Keys to a Healthy Body Weight: Avoid Liquid Calories
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- čas přidán 22. 07. 2024
- This video covers evidence linking alcoholic and sugar-sweetened beverages to increased calorie intake, weight gain, and fatty liver disease.
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- VIDEO DESCRIPTION -
Insulin resistance is a major risk factor for a large number of chronic diseases, and preventing or reversing insulin resistance should be a key component of any chronic disease prevention program. Key risk factors for insulin resistance are excess body weight and fat mass, and specifically the accumulation of fat in visceral and ectopic depots, such as the liver.
In this video, we will discuss the impact of alcoholic and sugar-sweetened beverages on calorie intake, weight gain, and specifically the liver fat content.
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- TIMESTAMPS -
0:00 Introduction
02:28 The Impact of Alcoholic and Sugar-Sweetened Beverages on Calorie Intake
07:36 The Impact of Alcoholic and Sugar-Sweetened Beverages on Body Weight
09:50 The Impact of Alcoholic and Sugar-Sweetened Beverages on Liver Fat Content
25:14 The Impact of Sugar and Fructose from Solid Food on Liver Fat Content
28:02 Summary & Conclusions
30:20 How I Use this Information
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The content of this video, this CZcams channel in general, and our blog at www.nourishedbyscience.com is for informational purposes only. Nothing herein shall be construed to be health or medical advice. Although we have made every effort to ensure the accuracy of all information posted to this Website, we can make no guarantees as to how the information and advice provided herein will affect you and your personal situation. If you need or require individual advice or guidance, then you should consult with a professional who can assist you. For our full disclaimer, please refer to nourishedbyscience.com/discla...
Bravo. I don't hear anyone speaking about the astonishing amount of carbohydrate based calories are in alcoholic drinks. They slam, rightly so , sugar sweetened drinks but alcohol seems to be a sacred topic that no one can touch. 👍
You explain these things really exceptionally well. When I watch your videos, I always feel like I actually learned a lot about how my body works!
I developed a habit of 2 alcoholic drinks every day, and thought that was pretty good self-control after drinking a lot more than that when I was younger. But now I see I'm still making myself sick as I get older, so I'm working on having one. I'm having best results by not changing out of a sense of shame, by forgiving myself feeling the need for that, and just anytime now that I can say "I don't really have to have that," I really listen to myself now. It's bringing about slow change. I had to become a friend to myself.
Love this comment, and philosophically I totally agree that we need to give up seeing certain foods or drinks as the enemy, or feeling ashamed if we crave them. Everything we eat or drink has some function, and I do think it's important to not only consider the physical effects. At the same time, I do think it's good to be informed and make an active choice, rather than having to face the consequences years later.
Best wishes to you,
Mario
I have watched many videos of yours Doc, and just purely love them all. I am a big fan!! I have greatly benefited from these useful insights and information. I am just amazed at how you very logically analyze all evidences and present it all in an easy to understand way for all of us.
Please continue to make these videos - you are benefitting millions 🙏 thanks a lot!!
Thank you 🙏🏻 I didn’t know that alcohol has this effect on the health (as someone who drinks the occasional wine) I only noticed that it affects my sleep.
Just to be clear: "The occasional wine" is very different from drinking regularly and particularly regular heavy drinking. I am having a drink or two every once in a while myself, and am not concerned about that at all. However, I do think that people underestimate the risks associated with regular drinking.
Cheers
Mario
Well done and very cleary explained as always!
I will walk now for half an hour after my breakfast and listen to this video ❤❤
Very useful information
Love your work Mario!
Great vid as always!
Another great video, Mario! I'm waiting for your videos and enjoy that I found your channel, it is so hard to find such a structured information!
Such smooth information delivered with such ease. Thanks a bunch.
Another excellent content from Mario! Thank you!
Thanks, Dr. Mario for bringing out such an important podcast. Overall, people tend to forget to count the liquid calories.
I further thank you for making those important comments on the consumption of real fruits and berries that contain fructose as well.
Dr. Bipin Deshpande, India.
Great explanation Dr. Mario, thank you.
Thank you so much Mario. You’re such a great inspiration and l like the simplicity how you explain difficult to understand mechanisms. 🙏🙏🙏
Another ecellent video! Many thanks for sharing
I just have read your qualifications in your channel info section, it is great to know we are in good hands, yours Dr. Mario.
Excellent video. So informative.
Thank you again Mario. The structure of your talk is always logical and summaries which make application to everyday life really appreciated. A new topic with sequenced future info will be great but above all I appreciate the lack of any extreme stance with info overload and the more cautionary balanced nature of information given. 🤗
Great information. Thank you so so kindly. You are so wonderful delivery
Very informative channel, you are a great Teacher knowing how to transfer these important messages to the audience. I also like your personal opinion at the end of the video. Thanks for producing high value content, to me every single second is well invested time.
