<p>In this episode, Rob Lustig — a researcher, an expert in fructose metabolism, and a former pediatric endocrinologist — discusses what's wrong with the current food environment, and what we can do to reduce our chances of becoming part of the obesity, diabetes, metabolic syndrome, and nonalcoholic fatty liver disease (NAFLD) epidemics. Rob recently earned a Master of Studies in Law because he believes that educating people about sugar from a scientific standpoint is only half the equation: the other half involves changing policy, which he explains in this episode.</p> <p>We discuss:</p> <ul> <li>What's the difference between glucose and fructose? [7:00];</li> <li>Do we have biomarkers that can give us some indication of average exposure to fructose over a given period of time? [14:20];</li> <li>What's the difference between ALT and AST? [18:45];</li> <li>Inflammation, endothelial function, and uric acid [21:30];</li> <li>Is there something that fructose does better than glucose? [23:45];</li> <li>For children that undergo a remarkable shift from metabolic health to metabolic derangement, is there a concern that these kids suffer an epigenetic hit that makes it harder for them later in life? [26:15];</li> <li>How many times do you have to introduce a savory food vs a sugary food to an infant before they will accept it? [29:30];</li> <li>How are alcohol and fructose similar in how they affect the brain? [33:51];</li> <li>Advice for parents and kids for creating a sustainable environment that's going to prevent them from running into metabolic problems [40:30];</li> <li>Why do some populations have a higher risk for NAFLD? [45:42];</li> <li>What causes NAFLD? [48:45];</li> <li>Is insulin resistance the result of NAFLD or is NAFLD the result of insulin resistance? [56:00];</li> <li>HRV, cortisol, and norepinephrine [1:00:30];</li> <li>What are the actual mechanisms that links metabolic syndrome, insulin resistance, fatty liver, and type 2 diabetes? [1:03:00];</li> <li>Is the food industry still saying that all calories contribute equally to adiposity and insulin resistance? [1:09:00];</li> <li>What is the difference between soluble and insoluble fiber and why do you need both? [1:13:00];</li> <li>How can we change the food system when 10 companies control almost 90 percent of the Calories we consume in the US? [1:15:00]; and</li> <li>More.</li> </ul> <p> <span> Learn more at <a href="http://www.peterattiamd.com/"><span><u>www.PeterAttiaMD.com</u></span></a></span></p> <p> <span>Connect with Peter on <a href=""> <span> <u>Facebook</u></span></a> | <a href=""> <span> <u>Twitter</u></span></a> | <a href=""> <span> <u>Instagram</u></span></a>.</span></p>
Actionable Insights
1. Prioritize Real, Unprocessed Foods
Focus on consuming real, unprocessed foods that are naturally low in sugar and high in fiber, viewing nutrition labels as a warning sign of processing rather than a guide. This approach supports overall health and helps avoid hidden sugars.
2. Ensure Adequate Fiber Intake
Consume foods rich in both soluble and insoluble fiber, as found in real foods like almonds, to reduce calorie absorption and nourish gut bacteria, preventing damage to the intestinal lining. Be wary of processed foods ‘fortified’ with only one type of fiber.
3. Monitor Key Biomarkers
Aim for an ALT level below 25 and uric acid below 5, rather than accepting the higher ’normal’ ranges often reported by labs, as these are indirect measures of fructose toxicity and liver health.
4. Understand Fructose’s Unique Harms
Recognize that fructose, unlike glucose, does not suppress ghrelin (hunger hormone), can stimulate the brain’s reward center similarly to addictive substances, and contributes to aging and inflammation at a higher rate. Disregard food industry claims that ‘a calorie is a calorie’ or ‘a sugar is a sugar’.
5. Improve Insulin Sensitivity Via Diet
Prioritize improving insulin sensitivity primarily through diet, as exercise alone is insufficient to fix insulin problems, and lowering blood insulin levels is as crucial as lowering blood glucose for diabetes management.
6. Parents: Manage Kids’ Food Environment
Parents should carefully consider their children’s food environment due to the potential for epigenetic impacts on future metabolic health. Persist in introducing savory foods to infants, as it can take a median of 13 attempts for acceptance.
7. Avoid Hidden Sugars
Be vigilant about hidden sugars in processed foods such as bread, pasta sauce, and pretzels, as approximately half of children’s added sugar intake comes from foods not commonly perceived as sugary.
Explore high-fat or ketogenic diets for potentially better sports performance, as utilizing fatty acids and ketones can be more advantageous than carbohydrates due to insulin’s role.
9. Acknowledge Addiction Susceptibility
Recognize that all individuals are susceptible to addiction, whether to substances or behaviors, and that socially acceptable activities can be among the hardest addictions to treat.
10. Advocate for Food System Change
Support initiatives that educate the public about real food and advocate for policy changes, such as the removal of food subsidies for corn and sugar, to create a healthier food environment.