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The Sweetest Drug
One of the beliefs I initially resisted was the idea that beneath the surface of something seemingly benign lay the main antagonist of our health. To a certain extent, my skepticism was shared by many people, who, like me, were unaware of or rejected this notion.
However, the evidence strongly points to sugar as a major factor in the genesis of numerous diseases. This substance, which is an integral part of our daily diet, often goes unnoticed due to its omnipresence. Nevertheless, its impact on human health cannot be underestimated.
El azúcar es, sin lugar a dudas, uno de los alimentos más estudiados en la historia, con más de ochenta años de investigación detrás de él. Además, su historia está marcada por siglos de sufrimiento humano, vinculada a episodios de esclavitud, opresión y enfermedades relacionadas con su producción y consumo.
Sin embargo, más allá de esta compleja historia, es importante analizar de manera sencilla su composición química. El azúcar, en su forma más común, es un disárido compuesto por dos moléculas: fructosa y glucosa.
La glucosa es una fuente de energía esencial para nuestras células, utilizada en numerosos procesos metabólicos para producir energía. Por otro lado, la fructosa se almacena en el hígado y en algunos músculos en forma de glucógeno, que actúa como una reserva de energía a largo plazo.
Hasta aquí, todo parece bastante inofensivo. Entonces, ¿dónde radica el problema?
En el abuso que hacemos de este alimento.
Es innegable que el abuso del consumo de azúcar representa una de las principales preocupaciones para la salud pública. En primer lugar, es importante destacar que nuestro organismo no requiere una cantidad excesiva de glucosa para su funcionamiento óptimo. A pesar de que nuestro cuerpo está compuesto por un asombroso número de 30 a 40 billones de células, la cantidad de glucosa necesaria para mantener su actividad es relativamente modesta. Esta cantidad puede ser obtenida de manera adecuada a través de los alimentos sin necesidad de recurrir al azúcar como fuente primaria de energía.
La fuente ideal de glucosa para nuestro organismo proviene de carbohidratos complejos presentes en alimentos como cereales integrales, frutas, verduras y legumbres. Estos alimentos proporcionan una liberación gradual de glucosa en el torrente sanguíneo, lo que permite un mejor control de los niveles de azúcar en sangre y evita las fluctuaciones bruscas que pueden ser perjudiciales para la salud.
Por lo que un exceso de glucosa es muy perjudicial para nuestro organismo.
It is essential to understand why we need to maintain a proper balance of glucose levels in our body. The fundamental reason is that all the combustion of glucose, which is a crucial source of energy, takes place within each of our cells. To ensure optimal functioning of our body, we need to make sure that these glucose stores are full and available to meet the continuous energy demands of our vital functions.
Our body is a highly active system, with vital organs such as the heart, brain, circulation, lungs and kidneys working non-stop. Even when we are at rest, the body consumes between 1,200 and 1,800 calories a day just to maintain these basic functions. In addition, we must take into account the physical and mental activity we carry out in our daily activities, which further increases our energy needs.
EXPLICACIÓN SENCILLA DEL VIAJE DE LA GLUCOSA
Cuando comemos alimentos que contienen glucosa, como carbohidratos, nuestro cuerpo detecta este azúcar en la sangre. En respuesta, el páncreas libera una hormona llamada insulina. Puedes pensar en la insulina como una llave. Esta insulina se une a las moléculas de glucosa en la sangre y actúa como una llave para abrir los receptores insulínicos, o sea, las cerraduras de nuestras células.
Cada célula tiene cerraduras especiales que solo pueden ser abiertas por la insulina. Una vez que la insulina abre esas cerraduras, la glucosa puede ingresar al interior de la célula, donde espera ser utilizada por las mitocondrias, las "centrales de energía" de nuestras células, para convertirla en energía que el cuerpo puede usar.
Sin embargo, cada célula tiene un límite en cuanto a la cantidad de glucosa que puede almacenar. Una vez que las células llenan sus depósitos de glucosa, las cerraduras se cierran para evitar que entre más combustible. El exceso de glucosa con insulina que no se utiliza se envía al hígado, donde se convierte en grasa blanca visceral para su almacenamiento.
