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Welcome to the Dr. Gundry podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life.
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Today, I’m going to tell you the number one food worse than sugar and your mind habits sitting in your pantry. It’s one of the leading causes of obesity in America and mice too. But don’t worry, I’ll share my hack for reading food labels so you know what to buy instead. And if you’ve got little ones at home, I even share some great healthy meal ideas. even the pickiest eaters will enjoy you won’t want to miss this.
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Number one food worse than sugar. Okay, by now you know that sugar is a huge contributor to poor health and serious illness. But there is another major offender that needs to be on your radar. In fact, it’s equally dangerous if not worse for you than sugar. I’m talking about highly processed carbohydrates, like whole grain bread and bagels. And here’s why.
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Yes, these are all carbohydrates. And for most of us sugar is a carbohydrate. But sugar is actually what we think of as sugar is table sugar. And table sugar is actually two sugar molecules bound together. One is called glucose and one is called fructose, which is fruit sugar. The combination of those two sugars bonded together as what we call sucrose or table sugar. Now so much of our sugar in processed foods now comes from high fructose corn syrup or other sources of high fructose sugar. Now that sounds normal
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weigh like a good idea because well, fructose is fruit sugar. And everybody knows how good fruit is for you. Well, not so fast. It turns out that fructose is significantly sweeter than table sugar. And so companies have found through the years that they can give you the sweetness you’re looking for, by substituting cheap corn sugar, high fructose corn syrup, for quote, real sugar, table sugar, and get you to enjoy even more of that sweetness. But as I’ve shown in my books, and has been shown now in humans, fructose, and particularly high fructose corn syrup is one of the leading causes of obesity in Americans. It’s a leading cause of obesity in rats and mice. And it’s now leading the charge of non alcoholic fatty liver disease of fancy name for fatty liver. And we’re having an epidemic, particularly in our children have fatty liver disease, and it’s all from the high fructose corn syrup in so much of our processed food. Now, add to that the fact that we grind these grain products into a fine fine powder, which are individual starch molecules. Now, starch is individual glucose molecules all bound together, which is quite frankly, slow to digest. But because of industrialized processes, we can now break all those bonds. And you’ll have an individual starch molecule, which is glucose, which is instantly absorbed into your bloodstream. coupled that with the fact that most of our highly processed foods are also processed with seed oils, particularly oils that are called little leg acid.
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In my book, unlocking the Keto code, I pointed out that all the evidence linking seed oils to ill health, actually, when you strip away the actual cause of ill health from the seed oils, is because the seed oils are always used in combination with highly refined grain products and high fructose corn syrup. So it’s a triple whammy. But the real culprits are the highly refined grains and the Indre in the high fructose corn syrup. So watch my episode, we had Dr. David Kessler, the former head of the FDA on podcast 120, break down how the labeling laws were changed to hide the amount of these highly processed carbohydrates from your knowledge. And he uses the example of a bagel. And a bagel looks like it has no sugar on the label. But in fact, the bagel has the equivalent of 11 teaspoons of sugar. And it’s hidden there in plain sight on the label. So every time you say, Oh, wow, look at that a healthy bagel. It’s low fat, there’s no sugar in it. What a great you know, healthy thing. It’s organic. Not so fast. It’s been processed to instantly raise sugar in your bloodstream. And that’s the worst possible contribution.
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What else is wrong with this process? Wow. Traditionally, when people ate whole grains, they ate grains. Well whole
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look at a piece of whole wheat bread some time seeing a whole pieces of wheat in there. Of course not. They’ve been ground up into a fine powder.
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That’s the problem. There are no whole grains in whole grain foods. The second thing as you know is that grains in general contain lectins. And this is not the purpose of this lecture, but lectins are like swallowing razorblades. Finally, the more the starch molecules are bound together, the longer they take to digest into simple sugars, and back in the good old days when people actually ate Whole Foods.
