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WEBVTT
00:00:01.000 --> 00:00:05.000
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And in Shelter Cove at 99.5.
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We have the Herb Doctor coming up next.
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Support for K-Med for this coming hour of programming comes to us
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from the mother of all harvests at Lavenderhead.
00:02:10.000 --> 00:02:12.000
You know that harvest can be a sticky time,
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and you're probably thinking, "What about soft, clean hands?"
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Lavenderhead hand cleaners, available at Daisy's,
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Lavenderhead, it could make it all right.
00:02:24.000 --> 00:02:29.000
Also, this next hour of programming comes to us in part from Pacific Justice Center,
00:02:29.000 --> 00:02:33.000
where attorney Mel Pearlston offers 30 years of experience
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in marijuana defense on the North Coast.
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To schedule an appointment for initial consultation and case analysis,
00:02:39.000 --> 00:02:45.000
you can call Mel at 707-629-3333.
00:02:45.000 --> 00:02:48.000
Now stay tuned. We have the Herb Doctor coming up.
00:02:48.000 --> 00:02:51.000
[Music]
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[Music]
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00:03:15.000 --> 00:03:28.000
[Music]
00:03:41.000 --> 00:03:44.000
[Music]
00:03:44.000 --> 00:04:00.000
Well, welcome to this month's Ask Your Herb Doctor.
00:04:00.000 --> 00:04:01.000
My name's Andrew Murray.
00:04:01.000 --> 00:04:03.000
My name's Sarah Johannison Murray.
00:04:03.000 --> 00:04:06.000
For those of you who perhaps never listen to our shows,
00:04:06.000 --> 00:04:10.000
they run every third Friday of the month from 7 till 8 p.m.
00:04:10.000 --> 00:04:13.000
Now we're both licensed medical herbalists who trained in England
00:04:13.000 --> 00:04:16.000
and graduated there with a degree in herbal medicine.
00:04:16.000 --> 00:04:20.000
We run a clinic in Garboville where we consult with clients about a wide range of conditions
00:04:20.000 --> 00:04:24.000
and recommend herbal supplements and dietary advice.
00:04:24.000 --> 00:04:27.000
This month we want to reassess the role of sugar in the diet
00:04:27.000 --> 00:04:31.000
and why good sugars are essential for good health.
00:04:31.000 --> 00:04:35.000
It seems that many things we are told are bad for us are actually the good guys,
00:04:35.000 --> 00:04:39.000
and we need to see the facts and research that's out there.
00:04:39.000 --> 00:04:43.000
First, it was saturated animal fats, and we were told they were hardening our arteries
00:04:43.000 --> 00:04:45.000
and leading us into an early grave.
00:04:45.000 --> 00:04:47.000
Well, not true.
00:04:47.000 --> 00:04:53.000
The polyunsaturated alternatives are actually damaging us and are the cause of many disorders.
00:04:53.000 --> 00:04:56.000
Then salt, which we were told was increasing our blood pressure again.
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Not true.
00:04:57.000 --> 00:05:00.000
Salt's essential and regulates many processes
00:05:00.000 --> 00:05:04.000
without which we suffer from increased adrenaline and stress hormones.
00:05:04.000 --> 00:05:06.000
Now sugar, it's a bad guy.
00:05:06.000 --> 00:05:07.000
Well, not true.
00:05:07.000 --> 00:05:11.000
So once again, we're excited to have Dr. Ray Peat with us this month,
00:05:11.000 --> 00:05:17.000
and we'll be hearing from him on research-based facts behind the statement that sugar's good for you.
00:05:17.000 --> 00:05:20.000
So Dr. Peat, thank you so much for joining us again.
00:05:20.000 --> 00:05:23.000
Would you first give the listeners who perhaps have just tuned in
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and maybe never listened to the show or never heard you on our shows before
00:05:26.000 --> 00:05:29.000
a little bit about your background?
00:05:29.000 --> 00:05:30.000
Okay.
00:05:30.000 --> 00:05:35.000
In the '50s and '60s, I was studying and teaching in the humanities,
00:05:35.000 --> 00:05:41.000
but I spent a lot of time reading at the science library of the University of Oregon.
00:05:41.000 --> 00:05:50.000
And so I eventually decided to get a Ph.D. in biology, physiology,
00:05:50.000 --> 00:05:56.000
so I could use their laboratory equipment as well as their library.
