Does FAT make you FAT?

We are thin by design and if we are eating the diet that our system is designed to use (one dominated my foods that are compounds of glucose or converted to glucose, the insulin (for carbs and proteins) and CCK (for fats), feedback loops will keep us thin. We eat only when we are hungry and thus store minimal body fat. Our body has been designed by million of years of evolution to count and control our energy intake so that we will stay at the optimal body weight 


Glucose is your fuel 
When we eat fat or protein, our upper intestine releases a hormone called cholecystokinin (CCK) which tells the hypothalamus to suppress hunger and make us feel full. 

Eating fat does put fatty acids in your arteries, but your body can tell when you have had enough fat and stop you eating more. However, your body has no control over fructose and yet it is just as effectively pumping fatty acids into our arteries. What’s worse, is that because fructose is invisible to your appetite control, it allows you to eat just as much fat as you normally world, and then eat as much fructose (which becomes fat) as you can shove into your gob. 

Dr Key’s found that eating table sugar increased the amount of LDL cholesterol (the ‘bad’ cholesterol) in the blood. Additionally, he found that all circulating fats (TCGs) generally increased. There is a lot of supporting evidence linking TCGs to the clogging of arteries which may increase the risk of a heart attack or stroke. In short, fructose may increase the amount of fat you have circulating in your bloodstream. Something that Dr Yudkin had been saying since at least the late ‘70s. 

The science of it all 
GLUT (Short for glucose transporters) 2 proteins can absorb glucose and fructose and they are just as good as sucking fructose into the cells as they are glucose. But because the pancreatic cells have none of the enzymes needed to use fructose, they are pushed straight back out again. Once the fructose gets into the liver, they find fructokinase waiting. Fructokinase does not need insulin to start going to work and hence starts converting it to ATP (adenosine triphosphate – the everyday highway of our body; it stores and transports energy immediately and rapidly). Fructose can be absorbed by the liver twice as fast as glucose and gets quite a head start too because it doesn’t have to wait for insulin to fire it up.

The gut will process as much fructose as we put into our mouths with no known limit. 
When fructokinase creates ATP, it bypasses the step in the glycolysis process that is controlled by PRK-1 (which stops us getting fat on glucose). When too much ATP is produced (by eating too much fructose), PRK-1 switches off and stops the process….and then [the fructose] basically gets converted straight to fatty acids(creating vast amounts of circulating fat acids…including LDL cholesterol- the bad cholesterol). Small quantities of fructose don’t have any serious effects. 

When we eat carbohydrates, proteins and fat, insulin and CCK tells us when to stop eating, and insulin and PFK-1 control the use of the glucose (which stops us getting fat). There are no equivalent controls for fructose. 

As far as our pancreas is concerned, fructose calories are invisible. It only takes 2.5 calories to convert 100 calories of fatty acids into body fat. It takes 23 calories (10 times as much energy) to convert 100 calories of protein or glucose into body fat. Fructose skips the fat creation control mechanism in the liver (PRK -1) and is directly converted to fatty acids (and then body fat) without passing through either of our major appetite control gateways (insulin or CCK). Fructose is also invisible to our built in calorie counter ( the hypothalamus). We can eat as much fructose as we can shove down our throats and never feel full for long. Every gramme of fructose that we eat is directly converted to fat. There is seriously no questions to the obesity epidemic when you get to know these simple facts. It is impossible not to get fat on a diet infused with fructose. 

Fructose bypasses all of our appetite control systems and jumps an important step in our metabolism that would ordinarily stop our arteries filling up with circulating fat. Eating fat still puts fat in our arteries, but we have a built in control to stop us eating too much fat, plus healthy fats are an anti-inflammatory for our system. Nothing like this exists for fructose. 


Did u know: Australians are eating 22.5kg of fructose (by 21st century) and yet only 130 years ago we were eating less than zero kilos of added fructose. 


The biggest killer in Australia today is cardiovascular disease (CVD). It is almost completely as a result of blocked arteries. These blockages are formed from the exact fatty acids created in the overabundance of the consumption of fructose (as stated above).

One of the known effects of insulin is that is causing the arteries to dilate in healthy people which normally causes the lowering of blood pressure. However, when a person’s blood is filled with excess fatty acids, they become insulin resistant, resulting in arteries not dilating in response to insulin. 

