Episode Transcript
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0:00
Something's happening outside. I think there's like a
0:02
a saw blade or something? Ring! One
0:05
of those? Wait, hang on. Is it the vacuum
0:07
lady? Oh no, it's the fucking leaf blower! God damn
0:09
it! Ah! Give
0:12
me a second, I'm gonna look out the window. Ooh!
0:16
Oh, there's fucking nothing to blow! Ha
0:18
ha ha ha ha ha ha!
0:20
Would you like to kick
0:23
us off?
0:32
I
0:35
spent hours thinking of one and I could
0:37
not come up with a good one. I was gonna say, God
0:40
knows we've had the fucking time
0:43
in the lead up to this episode. I have postponed
0:45
this one two times, I think. But
0:47
that makes this
0:47
one worse. Uh oh. Good. You
0:50
don't want people to know how much time you have. And I
0:52
actually had time to think about it.
0:53
Welcome to Maintenance Phase,
0:55
the podcast that spikes your glycemic
0:58
index. No. No. We're talking about
1:00
today. Like, glycosis? This
1:03
is, I will say, an argument that I
1:05
have that is ongoing with a member of my family
1:07
who says, oh, I can feel that that spikes
1:09
my glycemic index. And
1:12
my response to him is
1:14
the glycemic index is a document.
1:17
So what you're saying is like my dictionary hurts.
1:19
Oh,
1:19
I can't believe you're about to tell me that
1:21
some piece of health information is false on
1:24
the show. I feel betrayed. Rude. Uh,
1:26
I'm Michael Hobbs. I am Aubrey Gordon. If
1:29
you would like to support the show, we're
1:32
back to tiny repeating machine. I'm trying to do it
1:34
alongside you. If
1:37
you would like to support the show, you can get t-shirts,
1:40
mugs, tote bags, all manner of things at Tea
1:42
Public. You can subscribe
1:45
at Patreon or at Apple
1:47
Podcasts. They're the same audio.
1:49
Same audio. And today,
1:52
Michael. Aubrey. We are talking
1:55
about myths about sugar.
1:57
Take me on a journey. There
1:59
are so many. So
2:00
many places this can go. I am a
2:02
bursting with things to tell you. You
2:04
are bursting. You all, you've texted in the last
2:07
like two weeks. It's like, I'm
2:08
excited. I'm excited. I'm excited.
2:11
I can't tell you any of the things. Yeah. But
2:13
like, I definitely had a conversation with a friend
2:15
of mine yesterday and she was like, is this going
2:17
to be about the fucking rat study again? Oh. Like
2:20
I've been yelling at my friends about
2:22
the stuff that I have been learning nonstop
2:25
to the point that they are tired of it. The
2:27
little sugar rats. to little
2:29
sugar rats.
2:30
I'm excited to meet them. So we're
2:32
going to focus on three big
2:35
ideas. One, the idea that
2:37
sugar makes kids hyperactive.
2:39
OK. Two, that we can
2:42
predict how different foods
2:44
impact most people's blood sugar.
2:47
OK. And three, that
2:49
sugar is addictive. And particularly
2:51
the claim that gets made most frequently
2:54
is sugar is as addictive
2:57
as cocaine. This is a discourse that
2:59
has been around for a while, which I have complicated
3:02
thoughts on, so I'm excited to get into this. So Michael,
3:04
I thought that we should
3:06
start with a little conversation about what sugar
3:09
is. Please do. I went
3:11
to my favorite, as you know, Cafe
3:13
Gratitude. Oh, Jack, God. In Los Angeles.
3:16
And they had a key lime pie that they
3:18
were like, it's raw and it's sugar-free. And
3:20
I was like, oh, how do you sweeten it? And they were like, maple
3:22
syrup. And I was like, then that is not
3:25
sugar-free. I remember reading somewhere
3:27
that anything you see
3:29
on the ingredients list that
3:31
ends with osu! Like dextrose,
3:33
sucrose, lictose, nactose,
3:36
it's all sugars. They
3:38
hide sugar in the ingredients lists
3:41
as like evaporated cane juice.