Thanks, Mario. Nice video explaining what you shouldn't do (drink sugary drinks and lots of alcohol) and why you shouldn't do it (fatty liver disease and increased visceral and ectopic fat deposits leading to insulin resistance). It was explained so everyone could understand it. Keep them coming! I learn something new from every one of your videos. For example, in this video, I also learned that your gut blood supply flows through your portal vein into the liver before reaching the rest of your tissues and cells, and that's why your liver has to deal with alcohol and fructose before the rest of your body ever sees it.
Thanks, Steve!
Best wishes,
Mario
Very informative as always, thanks. I 've shared it into my WA status.
Wow! Amazing video. I love your clarity and simple flow of reasoning. I appreciated the final clarifications regarding that this applies in situations of chronic excess energy intake (sports drinks were created for athletes, they should have never been marketed to the general public), and the distinction between fruits and other solid foods containing fructose. Also, I really like your final emphasis on how the recommendation varies depending on each individual situation. It's okay for someone without health problems to have a sugary drink once in a while, being mindful that it's a treat. However someone already with health issues (or just overweight, since it's most likely an indication of visceral fat accumulation) should really avoid these drinks.
I'm a runner, and recently talking to a runner friend, I told him that I prepare my own energy gels for long runs with just table sugar, lemon juice and water (calculating quantities based on body weight and activity duration). He reacted saying that he thought sugar was bad. I told him that in general, yes, sugar is bad, but in a situation where you are depleting your glycogen stores, 50% glucose 50% fructose helps you maintain performance and prevents you from hitting the wall. Energy balance matters.
Thank you for your content!
Loved the milk bit and finally, the mystery about the fruit consumption is solved for me. There is so much contradictory information out there. I am finally learning what's what. As for the liquid calories, I'm happy to share that for the past three years, I have managed to bring down the alcohol consumption to some special social events. Well it was mostly because of the alcohol's interference with my all sorts of medications. Soda has been out of the picture for way longer.
Thank you so much! 🙂👍💎
Thank you for this very helpful video. I mentioned in your quiz that this would be a helpful topic for me.
Should read ‘your recent questionnaire ‘.
Excellent, common sense re fruit & berries! Eating whole fruit is good - all that fibre, and polyphenols 😊❤
excellent explanation the important but often neglected science of alcohol and sweetened beverage
great info
Great video, Mario
Another factor that was not discussed in this video is the ability of fructose to impair the leptin signaling pathway in the brain, leading to decreased sensitivity to leptin affecting appetite regulation, it seems to be a significant factor of weight gain
Thank you for another great video! 😊
Thank you. Would you talk about eating fruits, how much, and the pros and cons on health. Sometimes I only eat fruits with or without yogurt as snacks or dinner (when I just want something fast and easy to prepare)
Hi Doc, thanks for providing the most balanced, scientificaly informed and still very down to earth food/health/physiology content on this plattform. Nowhere else I find such an informative, detailed and critical discussion of actual scientific data.🙏 Amazing! I hope you continue on this track.
On a side note: Is there any reliable data on the long term effects of regular consumption of alcohol-free beers (or even alcohol-free wine) ... It looks like more and more people exchange the obviously bad habit of drinking regularly one or even a few glasses of wine after work by consuming regularly alcohol-free beer. So I wonder about the effects, but I cannot find anything reliable about that.
Hi Hans,
Thank you for your kind words.
I haven't seen specific studies looking at the impact of alcohol-free beer or wine on calorie intake, body weight, or liver fat. The only thing to consider is that these beverages could still be fairly high in sugar. For example, some alcohol-free beers list 19g of sugar per serving (8 oz, or 240 mL). That's about half as much as soda, and my best guess would therefore be that an alcohol-free beer would increase calorie intake a little bit, but less than regular beer or soda.
Best,
Mario
Please make a video about aspartame and acesulfame k!!!! I’m trying to reduce my weight due to recently diagnosed diabetes, and the information about these alternative sweeteners is quite confusing! Thanks!
I am a Metalhead trying to balance my concert/festival/beer lifestyle with a healthy water/tea lifestyle in my everyday life. Finding the right balance to stay healthy without giving up an important part of my personality really isn't easy.
Go straight edge!
I am sorry to be the bearer of bad news, and I can relate that if this is something that is important to your lifestyle, that it's hard to change. Keep in mind though that it's isn't just the absolute amount of alcohol someone is drinking, but also the number of binge drinking-sessions. In essence, when someone gets drunk badly, their liver is just totally overwhelmed. If that happens once a year, it may not be a huge issue, but if it happens regularly, the effects will probably accumulate over time.
