MODULE #1 - Lesson 4 - Cloud Object Storage | Store & …€¦ · · 2014-03-201992 20 oz 20...

Deadly Sugars

MODULE #1 - Lesson 4

Module 1 - Lesson 4

2Super Nutrition Academy – MODULE 1 - Lesson 4

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What We Will Be Covering Today

We will learn how sugars are causing obesity and diabetes, why a calorie is not just a calorie, the difference between fructose and glucose, and whether or not fruit makes you fat. We will also discuss the fallacy of low fat diets.

Looking at Things a Little DifferentlyFirst of all, a calorie is not just a calorie. The research I’ve been doing recently has opened my eyes and I know it’s going to do the same for you. The typical weight loss equation of calories in minus calories out, doesn’t necessarily fit.

I also want you to consider that the food industry wants you to be addicted to their foods. We will review the biochemical reasons you become addicted to these foods.

I also want you to consider that if you’re overweight or unhealthy, you are responsible for taking your health into your own hands. It might not be your fault that you are overweight or unhealthy because there are things happening in your body as a result of the foods you eat.

Clever Coca- Cola

Coke Bottle Size Fat Gain1915 6.5 oz 8 lbs/year1955 10 oz 13 lbs/year1960 12 oz 16 lbs/year1992 20 oz 20 lbs/year

Caffeine + 55mg of sodium/can = thirst

Sugar masks the taste of salt


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Let’s start off by looking at some trends in sugar consumption and how the food industry is really increasing obesity and health problems in our world. On the left side of the table, we have the typical 6.5 ounce bottle of Coke in 1915. If we drank one of those a day, over a year, it would lead to an 8 pounds of fat gain.

Since one pound of fat is 3500 calories, we’re looking at 8 pounds a year. In 1955, they came out with a bigger bottle, which would eventually lead to 13 pounds of fat gain per year at drinking one per day. In 1960, they came out with the 12 ounce can, which would lead to 16 pounds of fat gain per year at one can per day. And then, in 1992, they came out with 20 ounce bottles, which lead to a fat gain of about 26 pounds.

This is just talking about soda beverages. So, why is Coca-Cola clever? The reason Coke is addictive is because it contains caffeine which is also a diuretic. One can of Coke also contains about 55 milligrams of sodium. When you combine these two together they cause thirst.

So, in essence, they’re making you thirstier so you will drink more of their product. They have added a little bit more sugar to their formula to mask the taste of salt, so we don’t even know that it’s in there. This is one of the reasons we are fatter than ever before.

Soft Drinks and Childhood ObesityLet’s look at what soft drinks are doing in relation to childhood obesity. If you review the literature, studies that were funded by the beverage industry show little to no effect of sugar on obesity. They say things like the effects are not statistically significant. However, other studies by actual scientists who are not biased show different findings.

In 2001 Ludwig and colleagues, showed that each additional sugar sweetened drink increased the risk of obesity by 60% over a 19-month period. Another study in 2004, called the Fizzy Drink study, took soda machines out of schools for 1 year and the results were pretty amazing.


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This graph shows that less soda equals less fat. You can see the control groups have this upward trend. The intervention groups in which the schools had the soda machines removed, we see a decline in fat gain. The same results have been seen with type 2 diabetes as well. When we look at fat and obesity, diabetes is right there, side by side.

The Culprits It is estimated that we are consuming about 63 pounds of high fructose corn syrup per year. High-fructose corn syrup is one glucose molecule and one fructose molecule. The most common type of high-fructose corn syrup has 42% glucose, 55% fructose.

The relative sweetness of high-fructose corn syrup is 120 which is very sweet. You would think this would make us want to eat less of it but unfortunately, we’re not doing that.


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Glucose, what we use to produce energy, has a relative sweetness of only 74, so high-fructose corn syrup is almost twice as sweet. It’s also the sweetest and cheapest alternative when it comes to food manufacturing, that’s why many of food companies use it.

The other culprit is sucrose or table sugar. Sucrose is one glucose and one fructose, 50/50 split down the middle. Research is showing that both sucrose and high-fructose corn syrup have same effects in the body.

However, some industry supported research will say that high-fructose corn syrup is not the same as sucrose, and vice versa but it’s all the same thing.