3:44
Yeah, absolutely. This is also where we get the
3:46
idea that agave is like
3:48
better for you, quote unquote. It's for us, it gave.
3:50
So when people think
3:52
about sugar, they think about those images
3:55
of like a Coke bottle and and then
3:57
a bunch of teaspoons full of white granulated
3:59
sugar.
4:00
right folks are thinking of sugar
4:02
you put in your coffee. It is worth noting
4:04
that multiple kinds of sugar exist
4:06
and all of them exist naturally. Glucose
4:09
occurs naturally in honey, agave
4:12
and fruit, especially dried fruit.
4:14
It can also occur in cured meats like
4:17
salami because they will use
4:19
a salt and sugar pack to draw the
4:22
moisture out of the meat, right? Fructose
4:24
is a sugar that's found in fruits and
4:27
vegetables. Lactose
4:29
is the sugar
4:30
that's found in dairy. Oh, yeah. Maltose
4:32
is a sugar that is found in sprouting
4:35
grains. There's also logos. Pathos.
4:38
Pfft. Ephos. Ephos in school.
4:40
Yes. So different sugars are
4:43
processed differently. Glucose, for
4:45
example, is absorbed through your intestines
4:47
and directly into your bloodstream.
4:50
Fructose, on the other hand, is processed
4:53
in your liver and doesn't appear
4:55
to increase blood sugar or create the same
4:57
kind of insulin response as glucose
4:59
does. So different sugars operate
5:02
differently. According
5:04
to Harvard, quote, for most
5:06
people, one type of sugar isn't
5:08
better than another. This entire episode
5:11
is a cafe gratitude sub-tweet. You're
5:13
like, I'm just, I'm still mad about this. Michael,
5:15
every episode of the show is a cafe gratitude
5:18
sub-tweet. I know. Dude,
5:22
I quit eating
5:23
all sugars after I watched
5:25
that YouTube video. This was in like 2011 or something?
5:29
I don't know this YouTube video that you're talking about. Oh, the Robert
5:31
Lustig one, Sugar the Bitter Truth.
5:34
I know about Lustig, but I haven't seen the video.
5:36
I watched it and then I was like, okay, for
5:38
a month, I'm gonna try like
5:39
eating no sugar. So like no berries, no
5:42
desserts. And like I did in fact
5:44
lose a bunch of weight. And then the minute I started
5:46
eating sugar again, I gained it all back. Just like everything.
5:48
Okay, great. Just like everything.
5:52
It's like, I don't know what the point of that was. I was trying to
5:54
think of a name, Like,
5:55
what would be the name for the Robert Lustig
5:57
video? and the closest I can.
6:00
came up with was an inconvenient truth
6:02
about have that
6:04
are way better than know i was
6:06
only about a dental effects you know
6:09
other edit them
6:13
okay are
6:14
you ready
6:16
to dive in to our first
6:18
big cultural idea about sugar give me
6:20
rats legal ah
6:23
no a
6:27
i'm okay so first stop
6:29
we're going to talk about the idea that sugar
6:31
makes kids hyperactive
6:33
yes i grew up
6:36
believing that i mean this is the life kind of like in the
6:38
background of like don't feed the get sugar
6:39
is that we like ramped up all day which total
6:41
i gotta say anecdotally like really
6:44
feels thrill almost all
6:46
of these are really ride the coattails
6:49
of it feels true yea
6:51
i like that's how this stuff gets as far as
6:53
it does this one was huge
6:55
when we were coming up and it's only gotten bigger and
6:57
the years since there are damn schools
6:59
now that have rules about only bringing sugar
7:02
free snacks oh interesting or the first
7:04
time we here in scientific literature a
7:06
connection between sugar and behavior is
7:08
nineteen twenty two okay
7:11
idea was first floated in a paper
7:13
that was looking for dietary causes
7:15
of behavioral issues it
7:17
suggested that sugar consumption could
7:19
lead to becoming quote the
7:21
neurotic
7:22
child oh or from
7:24
there it genuinely just kind of sat on a shelf
7:27
for fifty years and didn't really go anywhere people
7:29
aren't super concerned about it didn't really
7:31
hang on until it
7:33
resurfaced in the nineteen
7:35
seventies when researchers
7:37
started looking into a d h d
7:39
ah the biggest boost that this
7:42
idea gets his in
7:44
a book called why your child
7:46
is hyperactive by doctor ben
7:48
fine gold and ben
7:51
fine gold creeds the feingold diet
7:53
and rates this book about
7:54
children and hyperactivity and
7:56
both of those books really
7:58
point the finger at sugar,
8:01
artificial sweeteners, and
8:04
artificial additives. The
8:06
Washington Post actually wrote an obituary
8:09
of Dr. Feingold that includes a pretty good
8:11
synopsis, and I am going to
8:13
send it to you. I get to do
8:15
my little audio book voice. Hmm. Dr.
