WEBVTT 00:00:14.259 --> 00:00:19.699 Look at these cute little guys. So sweet and delicious. You just wanna eat ‘em up, right? 00:00:19.700 --> 00:00:26.360 That’s the problem. We consume so much sugar these days, that it’s killing us. Seriously. 00:00:26.640 --> 00:00:31.340 You see, sugar is everywhere. It’s in all the usual suspects but you might not realize 00:00:31.349 --> 00:00:38.160 that it’s in a lot of other foods. Did you know that our daily intake averages 95 grams? 00:00:38.160 --> 00:00:44.000 That might not sound like a lot, but it adds up to 77 pounds of added sugar every year. 00:00:44.000 --> 00:00:49.050 Now look at The American Heart Association’s daily recommendations, it’s no wonder 1 00:00:49.050 --> 00:00:54.809 in 3 adults and 1 in 5 kids are obese. It’s not just because sugar tastes good; it’s 00:00:54.809 --> 00:01:00.190 also addictive. Consuming it — even thinking about it — causes a euphoric effect that 00:01:00.190 --> 00:01:05.080 triggers the production of dopamine in your brain, a neurotransmitter that controls pleasure 00:01:05.080 --> 00:01:11.190 and is responsible for reward motivated behavior. Studies show sugar is as addictive as alcohol 00:01:11.190 --> 00:01:16.610 or cocaine. And it’s hard to avoid. There are about 600,000 different packaged food 00:01:16.610 --> 00:01:22.470 items in grocery stores today — and 80% of them contain added sugars. But what we 00:01:22.470 --> 00:01:27.800 drink could be our biggest problem. Guzzle just one of these beverages and you've more 00:01:27.800 --> 00:01:33.900 than filled your daily recommended sugar allowance. It's tricky. Did you know that food manufacturers 00:01:33.900 --> 00:01:40.760 use more than 30 different names for the most common sugars? So what’s the problem? Well, 00:01:40.760 --> 00:01:45.460 sugars are carbohydrates that are roughly half glucose and half fructose. Consuming 00:01:45.460 --> 00:01:50.500 glucose makes your pancreas secrete a hormone called insulin, which, among other things, 00:01:50.500 --> 00:01:55.360 causes your body to store fat. Your liver deals with the fructose, but it can’t do 00:01:55.360 --> 00:02:01.150 it in the quantities many of us consume today. It releases some of it as fat, but most of 00:02:01.150 --> 00:02:06.090 that backs up in your liver cells. Now you’ve got a condition called insulin resistance. 00:02:06.090 --> 00:02:11.060 You’re secreting more and more insulin in response to all the carbs in your diet and 00:02:11.060 --> 00:02:17.310 even the proteins. The result you get fatter, and you get fatty build-up in your now inflamed 00:02:17.310 --> 00:02:23.599 arteries. You're what some doctors call metabolically disturbed. Your body can no longer regulate 00:02:23.599 --> 00:02:29.450 itself. Eventually it will kill you! Along the way, your pancreas might give out and 00:02:29.450 --> 00:02:34.379 you’ll become diabetic. And there’s reason to believe that metabolic disturbances cause 00:02:34.379 --> 00:02:40.769 high blood pressure, heart disease, cancer, and of course, obesity. Well, the good news 00:02:40.769 --> 00:02:46.639 is that there are 5 simple things you can do to avoid and reverse the damage: Number 00:02:46.639 --> 00:02:53.260 1, avoid sugary drinks. All that glucose and fructose literally is an assault on your system. 00:02:53.260 --> 00:02:59.430 Give tea or carbonated water a try. Something besides processed sugar water. Why drink all 00:02:59.430 --> 00:03:05.840 your calories? Number 2, read labels carefully. Yes, processed foods are convenient — but 00:03:05.840 --> 00:03:11.900 often they’re loaded with sugar and provide little nutrition. Number 3, exercise a little. 00:03:11.900 --> 00:03:16.779 It may not seem like much but a daily ½ hour walk helps reduce stress and control your 00:03:16.779 --> 00:03:23.510 blood sugar (and cravings). Number 4, don’t trust processed “low-fat” foods. Guess 00:03:23.510 --> 00:03:28.980 what? The missing fat is usually replaced by salt and sugar. And your body just converts 00:03:28.980 --> 00:03:36.209 the added sugar into fat after you eat. And number 5, eat more fiber. Try to eat at least 00:03:36.209 --> 00:03:42.819 25-30 grams of fiber every day. Fiber rich foods typically are high in vitamins and antioxidants 00:03:42.819 --> 00:03:49.109 and keep you feeling full longer. Hey, it just comes down to making smarter choices. 00:03:49.109 --> 00:03:54.049 The foods you eat can either be the safest and most powerful form of medicine or the 00:03:54.049 --> 00:03:58.940 slowest form of poison.