The relative sweetness of sucrose is 100, a little bit less than high-fructose corn syrup, and obviously quite a bit sweeter than glucose. Throughout this presentation, when I say sugar I am referring to this table sugar, refined sugar, high-fructose corn syrup, added sugar that is put into the food not the sugar from fruits.

Glucose vs. FructoseThere’s a molecular distinction between glucose and fructose. On the left, we have glucose, which is 6-carbon ring molecule. Fructose is a 5-ring molecule. As you can see they are not the same and I’m going to go into some biochemistry soon to show you the differences.

Fructose ConsumptionThis is from the American Journal of Clinical Nutrition, so our natural consumption before food processing came about almost a hundred years ago. We were consuming about 15 grams of fructose per day, and this is naturally occurring fructose from fruits and vegetables. Prior to World War II, we started consuming more, 16-24 grams per day.

High-fructose corn syrup was introduced in 1977 so we see a spike of 37 grams per day on average. In 1994, we’re up to 55 grams a day. Teens and adolescents are consuming about 73 grams of fructose per day. That equates to about 12% of their total caloric intake. That’s crazy.

It’s almost a quarter of their diet; a fifth of their diet is coming from fructose. Now, we’re going to see why it is deadly in just a second.


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It Should Be Noted Though That…

Since there has been a rise in the consumption of one of the sugars in fruit, you think that, “Well, okay, we’re eating a lot more fruit.” Well, that’s not the case.

This graph from the USDA, shows the trends in consumption of citrus fruit, bananas, melons and apples between 1970 and 1995, and there’s very little movement. The same thing is happening with vegetable consumption. There have been no significant increases in consumption over the last 25 to 30 years. There’s something other than fructose coming from fruits and vegetables that is causing this epidemic.


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The Fat FallacyWe looked at this graph on the top right in the last presentation which shows that even though dietary calories from fat are going down weight is still going up.

Which fat consumption has decreased, fructose consumption has increased along with obesity. If we look at the graph on the bottom right we see obesity’s nice steady climb. There is an exponential increase of high fructose corn syrup at about 1980, and it just continues to climb. Free fructose, which is from fruit and some other crystallized forms has kind of increased around that same time, and a little bit, kind of leveled off, but overall, total fructose intake has increased about 10%, which has led to about a 10% increase in obesity in Western countries.

Fruit Juice Can Be Just As BadEven though we’re consuming less fat, we’re consuming more fructose and this has led to a surge in obesity. Fruit juice can be just as bad.

A sucrose molecule equals one glucose plus one fructose. If it’s high-fructose corn syrup, then it’s about 42% glucose, 55% fructose. Fruit juice can be just as bad as Coke because it is high in sucrose.


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One 2006 study in the Journal of Pediatrics showed that monthly BMI,increases as fruit juice intake increases among inner city kids. This graph is a reflection of that study it shows the juice servings per day from one to five. As you get closer to five servings per day, the monthly increase in BMI is significantly greater. Unfortunately, people think juice is good for them but its not.

The nurse’s study, one of the biggest studies ever conducted, showed a correlation between BMI, obesity, and type-2 diabetes, showing that fruit juice increases type-2 diabetes in women.

Research done by John Yudkin called The Seven Countries Study, looked at percent calories from fat and coronary heart disease deaths for the population.


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This graph shows his findings. Coronary heart disease increases with fat in the diet, but as I’ve included here, it says “with sucrose plus fat in the diet.” I included this because in his discussion Yudkin said that the increase in coronary heart disease is due to sucrose in combination with fat in the diet.

But in the MeantimeIn Japan, very few calories are eating from fat same for Italy. All the western countries like England, Wales, Australia, Canada, U.S consume more.

In the US Dunkin Donut’s tagline says “America runs on Dunkin.” Well that’s scary if it’s true. My question is, does America really run on Dunkin? Because, when we talk about sucrose or sugar and fat, we’re essentially talking about donuts, deep-fried garbage topped with sugar.

So the more calories we get from sugar plus fat, or just sugar, the more obesity, coronary heart disease and much, much more we will see.

Facts about Fructose Fructose is seven times more likely than glucose to form advance glycation end products. You know the browning effect you get when you barbeque? The browning effect of carbohydrates happen in the body and it can lead to bad things in the arteries.

Fructose does not suppress ghrelin a hormone that tells the body that it’s hungry, so you feel like eating more. At the same time, it doesn’t stimulate insulin because there are no fructose receptors on the cells for insulin. So if you eat fructose, insulin doesn’t get released, which means it all gets sent to the liver. Since insulin triggers leptin, a hormone, which tells your brain I’m full, you won’t know when you are done eating.