8:19
Feingold
8:19
proposed that at least half of the children diagnosed
8:21
as hyperactive would be helped if they eliminated
8:24
factory-produced soft drinks, cake,
8:27
candy, pudding, processed cheeses,
8:29
and luncheon meats. He also said
8:31
foods such as cucumbers and mini-fruits
8:33
containing salicylates
8:38
contributed to hyperactivity,
8:39
as did tea, mint, and
8:41
wintergreen. That's a gum. He
8:44
said treatment of hyperactive children with amphetamines
8:47
was doubtful therapy and should be used
8:49
only as last resort. So
8:52
this is this dumb shit where
8:54
it's like, it's not the like very
8:56
well established thing that your child
8:58
has been diagnosed with. It's like his diet. Yeah.
9:01
It's like taking baths to cure autism shit.
9:03
It is sort of mobilizing parental
9:05
discomfort with the idea of giving
9:07
your kids drugs. And
9:10
it is sort of giving folks who have
9:12
that discomfort somewhere else to go with
9:14
it. And that place to go with it is
9:17
no soda, no cake, no cucumbers.
9:19
Cucumbers? Right?
9:22
Tea. Fuck you, tea. Someone's
9:27
finally saying
9:27
it. The idea essentially was that
9:30
eating sugar triggered insulin spikes,
9:32
which led to adrenaline spikes
9:35
and hyperactivity. But
9:37
the data was regarded with some skepticism
9:41
by other scientists because it was pretty
9:43
weak, right? Yeah. Fine
9:45
Gold's book wasn't based on
9:47
randomized controlled trials. It wasn't
9:49
based on meta-analyses. It wasn't really
9:52
based on any hard and fast research,
9:55
it was based mostly on his own anecdotal
9:57
observations in his own clinical.
10:00
practice as a pediatric
10:02
allergist. Yeah. So the
10:04
fix is kind of in on Fine Gold's
10:06
work starting in the 80s in earnest.
10:11
There's a 1983 research
10:13
review in the Journal of Learning Disabilities
10:15
on this idea of sort of quote unquote the
10:17
Fine Gold hypothesis.
10:20
They looked at 23 studies
10:23
and found that quote, diet modification
10:26
is not an effective intervention for
10:28
hyperactivity as evidenced
10:30
by the negligible treatment effects which are only
10:32
slightly greater than those expected
10:34
by chance. We
10:36
also get a research review in 1986
10:38
that finds that quote, "...although
10:42
the results of correlational studies suggested
10:44
that high levels of sugar consumption may
10:46
be associated with increased
10:49
rates of inappropriate behavior, the
10:51
results of dietary challenge studies
10:53
have been inconsistent and inconclusive.
10:57
studies have failed to find any effects
11:00
associated with sugar ingestion, and
11:02
the few studies that have found effects have
11:04
been as likely to find sugar improving
11:06
behavior as making
11:08
it worse. So does this mean the
11:10
entire idea of like sugar highs
11:13
and sugar making kids hyperactive
11:15
is based on this idea that it causes ADHD? That
11:18
is sort of the root of it, right? And
11:20
then it becomes more generalized. It sort of seeps
11:23
out. It leeches out into culture more broadly.
11:26
folks develop this association that is like
11:28
any high energy or frankly,
11:31
just like irritating behavior from kids.
