharply with today's bananas that are sweet and easy to eat with minimal seeds.

💡Juicing

Juicing is highlighted as a process that can denature fruit by removing its fiber while concentrating its sugar content. The video suggests that juicing an apple, for instance, eliminates the fiber that would normally help regulate the sugar's impact on blood sugar levels.

💡Dried Fruit Packets

Dried fruit packets are criticized in the video for targeting children and potentially contributing to unhealthy sugar consumption. These packets are seen as problematic because they often contain high amounts of sugar without the fiber that would be present in whole fruit.

💡Nuts

Nuts are suggested as a healthier pairing for dried fruits. The video recommends combining dried fruits with nuts to create a more balanced snack that includes both fiber and healthy fats, which can help manage the blood sugar response.

💡Cultural Wisdom

Cultural wisdom refers to traditional practices and beliefs that have been passed down through generations. The video discusses how some cultural wisdom, such as eating fruit on an empty stomach, may not align with modern scientific understanding of blood sugar management.

💡Glucose Goddess Method

The Glucose Goddess Method is a system mentioned in the video for managing blood sugar levels through dietary practices. It includes strategies like eating vegetables first, using vinegar, and incorporating movement, which are said to help stabilize blood sugar and improve overall health.

💡Type 1 Diabetes

Type 1 diabetes is a chronic condition where the body does not produce insulin, and the video acknowledges the sensitivity around using glucose monitors without diabetes for educational purposes. It also touches on how different people with type 1 diabetes may have varying reactions to the use of such tools.

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

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here

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