Best,
Mario
I had the same problem, but i reduced my drinking Routine from year to year. I started with 50 Drinking days per year. Every sip of Alkohol counts as a Drinking days. I Made a list of every time a Drink in my Phone, to track the remaining Times a could have a Drink... Feel Strange in the beginning but you start to value this days. Planning a head of the concerts and festivals. I got used to this habit over the years. I'm now down to 10 drinking days, since the last 2 year, It still works but i'm much often the Driver now 😜
Thank you!
I want to add more information:
In Robert Lustig's book, it was said that observing the population of orangutans in Asia. Scientists have seen that monkeys eat only fruits for 1 month of the year. At this time, they gain weight, and they also have an increase in insulin resistance.
Fat Chance (Lustig Robert H) - Chapter 11, Deconstructing Darwin
"...So why do we have this fascination with sugar in the first place? Why does sugar make us want more? What’s the selective advantage? In chapter 4 we saw that insulin blocks leptin signaling to promote leptin resistance, in order to allow the weight gain associated with puberty and pregnancy to occur. In chapter 5 we saw that sugar stimulates brain dopamine and opiates to let us know what foods are safe. But why should sugar cause insulin resistance and hyperinsulinemia? Naturally occurring sugar in fruit is what makes fruit palatable. But for our ancestors, fruit was readily available for one month per year, called “harvest time.” Then came four months of winter, and no food at all. We needed to stock up-to increase our adiposity in preparation for four months of famine. In other words, in the doses that were available to our forebears, sugar was evolutionarily adaptive. Indeed, fruit binges among orangutans in Indonesia are responsible for their altered energy intake and changes in weight. For their normal diet, they consume 21 percent of their calories as fruit-as opposed to when fruit is plentiful during a binge, at which point that figure rises to 100 percent. This results in high insulin, driving energy storage and cyclic adiposity.14 But with our current global sugar glut, devoid of fiber and in high doses 24/7/365, our weight gain is not cyclic anymore, and this process has become maladaptive.
Face it, we’ve been “frucked.”
Still, while sugar is the biggest perpetrator of our current health crisis, it is by no means the only bad guy. There are “antidotes” to the fructose effect, but they have been removed from our environment as well. The rest of Part 4 will lay bare the rest of our “toxic environment...”
Good to hear that the fructose in my daily 2-3 lb mega salads (which nearly fill a large 60oz bowl and include lettuce, sliced whole apple, cucumber, radish, and strawberries, and a handful each of blueberries, cherry tomatoes and almonds) is probably not harmful. Seems reasonable, since they haven't seemed to be causing any issues with maintaining a stable weight. I started eating these in the hopes of diminishing the size of my subsequent entree.... unfortunately, the large salads seem to have little effect on my overall appetite, I still crave a normal sized meal after the salad. I don't know how people get by with only having a salad for dinner.
I find that adding olive oil (perhaps in a dressing) makes me feel fuller after eating a salad. As long as you dont overdo it, because fat is calorific, it can be a good way to bump up satiety. I also add a good lean protein to my salad. I think most people would still feel ravenous after eating a bunch of vegetation with no noticeable protein lol
Obviously these things are different for everyone. Some people find that eating a lot of fibre in one go helps them get full but it might not be a good fit for others.
@@lily5952 I do add some dressing to my salads. I'll check to see which ones contain olive oil. Thanks for the tip.
Thank you, that was very informative. You mentioned towards the end about drinking apple juice diluted with water. Be good to have more information on diluted drinking, and also diet drinks..I tend to have diet lemonade diluted by two thirds water..it helps me drink more water. Also a dry white wine diluted with one third diet lemonade and one third soda water..
I hear that these diet soda type drinks are unhealthy..do you have any evidence on this?
Lovely video! Thank you! One thing though, that I think you could have made more clear. You endorsed fruit, even though it contains fructose, because of the fiber and shape acting as a protective barrier to the amount that can be consumed in a single sitting. This limits the amount of fructose immensely, which decreases the overall load on the liver. What you could have pointed out was that this does not apply to freshly squeezed fruit juices. What happens the is the equivalent of removing the brakes from the car. You can now gulp down huge amounts of fructose, which then act like a glass of alcohol or sugar sweetened beverage. Put another way, any person would have difficulty eating 10 oranges, but can drink a glass containing the juice of 10 freshly squeezed oranges in under a minute and not even think about it. Thanks for the great video!
Great point. And I also agree that it would have been good to explicitly mention that fruit juice is more similar to soda, and should similarly be minimized.
Cheers
Mario
Clear and useful information. Thank you. Question: you mentioned that you would advise having no stored fat other than subcutaneous. Are there online resources that could help us determine our ectopic fat weight? I have found “assumed” percentages based on total fat. Just curious. Thanks again for a great video.