00:05:56.000 --> 00:06:06.000
But I never really considered myself part of the academic scientific community.
00:06:06.000 --> 00:06:21.000
I just got what I could from their culture and have tried to see things that are useful
00:06:21.000 --> 00:06:25.000
rather than just abstract.
00:06:25.000 --> 00:06:32.000
And that has meant that I concentrate on small molecules rather than genes
00:06:32.000 --> 00:06:37.000
and the big fancy molecules.
00:06:37.000 --> 00:06:47.000
So water, carbon dioxide, salt, calcium, sugar, and fats have been the things that I study most.
00:06:47.000 --> 00:06:48.000
Okay.
00:06:48.000 --> 00:06:52.000
Well, perhaps, Dr. Peat, would you first qualify the term "good sugar" for our listeners,
00:06:52.000 --> 00:06:57.000
and then we'll get into the facts and figures, as it were, surrounding sugar
00:06:57.000 --> 00:07:00.000
and why they're so important for us?
00:07:00.000 --> 00:07:12.000
Well, sugar is really the ideal energy exchange substance.
00:07:12.000 --> 00:07:17.000
It's useful for all organisms, practically.
00:07:17.000 --> 00:07:33.000
And it's something that we can store and turn it into -- use it for building all of the big molecules.
00:07:33.000 --> 00:07:41.000
And when it's metabolized, it releases carbon dioxide,
00:07:41.000 --> 00:07:50.000
and carbon dioxide is really a more universal substance than oxygen for the support of life.
00:07:50.000 --> 00:07:56.000
Mike, you had told us in one of our previous shows that there are organisms who can live without oxygen,
00:07:56.000 --> 00:08:02.000
known as anaerobic organisms, but there are no organisms that can live without carbon dioxide.
00:08:02.000 --> 00:08:03.000
Right.
00:08:03.000 --> 00:08:12.000
And it turns out that it isn't just mosquitoes and fleas and bed bugs that are attracted to carbon dioxide,
00:08:12.000 --> 00:08:25.000
but the flatworms and nematodes and such that they're studying as simple models of metabolism and aging,
00:08:25.000 --> 00:08:37.000
they seek out a fairly high concentration of carbon dioxide as more favorable for their living conditions.
00:08:37.000 --> 00:08:45.000
So as our cells use sugar more effectively, then are we producing a larger amount of carbon dioxide?
00:08:45.000 --> 00:08:46.000
Yeah.
00:08:46.000 --> 00:08:53.000
And when we produce more carbon dioxide, that means we inhibit the production of lactic acid,
00:08:53.000 --> 00:09:09.000
which is not only a wasteful way to use sugar, but lactic acid has a signal function that turns on a whole range of inflammatory processes.
00:09:09.000 --> 00:09:17.000
And they have talked for decades about tumors producing lactic acid,
00:09:17.000 --> 00:09:24.000
and lactic acid also promotes tumors and all of the inflammatory processes.
00:09:24.000 --> 00:09:29.000
So you want your sugar to metabolize into carbon dioxide,
00:09:29.000 --> 00:09:36.000
which will then prevent the dangerous overproduction of lactic acid.
00:09:36.000 --> 00:09:43.000
And can somebody overdose themselves on lactic acid from eating fermented cultured products?
00:09:43.000 --> 00:09:53.000
Yeah, I got interested in that a long time ago when I found a nice kefir product that tasted good,
00:09:53.000 --> 00:09:56.000
and I would drink a pint of it for lunch.
00:09:56.000 --> 00:10:00.000
And I came down with a migraine every time I did that,
00:10:00.000 --> 00:10:12.000
and that caused me to read more about the metabolism of lactic acid.
00:10:12.000 --> 00:10:16.000
It is normally produced by stress.
00:10:16.000 --> 00:10:26.000
When you use your muscles faster than your lungs can keep the oxygen supply adequate,
00:10:26.000 --> 00:10:33.000
the lactic acid is circulated into your bloodstream, reaches the liver,
00:10:33.000 --> 00:10:41.000
and your liver has to spend extra energy to turn the lactic acid back into glucose,
00:10:41.000 --> 00:10:43.000
which it then sends back to the muscles.
00:10:43.000 --> 00:10:54.000
But meanwhile, it is depleting your liver of any stored glycogen it had just to get rid of the lactic acid and turn it back into glucose.