11:33
Yeah. Is likely a result
11:35
of any sugar they may have eaten. So
11:38
we get these couple of
11:40
sort of research reviews and people are like, I don't
11:42
know about this. Right.
11:44
But there is a moment when you talk
11:46
to people who know ADHD research and
11:49
who know sugar research.
11:51
If you ask them
11:53
when this was debunked, they will say 1994. Oh
11:56
yeah. There's a study published
11:59
in the New England J-
12:00
of medicine. They're looking
12:02
at both sucrose or sugar
12:04
and aspartame. The
12:06
sample size is half preschool
12:08
age kids who are three to five and
12:11
half elementary school age
12:14
kids who are six to ten. All of
12:16
the kids involved are described by their
12:19
parents as being quote-unquote sensitive
12:21
to sugar. Kids and
12:23
their families followed three
12:25
different diets for three weeks
12:28
each. One
12:30
was high in sugar but had no
12:33
artificial sweeteners.
12:34
One was low in sugar
12:37
but used aspartame as a
12:39
sweetener.
12:41
One was low in sugar
12:43
and used a placebo. They used saccharin
12:46
as their sweetener. Essentially
12:48
what they did was clear out these families
12:50
cupboards and replace
12:52
them with totally new food each week. So
12:55
it's a home invasion but in reverse. Yep, totally.
12:57
They're putting things in. They also found
13:00
a way to test whether
13:02
or not people were sticking to the
13:04
diet. Okay. They added high
13:07
amounts of ascorbic acid
13:09
to the aspartame, which is vitamin C,
13:11
and they added high levels of
13:13
riboflavin to the sucrose.
13:16
Oh, and they pee tested people
13:17
because it all comes out on your pee. And
13:19
then they would be like, okay, you really did it or you really didn't.
13:22
Dude. In addition to that,
13:25
they also took fasting blood
13:27
work. They did behavioral
13:29
assessment and they did cognitive
13:32
assessment every week of
13:34
this experiment. It is kind of funny
13:36
to me that they think having
13:37
a good methodology will prevent like the
13:40
woo-woo weirdos online
13:42
from still being like, oh, it causes
13:44
ADHD. Are you ready for their findings? Yes,
13:47
I think that it's the cucumbers. It
13:50
is the cucumbers. They didn't cut out cucumbers.
13:52
Actually the cucumbers. They found that
13:55
neither sugar nor aspartame
13:58
quote adversely affects the bay.
14:00
behavior or cognitive functioning of
14:02
children. But they also found
14:04
this, quote, cognitive or
14:06
behavioral differences were as likely to be
14:08
found between sham diets
14:11
as they were between experimental
14:12
diets. And the few
14:15
differences associated with the ingestion
14:17
of sucrose were more consistent
14:19
with a slight calming effect than
14:22
with hyperactivity.
14:22
Interesting. So like,
14:25
A, people were reporting bigger differences
14:27
around the fake made up diets. are
14:29
like cosmetic changes. Yeah. And
14:32
B, if there was any effect,
14:34
it wasn't really statistically significant.
14:37
But it appeared that it was actually like chilling
14:39
kids out a tiny bit. So give kids sugar
14:41
if you want them to calm down. The maintenance
14:43
phase endorsement. Yeah,
14:45
exactly. Around the same
14:48
time, there is an editorial
14:50
in the New England Journal of Medicine from Dr. Marcel
14:52
Kinzborn, who's
14:55
a pediatric neurologist, and
14:57
says that actually like, this is kind
14:59
of a chicken or the egg situation, right? Like,
15:02
does sugar consumption make you
15:04
less inhibited or does disinhibition
15:07
lead to an increase in sugar consumption,
15:09
right? Right, right. And ultimately,
15:12
Dr. Kinsborne includes this
15:14
pretty like
15:15
mic droppy quote. He says, there
15:17
is no evidence that sugar alone can turn
15:19
a child with normal attention into a hyperactive
15:22
child. The same applies to aspartame,
15:24
which has also been suspected of causing behavior disorders
15:27
in some children.
15:28
Sugar clearly does not induce psychopathology,
15:31
where there was none before, but it may on occasion
15:34
aggravate an existing behavior disorder.