No, unfortunately, you really cannot know your visceral and ectopic fat mass based on your total fat mass, as the fat distribution is totally different in each person. However, you could have visceral fat or liver fat measured directly (by MRI or CT scan), or use blood -based biomarkers to estimate where you stand. I talk about this in these two videos:
czcams.com/video/cP57oM8lBaU/video.htmlsi=eplz6rbRBVMnS9Iz
czcams.com/video/Fg3n-vi2t3Y/video.htmlsi=FAQ91_ste75akZ4o
Cheers
Mario
I’m on a liquid / Smoothie diet. Lower Fiber and lower fat. (Due to numerous chronic diseases). I hate having to eat 5-6 times a day. I feel so much better when I eat 3-4 meals. (The longer breaks between meals helps my Sibo). I’d love to have 3 Lage shakes a day. But am worried about the massive blood sugar spike. If I did a mini workout after eat meal… do you think that Would blunt it enough? I have problems with both high and low blood sugar according to my cgm.
How insidious is a teaspoon (sometimes quite large, lol) of honey in tea, or a small prepackaged cream and/or a bit of sugar in espresso? What about capuccino with no added sugar?
Thanks!
Thank you for your kind support.
Best,
Mario
Alcohol free beer is fantastic these days. Diet sodas don't taste bad either.
Great Video .... Again😉👍
Would you make a distinction between dried Whole fruit and normal fruit. I mean of cource If i eat to much dried fruit i end Up with to much calories, with is a problem. But my question is regarding a isocaloric scenario. 300kcal dried vs 300 kcal from normal fruit, would you make a distinction in the effects ? With No extra sugar of cource.
Similar metabolic effects, probably, even though we don't have much trial data on dried fruit.
Your teeth may have an opinion though, as I think that dried fruit is one of the worst foods for dental health (sticky sugary stuff).
Cheers
Mario
I remember watching a video which was talking about fruit and if I recall it said that with whole fruit the cells are largely in tact as you eat and so the sugars are released into the gut relatively slowly whereas with fruit juice and worse still smoothies etc the cells have been smashed and so the sugars are released wholesale into the gut which of course will affect compact on the metabolism.
Fruit juices and smoothies may be less bad than soda, but I am certainly not a fan of drinking these in larger quantities regularly.
Cheers
Mario
Hey Mario, thank you very much for the wonderful informations sharing with us.
If we can control our daily total calorie intake, does 1-2 glass of wine before the meal help by dealing with IR? I am asking it because i found out it with the CGM, having some alcohol before dinner reduces the glucose spikes and the digestion rate of the carbs and proteins. I think the liver is dealing with alcohol first because it has high priorety(toxic), and then the carbs and proteins.
Here is my question, if only we can control our calorie intake, can we drink 1-2 glass of wine to prevent the glucose spikes and to fight against IR by reducing insulin release?
Thanks for your answer.
@nourishedbyscience
That is a great question, and I know that some people think this. I personally would not recommend this strategy. If you want to have a glass of wine with dinner because you like it and you don't gain weight doing that, it may be fine, but I wouldn't do it for the purpose of controlling my blood sugar response.
The reason is that, yes, some alcoholic beverages may in some people reduce the postprandial blood sugar increase. As you say, that is largely because the liver secretes less glucose into the blood when it has to deal with alcohol. However, that doesn't make this a healthy long-term strategy in my book. Particularly if we have blood sugar issues already (which is when we would consider such a strategy) should we try to minimize factors (such as alcohol) that can contribute to weight gain and fat accumulation in the liver in the long term.
Hope this makes sense.
Cheers
Mario
How abt 2-3 cups of tea twice a day with milk and sugar ...is that also beverage with sugar. Is that harmful.
Can you do a video about reversing insulin resistance?
This is a video about reversing insulin resistance. Sorry if this was not clear.
As I say in the video, a major cause of insulin resistance in many people is a fatty liver. Because drinking alcoholic and sugar-sweetened beverages are a major cause of fat accumulation in the liver, one of the most important steps someone can take to prevent or reverse insulin resistance is to not drink such beverages.
Many more videos on the subject are coming. Of note, because there is not just one cause of insulin resistance, we need to tackle each of these.
Regarding the sugar in fruit. I am wondering if fructose which is glycated more readily than glucose could skew an a1c result making it appear that someone has a higher average blood sugar level than they really have. The same would apply to other sources of fructose as well. Do you have any information? Thanks.
Good question. However, HbA1c only measures glycation with glucose, which means that HbA1c underestimates the overall glycation-related risks in someone on a high-fructose diet. In general, because fructose levels are so low, they are not considered relevant. I think this may turn out to be a mistake. Given that fructose is more active in glycating proteins, a relatively higher blood fructose level could contribute to the overall glycation burden. The same applies to other sugars, such as galactose, a component of lactose.
