How sugar and processed foods effect your health.
#1
Senior Member
Thread Starter
How sugar and processed foods effect your health.
Very interesting and informative interview. Hope you enjoy.
#2
Senior Member
A study recently came out saying that one can get a perfectly healthy diet by eating 91% ultra-processed foods. I'm skeptical, but really haven't looked into the study to see how they came to that conclusion. I also wonder how much influence processed food companies had their hand in the study.
Here are a couple links for any one interested.
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
.
Here are a couple links for any one interested.
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
.
#3
Thread derailleur
Join Date: Mar 2004
Location: Glendora, CA
Posts: 771
Bikes: Croll '94 & Cannondale Supersix '15
Liked 544 Times
in
310 Posts
Three & a half hour vid? No thanks. How about the Cliff's Notes recap?
I began intermittent fasting two months ago. No breakfast and often going 24 hours between meals.
This coming from someone who religiously ate breakfast cereals with fruit for fifty-plus years.
Anyway, I lost twelve pounds so far and feel better than ever. Great gut health!
Targeting to lose another twenty, prior to our long foreign cruise in six months.
Most look at me and say I look fine weighing 175. Bringing it down to the 150's would improve my climbing!
I began intermittent fasting two months ago. No breakfast and often going 24 hours between meals.
This coming from someone who religiously ate breakfast cereals with fruit for fifty-plus years.
Anyway, I lost twelve pounds so far and feel better than ever. Great gut health!
Targeting to lose another twenty, prior to our long foreign cruise in six months.
Most look at me and say I look fine weighing 175. Bringing it down to the 150's would improve my climbing!
Likes For roadcrankr:
#4
A study recently came out saying that one can get a perfectly healthy diet by eating 91% ultra-processed foods. I'm skeptical, but really haven't looked into the study to see how they came to that conclusion. I also wonder how much influence processed food companies had their hand in the study.
Here are a couple links for any one interested.
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
.
Here are a couple links for any one interested.
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
.
From what I’ve read lately (mostly from Zoe Nutrition) the whole gut microbiome is complicated and very sensitive to the physical structure of what you eat. As I understand it, processed foods with the same nutritional value as unprocessed foods may have different affects on your gut microbiome.
Being pragmatic, it is probably better to avoid UPF whenever practical and focus more on the basics of nutrition. Not eating too much is enough of a challenge for most people, myself included.
#5
Senior Member
Thread Starter
The definition of UPF is too vague and the definition of a healthy diet is too simplistic to make any real conclusions. I’m sure this specific UPF based diet ticks all the relatively simplistic nutritional boxes, but probably doesn’t address many of the other concerns with UPF.
From what I’ve read lately (mostly from Zoe Nutrition) the whole gut microbiome is complicated and very sensitive to the physical structure of what you eat. As I understand it, processed foods with the same nutritional value as unprocessed foods may have different affects on your gut microbiome.
Being pragmatic, it is probably better to avoid UPF whenever practical and focus more on the basics of nutrition. Not eating too much is enough of a challenge for most people, myself included.
From what I’ve read lately (mostly from Zoe Nutrition) the whole gut microbiome is complicated and very sensitive to the physical structure of what you eat. As I understand it, processed foods with the same nutritional value as unprocessed foods may have different affects on your gut microbiome.
Being pragmatic, it is probably better to avoid UPF whenever practical and focus more on the basics of nutrition. Not eating too much is enough of a challenge for most people, myself included.
Ya'll know about my massive weight loss 5 years ago. I have done my best to study diet and nutrition ever since I started. I personally practice intermittent fasting about 90% of the time consuming 100% of my calories in a 4-6 hour window every day. I eat a varied diet of whole foods, and nothing ultra processed and very little sugar. It's a diet I have been able to live with and I've kept the weight off.
Likes For RH Clark:
#6
Full Member
I eat a lot and do it via whole foods and minimal sodium. Just generally the sodium that’s naturally in the food I eat.
My protein is yoghurt (I guess that’s processed), chicken, fish, occasionally beef. I season generally just pepper and spices
Carbs are potatoes rice and corn tortillas and beans. I stoped eating gluten and am at a point that I don’t miss bread, bagels, pasta etc
Fat is cheese, olive oil, and small amounts of butter.
We eat out once a week or so and I’ll generally order a protein, simple carb and veg type meal.
I simply got more satisfied eating this way and lost my taste for processed food which seems to contain tons of added sodium and additives.
I fortunately don’t have a sweet tooth but I guess my indulgence is about 10 tic tacs after dinner lol which are great to freshen your palate up
My protein is yoghurt (I guess that’s processed), chicken, fish, occasionally beef. I season generally just pepper and spices
Carbs are potatoes rice and corn tortillas and beans. I stoped eating gluten and am at a point that I don’t miss bread, bagels, pasta etc
Fat is cheese, olive oil, and small amounts of butter.
We eat out once a week or so and I’ll generally order a protein, simple carb and veg type meal.