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These
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Things were digested slowly, you didn’t get the sudden sugar hit into your bloodstream. And a lot of these molecules of starch were never digested in your upper part of your intestine. And they made it down to the lower part of your intestines, your colon, where most of your good bacteria live. And they kind of ate the leftovers, which, as we now know, was incredibly important not only for those bacterial health, but more importantly, your health. But now, because we’ve refined even whole grains to a powder,
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instantly, all of these sugar molecules are absorb way up in the upper part of your intestines. And nothing is available, leftover for those poor guys who are waiting down at the end of the line for what they need. So beware the words, whole grain goodness, these are not good for you in so many ways, because they become a process. Now, the other problem with these is that these sugar molecules do not have to appear on the label as sugar, even though that’s exactly what they are. And so the Department of Agriculture, whose business it is to sell agricultural products to you
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made a deal with the administration to hide the actual amount of sugar in products. So, buyer beware, if you’re reading a label on whatever you’re going to buy, your eyes automatically go to sugar, and or added sugars. Take your eyes off of that, that’s a distraction. Look at total carbohydrates per serving size, that tells you the actual number of grams of sugar in that product. Now, right below that is fiber, take away the grams of fiber, because fiber is indigestible, and it doesn’t count against you. But when you do that, you will actually have the actual grams of sugar in a serving size, not what’s on the label. And as I said many times, take those grams of sugar divided by four, there are four current grams of carbohydrates in a teaspoon of sugar. And so when you do the math, you will be shocked with the number of teaspoons of sugar in a serving of what you’re about to eat. And once you see that, really give a second thought, give a third thought give, stop thinking and don’t eat. Because you’re being lied to about the amount of sugar you’re actually eating. And these refined carbohydrates are more dangerous than pure sugar. Keep that in mind. So why keep that in mind, because there’s far better ways to get filled up. So instead of having these refined foods, look for foods that are naturally whole and full of fiber. And of course, my favorite as a snack, since we’re kind of talking about snacky foods is nuts. Nuts are whole foods. They are loaded with fiber. And they’re quite frankly very poor in simple available sugars. And even if they do contain carbohydrates, which they do, those carbohydrates are tightly bound in that nut. And so it’s going to take an incredibly long time for you to digest down to those simple carbohydrates. But the good news is the fiber in those nuts and some of those carbohydrates are going to make it all the way down to your gut buddies down in your colon where they’re supposed to be. Nuts are by far one of your best ways of getting a snack into you without worrying about all that sugar. As you know my favorites are pistachios walnuts, macadamia nuts.
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hazelnuts are great if you want to have a few Brazil nuts. Brazil nuts are a rich source of selenium which is an essential mineral that worked quite low on but here’s the deal you only need three Brazil nuts a day to meet your Selenium requirements. So don’t go have a giant package of Brazilians. Similarly, the
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object of the game is not to eat entire packages of nuts. Nuts are very filling and unfortunately very high in calories. And when I want people to gain weight actively I have them eat large amounts of macadamia nuts, the Adventist Health Data and most of you know I spent most of my career as a professor at Loma Linda University and Adventist institution. The Adventist Health Data shows that one of the reasons the Adventist are the only blue zone in the United States. People with incredible longevity is the amount of nuts that they eat either plain or as part of their meals. We make a lot of very interesting nut based foods and take nuts, put them in your diet. Take the simple processed foods, the simple carbohydrates out of your diet, and watch what happens.
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You will never eat these food products again after watching this. So I’m going to share three so called healthy foods that are actually wrecking your health. And why recommend avoiding them at all costs. First of all whole grain bread. For decades now we’ve been hearing that whole grain foods are good for us. But the truth is whole grains are actually behind some of the most common health issues there are in the modern era. Remember, up until 10,000 years ago, human beings did not eat grain, it did not exist as a food. Human beings actually shrunk about a foot over 2000 years when they started eating whole grain bread shrunk. And that’s pretty scary. Now there’s a difference between white breads and whole grain breads. And up until a couple generations ago, everybody ate white bread. In fact, still much of Europe eats white bread rather than whole grain bread. In fact, aristocrats in the rich always fought over who was going to get the white bread. And it was felt that the brown bread was for peasants. Why did they do that? Well, it wasn’t for social status. It was actually because they felt better. Why? Because the haul of grains is where most of the really nasty lectins reside. And one of the worst lectins in wheat is called wheat germ agglutinin and that’s in the hall of the wheat. Wheat germ a gluten is a very tiny lectins that sadly can pass through the wall of our