Fructose consumption results in insulin resistance even when maintained for only short periods of time. The rapid increase in circulating fat caused by the fructose inhibits insulin’s ability to instruct cells, that require energy, to take the glucose our of the bloodstream. Eventually, the body cannot make enough insulin to remove the glucose, and the body starves in a sea of food. 
Insulin resistance is the preliminary phase of type 2 diabetes and when a person is insulin resistance, their blood sugar levels remain higher for longer than would be expected after eating a meal. If insulin is left untreated it eventually develops into diabetes, where the blood sugar levels remain too high despite how much insulin is produced. Dr Thorburn in 2002 confirmed that is was the huge increase in circulating fatty acids induced by the fructose that caused the insulin resistance. 
Accumulating of fat in the arteries starts happening from the very first gramme of fructose (or fat) consumed. 50 to 60 years of continuous fructose feeding leads to a high likelihood of a heart attack or stroke. Plus the accelerating of fructose consumption that we have all been apart of will accelerate this process, making heart attacks and stroke start from a younger age. 

The group of diseases and symptoms associated with heart attacks, stroke, type 2 diabetes and NAFLD (the accumulation of fatty acids in liver cells that cause enlargement of the organ), are called metabolic syndrome. All of these conditions relate directly to a single source – increased circulating fatty acids…and we know that fructose is converted into circulating fatty acids. 


Dr Yudkin noticed that there was a high correlation between obesity and the likelihood that a person would end up suffering from some types of cancers. There are 5 types of cancers that account for 90% of all new cases. It is known that melanoma is caused by too much sunshine and too much smoking causes lung cancer. The other three cancers (bowel cancer, great cancer and prostate cancer have a direct correlation with sugar intake. Scary stuff!  

 

Also, two recently published large studies have shown a strong link between a diet high in fructose and the likelihood of developing pancreatic cancer. The researchers have been able to demonstrate that the risk of getting pancreatic cancer is related to the amount of sugar in the diet. People who added sugar to food or drinks at least 5 times a day were at a 70% greater risk of getting this cancer and people who ate fruit jams at least once a day also ran a higher risk – they developed the disease 50% more often than those who never ate them. 

The danger of sugar, and the benefits of FAT

 I used to be a fruit acholic. I could eat fruit every meal of every day because I LOVED it. However, after ACTUALLY reading about sugar I realised that the fructose in fruit is just as damaging as sugar in a packet. There is now so much evidence showing that too much fructose is literally killing us.

I don’t want to blab on about sugar and how it’s not great for anyone, so be sure to do some research for yourself. (There are some links down the bottom to help you out).

For the meantime, here are some facts:

  • Fruit is great as a treat- only ever whole and not dried or juiced

  • According to the latest science, sugar reacts with the proteins in our bodies, changing their structure to form toxic advanced glycation end-products, which accelerate the ageing process

  • We need glucose, not fructose.                                    

  • 58% of protein and 10% of fat changes into glucose once in the body which can be used IF needed

  • New research drawing on nearly 80 studies involving more than half a million people, shows there is no evidence that saturated fat causes heart disease

  • High-fat diets may prevent or slow cancer growth

  • Sugar increases your risk of diabetes

  • Sugar is NOW found in over 80% of the foods we eat

  • In the cave man days, finding a piece of fruit or honey was very rare and when humans did eventually find some honey or a berry bush, they would indulge because our body would store the fructose as fat to use later for when they were hunting

  • A new study shows us that it doesn’t matter how many calories you eat, if you eat fructose, weight gain will happen!

  • Compared to the same amount of glucose, fructose increases liver mass and dangerous visceral fat

The effect of sugar has been proved by Australian documentary maker Damon Gameau as he highlights the refined sugars hidden in so-called ‘healthy’ packages foods. Damon consumed the typical Australian’s 40 teaspoons of sugar a day, maintained exercise and the same kilojoule intake of his regular diet.

He’s trying to make people become aware of labelling. Of course, if he had eaten confectionary, then everyone would have been like ‘duh’. But the point was to show the rest of the world how labelling and advertising are changing the way we think about products. For example, people think the ‘low fat’ option is healthy, but usually, this will have 4 or 5 times as much sugar as the ‘full fat’. Check out the trailer here

If you’re trying to lose weight, please don’t crash diet because this will 1) not be healthy for you and 2) once you stop,  the weight will come back. You are honestly better to just make a lifestyle change and anyway, healthy food is SO DELISH!

