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Sugar alters hormones and metabolism, sets stage for obesity and diabetes

aeon.co

61–70 of 221 posts

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#61
post #56

Fad diets like keto offer something very important, a model of nutrition. Currently heuristic based eating like "natural" or "non-processed" work, but the knowledge doesn't compound and is brittle. In eastern cultures especially there is a huge body of heuristics for eating. In Chinese culture there is a concept of hot/cold foods and despite it not being accepted in the west, it still has predictive ability above cha…

I tried keto for a very short time, found it difficult to meet such dietary restrictions. Not gonna be shocked if we find out in 10 years that eating keto is actually horrible for your cholesterol or something, and then it's gonna be too late for the early adopters. As an anecdote, I noticed some people advocating that diet literally eat bacon and steak all the time and justify it. They're probably gonna have major health problems one day because it's not actually a good rule, it's just a rule that sounds good and tastes delicious.

Most of our popular models of diet are basically unscientific quackery. Maybe they are bad models? You are right of course in simply having a set of rules to follow seems to help.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#62
post #21
post #10

I would like to share an anecdote. In March 2016, I was weighing 96 kilograms (211.64 pounds). I made just one change during that time which is to stop having anything with sugar. I continued to take other natural sweeteners like jaggery and honey. The rest of my diet remained the same and my activity level remained the same ( I work in IT as a network engineer in a desk job) In October 2016, I was weighing 72 kilos…

I hear these anecdotes in many forms, and in my experience the real shared causative factor is making a decision to change, and acting on it. I don't know if it matters what that change is, as long as it's healthy and changes the math of caloriesin - caloriesout. In other words, I wonder if it's the decision and willingness to make hard changes, rather than the specific nature of those changes, which is the real acti…

Here's an anecdote the other direction.

One of our employees decided to cut out fast food completely. Total weight loss in over 6 months of doing this? 0 pounds.

Why? Because his at-home diet was still full of sugar and carbs (and he admitted as much..."I'll never give up bread!")

Meanwhile, I did a low-carb "lazy Keto" diet where all I did was keep carbs under 20g net per day. I continued to eat fast food at least a couple times a week (I ate a lot of burgers with no buns.)

Total weight loss? 25 pounds over 8 months, and have kept it off. I started the diet December 1 of last year, so it's now been almost a year.

It really is the carbs and sugar that do you in, no matter how organic or home-cooked/homemade those carbs may be.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#63
post #28
post #24

Earlier quoted context omitted.

If butter is the only thing you removed from your diet, you must have been eating an incredible amount of it?!

No, butter makes the other stuff more delicious, making you eat just a little more each time.

I think this is important, and that the food industry has been progressively making food more and more yummy over the past few decades. So far I really don't have a good answer for how to reduce consumption without reducing pleasure, at least in the short term. Developing a taste for food that isn't designed to be addictive, probably requires a long term change of habits.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#64

The CDC says 34% of US adults have pre-diabetes, and of those, 88% are undiagnosed[1]. Yes, about 29% of US adults have un-diagnosed pre-diabetes, or about 74 million people. I think a significant cause is that testing blood glucose is thought of as something that only diabetics do, and as a result, most people have no idea how their bodies respond to meals they'd consider normal. The feedback loop is completely open…

For most newly-diagnosed Type 2's, the disease management information out there, especially on the ADA, is terrible. Meter and strip accuracy is more off-kilter than many realize; calibrate against a venous draw-based blood glucose test. To calibrate my meter on a fine scale, I manipulated my glucose into multiple ranges, and went in for a venous draw each time on my own out-of-pocket money: 120+, 70-120, 60-69, 50-59, 40-49, 20-39. The last four required a water fast at one, two, three and four weeks, respectively. My meter and strips have to be adjusted +20 for 70 and up readings, but only +10 for 60-69 readings. If you're just curious, buy a starter meter kit over the Net (cheaper than what you can usually find in the pharmacies), and whatever reading you get, fudge it by about 10-15 points; you really want to see the trend, not an individual specific number at a single point in time.

Most doctors won't know about various antibody tests that can help refine a diagnosis, and avoid a mis-diagnosis of Type 2 when you really have adult-onset Type 1. If you test pre-diabetic, search on diabetes antibody tests.

Fastest results back to "normal" for most (not all) Type 2 and pre-diabetics come from cutting out net carbohydrates (far below what the ADA recommends), combined with strength training (weightlifting) and supplementing with HIIT cardio. It takes a serious time commitment to do that: 90-120 minutes a day, 3-5 days a week. While I'm diagnosed Type 2 for over three years, for the past two I've not been on any medications, my post-meal ("post-prandial" in medical lingo) glucose stays below 90 at one and two hours after the meal, A1c is 5.3, and cholesterol numbers are in the normal range; I keep my net carbohydrates below 20g per day, roughly half a single, unadorned bagel (my diet is mostly animal protein and green leafy vegetables). Intermittent Fasting helps, as does outright water fasting for 24 hours or longer, for many (again, not all) people.