15:37
Sugar-free diets can be burdensome and socially
15:39
inhibiting, and they should not be endorsed purely
15:41
on the basis of anecdotal evidence. So
15:44
basically,
15:44
there might be some
15:47
conditions that maybe your kid has
15:49
that makes them hyperactive, but
15:51
at the population level,
15:53
we just can't say that there's any link between
15:56
sugar and hyperactive behavior or like
15:59
hyperactive disorder. or other mental
16:01
conditions. Right, at this point we're talking about 10 years
16:04
of research reviews, RCTs,
16:07
all of this kind of stuff that keep looking for
16:09
this link and keep not finding
16:11
it. Right. I remember reading a super
16:13
fascinating study years ago on the effects
16:16
of alcohol. We often think
16:19
that things like bar fights
16:21
are kind of the way that people act when they're
16:23
drunk in Western societies. We think of
16:25
those as the biological effects of alcohol.
16:28
But what this
16:29
study pointed out was that alcohol effects
16:32
are actually very cultural. And
16:34
there's some societies where it leads to a ton
16:36
of violence. And there's some societies where
16:38
it doesn't. Like where it's like, I love you,
16:40
man, kind of drinking. Totally. And
16:43
what they said was basically there's like societal
16:45
expectations about how to behave
16:48
when you're drunk that actually affect your
16:51
behavior when you're drunk. And I do wonder if
16:53
there's something like that with sugar. I
16:55
remember as a kid, I was always told that
16:57
sugar will make you hyperactive. So maybe
17:00
it did make me hyperactive because somewhere
17:02
in my brain, it was like, you just have some sugar, you should have
17:04
hyperactive now. I mean, Michael, you
17:06
are handing me a segue on a silver
17:08
platter. Most
17:11
of the explanations that they're now exploring
17:13
for this are social. One
17:15
of them is that this is, as you noted, a self-fulfilling
17:18
prophecy. Parents express so much
17:20
anxiety about kids' behavior
17:23
around sugar that it cues
17:25
kids to act
17:26
that way. Children are basically
17:28
that horse that tapped its foot to
17:30
do math. Horse math.
17:32
Like that is one of the possible explanations
17:34
here. Another of the possible
17:37
explanations is like, think about where you're getting
17:39
sugar when you're a kid. It's usually
17:42
birthday parties, celebrations,
17:44
big gatherings. If you
17:46
have ever seen a child at a birthday
17:48
party, you know that emotions run high.
17:51
That's not sugar. That's children.
17:53
But one of the most popular explanations
17:56
for this is that it may actually
17:58
be a response.
18:00
to restriction of sugar. Oh.
18:03
One dietician told the New York Times,
18:05
quote, the psychological effect
18:07
of food restriction cannot be
18:09
overstated. When we restrict
18:12
children's access to sugar, they are
18:14
naturally going to become more preoccupied
18:16
with and drawn to these foods and
18:19
overreact and have erratic behavior
18:21
when they do get them. It is very possible
18:24
that essentially what we're seeing in like families
18:27
that are nervous about sugar is that those
18:30
parents are expressing a high level of anxiety
18:32
around their kids having sugar. They're restricting
18:34
it really heavily. Their kids are only
18:37
getting it when they're in sort of social settings
18:39
with other kids. Right. Kind of all
18:41
of these explanations are coming into play for
18:43
some families. Dude, that's how
18:45
I was with MTV.
18:46
What are you talking about? We
18:49
didn't have cable. And so I would go over
18:51
to friends houses and all I wanted to do
18:53
was watch music videos. No, that was our
18:55
family too. My parents would talk about like,
18:58
we can't have TV in the house. If we
19:00
have TV, all we do is watch TV. And
19:02
there wasn't any recognition of like, when you
19:04
have it all the time, the bloom
19:07
is off the rose. Right, and you have actual willpower
19:09
around it.
19:10
I had no MTV willpower.
19:12
I know I can't have this thing, so I'm gonna be like
19:14
a camel filling up my hump with
19:17
TV. Or maybe the Bjork videos
19:19
were just really good and it was worth it. I mean, the
19:21
Bjork videos are good. Gondry Hive.