00:10:54.000 --> 00:10:58.000
So it is wasting the sugar that your liver has stored as glycogen.
00:10:58.000 --> 00:11:03.000
Yeah, and I happened, because I probably was hypothyroid,
00:11:03.000 --> 00:11:11.000
I happened to be so sensitive that I got a migraine just from drinking a package of the kefir.
00:11:11.000 --> 00:11:15.000
Because the lactic acid was actually lowering your blood sugar then.
00:11:15.000 --> 00:11:22.000
Yeah, and since then I have run into quite a few people who were having various symptoms
00:11:22.000 --> 00:11:26.000
every time they ate a fermented product with lactic acid in it.
00:11:26.000 --> 00:11:32.000
The vinegar type fermentation is slightly toxic,
00:11:32.000 --> 00:11:39.000
but it doesn't participate in that blood sugar disturbing effect that lactic acid does.
00:11:39.000 --> 00:11:42.000
Right, so it's all the probiotic.
00:11:42.000 --> 00:11:53.000
Well, yeah, some of the probiotic bacteria that make lactic acid in themselves,
00:11:53.000 --> 00:11:57.000
they can produce other substances that are protective,
00:11:57.000 --> 00:12:04.000
but you don't want them producing lactic acid from the sugar you eat.
00:12:04.000 --> 00:12:15.000
The sugar you eat should be absorbed up in the first part of your intestine where there are no bacteria to speak of.
00:12:15.000 --> 00:12:17.000
Or there shouldn't be, right?
00:12:17.000 --> 00:12:30.000
Yeah, and for various reasons, sometimes the bacteria will migrate up there from a sluggish bowel and so on.
00:12:30.000 --> 00:12:44.000
Or if you eat poorly digested materials like too many starches or fibrous mixtures of starch and carbohydrates,
00:12:44.000 --> 00:12:51.000
these things will not be absorbed and so they'll go down and feed the bacteria.
00:12:51.000 --> 00:12:57.000
And then the bacteria can make lactic acid and other worse toxins from them.
00:12:57.000 --> 00:13:03.000
Okay, I think it's important that a few moments ago you mentioned the fact that glycogen
00:13:03.000 --> 00:13:07.000
that's normally stored in the liver as a storage form of sugar
00:13:07.000 --> 00:13:15.000
is used to convert lactic acid when it's been produced in the absence of sufficient oxygen from muscular activity
00:13:15.000 --> 00:13:21.000
to create the conversion of lactic acid back into glucose.
00:13:21.000 --> 00:13:28.000
And what I wanted to just bring out is that for most people that are listening, perhaps you may not understand it,
00:13:28.000 --> 00:13:34.000
but that the liver is a good storage organ for glycogen as a form of sugar to be used in times when it's needed.
00:13:34.000 --> 00:13:41.000
But would you expand on that in terms of how much glycogen is the liver able to store?
00:13:41.000 --> 00:13:43.000
How long do people have?
00:13:43.000 --> 00:13:49.000
How long can people go with just eating proteins or not eating before their liver goes,
00:13:49.000 --> 00:13:51.000
"Okay, I don't have enough," and then they start eating themselves?
00:13:51.000 --> 00:13:59.000
This brings out why sugar is good, and we can keep delving into the details.
00:13:59.000 --> 00:14:08.000
If your thyroid and other hormones are in the right concentration,
00:14:08.000 --> 00:14:15.000
your liver should be able to store at least eight hours of glycogen
00:14:15.000 --> 00:14:23.000
so that everyone should be able to get through the night on the amount of glycogen in their liver
00:14:23.000 --> 00:14:29.000
without resorting to other sources of energy.
00:14:29.000 --> 00:14:36.000
But when your thyroid is a little low or, for example, if your estrogen is too high
00:14:36.000 --> 00:14:47.000
or other things are interfering, then your liver sometimes can hardly store any glycogen.
00:14:47.000 --> 00:14:57.000
Typically, when your glycogen runs out, you send out a surge of adrenaline,
00:14:57.000 --> 00:15:04.000
which will squeeze the last little bit of glucose out of your liver.
00:15:04.000 --> 00:15:10.000
It activates the dissolution of glycogen, turning it into glucose.
00:15:10.000 --> 00:15:21.000
When your liver can't respond to the adrenaline anymore, the first sign of depleted glucose is
00:15:21.000 --> 00:15:26.000
you might feel shaky and cold from the high adrenaline.