Cheers
Mario
Mario, another fantastic video !
Have 2 questions:
1) you have not talked about the differences that exist between wine and beer (I mention these 2 as these are the ones you're using in your video). My understanding is that wine has a GI of approximately zero, and we know from your super GI table that beer should have a GI of say 100. Doesn't this mean that everything else equal, wine is a far safer consumption than beer as far as building insuline resistance and arteries health is concerned ? In fact, I have completely stopped drinking beer and only consume wine, assuming that this would be the case. In fact, I have tested my glucose response to wine with my glucose-meter on a couple of occasions, with different wines, and know for a fact that as far as I'm concerned, wine doesn't give me a glucose response. As in none.
Could you comment on this ? I am - of course - not suggesting that wine in any amount is good for one's health.
2) I have never consumed a huge amount of soda but for the past couple of months, have replaced the occasional can with Coke Zero. Here again, I have tested my glucose response to it and know for a fact that it is, in my case, zero. Yet, my wife told me that sweeteners like aspartame (which is the main one used in Coke Zero) are unhealthy and may be carcinogenic. So... I dug for actual research on the subject and didn't find that the evidence that aspartame is carcinogenic to be very strong, and whatever weak evidence there is, is only for large amount of aspartame consumed, not the odd can we can have in a week (or even in a day).
Could you comment on this too ?
Cheers
- Jean from Hong-Kong.
Hi Jean,
Excellent questions.
Re 1.) Yes, beer does usually contain some sugars, and has a higher GI. However, wine has a higher alcohol content, so I would have thought these two types of beverages should be similar. However, the few days we have (mostly observational studies) suggest that weight gain is more substantial with regular beer consumption compared to regular wine consumption. ("Beer belly" may be a thing, whereas I haven't heard anyone say that had a "wine belly").
Re. 2) I'll make a dedicated video about the various effects of the various non-caloric sweeteners. Sorry to deflect your question, but there is a lot of evidence available on these, and I haven't recently reviewed them all.
Best wishes,
Mario
Thanks for that. May I ask, what is your opinion on agave? I see it frequently used in “healthy” restaurants as a sweetener, but my understanding is it’s 80%-90% fructose whereas high fructose corn syrup is only 40%-60% fructose, which would seem to make it very unhealthy.
FYI; I have seen warnings against using agave on other sites.
My position is that any sweetener, be it household sugar or HFCS or honey or maple syrup or agave syrup, is fine as long as we use it in small quantities, either as an occasional treat or as a low-concentration component of a food. For example, if I have very tart Greek yogurt, I sometimes add about a teaspoon of maple syrup, not to make it insanely sweet, but to take the edge of the tartness. That kind of use is totally fine, IMO, and then it probably doesn't matter which sweetener is used. However, consuming a lot of sugar-sweetened beverages or baked goods and sweets, that's a different mater, and then any sugar is probably similarly harmful. Haven't seen any data on agave syrup specifically, but would certainly not consider it more healthy than other sugars or syrups.
Cheers
Mario
It would be very interesting to have a similar video about bread an pasta in the future…
What exactly would you like that video to entail? A comparison of different kinds of grain products, or a discussion of their effects on body weight, liver fat, and insulin sensitivity?
Cheers
Mario
I would be very interested to learn more about the different grain products and their impact on liver fat and insulin resistance. On social media you hear so many different opinions…. Should consumption be avoided or kept to the minimum… is there really a difference between white and whole grain bread or paste, etc… and is their a difference between grain types.. Thanks a lot for question and all you are doing on CZcams, well done!!!
I regularly drink just water or tea. Never touch hard liquor. However I am very tempted by a cool beer on a hot summer day! I have noticed recently that the choice of non-alcoholic beer seems to be greater now, some without any sugar at all that do not taste terrible🙂 Any thoughts on enjoying the occasional non-alcoholic beer? (1/week?) Would there be anything bad hidden in this?
Really double zero beer. Null alc null carbs...
Hi Dr. Kratz, what are your thoughts of some of the RCTs where they overfed participants with glucose and fructose and found no differences between both groups in regards to liver fat?
Excellent question. I'll actually write a paragraph about that in the blog post tomorrow and will link to that here.