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gut without having leaky gut. And as researchers have shown, wheat germ agglutinin can actually bind to insulin receptors, blocking the effect of insulin and making insulin store more fat. And it can also bind to receptors on the wall of our blood vessels causing inflammation and attack on our blood vessels. So we certainly don’t want that. Now, white bread is no better for you than wheat bread because white bread whitebread still has gluten. Number two, it’s been refined into a very, very white powder of starch molecules, and these starch molecules can actually turn into glucose sugar, faster than even tables sugar. Just remember a piece of white bread has four teaspoons of sugar. A whole white bagel has as much as 10 to 12 teaspoons of sugar. Even though it doesn’t taste sweet, and it doesn’t appear on the label. So buyer beware them second most dangerous food store bought trail mix. While these may seem like a healthy, convenient option for on the go, they’re typically made with many dangerous ingredients. I know you’ve heard me say this before, but not all nuts are created equal. Many of these pre packed mixes include peanuts and cashews. Two of the biggest lectin bombs. Peanuts are not enough there are being there lagoon. Cashew is actually part of the poison ivy family. And I don’t see a lot of people recommending eating poison ivy. On top of that many nut mixes contain lectin loaded seeds, seeds, like sunflower seeds, or pumpkin seeds and sugary sweet like sweetened cranberries, raisins, even m&ms, and other chocolates. Now, the good news is there’s plenty of lectin free nuts and seeds that you can use to make a perfectly healthy trail mix right at home. Try some pillowy nuts, use macadamia nuts use walnuts use pistachios use
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walnuts sorry, and pine nuts. And if you love that chocolate addition, try adding some broken up chunks of dark chocolate at least 72% or greater. Personally, I like to put an 85% pieces of lilies extra dark chocolate in my trail mix. Okay, last but not least, yogurt. Now, so many of our yogurts are now labeled as low fat or low calorie. Well, if you check the label on a single serving size of yo play yogurt, it has 20 grams of sugar. That’s five teaspoons of sugar in that small serving. In fact, as it applies to yogurt and almost everything else, low fat almost always equals high sugar. To make matters worse, most yogurts sold in our grocery stores even very popular brands are made from American cow milk, which have a lectin like protein called casein a one which is known to cause leaky gut and this also been associated with damage to the pancreas beta cells which produce insulin. Okay, but if you really love yogurt, there are some safe options out there. Look for goat milk, yogurt, sheep milk, yogurt, coconut yogurt, or a combination of coconut and Pillinger yogurt. It’s called lava yogurt la vva. It’s pretty easy to find these days. Again, watch for the sugar content. Now the easiest way is Don’t look for the low fat versions. Don’t look for a flavored version. Just this week, one of my patients was shocked to learn that their healthy vanilla yogurt actually had about five teaspoons of sugar per serving. They were absolutely avoiding the fruit yogurt because they knew that was awful. But they were shocked that vanilla yogurt would also contain the same amount of
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Sugar. So if you see a flavoring stay away. Now it’s easy to add a flavoring at home. One of the easiest ways is to buy Sweet Leaf stevia drops. They make about, I think 15 different flavors. So if you want vanilla yogurt, buy some stevia drops and put it in, you’ll then have a no sugar added yogurt, that’ll be great for you. And fun fact, if you’ve read unlocking the Keto code, you know that goat and sheep yogurt have generous amounts of MCT oil, medium chain triglycerides, which are one of the key healthy ingredients in many of the Blue Zones. So how some goat yogurt have some sheep yogurt, have some goat kefir have some sheep to fear, you will get MCT ease into your diet. Now why do that? Because MCT ease will convert in your liver to ketones. And as you know from unlocking the Keto code, ketones are one of the keys to making your mitochondria healthier, and happier in the long run. Alright, so take home messages. wholegrain bread is a modern invention. Societies have been trying for 10,000 years to get the hauls off of grains to make them safer, deet and more palatable. Whole grains do not equal health, they equal bad health. Besides, come on, as anyone really seen whole grains in that whole grain bread. They’ve been broken down into finer particles. And they oxidize and most of these companies have to put in artificial antioxidants that I show in the plant paradox is one of the reasons of ill health for eating these whole grain breads. Secondly, ditch the trail mix that you buy at the store. Yeah, I know it’s convenient. Yeah, I know it’s there at Trader Joe’s. I know it’s there at Costco, I walked by it, you know, every week, make your own, buy a few bags of nuts, add some extra dark chocolate, and you’ll be way ahead and financially much better off than getting the trail mixes. And please, please, please stay away from American cow yogurt, particularly low fat cow yogurt. It’s a sugar bomb in disguise.
Transcribed by https://otter.ai