00:15:26.000 --> 00:15:35.000
Then you resort to increased cortisol, which begins breaking down your tissues,
00:15:35.000 --> 00:15:44.000
turning protein into fat and carbohydrate for energy.
00:15:44.000 --> 00:15:57.000
Under that extreme condition, when you've been out of glycogen long enough to run on cortisol for about a day,
00:15:57.000 --> 00:16:07.000
the thymus will be dissolved just in a few hours of the intense exposure to cortisol.
00:16:07.000 --> 00:16:18.000
When the quickly dissolved tissues, such as the thymus, are gone over the next week or whatever it is,
00:16:18.000 --> 00:16:23.000
not replenishing your sugar, your muscles will atrophy.
00:16:23.000 --> 00:16:33.000
People who fast for a week or two will usually lose more muscle weight than they lose fat
00:16:33.000 --> 00:16:39.000
because of the very rapid conversion of protein into fuel.
00:16:39.000 --> 00:16:41.000
Under the influence of the cortisol?
00:16:41.000 --> 00:16:47.000
Yes.
00:16:47.000 --> 00:16:54.000
Whenever you eat a big dose of protein without sugar to back it up,
00:16:54.000 --> 00:17:06.000
you're going to stimulate the secretion of first insulin to dispose of the digested amino acids from the protein.
00:17:06.000 --> 00:17:24.000
The insulin, which properly disposes of the amino acids, is going to lower any circulating glucose and tend to turn it into fat.
00:17:24.000 --> 00:17:30.000
As the glucose goes down, that will drive up your cortisol.
00:17:30.000 --> 00:17:38.000
Typically, a big protein meal will cause a huge surge of cortisol.
00:17:38.000 --> 00:17:52.000
Some people become supposedly diabetic or very hyperglycemic because they eat too much meat unaccompanied by sugar or some carbohydrate.
00:17:52.000 --> 00:17:58.000
That's just because the protein is stimulating the cortisol and the cortisol is metabolizing it?
00:17:58.000 --> 00:18:04.000
Yes, it's doing its job of turning protein into sugar and fat.
00:18:04.000 --> 00:18:08.000
So it's important to keep a balance between proteins and sugars.
00:18:08.000 --> 00:18:11.000
You should always eat sugars with protein.
00:18:11.000 --> 00:18:19.000
Right. Just for our listeners to clarify, sugars, carbohydrates, we're using the term synonymously.
00:18:19.000 --> 00:18:22.000
Sugars and carbohydrates are basically the same thing.
00:18:22.000 --> 00:18:29.000
There are different types of sugars or different types of carbohydrates, starchy carbohydrates versus non-starchy carbohydrates.
00:18:29.000 --> 00:18:33.000
I think we're going to get into that a little bit later.
00:18:33.000 --> 00:18:38.000
You're listening to Ask Your Herb Doctor on KMUD Galbraithville 91.1 FM.
00:18:38.000 --> 00:18:43.000
From 7.30 until the end of the show at 8 o'clock, you're invited to call in with any questions,
00:18:43.000 --> 00:18:48.000
either related or unrelated to this month's topic of sugar and the benefits of sugar.
00:18:48.000 --> 00:18:55.000
If you live in the area, it's 923 3911. If you live outside the area, the toll-free number is 1-800-KMUD-RAD.
00:18:55.000 --> 00:19:00.000
We are excited and very pleased to have with us on the show today Dr. Ray Peat,
00:19:00.000 --> 00:19:11.000
endocrinologist and research scientist who is going to unravel some of the myths and some of the truths about why sugar is good for you.
00:19:11.000 --> 00:19:18.000
Dr. Peat, perhaps we should break into the good sugars versus the bad sugars because obviously,
00:19:18.000 --> 00:19:23.000
most people have heard in one form or another that sugar is bad for you.
00:19:23.000 --> 00:19:30.000
So let's clarify the bad sugars versus the good sugars and what they are and what food sources they are in.
00:19:30.000 --> 00:19:43.000
One of the things that started me thinking about whether a person should follow the government's advice to eat a lot of starch.
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Complex, otherwise known as complex carbohydrates.