Cuando mantenemos una dieta equilibrada y saludable, el proceso de digestión de los carbohidratos toma aproximadamente 4 horas, mientras que para las grasas puede tomar alrededor de 6 horas. Este tiempo de digestión permite un equilibrio entre la absorción de glucosa y su uso, evitando que haya un exceso de glucosa en la sangre.
Sin embargo, si en nuestra dieta incluimos azúcares en forma de postres, refrescos, chocolates, dulces, etc., la glucosa ingresa a la sangre en menos de 10 minutos. Esto satura rápidamente los depósitos celulares. Como resultado, cuando llega la glucosa de los alimentos que hemos consumido, el cuerpo ya no puede utilizarla de inmediato, por lo que la envía al hígado para convertirla en grasa de reserva. Esto, en resumen, puede llevar al sobrepeso y la obesidad. Por lo tanto, es importante ser consciente y evitar lo más posible eliminar azúcar en diferentes formas para mantener un equilibrio en nuestro metabolismo y prevenir problemas de sobrepeso.
RESISTENCIA A LA INSULINA
Es un concepto clave en la comprensión de cómo el exceso de glucosa en el cuerpo puede contribuir al sobrepeso y la obesidad. Cuando las células del cuerpo están constantemente saturadas con un exceso de glucosa, como resultado de un consumo elevado de azúcar, las cerraduras que normalmente se abren en respuesta a la insulina pueden cerrarse de forma permanente como un mecanismo de defensa. A este fenómeno se le denomina resistencia a la insulina.
La grasa visceral, que es especialmente peligrosa en casos de obesidad, contiene una cantidad significativa de grasa que está influenciada por la acción de la insulina. Sin embargo, si esta grasa se mantiene en el organismo durante un período prolongado, se vuelve difícil de utilizar, ya que convertirla nuevamente en glucosa requeriría una inversión considerable de energía.
Si aún no se ha desarrollado resistencia a la insulina, pero se está experimentando sobrepeso, es posible que, con una dieta sana y equilibrada que excluya el consumo de azúcar, el cuerpo pueda utilizar gradualmente las reservas de grasa visceral.
¿Entonces dónde está la trampa?
Sin embargo, es importante destacar que se ha intentado culpar a las grasas de los alimentos como los principales responsables de la obesidad, lo cual es un enfoque simplista y engañoso. Aunque es cierto que las grasas aportan el doble de calorías por gramo en comparación con los carbohidratos, también es verdad que desempeñan un papel crucial en el organismo y tienen funciones metabólicas diversas. Además, las grasas pueden proporcionar una sensación de saciedad más duradera a través de la liberación de la hormona leptina.
Now be very careful with cheat foods with 0% fat.
It is therefore a mistake to blame dietary fats alone for weight gain. What really matters is the quality of the diet as a whole, the amount of sugar and refined carbohydrates that are consumed. It is important to be cautious about foods that are marketed as "0% fat", as they often contain significant amounts of sugar (named in different ways to hide it) and other ingredients that can be harmful to health if consumed in excess. The key to maintaining a healthy weight is to eat a balanced and conscious diet that limits the consumption of sugar and refined carbohydrates.
0% FAT FOODS MAKE YOU GAIN WEIGHT FASTER
It is important to understand that the word “fat” has often been used incorrectly or misleadingly in the food industry and in marketing. This has contributed to a negative perception and confusion regarding the relationship between fat in food and fat in the human body.
The fat found in food is not the same as the fat stored in our bodies as adipose tissue. Our bodies are made up of various types of adipose tissue that have vital functions, such as thermal insulation and energy storage. These types of fat are essential for the proper functioning of the body and are not accumulated simply by consuming fatty foods.
For example: An advertisement in which water was put into a glass with oil and you could see how it separated, and therefore they announced that if you drink more water you will eliminate fat faster. A big lie.