As I just mentioned, fructose is metabolized very differently than glucose, it’s exclusively metabolized in the liver. There’s no free-floating fructose in the blood and our cells cannot uptake it so it must go through the liver to be processed.


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All of This Leads To…Metabolic syndrome, which is essentially the relationship between obesity, diabetes and cardio vascular disease, is almost exclusively due to eating more fructose.

If you’ve never taken a chemistry or biology class, don’t worry, I will try to make this as simple as possible. I firmly believe that if you can understand this, you’ll feel more motivated, and empowered to make better decisions when it comes to food.

Let’s say you consume 120 calories of glucose, automatically, 80% of those calories will be used by your vital organs and cells. It will defuse across the small intestines then to the blood, to be by your organs for energy production. The other 20% will be sent to the liver to be processed and stored as glycogen.


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About 96 of the 120 calories will go to the organs while 24 go to the liver which is represented by the big circle in the middle.

The little blue circle is one molecule of glucose being transported into the liver via a receptor called glute 2. Once inside the liver it is transformed into glucose-6-phosphate which can then be transferred from that state into glycogen. That is what the body wants to do is create glycogen, the storage form of glucose in our liver and muscles.

Right now we are looking specifically at the liver, it goes from glucose 6 phosphate to glycogen, or it can also be transformed into fructose-6-phosphate and then glyceraldehyde-3-phosphate, and then some of that gets turned into pyruvate.

Pyruvate then becomes a sub-straight which enters the mitochondria, the workhorse of the cells in the body, where it is turned into Acetyl-coA. Acetyl-coA then enters into the Krebs cycle resulting in the creation of ATP.

Not all of the Acetyl-coA enters the Krebs cycle, some is released from the mitochondria as citrate, and then citrate is converted into Acyl-coA. There are three enzymes in the liver that will work to convert citrates to Acyl-coA and these are enzymes which take sugar and convert it to fat.

In addition to a protein, it then becomes VLDL a type of LDL cholesterol. An easy way to think of it is LDL is the lousy, low-density lipoprotein so VLDL is very low-density, or very lousy., so it’s a very bad type of LDL.

Now, this LDL then gets shipped off as a triglyceride and stored in the fat cells, or it can remain in the liver in very small amounts. This might be happening with maybe a calorie of this whole 120 calories of glucose, maybe half a calorie might be going through this process at the bottom, or leading to the conversion of sugar into fat, into the fat cells and so forth.

Now, just above the diagram here, we’ve got a muscle cell and a glucose molecule which will signal insulin to be released. Insulin will then take that glucose molecule from the blood and transports it into the muscle cell via a glute 4 transporter and insulin. If there is excess glucose in the blood that is not stored as liver glycogen or muscle glycogen, it will get stored as fat.


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In this case the liver is converting glucose into glycogen, which is the ideal process. A small percentage is being converted into pyruvate and then into citrate and then to VLDL. So in this case there’s a communication to the brain and leptin is released into the blood stream. Leptin says, “Hey, I’m full.” So, your brain says, “Ok, I’m full. I don’t need to eat anymore.”

This typically happens when you are eating glucose such as a starch like pasta. So, just remember that glucose metabolism is very efficient. It doesn’t produce very nasty byproducts, as does fructose, which we’re going to see right now.


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Fructose metabolism is a bit more involved. So let’s use 120 calories worth of fructose which is equal parts glucose and fructose. So, we’re going to divide it in half, because it’s one to one. So, 60 calories from glucose, 60 calories from fructose with 80% of the glucose going directly in the blood, and the other 20% going to the liver.

The difference here is 100% of the fructose must go to the liver. It cannot go anywhere else. So, it leaves the small intestine, it goes right into the hepatoportal vein and is transported to the liver. So we have 72 calories to the liver, 60 calories of those are fructose, the other 12 are the glucose that was not sent to the organs.

So when you consume fructose, you’re putting three times the load on your liver. An analogy here would be if you’re working on an assembly line and you’re used to seeing X number of parts come at you in a certain period of time, well, imagine that conveyer belt increase in speed and more stuff started coming at you and you couldn’t handle everything, well, that’s exactly what’s happening with fructose and the liver.