00:19:46.000 --> 00:19:55.000
Yeah, the government and the American Dietetics Association, I think it's been almost 50 years,
00:19:55.000 --> 00:20:03.000
have been promoting that idea that complex carbohydrates have some advantage over sugars.
00:20:03.000 --> 00:20:18.000
And I started reading about that in the 70s and ran across Gerhard Polkheimer's research in which he had first fed different mixtures of starch and water,
00:20:18.000 --> 00:20:29.000
corn starch, potato starch and several other kinds of starch, which occur in grains that are roughly the size of a cell,
00:20:29.000 --> 00:20:35.000
anywhere from five microns in diameter up to 100 microns.
00:20:35.000 --> 00:20:43.000
And he would feed these to his experimental mice and then sampled their body fluids.
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And he found that a chronic diet was of frequent feedings of the starch solution.
00:20:55.000 --> 00:21:11.000
He could demonstrate the particles of starch in their bloodstream just minutes after they ate it and then in all of their body fluids about an hour later.
00:21:11.000 --> 00:21:22.000
And so he fed that sort of program to his mice for several months and found that they were prematurely aged.
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And when he sliced them up, he found in all of their organs little nests of dead cells where one of these fairly large grains of starch,
00:21:36.000 --> 00:21:49.000
roughly the size of a red blood cell, was stuck in an arteriole, killing all of the cells downstream from that plugged up point.
00:21:49.000 --> 00:21:57.000
So the starch granules were blocking the arteries and starving the cells or the arterioles and starving the cells of the nutrition from the blood.
00:21:57.000 --> 00:22:12.000
And so he tested it on his medical students and would draw blood and sampled their urine and found that about 30 minutes after you drink some of it,
00:22:12.000 --> 00:22:17.000
you can find starch grains in your veins.
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Forty-five minutes to an hour later, you find it in the urine and in the bile and even in the cerebrospinal fluid about an hour and a half later.
00:22:34.000 --> 00:22:38.000
And they're not supposed to cross the blood-brain barrier, are they?
00:22:38.000 --> 00:22:42.000
Well, they aren't supposed to cross the intestine barrier.
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Because they're so small?
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Is this because people's intestines are completely out of balance or is it just the nature of the size of the starch granule?
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He assumed and proposed that they're being forced between cells,
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but people have such a mechanical conception of how the wall of the intestine and the arteries and veins and capillaries,
00:23:09.000 --> 00:23:15.000
and how they're constructed that it just seems mechanically impossible.
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But it's actually more like a viscous fluid and things can really sort of migrate through things as if there was no absolute barrier.
00:23:32.000 --> 00:23:33.000
So it's like a mesh?
00:23:33.000 --> 00:23:39.000
Yeah. Many years ago, someone made a movie of white blood cells
00:23:39.000 --> 00:23:48.000
and showed them what looked like freely swimming in and out of cells,
00:23:48.000 --> 00:23:56.000
swimming into a cell and looking around behind the nucleus and poking around and then leaving the cell.
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The guards of the blood?
00:23:58.000 --> 00:24:05.000
Yeah. And people don't draw conclusions from that.
00:24:05.000 --> 00:24:11.000
There aren't cell walls that have to be broken.
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It's more like a sort of viscous fluid.
00:24:16.000 --> 00:24:20.000
Through which all these communications occur?
00:24:20.000 --> 00:24:22.000
Yeah.
00:24:22.000 --> 00:24:30.000
Okay. So let's list the good sugars and then the bad sugars just to keep that in context.
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Well, so Dr. Beat's already mentioned the starches as being the bad guys because they're blocking arteries,
00:24:35.000 --> 00:24:39.000
but there's other things that starches do that aren't so great for your...
00:24:39.000 --> 00:24:45.000
Yeah. The typical starch, when it's cooked and digested,
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if it isn't digested, then it goes down and feeds the bacteria and that's a really bad effect.
00:24:53.000 --> 00:25:06.000
They've seen with these so-called prebiotic or probiotic semi-digestible starches that are being promoted.
00:25:06.000 --> 00:25:16.000
They have found that the poorly digested starches cause behavioral changes in their animals,
00:25:16.000 --> 00:25:23.000
makes them anxious and aggressive to have stuff fermenting in their intestine.
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And some of the products of bacterial action on these undigested materials can tremendously increase endotoxins
00:25:35.000 --> 00:25:42.000
and cause inflammation of the intestine, liver, and eventually all of the body.