I simply got more satisfied eating this way and lost my taste for processed food which seems to contain tons of added sodium and additives.
I fortunately don’t have a sweet tooth but I guess my indulgence is about 10 tic tacs after dinner lol which are great to freshen your palate up
#7
Senior Member
Likes For CrimsonEclipse:
#8
Senior Member
Not only do different foods effect the microbiome but they effect many body functions and hormones differently. That's why all calories are not equal. I know it's a long video but it's quite interesting even if weight loss isn't a concern.
Ya'll know about my massive weight loss 5 years ago. I have done my best to study diet and nutrition ever since I started. I personally practice intermittent fasting about 90% of the time consuming 100% of my calories in a 4-6 hour window every day. I eat a varied diet of whole foods, and nothing ultra processed and very little sugar. It's a diet I have been able to live with and I've kept the weight off.
Ya'll know about my massive weight loss 5 years ago. I have done my best to study diet and nutrition ever since I started. I personally practice intermittent fasting about 90% of the time consuming 100% of my calories in a 4-6 hour window every day. I eat a varied diet of whole foods, and nothing ultra processed and very little sugar. It's a diet I have been able to live with and I've kept the weight off.
#9
Senior Member
Join Date: Jul 2013
Location: Missouri
Posts: 2,726
Bikes: Giant Propel, Cannondale SuperX, Univega Alpina Ultima
Liked 437 Times
in
263 Posts
I'm sure there are lots of great points made in the video, but as a rule, doctors and institutions I've never heard of posting videos on Yuotube is rarely my first choice for health information.
__________________
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
#11
Here’s an example of a simple but nutritionally decently balanced meal:
All vegetables from our garden (“organic”), ground beef (black angus) from our freezer (raised by a farmer we know, grass fed on his land, no herbicides etc., finished by a butcher recommended by the farmer).
All vegetables from our garden (“organic”), ground beef (black angus) from our freezer (raised by a farmer we know, grass fed on his land, no herbicides etc., finished by a butcher recommended by the farmer).
Last edited by Alan K; 01-20-24 at 12:47 PM.
Likes For Alan K:
#12
I am glad it worked for you, but so what? Summer 2022 I was 65kg at 183cm (143 lbs at 6ft0) and I ate a **** ton of sugar for every long ride, and generally eat a ton of carbs and fibre. You are one data point, I am one data point. I am not talking about the comment on the gut microbiome, but the part about diet and weight. At the end of the day, the best diet for someone is the diet they can stick to.
But keeping in good health in the long haul involves considerably more than the above mentioned simple math. Even when you consume all the calories from sugar during exercise, you are still forcing your system to deal with large excursions in blood glucose levels from the optimum range. When you are young(er), your insulin cells do cope with this abuse fairly quickly but our abilities are not infinite.
A much better option in the long run is to consume complex carbohydrates with plenty of fibers to slow down sugar absorption. You will still get the energy you need but peaks of glucose in your blood will be lower, less taxing to your pancreas. Added benefit, you will learn a better way to nourish your body, a habit that will serve you well for a life-time.
Highly processed food is good only for the people who are hawking it and their shills. Human body didn’t evolve with this garbage so it is not likely to do well on it - it’s not very complicated.
Likes For Alan K:
#13
Banned
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 8,719
Bikes: I have 3 singlespeed/fixed gear bikes
Liked 2,496 Times
in
1,287 Posts
Here’s an example of a simple but nutritionally decently balanced meal:
A simple meal (from this fall)
All vegetables are from our garden (“organic”), ground beef in this meal is part of the steer (black angus) in our freezer, raised by a farmer we know, grass fed on his land, no herbicides etc., finished by a butcher recommended by the farmer. [the next time, I may do the slicing and dicing myself, it can’t be all that complicated; the butcher definitely stole some of the good cuts.]
A simple meal (from this fall)
All vegetables are from our garden (“organic”), ground beef in this meal is part of the steer (black angus) in our freezer, raised by a farmer we know, grass fed on his land, no herbicides etc., finished by a butcher recommended by the farmer. [the next time, I may do the slicing and dicing myself, it can’t be all that complicated; the butcher definitely stole some of the good cuts.]
#14
This time of the year, our vegetable choices reduce significantly because we cannot freeze all vegetables and have them taste good - green beans (4 different varieties do quite well even after freezing). Some things can be canned but we aren’t all that fond of canned things even when done by ourselves. Another couple of months and the cycle will be repeated.
Interesting thing about the red okra is that it doesn’t become fibrous like its green counterpart if you pick it a few days late.
Last edited by Alan K; 01-20-24 at 12:50 PM.
#15
Senior Member
Calories intake versus consumption during exercise is a matter of simple math - if your intake exceeds what you consume, the excess will have to go somewhere, which is usually storage as glycogen followed by fat.
But keeping in good health in the long haul involves considerably more than the above mentioned simple math. Even when you consume all the calories from sugar during exercise, you are still forcing your system to deal with large excursions in blood glucose levels from the optimum range. When you are young(er), your insulin cells do cope with this abuse fairly quickly but our abilities are not infinite.