Also, since quitting sugar I have definitely noticed a positive change in my body and it’s crazy how something as simple as this can make such a difference. You’ll notice that all my recipes are sugar-free, except for the few which contain fruit (I use only low fructose fruits, a small portion, and these are occasional, treat recipes)

Fat

  • Advertising has basically told us that ‘low-fat’ is better and that saturated fat is bad for our cholesterol levels

  • Eating good fat can actually make you lose weight because it has a corresponding appetite hormone that tells the brain that we’re full. Hence we get full quicker and eat less.

  • The way fructose is converted to energy in our bodies means that it skips the fat creation control mechanism in the liver and is changed to fatty acids and then body fat. This doesn’t happen with anything else we ingest, including glucose.

  • In cavemen days, fructose was rare. So when we found fructose it was in our interest to eat as much as possible so we can store it. There was little danger of having too much of it because it was so rare and so our bodies naturally have evolved to have no ‘off switch’ so that we could gorge on it when we had the rare opportunity

  • The human body regulates the amount of glucose in the blood. Glucose stimulates the pancreas to secrete the hormone insulin which helps to remove excess glucose from the blood which suppresses hunger. Fructose does not do this and appears to raise the level of the hormone ghrelin which keeps us hungry. Some researchers have suggested that eating large amounts of fructose encourage people to eat more than they need.

  •  Virtually all plants have glucose, fructose and sucrose—not just one or another of these sugars. Although some fruits, such as apples and pears, have three times as much fructose as glucose, most of the fruits and veggies we eat are more balanced. Pineapples, blueberries, peaches, carrots, corn and cabbage, for example, all have about a 1:1 ratio of the two sugars.

DID YOU KNOW

  • Our bodies have not changed the way they digest and metabolise food in the 130 000 years we’ve been around.

  • Between 1980-2000, fitness gym memberships more than doubled around the United States yet. During that same time, the obesity rate also doubled.

  • Turns out, all sugars are the same. Honey, brown sugar, white sugar, maple syrup, corn syrup etc. are all just as bad as each other, and have just been processed in different ways.

Just so you know, I”m not trying to scare you. Fructose is natural so I was wondering why it is so bad. And the truth is that it’s not ‘bad’ it’s just that we are designed to eat VERY LITTLE of it. As studies say 1-2 pieces of fruit. Which is what we used to eat prior to the ‘invention’ of sugar in the 1800s.

The power of advertising and marketing:

  • The heart foundation gives Milo Cereal a ‘tick’. It contains 27.3% sugar. This adds a nice 7 teaspoons of sugar to the average breakfast bowl of a teenager. Yay!

  • They also gave Kellogg’s Just right the ‘tick’ which has 28.7% sugar. Would you like some cereal with your sugar?

  • Not to mention Uncle Toby’s quick sachets – creamy vanilla contains 24.9% sugar in a bowl of it. And yes this is porridge. Makes Z. E.R.O sense. Trust me my quick recipes are MUCH yummier and takes less than 5 minutes (here)

  • Kellogg’s K-time twists – strawberry and yoghurt might be a ‘healthy’ morning snack especially when it contains 36.2% sugar! Your liver will enjoy this baby! (FYI this is more than a fair chuck of dark chocolate which I would defs prefer if I’m gonna have THAT much sugar)

How to keep to 5-9 teaspoons of sugar a day:

Avoid these:

  • Table sugar (50% fructose)

  • High-fructose corn syrup (55% fructose)

  • Agave (70-90% sugar)

  • Honey (40% sugar)

  • Maple syrup 35% fructose

  • Coconut and palm sugars (35-45% fructose)

Substitute with these:

  • Stevia. This contains stevioside (300 times sweeter than sugar) and rebaudioside (450 times sweeter than sugar). Stevia comes from the leaf of a stevia plant and contains no fructose.

  • Rice malt syrup. It is made from fermented cooked rice and is a blend of carbs, maltose and glucose. It doesn’t dump on the liver as much as pure glucose does because it is a slow-releasing sweetener. But make sure the ingredients are only rice (and water) as some companies will add extra sugar to it that contain fructose.

As sugar is in legit everything these days … make sure you choose packaged products from the supermarket with less than 4.7g of sugar per 100g. Or 5% sugar. Just a heads up that this wipes out 90% of processed foods.

If it is dairy, remember that the first 4.7g of sugar /100g is lactose which is fine to consume but anything on top of 4.7g is added sugars.

To calculate the sugar content in teaspoons, divide the sugar content by 4.2.