00:25:42.000 --> 00:25:50.000
But the typical well-cooked starch, when it is digested, releases pure glucose.
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And in my first physiology lab, a professor had us feed, I think it was a 10-gram dose of corn starch to the lab rats.
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And she said, "Wait 10 minutes and then operate on the rat and see how far this huge glob of starch paste had migrated."
00:26:14.000 --> 00:26:24.000
And it turned out that there was no trace of any starch paste left in the rat after 10 minutes.
00:26:24.000 --> 00:26:26.000
Wow. It was all picked up.
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It had just instantly been turned into glucose and absorbed.
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And we aren't quite as fast as rats, but when you look at the so-called glycemic index of foods,
00:26:41.000 --> 00:26:48.000
starch tends to be near the top, very similar to pure glucose.
00:26:48.000 --> 00:26:58.000
And that means that you get a quick, powerful stimulation of insulin when you eat starch or plain glucose,
00:26:58.000 --> 00:27:09.000
and that the insulin does its work quickly of disposing of the glucose by turning it into fat when you absorb more than you need.
00:27:09.000 --> 00:27:15.000
But then your liver is -- if it's turned into fat, then it didn't really store very much in your liver, right?
00:27:15.000 --> 00:27:22.000
Yeah, it does that too. But when you have this very intense dose, some of it goes into the liver,
00:27:22.000 --> 00:27:31.000
but if it can't all momentarily be disposed of in the liver, then some of it turns into fat.
00:27:31.000 --> 00:27:41.000
So even though you aren't eating too many calories, if you eat it in the form of very quickly digested starch or pure glucose,
00:27:41.000 --> 00:27:48.000
you'll get these bursts of fat synthesis and tend to get fatter and fatter.
00:27:48.000 --> 00:27:56.000
And because the same thing that happens with a quickly assimilated glucose or starch,
00:27:56.000 --> 00:28:00.000
the same thing happens as when you eat a pure protein meal.
00:28:00.000 --> 00:28:07.000
The sudden falling of the blood sugar causes a surge of cortisol production,
00:28:07.000 --> 00:28:17.000
and then that changes your metabolism, makes you waste protein.
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Even if you didn't eat any, you'll then disturb some of your tissue, your thymus and muscles especially.
00:28:25.000 --> 00:28:42.000
And so the cortisol helps to direct the fat deposition to your waste area and back and face as in Cushing's Syndrome or the so-called metabolic syndrome.
00:28:42.000 --> 00:28:52.000
So whether you eat a meal that has pure protein or whether you eat a meal with protein and starch, the end game is going to be the same.
00:28:52.000 --> 00:28:57.000
It's going to drive up insulin, it's going to drive increased fat production,
00:28:57.000 --> 00:29:06.000
and it's not going to be storing sugar in your liver as effectively as it could be if you were eating a different type of sugar.
00:29:06.000 --> 00:29:16.000
So what types of sugars are slow release and are stored in your liver as glycogen so that your body can have an instant supply of sugar?
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Sucrose, glucose, fructose and lactose are very good, well metabolized sugars.
00:29:28.000 --> 00:29:33.000
And do those sugars feed bacteria in the lower?
00:29:33.000 --> 00:29:47.000
Well, they're so quickly absorbed that usually they will be absorbed partly in your stomach and partly in the first foot or so of intestine.
00:29:47.000 --> 00:30:12.000
And the presence of fructose partly blocks the release of insulin and partly changes the effect of insulin so that it helps to direct some of the glucose into the liver while blocking its storage as fat.
00:30:12.000 --> 00:30:29.000
And so you get a lower secretion of insulin, a lower stress effect and a better glycogen storage effect from either sucrose or the mixture of glucose and fructose.
00:30:29.000 --> 00:30:47.000
Or in the case of milk and milk sugar, the presence of the proteins and fat in the milk add to the slowing of the sugar effect.
00:30:47.000 --> 00:31:07.000
I wonder how many grams of sugar would you say would be a good healthy amount? Because I know definitely with things like calories, they're pretty well understated by government standards as are several other levels of certain nutrients, etc.
00:31:07.000 --> 00:31:11.000
But what would you say as an intake of sugar would be a good healthy intake?
00:31:11.000 --> 00:31:25.000
Well, it depends on your total caloric requirement. And some, especially hypothyroid women, can maintain their body weight on 700 or 800 calories a day.