Here fructose comes into the liver via a glute 5 transporter and once inside, it’s phosphorylated into fructose-1-phosphate. The process causes a loss of many phosphate molecules. There’s a number of enzymes in your liver that will capture these and through a sequence of events they turn into uric acid which is associated with gout and hypertension.

So, uric acid leaves the liver and enters the blood stream inhibiting an enzyme that blocks the production of nitric oxide (NO) a natural vassal dilator. NO helps to keep your vessels open.

By inhibiting its release or production, uric acid increases the tension within your arteries and that’s why a high-fructose diet is related to hypertension, because the uric prevents your arteries from staying dilated. So, if you’ve got hypertension or high blood pressure, simply cut back on your sugar and you’ll see improvements.

Fructose can also be transferred into glyceraldehyde and danon pyruvate in the mitochondria where it gets turned into Acetyl-coA. Some of this goes into the Krebs cycle for ATP while some leaves the mitochondria as citrate then the


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citrate gets converted into Acetyl-coA and then into VLDL.

Here’s where things get even worse. From glyceraldehyde, a byproduct that can occur is xylulose-5-phosphate which can cause the sugar-to-fat enzymes to start working. This leads to an extra push to convert fructose into fat.

The Acetyl-coA gets converted to VLDL which can form of triglycerides in the blood and gets stored in the fat cells. Acetyl-coA can also be released into the bloodstream as free fatty acids, and the more free fatty acids found in your blood, the less sensitive insulin becomes. This can lead to muscle and liver insulin liver resistance.

Not all this Acetyl-coA can get out of the liver, much of it will build up creating a liquid droplet. A fatty liver has very little to do with fat consumption, it’s this process that leads to the development of fatty liver that is the problem. It is the liquid droplets which cause the storage of fat inside your liver which can lead to Fatty Liver disease.

Acetyl-coA can also create a compound called JNK1. This compound creates inflammation the liver. It also disables insulin’s activeness in the liver. The liver has receptor sites for insulin, for different molecules that glucose and fructose come in.

JNK1 actually impairs the sensitivity of insulin on the liver receptor sites. This means that the liver receptor cells do not respond to insulin. This leads to more fat in the blood and fat cells. High levels of fat in the blood increases your risk of insulin resistance of the muscle and liver cells.

Since the receptors aren’t recognizing insulin, the body produces more insulin, this is called hyperinsulinemia. When this happens, the normal leptin to brain communication is cut off. Normally, leptin is sent as a signal to the hypothalamus to say, “Hey, I’m full.”

However, when we’re eating a lot of fructose this signal is impaired because of the high levels of insulin in the blood so you still think that you’re hungry. High insulin levels cause the signal to get blocked from your brain. This is a big problem because you will think still hungry so you eat more and the whole cascade of events continues.


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I hope you’ve seen the difference between glucose metabolism and fructose metabolism. We need glucose in the cells as energy production and a storage form of glycogen. Fructose can almost be considered a toxin. This whole sequence of events similar to what happens with alcohol metabolism or ethanol metabolism, and I’ll show you a little bit later why that’s pretty powerful.

The citrate to Acetyl-coA pathway converts sugar into fat. This conversion is known as denovolipogenesis, or new fat generation, and it occurs exclusive in the liver.

This graph is from a 1996 study that showed the difference between fructose intake and glucose intake on denovolipogenesis.

The dotted lines show fructose intake, and glucose intake is on the bottom. Essentially this graph shows how much new fat is being created as a result of consuming fructose or glucose.

As the research has shown, we get about a 30% increase in new fat genesis inside the liver as a result of consuming fructose. This has led the scientific community to say that when you eat fructose, 30% is converted or metabolized as fat. As you can see in the graph, that does not happen when consuming glucose.

Generally, when you have insulin in the blood, it’ll store what is in the blood in the fat cells or other places, which leads to obesity overtime or the release of leptin which tells the brain, “I’m full.”

High insulin levels block communication with the brain which means you will still feel hungry and will want more food. If you’ve ever had a big gulp coke, which is loaded with sugar, fructose, it doesn’t really fill you up because it’s


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disrupting this feedback loop within your system. It’s a biochemical thing that you almost have no control over.

The ResultsAll of this results in, hypertension, inflammation, hyperinsulinemia, dyslipidemia, muscle and liver insulin resistance, sugar to fat, uric acid, continued eating and fatty liver disease. These are all clinically proven effects of fructose consumption on the human body.


