This is a documentary. The man personally experimented and told us the story of sugar.
Damon Gamewood, an Australian actor, has long maintained a healthy diet without refined sugar.
For the sake of his soon-to-be-born child, and to give a truth about the relationship between sugar and health, he decided to do the experiment himself.
With the cooperation of sugar analysis consultant, blood test expert, nutrition expert and health supervision expert, * * * completed this great experiment.
The daily sugar intake of Australians is 40 teaspoons (one teaspoon of sugar is equivalent to 4g, and 40 teaspoons is160g; In this paper, the measurement unit of sugar is unified as "spoon"). Damon needs to consume 40 teaspoons of sugar every day to test the change of high sugar in his body.
Before the experiment, men consumed about 2,300 calories a day, of which 50% came from high-quality fats (such as avocados and nuts), 26% from protein (such as meat, fish and eggs) and 24% from carbohydrates (such as fresh vegetables).
Weight 76 kg, waist circumference 84 cm, blood test results show that the liver is very healthy, triglyceride content is very low, and the body is very healthy.
During the experiment, the male host kept the previous exercise and ate cereals, low-fat yogurt, fruit juice and other foods. Calorie intake remains unchanged, and "junk food" is not eaten.
After completing the experiment, the man had a blood test and a physical test, and analyzed his physical condition with experts.
The first is the liver. An important indicator of liver health is the hormone ALT. After one month, it rose from 20 below the safe value to 20 above the safe value, that is to say, the most healthy 20% of the male subjects became the most unhealthy 10%.
The triglyceride level (the amount of fat in the blood) increased from a healthy 0.08 to 1.5.
The high triglyceride content indicates that healthy cholesterol has become small and dense low-density lipoprotein, which is at risk of heart disease.
Weight increased by 8.5kg and body fat increased by 7%.
Waist circumference 10cm.
Within 60 days, the man had symptoms of fatty liver, and insulin resistance also appeared soon. The result is very shocking.
Through this experiment, we understand that sugar is the "culprit". Next, let's uncover the secret of sugar.
1, glucose: Glucose is the energy substance of our life. Bread, noodles, vegetables, grains, etc. It can be converted into the glucose we need and supplied to our cells and organs.
2, lactose: from milk, if there is lactose intolerance, it will be accompanied by a stomachache.
3. Sucrose: It consists of 50% glucose and 50% fructose.
Nowadays, fructose is everywhere.
In the 60-day experiment, the male owner needs to ensure that he consumes 40 spoonfuls of sugar every day and must hide it in processed healthy food and drinks.
Because you want to eat so-called "healthy food", you can't eat "junk food" such as chocolate, ice cream and fried chicken.
Jam, low-fat yogurt, coffee and milk tea on the market all contain a lot of glucose and fructose.
A lot of sugar in food is hard to find.
One apple has 4 spoonfuls of sugar, and four apples have 16 spoonfuls of sugar. But if we squeeze all the apples into juice, the juice may not be enough, but if we eat two apples, we may be full.
Sugar is the truth behind many exquisite packages on the market.
If this is your three meals a day, quickly calculate how much sugar a * * * consumes.
Breakfast: a cup of low-fat yogurt = 10 spoon of sugar.
Snacks: one frozen yogurt, 1 1 spoonful of sugar.
Lunch: sauce chicken, a bottle of drink, 12 spoonful of sugar.
Afternoon tea: dessert, 7 spoonfuls of sugar
When sugar enters the body, it will break down into glucose and fructose, and pass through the liver in their own ways.
In the liver, glucose is effectively used, immediately used as an energy substance, or stored like a spare battery.
The liver has no function of processing fructose. Therefore, fructose will be transported into the blood whether the liver needs it or not. If our "spare battery" is sufficient, fructose will be quickly converted into fat.
Some fructose will remain in the liver all the time, and there is a risk of insulin resistance and diabetes.
Fat in the liver enters the blood and becomes triglycerides, which can lead to overweight, blood vessel blockage and heart disease.
Many foods produce fructose and release insulin. This is the key to open the door for cells to absorb all fructose and transfer it out of the blood as an energy substance.
The more fructose in the blood, the higher the insulin content. When insulin in the blood processes fructose, it keeps fat cells unchanged and actually stops fat burning.
So when we eat a lot of sugar, the insulin content in our body remains unchanged, and it will not change fat cells. When insulin treats these sugars, fat cannot be broken down and utilized.
Eating too much polysaccharide can also make the skin worse, with acne on the face, obvious bags under the eyes and gaunt face.
Stimulation is followed by high concentration and energy. Both the brain and the body use glucose. If the blood sugar level continues to fluctuate, the psychological function will be unstable. If glucose is stable, then people will be awake.
When we eat sugar, blood sugar will rise, but it will soon fall back.
Because insulin treats sugar, it can transport sugar to cells for energy. But when the blood sugar content drops, the brain is not excited So the body releases stress hormones (such as adrenaline) and pulls the brain back to its previous state.
Repeatedly stimulated, emotions will fluctuate and even get out of control.
Stimulation is followed by high concentration and energy. Both the brain and the body use glucose. If the blood sugar level continues to fluctuate, the psychological function will be unstable. If glucose is stable, then people will be awake.
The brain will be stimulated when it sees high-sugar food, and then it will release dopamine. Then, the brain will let us eat it, because it can quickly replenish energy and make people feel happy.
When food is put in the mouth, it tastes sweet, and opioids and caffeine are released, which makes us crazy, but this feeling will not last long.
If a person eats enough sweets, the brain will establish this kind of pleasure and form subconscious or unconscious behavior, and then the picture of sweets will be easily stimulated, resulting in dependence on sugar.
Glucose affects the eating control center, while fructose affects the mood, which is difficult to coordinate.
When we eat a lot of high-sugar foods, we want to eat more and more high-sugar foods. Repeatedly, it is as difficult to quit as addiction, and eventually there will be physical problems.
In the experiment, the man's daily calorie intake is similar to that before the experiment.
But the food eaten before the experiment, such as avocado and nuts, has a high calorie, which is twice as high as sugar. But this man's liver has grown very low fat because of eating sugar.
Don't just focus on the calories of food. Foods with the same calories have different properties.
Many food industries advocate that the calories in sugar are the same as those in vegetables and meat. Eat less in order not to get fat. Sugar industry emphasizes that heat is heat, but it is different in human body.
Maybe we need to redefine calories and calories.
Sugar has a complicated relationship with our heart, mood and body. It looks like a sweetheart, but it may actually be a little devil.
After watching this movie, I flinched at "sugar" and had a new thinking about heat.
On the shelves of supermarkets, most foods are processed, and a large amount of sugar is hidden under the exquisite outer packaging, which has a great impact on our health invisibly.
Natural food is the safest. In the usual diet, it is still necessary to give priority to natural foods and refuse processed foods and high sugar. Be responsible for the health of yourself and your family.