Marketing has often used deceptive tactics to promote foods
"0% fat" as healthy options. However, it is essential to read the labels of these products to understand their true composition. A concrete example is the case of York ham, which is sold as a fat-free option. However, when checking the ingredient label, it is discovered that it contains a series of additives such as potassium chloride, water, dextrose, sugar and glucose syrup, aromas, stabilizers:
E451, E407 and E420, antioxidants: E301 and E331 and preservative E250. Contains traces of milk and soy. All these substances
They can increase the caloric content and, in some cases, the sugar content.
I leave you the link so you can check it out:
https://www.carrefour.es/supermercado/jamon-cocido-extra-sin-sal-0-grasa-el-pozo/R-607403477/p
"As you can see in bold, they appear
AN UNDETECTABLE DAMAGE
It is crucial to understand that completely eliminating fats from the diet can lead to metabolic disorders and problems in our body. Fats perform multiple metabolic functions essential to the human body. Often, people who try to completely eliminate fats from their diet may experience difficulty losing weight or even gain weight in specific areas, such as the abdomen or hips, despite exercising.see the article on fats)
Fat stored in the body, also known as hormonal fat or insulin-induced fat, is generally not used unless it is extremely necessary, such as in situations of prolonged fasting or severe stress. Under normal conditions, the body prefers to obtain energy from external calories rather than using this stored fat.
An important indicator of a healthy diet is the ability to feel full after consuming fat. If after eating fat, the body still craves sugar, it could be a sign that the function of leptin in the brain has been impaired, which may require therapeutic attention.
It is important to note that many processed foods contain monosodium glutamate (MSG), a flavour enhancer that can disrupt leptin function. This can lead to an increase in food consumption, especially sugars, as the feeling of satiety is compromised.
To maintain a healthy diet and promote weight loss, it is essential to consume quality fats and avoid excess fats.
trans fats
, which are found in large quantities in processed foods. Trans fats (hydrogenated fats) are known for their harmful effects on cardiovascular health and should be avoided as much as possible.
In short, remove
Eating empty calories like sugars, avoiding foods with MSG and trans fats, exercising and staying well hydrated are key steps to achieving healthy weight loss.
However, if despite these efforts you are unable to lose weight, it could be indicative of a
insulin resistance
, and in that case, it is recommended to seek medical advice.
(see this article:
THE SWEETEST DRUG
Sugar is considered a "drug" or addictive substance based on its ability to create dependency and its effects on the brain and human body similar to those of some drugs. Here are some reasons why sugar can be considered an addictive substance:
- Dopamine release: Sugar stimulates the release of dopamine in the brain, a neurotransmitter associated with pleasure and reward. This creates a feeling of well-being and satisfaction when we consume sugary foods, which can lead to the constant search for that pleasurable feeling.
- Tolerance: Over time, it is possible to develop a tolerance to sugar, meaning that you need to consume more and more sugar to experience the same level of pleasure. This is a common trait in addictive substances.
- Withdrawal syndrome: When sugar consumption is abruptly reduced or eliminated, some people may experience withdrawal symptoms, such as irritability, sugar cravings, anxiety, and fatigue, similar to drug withdrawal symptoms.
- Loss of control:
- Sugar addiction is often associated with an inability to control consumption. People may intend to eat only a small amount of sugar but end up consuming much more than planned.
- Constant search for gratification:
- People addicted to sugar may be constantly seeking out sugary foods and may have difficulty resisting cravings, which can negatively impact their quality of life and health.
While sugar is not a drug in the traditional sense, like illegal substances, its ability to create dependency and have negative health effects has led some to call it
"the sweetest drug"
Understanding the effects of sugar on the body and brain is important to making informed decisions about diet and food consumption.
But why are we so addicted to sugar?
From 1946 to 1964 (the baby boom era began), and from then until now, we have been addicted to sugar.
No one can imagine a birthday cake without sugar! Right?
In those years, deceptive marketing spread the idea that sugar was good for our health, a superfood that would keep us healthy and fat. Since at that time it was believed that a fat child was a healthy child, a skinny child was synonymous with neglect and misery.
So a wide variety of desserts, sweets, cakes and soft drinks were offered and sold in large quantities (and still are).
Even today, there are people on Facebook who politely suggest desserts with sugar without considering the health risks, justifying, in some cases, that they use brown sugar or sweeteners instead.