A much better option in the long run is to consume complex carbohydrates with plenty of fibers to slow down sugar absorption. You will still get the energy you need but peaks of glucose in your blood will be lower, less taxing to your pancreas. Added benefit, you will learn a better way to nourish your body, a habit that will serve you well for a life-time.
Highly processed food is good only for the people who are hawking it and their shills. Human body didn’t evolve with this garbage so it is not likely to do well on it - it’s not very complicated.
But keeping in good health in the long haul involves considerably more than the above mentioned simple math. Even when you consume all the calories from sugar during exercise, you are still forcing your system to deal with large excursions in blood glucose levels from the optimum range. When you are young(er), your insulin cells do cope with this abuse fairly quickly but our abilities are not infinite.
A much better option in the long run is to consume complex carbohydrates with plenty of fibers to slow down sugar absorption. You will still get the energy you need but peaks of glucose in your blood will be lower, less taxing to your pancreas. Added benefit, you will learn a better way to nourish your body, a habit that will serve you well for a life-time.
Highly processed food is good only for the people who are hawking it and their shills. Human body didn’t evolve with this garbage so it is not likely to do well on it - it’s not very complicated.
I never said anything about highly processed food.
#16
Yeah, simple carbs on the bike (as required depending on intensity and duration) and complex carbs off the bike for me.
Likes For PeteHski:
#17
Senior Member
Thread Starter
I am glad it worked for you, but so what? Summer 2022 I was 65kg at 183cm (143 lbs at 6ft0) and I ate a **** ton of sugar for every long ride, and generally eat a ton of carbs and fibre. You are one data point, I am one data point. I am not talking about the comment on the gut microbiome, but the part about diet and weight. At the end of the day, the best diet for someone is the diet they can stick to.
#18
Senior Member
Join Date: May 2014
Location: USA
Posts: 1,951
Bikes: 1996 Trek 970 ZX Single Track 2x11
Liked 638 Times
in
484 Posts
A study recently came out saying that one can get a perfectly healthy diet by eating 91% ultra-processed foods. I'm skeptical ...
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
https://www.ars.usda.gov/news-events...ocessed-foods/
https://www.medicalnewstoday.com/art...ere-fell-short
Just from the perspective of maintenance of a flourishing and healthy gut microbiome, it's awfully tough to maintain if the bulk of one's diet either doesn't help or specifically harms that microbiome. "Ultra-processed" foods are some of the worst culprits, along with a goodly number of the mad-scientist chemical additives placed in otherwise healthful foods.
#19
Banned
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 8,719
Bikes: I have 3 singlespeed/fixed gear bikes
Liked 2,496 Times
in
1,287 Posts
Sugar is only bad if consumed in excessive amounts, especially by people who are sedentary and who don't perform enough physical activity to burn all that sugar off for energy...Sugar is a non-issue for healthy people who consume it wisely and in moderation....The guy in the video Robert Lustig isn't a credible source information on nutrition. His nutrition advice is inaccurate and misleading.
#20
Senior Member
Except when you are burning it off immediately because you are exercising, those negative side effects don't really occur. But as I said, if you worry about that, do eat complex carbs and fibre on the bike. I'd be curious to know how many grams of carbs you can tolerate per hour on 4+ hour rides this way.
#21
Sugar is only bad if consumed in excessive amounts, especially by people who are sedentary and who don't perform enough physical activity to burn all that sugar off for energy...Sugar is a non-issue for healthy people who consume it wisely and in moderation....The guy in the video Robert Lustig isn't a credible source information on nutrition. His nutrition advice is inaccurate and misleading.
#22
Senior Member
Except when you are burning it off immediately because you are exercising, those negative side effects don't really occur. But as I said, if you worry about that, do eat complex carbs and fibre on the bike. I'd be curious to know how many grams of carbs you can tolerate per hour on 4+ hour rides this way.
#23
Senior Member
#24
Senior Member
Quite a lot, apparently. Pro riders have greatly increased their in-race consumption of carbs in the last couple of years. The target is now around 100 grams of carbs per hour for long road races. Apparently they have to work up to being able to tolerate ingesting carbs at that level.
#25
Senior Member
"I'd be curious to know how many grams of carbs you can tolerate per hour on 4+ hour rides this way."---ZHVelo.
From this site:
Are simple or complex carbs better for cycling?
The intensity of your workout affects digestion and absorption. On high-intensity rides stick to carbs that are simple and easy to absorb. Low-intensity rides offer more opportunities for solids and complex carbs. You can prevent palate fatigue on a long ride with a variety of solid foods.
From this site:
Are simple or complex carbs better for cycling?
The intensity of your workout affects digestion and absorption. On high-intensity rides stick to carbs that are simple and easy to absorb. Low-intensity rides offer more opportunities for solids and complex carbs. You can prevent palate fatigue on a long ride with a variety of solid foods.
Last edited by Trakhak; 12-25-23 at 12:28 PM.