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What About Fruit?

I don’t want you to think that you shouldn’t eat fruit because you should. Fruit only contains small amounts of fructose and high levels of fiber. Fruits also have glucose in them.

Fiber decreases the rate of carbohydrate absorption in the GI tract so all the fructose doesn’t rush to your liver like it does when you drink a 20oz coke.

The bad part is that it spends more time in the GI tract, leading to fermentation and gassiness, but that’s the price we have to pay.

The second thing fiber does is increase the speed of transit through the intestinal tract which is a good thing, because now you’re moving things through the digestive system. Once it gets to the ileum it releases a hormone called PYY, into the blood stream and then into which tells the brain “I’m full. I’m done.”

The reason fiber makes you feel full is that, not only does it bulk things up in the GI tract; it also releases PYY to the brain. Fiber also produces short chain fatty acids in the large intestine, which have been shown to suppress insulin.

Those are three big benefits of eating whole fruit not fruit juice. As an example, there studies done on sugar cane plantations, in the early 1900s, if you think about sugar cane, it’s obviously at a very high sugar liquid inside, but it’s bound by layers and layers of thick wood-like fiber.

So, the workers in the sugar cane fields had almost undetectable diabetes or obesity. But, the executives of the sugar companies who were actually drinking and consuming the end products had high levels of diabetes, high levels of obesity. That goes to show you that if you actually ate the sugar cane in its whole form, it would not be as detrimental as the end products that are in our food supply.

There are fruitarians out there that eat insane amounts of fruit every single day. If you’re consuming 30 bananas a day or more, it needs to be accompanied by regular exercise. If there’s so much fructose coming into your liver at the same time you’re small intestines will uptake about 25 to 50 grams of fructose at


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once. If all of that is being rushed right to the liver without any kind of filtration process, even though you’re taking in fiber at the same time as a natural fruit, I would have a tough time seeing that as a healthy thing.

It would have to take regular exercise to help you metabolize it. That’s the importance of exercise with fruit and we’ll elaborate on that in a second. Let me show you another slide about fructose and fruit here.


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In this green box, we have a couple of fruits, apples, apricots, bananas, and you’ll see that the total sugars, 10.4 grams for instance, this would be like 1 apple. 100 gram serving is essentially one apple. So, out of 10.4 grams, 5.9 of those are fructose, 2.4 is glucose, 2.1 is sucrose. Again, sucrose can be divided further into sucrose and fructose, but just to give you an idea that of 10.4 sugars, not all of it is fructose.

Now, the other thing to consider is that there are differing levels of fructose to glucose. Now, I love apples. I love pears. But, unfortunately, they have a higher fructose to glucose ratio, which means they have more fructose than they do glucose, and that, for some people, for about 30% of the population, which makes digestion and absorption of fruit a little bit tricky.

Fructose MalabsorptionIf you have any digestive difficulties, you’ll want to stick to fruits that have a fructose to glucose ratio of less than one, which means that they have more glucose than fructose. So, things like apricots would be good, pineapples even are right about there, peaches are also good.

When it comes to vegetables, like beets, carrots, corn, sweet potatoes, they’re all in the more glucose versus fructose side, and that’s generally a good thing. In general, any time we can get more glucose than fructose it’s a good thing. Fructose malabsorption is prevalent in 30% of the population, and it occurs because there’s a deficiency in fructose carriers in the small intestine. Fructose is directly absorbed by these carriers in the small intestine. I mentioned, only about 25 to 50 grams of fructose can be absorbed per sitting, but less than 25 grams in those with fructose malabsorption.

If you ever eat a lot of fruit and you have symptoms like, bloating, diarrhea, constipation, gas, stomach pain, after eating a lot of fruit, you might not have fructose malabsorption, but you still could have the effects of this. Consuming this level of fructose in one sitting, cannot be managed by the liver at once.

Some of it will be acted on in the intestines by the bacteria, leading to this bloating and gas and that kind of uncomfortable feeling. If you do have fructose malabsorption, the best way to really know is by doing a hydrogen breath test,


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then you should stick to fruits that have a lower fructose to glucose ratio, as we talked about, kind of below that 1.0 mark.

Helpful TipsIf you do have fructose malabsorption, if you have problems with fruit, the gassiness, the bloatedness, try to avoid the ones that have more fructose than glucose, which would include apples, pears, guava, honeydew melon, mashie fruit, papaya, quince, star fruit and watermelon. Dried fruit; apples, currents, dates, figs, pears, raisins and sultana, fortified wines will have more fructose, foods containing added sugars such as agave nectar.