My personal big revelation was learning the difference from limbic and true hunger, and my personal satiation patterns. Calories In Calories Out is true, but a vast over-simplification because it doesn't address the satiation issue. For me personally, I've settled on hitting at least 200g of animal protein per day, and as much Romaine hearts as I want, with 28g of grated Parmesan and a tablespoon of Caesar dressing on the side, mixed together and used a dip for the Romaine hearts. After that, I can manage the satiation issue with ancillary food. YMMV.

There isn't one single treatment path for everyone, though there are lots of commonalities; I suspect diabetes is a catch-all for a class of a multitude of metabolic disorders, either that or our individual body metabolisms are more wildly different than medical science admits so far. The key to getting back into the normal ranges is apply the scientific method to your body, try one change at a time, measure, repeat.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#65
post #30

Earlier quoted context omitted.

There is _no_ amount of butter (or fat, in general) that you can eat that will make you gain weight, provided there is no sugar in your diet. You will physically not be able to eat more than your body can deal with, this is because fat, unlike sugar, triggers the i-am-full hormones which make food impossible to eat.

No, that is plain wrong. Calories count, no matter where they are from. Ketogenic diets might increase your metabolism and reduce your appetite and hunger, which makes weight loss easier, but you'll still gain weight if you eat too many fat calories each day. Even if you cut out carbs entirely.

This is exactly what puzzles me. Increasing your metabolism should increase your body temperature, all other things being equal. I still suspect that sheer reduction of calories is the main driver of weight loss, and if anything, fine-tuning one's metabolism plays a minor role.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#66
post #30

Earlier quoted context omitted.

No, that is plain wrong. Calories count, no matter where they are from. Ketogenic diets might increase your metabolism and reduce your appetite and hunger, which makes weight loss easier, but you'll still gain weight if you eat too many fat calories each day. Even if you cut out carbs entirely.

This is exactly what puzzles me. Increasing your metabolism should increase your body temperature, all other things being equal. I still suspect that sheer reduction of calories is the main driver of weight loss, and if anything, fine-tuning one's metabolism plays a minor role.

I'm just talking anecdotally here but yes, the body temperature does increase significantly. Keto wasn't for me, especially because of the increased food budget, but it sure did help with my chronically cold feet/hands.

But I'd still agree with your second assessment: the biggest contributor is the decreased hunger/appetite after the first few weeks.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#67
post #10

I would like to share an anecdote. In March 2016, I was weighing 96 kilograms (211.64 pounds). I made just one change during that time which is to stop having anything with sugar. I continued to take other natural sweeteners like jaggery and honey. The rest of my diet remained the same and my activity level remained the same ( I work in IT as a network engineer in a desk job) In October 2016, I was weighing 72 kilos…

I quit sugar over two years ago. It has had zero noticeable affect on my average weight. Dieting is the only way I've been able to keep my weight in check. Anecdotal evidence has little value.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#68
post #10

I would like to share an anecdote. In March 2016, I was weighing 96 kilograms (211.64 pounds). I made just one change during that time which is to stop having anything with sugar. I continued to take other natural sweeteners like jaggery and honey. The rest of my diet remained the same and my activity level remained the same ( I work in IT as a network engineer in a desk job) In October 2016, I was weighing 72 kilos…

Oddly enough, I can share an anecdote too. After a health scare, I decided to change my diet. I didn't think that I was self disciplined enough to count calories, so I arbitrarily eliminated certain things from my diet, most notably butter. My exercise didn't change much: Cycling to work every day. I got a new bike, but it didn't make me go that much faster. Within a few months, I went from 175 to 150 pounds (about 7…

If I have to choose between "don't eat artificially added sugar but don't feel like I'm eating less" and "don't eat butter, and by extension eat less because food tastes worse", I can tell you I'll choose the former in a heartbeat.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#69
post #56

Fad diets like keto offer something very important, a model of nutrition. Currently heuristic based eating like "natural" or "non-processed" work, but the knowledge doesn't compound and is brittle. In eastern cultures especially there is a huge body of heuristics for eating. In Chinese culture there is a concept of hot/cold foods and despite it not being accepted in the west, it still has predictive ability above cha…

Definitely agree with the sentiment about heuristics. The French are a great example: lots of butter and carbs but strict rules about snacking and smaller portions in general. Long meals also help prevent some overeating. Not all French people I’m sure, but that was my experience.

Re: Sugar alters hormones and metabolism, sets stage for obesity and diabetes

#70
post #10

I would like to share an anecdote. In March 2016, I was weighing 96 kilograms (211.64 pounds). I made just one change during that time which is to stop having anything with sugar. I continued to take other natural sweeteners like jaggery and honey. The rest of my diet remained the same and my activity level remained the same ( I work in IT as a network engineer in a desk job) In October 2016, I was weighing 72 kilos…

I'm 17x cm and weigh 7x kg. I run (mostly 10K, completed a half-marathon recently) and lift weights semi-regularly. I have a relatively low sugar intake. I don't feel energetic at all. I get home from work and more or less lay down until I fall asleep. Gabriel Iglesias seems to be way more energetic than me.

Jaggery seems to be 50% sucrose, and honey is mostly glucose and fructose. Shouldn't it have the same effect on blood sugar levels?

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