Cheers
Mario
OK, sorry it took me a few days, but here is the revised paragraph I where I wrote about this. Please see the website for all of the references:
Quote from nourishedbyscience.com/liquid-calories/
"As an aside, there are a few studies that have directly compared beverages sweetened with 100% fructose vs. 100% glucose. Again, even though no one drinks such beverages sweetened with just fructose or just glucose, using these types of sweeteners in a research study can be useful to try to figure out which of the two sugars plays the primary role in increasing weight gain or the fat content in the liver. As I discussed earlier, fructose- and glucose-sweetened beverages do not differ in the degree to which they trigger an overconsumption of calories or weight gain. However, fructose-sweetened beverages do increase de novo lipogenesis, i.e., the amount of fat synthesized by the liver, while glucose-sweetened beverages do not. This difference in the handling of fructose and glucose led to massive differences in metabolic health in one landmark study: drinking four servings per day of a 100% fructose-sweetened beverage induced all features of the metabolic syndrome in as little as 10 weeks, while an identical dose of 100% glucose-sweetened beverages did not in spite of similar weight gain. Specifically, dietary fructose-, but not glucose-sweetened beverages induced an increase in hepatic de novo lipogenesis, visceral fat mass, insulin resistance, and dyslipidemia characterized by massively elevated diurnal plasma triglyceride levels. Fructose, as compared to starch (glucose) is also able to induce an increase in the fat content of the liver even under isocaloric, weight-stable conditions. Still, two small, short, randomized controlled trials comparing the impact of fructose- versus glucose-sweetened beverages have not been able to detect differences on liver fat content. It is possible that these studies were too small or too short to detect differences; it is also possible that the previously detected differences in the effect of fructose versus glucose on de novo lipogenesis do not necessarily translate to greater liver fat content on diets rich in fructose versus glucose. While some uncertainties remain as to whether fructose indeed has a greater impact on liver fat content than glucose, the cumulative evidence would suggest that the fructose content of common sugar-sweetened beverages plays a particular role in the increase in liver fat content simply because fructose is the sugar that preferentially ends up in the liver and there can be converted into fat while also inhibiting an important pathway through which the liver can get rid of fat, fat oxidation (see figure below)."
Now practically, it isn't all that relevant whether 100% fructose-sweetened beverages are more potent at inducing fatty liver than 100% glucose-sweetened beverages, because sugar and HFCS are both mixtures of fructose and glucose.
Best,
Mario
Also interesting to know your opinion on artificial sweeteners. If a person drinks a flavored zero-calorie drink, will it have detrimental effect on his health? I see this trend a lot, people think that sugar is an enemy, substitute with a sweetener and think that this is really healthy. I highly doubt...
Don’t drink any alcohol or sugary drinks.
Thanks🇦🇺✅
Don't drink your calories. Thank you for the explanation.
I have been watching your videos while are very informative. I would like to know more about the levels of insulin resistance. On fasting insulin, after 1 hr after 2 hrs and explain what the tests are and how for a common person to see the results. I live in India and my daughter 23yrs old has been putting on weight since she was 10 yrs old. The doctors told us last year that she is insulin resistant however The doctors here do not explain anything and put you straight on heavy meds. My daughter was vomiting after consuming the meds and she was so discouraged by the attitude of the doctors that she did not take the medication. Now I want to get the tests for insulin resistance but I need some education on the normal levels etc. It will really help. In advance.
Postprandial insulin levels cover a very wide range. In our clinical studies, people who are insulin-sensitive often have 1-hour and 2-hour insulins of 10-40 uU/mL. Very insulin-resistant people have 1-hour and 2-hour insulins of 200-500 uU/mL, or even higher. Usually, 1-hour insulin levels are higher than 2-hour levels, but not always, and I personally would look more at the absolute levels than the time course. Also, please know that postprandial insulin levels are more reflective of systemic (whole-body) insulin sensitivity, and specifically muscle insulin sensitivity, whereas fasting insulin and HOMA-IR are more reflective of hepatic (liver) insulin sensitivity/resistance.
For fasting levels, you want to consider glucose and insulin together, and calculate HOMA-IR. Watch the related video here:
czcams.com/video/OZtxodqOBbw/video.htmlsi=mdgl5T7ip-EOfs2q
Hope this helps.
All the best,
Mario
Could you consider doing a video on the new insulin study (Future cardiometabolic implications of insulin hypersecretion in response to oral glucose: a prospective cohort study). Hopefully you are already on to this. There appears to be some confounding issues relating to the significance of insulin Spikes and glucose spikes. The study indicates that insulin spikes are not neccessarily bad. Obviously prolonged high insulin levels are not good. Counterintuitively it appears that some foods will not spike insulin significantly whilst they do spike blood glucose levels. Porridge /oatmeal has a known effect of spiking blood glucose but not insulin. Somehow it seems that the body doesn't react to oatmeal quickly so insulin is delayed meanwhile there is a spike in glucose. I don't know what factors in certain foods cause this effect. It would be great if you can use your expertise to unravel this conundrum.
David,
Ah, you watched Gil's video about the study? We had an exchange about that on Twitter, and here is what I wrote:
"The primary exposure here, the corrected insulin response (CIR) is a measure of the early insulin response, relative to the early increase in blood glucose. The early insulin response (first 30 minutes after glucose ingestion) is mostly related to the first-phase insulin response (pre-formed insulin that is secreted immediately upon ingesting glucose).