I don’t believe agave nectar is a good form of sweetening, even if it’s all natural, because it has a high amount of fructose. Corn syrups, fruit juice concentrates, stick to the ones that have more glucose than fructose.

Remember, glucose is easily metabolized in the body. Stone fruits or anything that has a big pit like apricots, nectarines, peaches, and plums, contain sorbitol, which can cause some issues digestively. Blackberries, strawberries, raspberries, and berries in general, are one of the best things you can eat. There are very few side effects to having berries in general.

Citrus fruit is better for some than others. Citrus can cause a little bit of inflammation in the body, but they are also higher in glucose than fructose. For instance, an orange is only about three grams of fructose, versus about six grams of fructose in an apple to give you a comparison.

Other things like ripe banana, kiwi, pineapple, are all have more glucose than fructose. Hopefully that helped you understand why we have digestive issues sometimes with fruit.

There’s fiber issue, you have to take a lot of that fiber in. Some of that issue will be turned or fermented in the small intestine, or it will slow the motility of carbohydrate absorption, which increases fermentation. The other thing is that the liver might be over processed, so it will back log some of that fructose back into the digestive tract which allows the bacteria to be fermented again, and there could be some fructose malabsorption issues as a result.


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Why Exercise is Critical

You should be exercising no matter what but especially if you eat a high-fruit diet because it improves muscle insulin sensitivity. High fructose leads to high insulin levels in the blood and fat in the blood which impairs insulin’s actions on the cells.

Exercise has the exact same effect as insulin does; it stimulates glute 4 transporters to take glucose out of the blood and into the cells. For diabetics, and even for everyday healthy people, you need to exercise, because you need to get those muscles sensitive to insulin.

It also reduces stress and cortisol’s release. Stress stimulates the adrenal glands to release cortisol. Cortisol causes big release of sugar into the blood and all this cascade of events, which we don’t want to have, and probably most importantly, it actually makes the Krebs cycle run faster.

So, remember the mitochondria inside the liver we had pyruvate come in and it was converted to Acetyl-coA, which then goes into the Krebs cycle causing a backup but with exercise, you actually increase the speed of the Krebs cycle so it can handle more.

It allows more fructose to be processed which is more important if you’re eating a lot of fruit. It also helps improve liver insulin sensitivity. Basically, exercise equals healthy insulin levels.

Fructose in JuiceAn 8-ounce glass orange juice has about 96 to 120 calories. It takes three to four oranges to make one 8-ounce glass, 24 grams of sugar in that, and again, 12 grams fructose, 12 grams of glucose, but no fiber. That means 100% fructose plus 20% of the glucose will be sent right to the liver and then that whole cascade of events is going to happen.

By contrast, a whole orange gives you a whole day’s supply of Vitamin C, 2.8 grams of fiber, and 64 calories from just 17 grams of sugar. As I mentioned earlier, only 3 of those grams of sugar come from fructose, which is pretty


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cool. So, at this rate, you have to consume 55 oranges to consume the same calories as one pound of fat.

How about lemonade from concentrate? One example has only 16% of fruit juice, has high fructose corn syrup and sugar as the first ingredients and contains 27 grams of sugar per eight ounce serving.

Fruit juice is sweetened by other fruit juices, for instance, apple or white grape. One popular brand has 30 grams of sugar per eight ounce serving and it is labeled as 100% juice.

An adwala or the naked juice is also straight fructose, boom, right into your liver, converted to fat. Not good.

Fructose in Soda PopA 12 ounce can of orange soda has about 52 grams of sugar, about half of which is fructose, 190 empty calories. So, if you drink two cans of this a day for a week, you would end up getting the calorie content of one pound of fat in a week. I know people who drink this on a daily basis, and even to a greater extent. So, it’s empty calories and a ton of fructose.

What’s the difference between Sunny-D and any kind of bottled juice? Well, not too much. Alcohol and fructose are metabolized the same in the body. The only difference is that about 10% of the ethanol alcohol that’s consumed bypasses the liver and will go right to the brain to be metabolized. That’s why we get all these central nervous system effects like reduced inhibition and drowsiness.