00:31:25.000 --> 00:31:46.000
And textbooks used to say that you had to lose weight if you ate less than 1600 calories a day. But now many people, especially women, can get fat on 1500 calories because of things interfering with their metabolism and thyroid function.
00:31:46.000 --> 00:32:09.000
But if you have a healthy metabolism and can burn between 2000 and 3500 calories a day, then your carbohydrate requirement is going to be somewhere in the range of 180 grams to 350 grams.
00:32:09.000 --> 00:32:22.000
And just to give people an idea of how many grams of sugar are in different foods, one teaspoon of sugar contains four grams of sugar.
00:32:22.000 --> 00:32:39.000
So it's actually not very much. You might think one teaspoon of sugar has a lot. And if you need 180 minimum per day to keep your liver happy, in comparison, one cup of brown rice contains 41 grams of sugar.
00:32:39.000 --> 00:32:57.000
But the glycemic index of the rice is going to be a lot higher than it is of the sugar. And so you'll store the sugars from the rice a lot more as fat than you would if you were eating the same amount of grams of sugar in actual white sugar.
00:32:57.000 --> 00:33:14.000
And when you get your sugars in the form of more natural foods rather than refined white sucrose, for example, if you eat orange juice and milk,
00:33:14.000 --> 00:33:27.000
the orange juice is extremely rich in minerals compared to rice or any of the popular pasta, bread and so on.
00:33:27.000 --> 00:33:44.000
Those are very poor in the minerals that orange juice and other fruits provide richly. And potassium, which is very abundant in all fruits, acts like insulin.
00:33:44.000 --> 00:34:11.000
So you don't have to secrete very much insulin for the same disposition of glucose. And the orange juice also has some other helpful chemicals like naringin and naringin that help to prevent inflammation and increase the good disposition of the carbohydrate.
00:34:11.000 --> 00:34:28.000
And in milk, besides the protein and fat, slowing the absorption of the lactose, the calcium besides the potassium and other minerals,
00:34:28.000 --> 00:34:43.000
the calcium powerfully stimulates the energy metabolism, causing you to use your sugar more quickly, preventing it from being stored as fat.
00:34:43.000 --> 00:34:54.000
So the milk drinkers in general tend to be much slimmer than non-milk drinkers, largely because of this effect of calcium.
00:34:54.000 --> 00:35:05.000
So there's more than just insulin to the way you store sugar, but potassium and calcium have an effect on your use and storage of sugar as well.
00:35:05.000 --> 00:35:10.000
Okay, you're listening to Ask Your Herb Doctor on KMUD Garboville 91.1 FM.
00:35:10.000 --> 00:35:19.000
And from right now until the end of the show, at 8 o'clock, you're invited to call in with any questions, either related or unrelated to this month's topic of sugar and the benefits of sugar.
00:35:19.000 --> 00:35:26.000
The number if you live in the area, 923 3911, or if you live outside the area, the toll-free number is 1-800-KMUD-RAD.
00:35:26.000 --> 00:35:34.000
Okay, so to continue with the good benefits of sugar and why it's so maligned.
00:35:34.000 --> 00:35:44.000
Well, so Dr. Peat, can you explain to us, like, so you've mentioned milk and orange juices being good sources of some natural sugars.
00:35:44.000 --> 00:35:48.000
What about honey and lots of other fruits?
00:35:48.000 --> 00:35:57.000
Honey is generally better than white sugar because it has some minerals, but not as much as in the fruit.
00:35:57.000 --> 00:36:12.000
And it's probably the best refined, the bees refined it rather than a factory.
00:36:12.000 --> 00:36:19.000
But honey has been used as a food by all of the high civilizations.
00:36:19.000 --> 00:36:28.000
I think there's good reason to think that sugar goes with high cultural development.
00:36:28.000 --> 00:36:44.000
The Egyptians and Chinese and all of the old, well-developed cultures knew about honey and most of them also refined sugar.
00:36:44.000 --> 00:37:00.000
The Arabs were the pioneers, the Egyptians were actually refining sugar from sugar cane probably a couple thousand years ago.
00:37:00.000 --> 00:37:03.000
Okay, sorry. Do we have a caller?
00:37:03.000 --> 00:37:09.000
No, I was just wondering if you guys were hearing me on that call or not.
00:37:09.000 --> 00:37:16.000
Okay, well, we hear you now, Marian. Thank you.