Having a high CIR means that the person secretes a lot of insulin relative to the change in their blood glucose. The mean differences between the tertiles were very substantial, with the change in blood insulin level being about 3-fold greater in the third tertile compared to the first tertile, assuming identical blood glucose responses. That's a huge difference.
This is relevant in several ways: many prominent proponents of low-carb diets or the carbohydrate-insulin model of obesity suggest that hyperinsulinemia is a key driver of weight gain and insulin resistance. If hyperinsulinemia were indeed a major determinant of either, we should see differential changes in body weight or insulin sensitivity over the following 4 years. The prospective data in this study show very clearly that this was not the case: baseline CIR did not predict changes in BMI or insulin resistance over the following 4 years. I agree with your assessment, Gil, that these data are not consistent with the idea that hyperinsulinemia is a key driver of weight gain and insulin resistance.
The second interesting observation here is that having a high baseline CIR was associated with a massively reduced risk of developing prediabetes or type 2 diabetes in the following 4 years, even though participants with a high CIR were more insulin resistant at baseline.
The way I interpret this is that many of those in the lowest CIR tertile probably exhibited inadequate insulin secretion relative to their blood glucose levels, which is probably indicative of an inadequate first-phase insulin response. And an inadequate first-phase insulin response is a hallmark sign of type 2 diabetes, and a major risk factor for type 2 diabetes in those who do not yet have diabetes. So in that way, these data are a nice confirmation of other studies in this field."
This study is academically interesting, as it tells us a lot about the relationship between the ability of the pancreatic beta-cell to type 2 diabetes risk. And it certainly does not support the idea that hyperinsulinemia is the cause of weight gain or insulin resistance, as is so often claimed. But we need to be a bit careful in interpreting this in the context of differences in diet-induced hyperinsulinemia. If the same person, with a set ability to secrete insulin, eats either a low-carb or a high-carb highly insulinemic diet, that could still differentially affect outcomes in the long term. We should not mix up these two issues. Does that distinction make sense to you? In a way, what the study measures is how much insulin someone can produce in response to a standardized load of glucose, and how much that is is linked to their risk of T2DM. That is not a surprise. Better beta-cell function = lower T2DM risk.
As to the insulinemic index of oatmeal and other foods, I consider the paper linked below one of the best sources on this, and oatmeal (porridge) has the expected insulinemic response.
pubmed.ncbi.nlm.nih.gov/9356547/
Cheers
Mario
can i prevent insulin resistance while taking antipsychotic zyprexa which causes it
Sorry, that's not my area of expertise.
If you do become insulin resistant, try to minimize other risk factors for insulin resistance, as explained in the video linked below. And discuss with a physician or dietitian whether a lower glycemic diet may be indicated (low-carb).
czcams.com/video/HYtnlRCq83s/video.htmlsi=MN1AbvRxXy97Q3XO
Best,
Mario
talk about gluten and what the research is saying about it. i know you have celiac disease so I guess you have a lot of information about this topic. because the amount of hate gluten gets makes me think it's bad for anyone, even those who can tolerate gluten. what does the science say about it ? thank you for your amazing work
I, too, would appreciate more scientifically backed evidence on this. The wellness sphere is rife with misinformation (and dare I say disinformation) about gluten.
Yes.
100% fruit juice is not healthy for us.
And many flavored alcohols contain a lot of sugar themselves. Triple whammy?
good advice, thanks
I have started a keto diet, but i am normal healthy, i dont know if i have pre diabetes, so i think i am healthy. but a friend told me carbs are bad. but after that video i know as long as my sugar is in normal range its ok to eat carbs. so my question ist, if i continue the keto diet, do i harm my body more than if i eat normal? Thank you
Good question. In my interpretation of the literature, there is no one 'best" diet. Instead, many diets can be very good, including keto or low-carb, but also a normal mixed diet. I personally believe it's a mistake to focus so much on macronutrient composition (i.e., whether we eat mostly carbs or fats or protein). There is a lot to be said about this, but if I had to summarize this in one sentence, I'd say this: minimize sugar-sweetened and alcoholic beverages as well as ultra-processed foods and refined grains and sweets, and otherwise eat whole, largely unprocessed foods that you enjoy. If that's mostly unprocessed meat, eggs, dairy, fish, and nuts, with lots of non-starchy vegetables (i.e., a low-carb diet), great. If it's largely vegetables, fruit, berries, legumes, and whole grains (i.e., a low-fat diet), also great. Same for a mixed diet containing all of these. There is obviously a lot more to be said about this, but the scientific evidence generally suggests that if you follow these simple rules in a way that you can happily maintain long-term, you are probably 80% there.