There is no difference, because sugar is sugar (and brown sugar is white sugar with molasses.)
But why is it considered a drug?
UN AGENTE CON UNA GRAN CAPACIDAD DE ADICCIÓN.
Es cierto que el azúcar tiene una gran capacidad para generar adicción y activar el circuito de recompensa en el cerebro. Este circuito de recompensa es un sistema neuronal que nos lleva a buscar y repetir comportamientos que producen placer y bienestar, y está relacionado con la liberación de dopamina, un neurotransmisor que desempeña un papel crucial en la sensación de placer y recompensa.
Cuando consumimos azúcar, se produce un aumento en la liberación de dopamina en el cerebro, lo que nos hace sentir bien y experimentar una sensación de felicidad y bienestar. Esta respuesta puede llevar a un comportamiento compulsivo en busca de más azúcar, similar a lo que ocurre con otras sustancias adictivas como las drogas y el alcohol.
El circuito de recompensa del cerebro se adapta a estas señales de dopamina, y con el tiempo, puede requerir más azúcar para experimentar la misma sensación de placer, lo que lleva a un aumento en el consumo. Esto crea un ciclo de búsqueda constante de recompensa a través del azúcar.
Es importante destacar que la dopamina en sí misma no es mala; De hecho, es esencial para la supervivencia y cumple funciones vitales en el cerebro. Sin embargo, cuando se sobreestimula constantemente con el azúcar, puede llevar a una necesidad constante de gratificación ya un consumo excesivo de azúcar, lo que puede tener efectos negativos en la salud.
La industria del azúcar ha aprovechado esta comprensión de la adicción al azúcar para promover su consumo, a pesar de los perjuicios para la salud que esto puede causar. Es fundamental que las personas sean conscientes de los efectos del azúcar en el cuerpo y tomen decisiones informadas sobre su consumo.
La sensación de bienestar que se tiene al consumir azúcar, es tan potente, que se relaciona con la sensación momentánea de estar enamorado y feliz.
Hay cientos de productos con azúcar oculta de forma engañosa, con nombres como: Azúcar, sucrosa, azúcar moreno, azúcar de uva, azúcar en bruto, panela, fructosa, azúcar biológica, azúcar líquida, caramelo, maltosa, azúcar de castor, azúcar turbinado, azúcar mascabado, azúcar demerara, azúcar extrafino, azúcar de remolacha, azúcar de coco, azúcar pastelera, azúcar en bruto, glucosa, lactosa, sólidos de glucosa, melaza, dextrosa, dextrina, maltodextrina, melaza negra, melaza de arroz, cristales de Florida, cebada de malta, malta diastática, Etil maltol, D-ribosa, xilosa, isomaltose, o isomaltase, diglicéridos, sucanat, jarabe, jarabe de mantequilla, jarabe de malta, jarabe de ceratonia siliqua (o algarrobo), jarabe de maíz de alta fructosa (JMAF) (JMAF 55: tiene 55 de fructosa y 45 de glucosa) (el JMAF 90: tiene 90% de fructosa), jarabe de arce, jarabe de refinador, jarabe de sorgo, jarabe de arroz, galactosa, sirope dorado, sirope, miel de maple, jugo de caña evaporado, cristales de jugo de caña, jugo de fruta, miel, jugo de fruta concentrado, concentrado de zumo de fruta, etc.
DON'T FOOLS YOURSELF, WE ARE ALL ADDICTED TO THIS DRUG
It is absolutely true that many people underestimate the amount of hidden sugar in their diet and are unaware of the wide variety of names under which sugar is presented in processed foods. This can lead to excessive sugar consumption without even being aware of it.
Sugar is found in a wide variety of products under names that can be confusing to consumers. From refined sugar to syrups and sweeteners of various kinds, manufacturers often use multiple forms of sugar in their products. This makes identifying and avoiding sugar in the diet a challenge.
The statistics provided by the OCU on the average consumption of added and hidden sugar are shocking. The fact that many people consume the equivalent of 22 sugar cubes a day without realising it, and can reach 48 kilos in a year, underlines the importance of greater awareness about the amount of sugar we consume.