That doesn’t happen with fructose but the problems associated like beer gut, fatty liver, all of that stuff is the exact same across the board, whether it’s juice, pop, or beer, alcohol, it does not matter. Fructose and alcohol are metabolized in almost identical ways in the liver, and they result into the same byproducts, like all that fat of the VLDL in the blood.

The ingredient list from Sunny-D is: Water, high-fructose corn syrup, and 2% of less of each of the following, concentrated juices from orange, tangerine, apple, lime, grapefruit, citric acid, etcetera and at the bottom it says canola oil, sodium benzoate to protect flavor and then the beautiful yellow #5 and yellow


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#6 food dyes, which are known to be harsh chemicals to the central nervous system.

General Recommendations Enjoy fruit, but make sure you exercise. That’s a very simple recommendation. At least eight to ten servings a day of fruits and vegetables, and honestly, you don’t’ even have to count, the more, the better.

If you eat a lot of calories, if you eat a lot of fruit and you’re just going to sit on the couch, well, you know, over time, you’re going to be gaining a bit of weight. Just make sure you’re active. Stay away from all processed and sugar added foods, especially pop, bottled juice and sports drinks.

Here’s the interesting side note. Gatorade was patented by the University of Florida in 1967. It was meant for athletes as a fuel and electrolyte replenishment drink. It didn’t taste good, it didn’t have any sugar and tasted very bland. In 1992, Gatorade was bought out by Pepsi and what did Pepsi want to do? Well, they wanted to figure out a way to get this high performance electrolyte solution replenishment drink to the masses.

So they added a ton of high fructose corn syrup and now who’s drinking the Gatorade? Anyone who doesn’t like the taste of water.

And, it’s not only juices, crackers, granola bars all contains sugar and high-fructose corn syrup. Low fat foods will generally have higher amounts of sugar because when they take the fat out of the foods, they replace it with sugar and other additives. Low sugar foods replace the sugar with artificial sweeteners, like sucralose and aspartame, which again, are neurotoxins.

No fiber, no thank you. A very simple rule of thumb. If you’re drinking a fruit juice and it does not have fiber, don’t even drink it, because it’s going to go right from the glass to your liver and 30% of that will be stored or metabolized as fat. I’m a big fan of fresh juices and blended drinks, smoothies but if you’re going to make fresh pressed juices, stick to vegetables because if you start juicing carrots that are high in sugar, apples, pears, all those high fructose foods, you’re going to get a serious surge of fructose right to your liver again, because there is no fiber in the juice.


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So, juice your greens, juice the veggies, add one apple in, just for a little bit of sweetness. If you’re going to make a smoothie add your greens in and your veggies but if you’re going to blend fruit, at least make sure you have the fiber with it, that way, it’ll slow the absorption from the GI tract and not as much of it will get to the liver at one single time.

Remember, a calorie is not a calorie. The quality of food matters. Glucose is different from fructose. Just as there are some good facts and bad facts, the same thing happens here. Don’t think because you just had 120 calories, that you need to burn 120 calories. It doesn’t happen like that. If you had a 120 calories of fructose, that’s very different than 120 calories of glucose, very, very different.

Dr. Robert Lustig, says in a great presentation called, “Sugar, the Bittersweet Truth.”, “If you eat everything out of the ground raw, you could cure diabetes in about a week.” That’s how powerful natural food is and that is how powerful garbage, man-made, processed food is as well.


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Your Assignment

Go through your fridge or pantry and select five bottled or packaged foods. Add up all the sugar in those foods then divide them in half to the get a total fructose. Then, multiply that number by four to get the total calories from fructose. This is the number of fructose calories your liver has to process by eating these foods. Now assuming that 30% of all fructose calories are converted to fat, how much fat would you be consuming through these sugars?

This is a cool little assignment. It’ll really get some light bulbs flashing in your head, and when you do this assignment, I’d like you to share your results in the comment section in the member section below this video if you’re watching this online. This is all about awareness. When you start to understand all of this information, you become more motivated, more passionate to make better choices.

When you don’t know this, you don’t know what’s happening in your body. Well, what’s the big deal if you have a couple of pops, right? But, when you understand what it’s doing to you, then there’s a little bit of pain associated with that, more motivation to take action, and if you can associate that to the foods that you walk across in the aisles in the grocery store, you’ll literally want to vomit because how badly our food supply has been adulterated. As you can tell, I’m very passionate about this. It really is bad, guys.

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