your links redirect to targets that do not allow Tor exits without javascript (sigh) :-(
so… not arguing that fructose (or sucrose for that matter) is good in any way. glucose is likely the healthiest energy dense sweetener (human bodies are literally built to run on it) - but lets face it - its not “sweet enough” for general commercial use.
the tangent that we seem to be on is unrelated to my general criticism of the video, but its a fun covo, so lets continue anyway.
HFCS has fructose and sucrose bound together. as soon as it hits the stomach its instantly split into its constituant parts and becomes exactly like sugar. we can talk about fructose to sucrose ratios, but in most cases its almost exactly the same ratios as sugar. the video claims that HFCS is worse than sugar… that is not backed by fact at all. both are processed additives that in excess (the american diet) will likely kill you early.
I am in agreement that almost any added sweetener is bad for you. period.
however, what I am really attempting to point out is that the video is full of bro-science, conjecture and belief parading as fact and made more virulent by a sliver of truth that all good propaganda contains. to my mind the video is absolutely a political propaganda piece wrapped up in bro bullshit, masquerading as something else - its a generic libertarian and Robert F. Kennedy lovechild.
Food Glucose is not healthy for humans in any circumstance. Humans can produce glucose from fat and protein in a process called gluconeogenesis. no external sugar is required. In fact the human body does not store glucose, the only glucose is in the blood, and then only five grams. Any excess glucose is converted into fat. Excessive glucose drives high insulin levels which drive insulin resistance who causes most long term health issues: high blood pressure, type 2 diabetes, cardiovascular disease, PCOS, ed, etc
Fructose is worse then glucose, as the above papers indicate: by itself it causes fatty liver disease, increased insulin resistance, accelerated tumor growth, it metabolises using the same pathways as alcohol.
the rest of your reply suggests that we are probably on the same wavelength, with the addition that sane glucose supplementation has been very effective in high energy output activities.
the best thing you can do for your health right now is to minimize or eliminate added sweeteners from your daily life - tough, but doable.
…and avoid propaganda videos :-)
edit: just noticed some of the communities you moderate. looks really interesting. joined.
sane glucose supplementation has been very effective in high energy output activities.
That’s a really interesting area of active research. There are some really compelling papers that fat adapted athletes do not need to carb load. get the same performance. If you’re interested, I can dig up those papers for you. The issue is full fat adaptation can take 6-12 weeks for people, so most of the short term studies don’t see the differentiation. This does not give the fat athletes an advantage in raw power, except they don’t hit the wall. There was one paper showing higher vo2 Max sustained for longer, which is quite interesting
Sure, they are pretty niche: https://hackertalks.com/post/7986045 - The take away from this paper is after a 6 week adaption phase a keto athlete had a higher time to exhaustion then a high carb athlete even with carb loading.
https://hackertalks.com/post/7986695 - Here is the good one, looking at oxidation of HC vs LC - the available energy comes from fat (hence not needing to carb load)… The smoking gun though… look at the sustained VO2Max levels…
That is so much more energy available!
https://hackertalks.com/post/7987142 This paper shows better energy utilization in 5km runs, but importantly no disadvantage vs high carb runners. This paper introduces the theory that the runner bonk/wall is not running out of energy but a dip in blood glucose, which a low carb athlete will not experience.
this is really interesting. anecdotally, when I am in competitive shape pretty much any intense activity, particularly HIIT type stuff, is always best when I am fasted (except for BCAAs). I am often deep in ketosis at the time of maximum energy output and I seem to perform much better that way. I have no personal data to back this up, but this has worked for me for years. going to read your studies now. thanks!
Fructose is bad for you
https://doi.org/10.3945/an.112.002998 # Fructose: It’s “Alcohol Without the Buzz”
https://doi.org/10.1038/nrgastro.2010.41 # The role of fructose in the pathogenesis of NAFLD and the metabolic syndrome
https://doi.org/10.1002/oby.21371 # Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome
The fructose epidemic
your links redirect to targets that do not allow Tor exits without javascript (sigh) :-(
so… not arguing that fructose (or sucrose for that matter) is good in any way. glucose is likely the healthiest energy dense sweetener (human bodies are literally built to run on it) - but lets face it - its not “sweet enough” for general commercial use.
the tangent that we seem to be on is unrelated to my general criticism of the video, but its a fun covo, so lets continue anyway.
HFCS has fructose and sucrose bound together. as soon as it hits the stomach its instantly split into its constituant parts and becomes exactly like sugar. we can talk about fructose to sucrose ratios, but in most cases its almost exactly the same ratios as sugar. the video claims that HFCS is worse than sugar… that is not backed by fact at all. both are processed additives that in excess (the american diet) will likely kill you early.
I am in agreement that almost any added sweetener is bad for you. period.
however, what I am really attempting to point out is that the video is full of bro-science, conjecture and belief parading as fact and made more virulent by a sliver of truth that all good propaganda contains. to my mind the video is absolutely a political propaganda piece wrapped up in bro bullshit, masquerading as something else - its a generic libertarian and Robert F. Kennedy lovechild.
Oh yeah, the video is protectionist bullshit.
Food Glucose is not healthy for humans in any circumstance. Humans can produce glucose from fat and protein in a process called gluconeogenesis. no external sugar is required. In fact the human body does not store glucose, the only glucose is in the blood, and then only five grams. Any excess glucose is converted into fat. Excessive glucose drives high insulin levels which drive insulin resistance who causes most long term health issues: high blood pressure, type 2 diabetes, cardiovascular disease, PCOS, ed, etc
Fructose is worse then glucose, as the above papers indicate: by itself it causes fatty liver disease, increased insulin resistance, accelerated tumor growth, it metabolises using the same pathways as alcohol.
yup 👍
the rest of your reply suggests that we are probably on the same wavelength, with the addition that sane glucose supplementation has been very effective in high energy output activities.
the best thing you can do for your health right now is to minimize or eliminate added sweeteners from your daily life - tough, but doable.
…and avoid propaganda videos :-)
edit: just noticed some of the communities you moderate. looks really interesting. joined.
That’s a really interesting area of active research. There are some really compelling papers that fat adapted athletes do not need to carb load. get the same performance. If you’re interested, I can dig up those papers for you. The issue is full fat adaptation can take 6-12 weeks for people, so most of the short term studies don’t see the differentiation. This does not give the fat athletes an advantage in raw power, except they don’t hit the wall. There was one paper showing higher vo2 Max sustained for longer, which is quite interesting
absolutely! perhaps post in your community?
thanks for the excellent back and forth.
Sure, they are pretty niche: https://hackertalks.com/post/7986045 - The take away from this paper is after a 6 week adaption phase a keto athlete had a higher time to exhaustion then a high carb athlete even with carb loading.
https://hackertalks.com/post/7986695 - Here is the good one, looking at oxidation of HC vs LC - the available energy comes from fat (hence not needing to carb load)… The smoking gun though… look at the sustained VO2Max levels…
That is so much more energy available!
https://hackertalks.com/post/7987142 This paper shows better energy utilization in 5km runs, but importantly no disadvantage vs high carb runners. This paper introduces the theory that the runner bonk/wall is not running out of energy but a dip in blood glucose, which a low carb athlete will not experience.
this is really interesting. anecdotally, when I am in competitive shape pretty much any intense activity, particularly HIIT type stuff, is always best when I am fasted (except for BCAAs). I am often deep in ketosis at the time of maximum energy output and I seem to perform much better that way. I have no personal data to back this up, but this has worked for me for years. going to read your studies now. thanks!