Excess sugar in the diet is linked to a number of health problems, including premature aging, fatigue, hypertension, memory problems and a number of medical conditions. Therefore, it is essential to take steps to reduce sugar consumption and opt for a more balanced and healthy diet.
Finding a sugar substitute does not solve anything, because the only thing is that the addiction to sweets continues; as a temporary measure to reduce it, it can be useful in some cases.
CLARIFICATIONS ON BROWN SUGAR AND ARTIFICIAL SWEETENERS
- Brown Sugar: It is white sugar to which molasses has been added to give it its characteristic color and flavor. Molasses is a byproduct of sugar processing, and while it may have a distinctive flavor, it is still sugar and provides a lot of calories. Therefore, brown sugar is not an alternative, nor necessarily healthier than white sugar.
- Artificial Sweeteners: Artificial sweeteners, such as aspartame, sucralose, saccharin, acesulfame K, neotame, and cyclamates, are commonly used as sugar substitutes in diet and low-calorie products. Although these sweeteners are approved for use by food regulatory agencies in many countries, there is controversy over their health effects.
- Leptin Inhibition: Some research suggests that artificial sweeteners may interfere with the signaling of leptin, the satiety hormone. This could lead to increased food intake and ultimately contribute to weight gain.
- Effects on the Nervous System: There are concerns about how artificial sweeteners may affect the nervous system. Some people may experience side effects, such as headaches or migraines, as a result of consuming these sweeteners.
- Gut microbiota: There has also been research into whether artificial sweeteners can alter gut microbiota. Studies have shown that these sweeteners can change the composition of bacteria in the gut, although more research is needed to fully understand these effects.
- Individuality: Responses to artificial sweeteners can vary from person to person. Some people may tolerate them well, while others may experience negative effects.
Therefore,If you drink diet sodas, you will most likely end up obese, eating more than your body needs.
IT SEEMS LIKE THERE IS NO SOLUTION
It is true that there are solutions to address the problem of excess sugar in the diet and its effects on health. Here are some general guidelines for adopting a healthier approach:
- Avoid Sugar Consumption: This includes sodas, desserts, sweets, and processed foods that contain hidden sugar.
- Opt for Natural Foods
- : Choose natural, unprocessed foods such as fruits, vegetables, lean meats and whole grains. Cooking at home with fresh ingredients gives you more control over what you eat.
- Exercise Regularly
- : Regular but controlled physical activity is essential for general health.
- Consume Healthy Fats
- : Include healthy fats in your diet, such as those found in olive oil, avocados, nuts, and fatty fish.
- Avoid TRANS fats.
- Controlling Insulin Resistance
- : Especially if you notice that you are not losing weight.
- Seek Professional Support
- : Especially for controlling addiction to sweet foods.
- Education and Awareness
- : Staying educated about food ingredients, reading product labels, and being aware of your sugar intake are important steps to making healthy food choices.
-
Recuerde una cosa, si decide quitarse el azúcar, hágalo paulatinamente, supla todos los azúcares simples por compuestos, como los dátiles, las frutas y la miel, pero en pequeñas cantidades y consúmase entre las 4 y 6 pm que es cuando el pico insulínico está más alto, y poco a poco vaya reduciendo la cantidad de las cosas dulces.
Como el azúcar es a final de cuentas una droga, puede producir síndrome de abstinencia, se puede sentir mareado(a), débil, incluso con dolor de cabeza y mal humor, pero eso poco a poco se irá pasando, sobre todo cuando su cuerpo empiece a entender que necesita recurrir a sus reservas y no al estímulo artificial de su circuito de recompensa.
Los resultados, se verán dependiendo de la edad, más rápidos entre más joven sea, y más lentos a mayor edad, pero aumentará su sensación de energía, claridad mental, más alegría y felicidad con el tiempo, y una necesidad de hacer deporte. No olvide tomar por lo menos 5 vasos de agua al día.
Le recomiendo leer el siguiente artículo sobre la energía física y cómo cuidarla... Agotamiento Endocrino
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