00:37:16.000 --> 00:37:27.000
Okay, so going on to previous cultural experience with sugar, the Egyptians and other civilizations have certainly benefited from sugar
00:37:27.000 --> 00:37:34.000
and held it in high regard like they did salt as a form of currency for trading with neighboring civilizations.
00:37:34.000 --> 00:37:46.000
So the current dogma of sugar being the bad guy and being responsible for cavities and increasing diabetes and obesity,
00:37:46.000 --> 00:37:58.000
can this pretty much be explained from the processed refined sugar that we're looking at talking about tonight with things like pastas and white bread
00:37:58.000 --> 00:38:04.000
and those other sources of instant release high glycemic index sugars versus...
00:38:04.000 --> 00:38:06.000
And low mineral sugars.
00:38:06.000 --> 00:38:17.000
And low mineral sugars, yeah, versus sugars that come with a complement of other minerals and other chemicals, things like honey and then the fruits.
00:38:17.000 --> 00:38:26.000
Are there any other sources that people should be aware of that are certainly going to encourage people to use
00:38:26.000 --> 00:38:32.000
rather than tell them they shouldn't be using sugar?
00:38:32.000 --> 00:38:35.000
I think you've about covered it all, Andrew.
00:38:35.000 --> 00:38:40.000
Do you have any more sugars to add to the list, Dr. Peate, that you'd say are the good guys?
00:38:40.000 --> 00:38:43.000
No, nothing occurs to me.
00:38:43.000 --> 00:38:53.000
Okay. So how about the... For people that are listening now, what's the deal with diabetes and sugar and that link
00:38:53.000 --> 00:38:57.000
and how that link is not necessarily true?
00:38:57.000 --> 00:39:10.000
The principle in physiology that I think really explains it was proposed a few decades ago.
00:39:10.000 --> 00:39:17.000
It's called the Randle effect or the Randle cycle, although there's no cycle involved.
00:39:17.000 --> 00:39:27.000
That refers to the fact that free fatty acids block the use of glucose by cells.
00:39:27.000 --> 00:39:40.000
And that was demonstrated frequently in hospitals when they were giving nutrition support to people who couldn't eat
00:39:40.000 --> 00:39:48.000
or cancer patients who were losing weight very fast in the form of a soy oil emulsion.
00:39:48.000 --> 00:40:00.000
They saw that about 15 minutes after injecting this nutritional dose of emulsified soy oil intravenously
00:40:00.000 --> 00:40:04.000
that people would get hyperglycemic.
00:40:04.000 --> 00:40:11.000
And the Randle effect is sort of an instantaneous thing.
00:40:11.000 --> 00:40:22.000
But when the fatty acids that are involved in blocking the use of sugar, when those are polyunsaturated,
00:40:22.000 --> 00:40:34.000
they produce long range damage that keeps the Randle effect going, keeps blocking the use of sugar.
00:40:34.000 --> 00:40:43.000
A group, I think it was in South Carolina, the lead author of one of the papers was M.X. Fu,
00:40:43.000 --> 00:40:57.000
who showed that the glycated proteins that are seen in diabetic people, glycated hemoglobin, for example,
00:40:57.000 --> 00:41:05.000
and they blamed that on glucose or fructose fragments sticking to hemoglobin and other proteins.
00:41:05.000 --> 00:41:17.000
But Fu and his group demonstrated that polyunsaturated fatty acids are much more powerful glycators,
00:41:17.000 --> 00:41:31.000
sticking fragments, three carbon, five carbon and longer fragments from the spontaneously oxidized polyunsaturated fats
00:41:31.000 --> 00:41:40.000
stick to the proteins. And so the free fatty acids not only block the sugar use instantaneously,
00:41:40.000 --> 00:41:54.000
but they produce these advanced glycation end products, AGEs, that are associated with diabetes and aging.
00:41:54.000 --> 00:42:06.000
So the chronic effect of a high fat diet, if the fat diet is predominantly unsaturated,
00:42:06.000 --> 00:42:15.000
produces not only diabetes, but all of the things that result from glycated proteins.
00:42:15.000 --> 00:42:24.000
So in diabetes, people are poisoning their pancreas with these polyunsaturated fatty acids,
00:42:24.000 --> 00:42:28.000
blocking the pancreatic beta cells from producing insulin.