In part two of this episode, we pick up where we left off in part 1 and discuss the causes of fructose and how to minimize the damage.
If you have not heard part 1, I highly recommend you go check that episode out first.
We will discuss sources of fructose, high fructose corn syrup, fruits and fruit juices, salt and how to eat to beat the metabolic disorders associated with fructose. We also touch on the reasons for obesity and how you can stay skinny.
Do chronic glucose levels cause high fructose – or even one high carb meal starts stimulating fructose?
- One soft drink gives you fructose quickly and increases fructose that your body makes by 3x
- Blocking fructose pathway in mice blocked a lot of aging effects
- Blood pressure stayed low, stayed lean, and kidney stayed younger
- Rick believes that our diets contain foods that stimulate fructose production
- Rick believes in restricting sugar and high glycemic carbs
The Role of Salt In Fructose Production?
- When you eat salt, you get thirsty and stimulate the fructose pathway
- Salt causes obesity as well. It took 4-5 months for mice to get fat on salt vs 2-3 months of sugar
- In studies, a high salt diet also predicted fatty liver and diabetes
The Big Culprits For Fatty Liver, Diabetes, Hypertension and Metabolic Disorders
- Fructose is very problematic, in particular, high fructose corn sugar
- Soft drinks are very bad especially when you drink them fast
- Pro tip: drink soft drinks very slowly over 1-2 hours
- Salty foods also activate production of fructose
- High glycemic foods such as french fries are bad, but also include high salt which causes a double whammy
What Does Fat Have To Do With Dehydration
- When you break down fat, water is released as a chemical byproduct.
- Animals can store fat as a source of water when dehydrated
- People that are obese show signs of dehydration.
- So it may be partly that their bodies are storing fat as a way of providing a source of water
- Drinking 8-10 glasses a day can help you stay lean
- Drinking water can even reverse obesity
How Much Fruit or Fructose Should You Eat Per Day?
- Is all fruit bad because it contains fructose?
- A whole fruit contains sugar, but fruit also contains fiber, minerals and antioxidants
- Even eating multiple fruits slows down the absorption of sugar in the bloodstream
- However, avoid eating too much. For eg, a giant bag of grapes can be bad
- Pro tip: eat fruits, but avoid fruit juice and anything with added sugars in it.
How Many Carbs Can We Eat?
- A low carb diet is beneficial
- Strict low carb and even ketogenic diet is good
- It’s important to reduce high glycemic carbs, but you may be ok with slow release carbs
- Wear a continuous glucose monitor to help avoid high spikes in glucose
- Avoid rice, potatoes, chips, cereal and bread
- A second option might be to have high glycemic carbs during a limited time: say for only one meal
How Much Salt Does Rick Recommend?
- People are eating 10-11 grams of salt everyday
- Salt is in lots of processed foods, so make sure to reduce processed foods
- Try not to add any more salt to food
- Keep salt intake to 4 grams a day – and drink a lot of water with the food
- Drink water before any salty food, it will avoid activating the fructose pathway.
- Popcorn is actually quite bad because of all the salt in it
What Is The Future Of Metabolic Health?
- Pharma companies are working on fructose inhibitors
- Rick thinks that this is a good direction
Rick has a new book coming out?
- Nature wants us to be fat – book coming out in early 2021