For more detail, check out some of the earliest videos on the channel, and make sure you are subscribed, as I will talk about this in a lot more detail in future videos.
Cheers
Mario
@@nourishedbyscience thank you really much. So sweetener which are not sugar like Stavia are also healthy? Because I have they are worse than sugar but I don't know. And of course I am subscribed. Watched today your first video. They are helping a lot thank you!
What are your thoughts on carrot juice, Mario? It's very low fructose, and many people swear by it as a cancer-curing tonic.
I like it, occasionally, but wouldn't recommend the consumption of larger amounts regularly. Still lots of glucose in liquid form, and while it may be better than soda or fruit juice, it's still liquid sugars.
Cheers
Mario
Is there any evidence one way or the other about plant milks?
Not aware of any.
Cheers
Mario
You mentioned beer, wine, & "sugary drinks". What about hard liquor itself, like a shot of whiskey or if you had a rum & diet coke?
He did talk about the effects of alcohol itself, i.e. ethanol, on the liver, so I don't think there's a difference between alcohol from distilled vs undistilled drinks.
Agree with @TasteOfButterflies. We have few actual data on hard liquor or mixed beverages, and no randomized trials at all, but my best guess would be that regular higher-dose consumption would be similar to beer or wine.
Cheers
Mario
It seems like everything comes down to calorie intake, Mario. Theoretically, if one were to eat a diet of only pure sugar juice, but maintained a caloric deficit, it would be impossible to accumulate liver fat, no?
For one, we don't know. There is actually one study in rats in which they were fed a diet with a slight caloric deficit, but with 40% of calories from fructose, and they did develeop a fatty liver.
The more important point though is, IMO, that it would be difficult to maintain a stable body weight on a poor diet. Poor-quality foods have many qualities that make them less satiating and more likely to induce overeating (such as sugar-sweetened beverages, or ultra-processed foods). It's not like anyone wants to overconsume calories on a diet rich in fast food, ultra-processed foods, and alcoholic and sugar-sweetened beverages; it just happens spontaneously because of the intrinsic properties of these foods and their impact on our energy homeostatic system.
Lastly, I am also a big proponent of eating a micronutrient-rich diet, and believe that is often underappreciated because the effects of marginally low intakes of key nutrients become aparent only in the long term. So, yes, calorie intake and energy balance matter a lot, but I do think that diet quality matters even more because it affects energy balance and ensures adequate intake of essential nutrients.
Cheers
Mario
sehr gut gemacht!
Are you in favour of HUEL or Jimmy Joy?
Don't know these brands too well, but in general, I am not in favor of ultra-processed foods at all. I understand all the pros, such as cost and convenience, but overall my view is that there are likely risks associated with these types of industrial concoctions that we may not fully appreciate yet.
Cheers
Mario
Can someone please explain why calories are used for anything related to human nutrition?
Aren't calories derived by burning things in a combustion chamber and then measuring how much that process changes the temperature of water surrounding the chamber?
Because the human body is not a detonation chamber with water surrounding it, I don't understand what the value is in using calories related to human nutrition? Humans don't combust their food for energy.
And a human can't eat a calorie because a calorie is a measurement of heat energy. Humans can't eat heat energy.
Why don't these studies use grams for their unit of food consumed? Grams of glucose, grams of protein, etc.
Humans can't consume energy, but we can consume mass. So why do these studies use a measurement of energy instead of a measurement of mass?
The human body has no clue what a calorie is and has no way of recognizing one or interacting with one.
But our bodies can detect and interact with ingestested mass.
Why do these studies speak in terms of calories and not grams?
Is a six pack a day too much?
If you want to prevent weight gain, fatty liver, and insulin resistance: yes!
(Sorry ...)
Best,
Mario
👍🏼
eine geringe Menge Alkohol kann offenbar die Insulinsensitivität steigern. Passend dazu wäre das mediterrane Ess- und Trinkmuster - ein wenig Wein zum täglichen Essen ist auch nicht mit einem erhöhten Fettleber Risiko verbunden, In einigen Arbeiten sogar mit einem geminderten Risiko für Fettleber wie auch T2D.. 😊
Haha, Herr Worm, ich will Ihnen natürlich nicht ein Gläschen Wein madig machen! Und da Sie ja ziemlich sicher zumeist wenig 'Junk' essen schadet es Ihnen wohl auch nicht. Ob Alkohol aber wirklich nennenswert die Insulinsensitivität verbessert bezweifele ich ein wenig. Einen akuten Effekt auf den Blutzucker gibt es wohl, ohne Zweifel, und gegen eine vernünftige Menge ist wohl auch nichts einzuwenden. Das Problem ist dass die meisten Leute eher eine falsche Vorstellung davon haben, was eine vernünftige Menge Alkohol ist.
LG
Mario