Sugar Myth 2 CarbsSugar Make You Fat

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Watch Sugar Myth 1 (Carbs/Sugar Causes Diabetes): • Sugar Myth 1: Sugar/Carbs Cause Diabetes • Carbs make you fat? What Do the Studies Show? • People have a perception that eating a lot of carbohydrates or sugar will make one put on body fat. Labeling certain high fat foods like chocolate bars, dairy ice cream and store bought potato chips as being high carb foods, when in fact they are also high fat foods perpetuates this myth. These junk foods do contain sugar, but a large percentage of the calories are from fat. Therefore, when people eat these foods in excess, they gain body fat. But it’s not because of the sugar content; it is because of the fat content. Some of these foods are also high in sodium, so they can cause water retention, which can look like fat. • Another way that the myth is perpetuated is that when people who come from a background of restricting carbohydrate calories or calories in general, start putting on weight, they blame the carbs, even if it’s from relatively unprocessed foods such as fruit, starchy vegetables, wholegrains or legumes. • “Fat is already in the chemical form for storage and is almost effortlessly moved from the fork and spoon to the body’s fat cells (costing only 3% of the calories of the fat). In fact, this transfer is performed so easily that the chemical structure of the dietary fat remains largely unchanged, as it is stored; so that chemically analyzed body fat reflects a person’s diet. If one eats large amounts of cold-water fish then the body fat is filled with omega-3 fats, and margarines and shortenings result in the storage of trans fats. To convert carbohydrate into fat is expensive, costing 30% of the calories, and therefore this conversion is relatively limited on the Western diet (Ann N Y Acad Sci 819:44, 1997).” • For optimal health, it’s best to keep your protein intake close to the minimum. Getting too much protein, especially from animal flesh or secretions will result in poorer health. Unlike fat, protein cannot be stored. Protein is broken down mostly by the liver, and partly by the kidneys and muscles. Consumption in excess of our needs overworks the liver and kidneys, and can cause accumulation of toxic protein byproducts. So, if you are an athlete, or bodybuilder it’s best to focus on sufficient calories from plant foods, staying hydrated, and getting enough sleep for the best results from your training, rather than thinking about where you are getting your protein. • For more physical and mental energy, the bulk of your calories (around 80%) should come from carbohydrates. This way, you can more easily burn body fat if you have excess to lose (body fat burns in the flame of carbohydrates). Sources cited in the video: • World Health Organisation: Protein and Amino Acid Requirements in Human Nutrition • http://whqlibdoc.who.int/trs/who_trs_... • Dr McDougall – Hot Topics: Protein, Meat and Poultry • https://www.drmcdougall.com/health/ed... • McDougall Newsletter - When Friends Ask: Where Do You Get Your Protein? • https://www.drmcdougall.com/misc/2007... • High Protein Diets • https://www.drmcdougall.com/health/ed... • PCRM Study http://www.pcrm.org/good-medicine/200... • Walter Kempner • https://www.drmcdougall.com/2013/12/3... • https://www.drmcdougall.com/misc/2013... • A biography: Walter Kempner and the Rice Diet • FRANCIS A. NEELON AND BARBARA C. NEWBORG • Walter Kempner's Studies • http://www.ncbi.nlm.nih.gov/pubmed?te...[Author] cauthor=true cauthor_uid=18103254 • Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jequier E: Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr 1988, 48: 240-247. • http://ajcn.nutrition.org/content/48/... • K.J. Acheson, J.P. Flatt, E. Jéquier. Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man • http://www.metabolismjournal.com/arti... • Study: Am J Clin Nutr December 2001 vol. 74 no. 6 707-708 • No common energy currency: de novo lipogenesis as the road less traveled • M K Hellerstein • http://ajcn.nutrition.org/content/74/... • De novo lipogenesis in humans: metabolic and regulatory aspects – M K Hellerstein • Am J Clin Nutr 1999 (53) • http://www.portalsaudebrasil.com/arti... • “Nutrition and Weight Management in Cancer Survivors” in the Handbook of Cancer Survivorship by Michael Feuerstein (Springer Science Business Media, 2007) • preview available in Google books – pages 273-275 • Waistline Expanding Food http://nutritionfacts.org/video/waist...

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