19:22
It is worth noting just to close out
19:24
this section, that today most
19:27
mainstream professional associations and
19:29
health organizations do not recommend
19:32
any dietary interventions for people
19:34
with ADHD. There just
19:37
isn't enough evidence to suggest
19:39
this is an effective treatment for most kids
19:41
with ADHD. Kids may
19:43
have ADHD and food allergies
19:45
or sensitivities, but ADHD isn't
19:48
treated or caused by dietary
19:51
sources. Just like full stop,
19:52
right? And yet it is the first place
19:54
that we go as a society because we think of this as
19:57
like personal responsibility shit. There's always
19:59
a lot of anxiety.
20:00
about children among
20:02
middle age and older people, just because the mores
20:04
and the music and the behavior of kids
20:07
is just a total mystery to everyone who's a little bit older.
20:09
And so things like autism
20:11
and ADHD, there's this little thing
20:14
in the back of your little middle age brain that
20:16
goes, maybe this is fake. Yeah, absolutely. It
20:18
allows people who don't have ADHD to
20:21
dismiss people who do have ADHD, right? Yeah,
20:24
my
20:24
kids don't have ADHD. Yeah, absolutely. It's probably
20:26
just the cucumbers or something. Michael.
20:30
Are you ready for our next big
20:32
idea about
20:32
sugar? I want the rats. Give me the rats. I'm here
20:34
for the rats. The
20:37
next big idea we're going to dig
20:39
into is the idea that we can predict
20:41
how different foods impact most
20:44
people's blood sugar. Is this the glycemic
20:46
index section? This is the glycemic
20:49
index section. Thank you. I'm excited. Have
20:52
you heard of the glycemic index from anybody other than me? than
20:54
me for the last like
20:56
three years you've
20:58
done to do the glycemic episode
21:01
for so long. My understanding is that it's
21:03
like
21:03
a real thing that like certain foods
21:06
spike your blood sugar and then some
21:08
of them spike it more. So this
21:10
is the whole thing of like eating brown rice rather
21:13
than white rice and eating high fiber foods
21:15
rather than low fiber foods rather
21:17
than spiking your insulin like a little
21:19
Everest. They flatten the curve.
21:22
Yes, they make it a little hill. Yeah, it's like a
21:24
it's like the hill from the Windows desktop
21:26
background. I mean, you kind of nailed it, right?
21:29
The glycemic index is also where we
21:31
get these like very Internet
21:33
kind of claims that potatoes are worse
21:36
for you than a Snickers bar or
21:38
an apple is worse for
21:39
you than ice cream. Those are all
21:42
just people parroting out results from
21:44
the glycemic index, which really does
21:46
rank ice cream as being a lower
21:49
glycemic choice than an apple. Oh. It
21:51
really does rank carrots as having more
21:54
sugar than table sugar. Is that because
21:56
the ice cream has fat mixed with sugar?
21:58
And so. it like slows
22:00
down how much it hits your body skipping
22:03
ahead mcgloin could you
22:05
stubbs giving her a lot of people
22:07
seem to think that are show is like scripted
22:10
what they think this whole thing is fake as
22:12
i i really
22:14
don't know where are breeze going with this which is why keep ruining
22:16
the epithet yeah
22:18
totally i don't we both keep doing
22:21
i know so just to get into
22:23
like the next level of detail
22:25
with the glycemic index it's basically
22:27
a scale that is plotted
22:29
from zero to one hundred breda
22:31
the guy who
22:33
created the glycemic index
22:35
is a welsh position and
22:37
six generation doctor named david jenkins
22:40
he went to oxford he's
22:42
invested into the order of canada
22:44
for his contributions as a nutrition scientist
22:47
here is the study design
22:49
for coming up with the initial glycemic
22:52
index is published for the first time in nineteen eighty
22:54
one they have volunteers
22:56
fast for twelve hours as you
22:58
do with investing bloodwork great he
23:01
would then feed a group of volunteers
23:04
one food on it's
23:06
own
23:07
just potato
23:09
or just strawberries are
23:11
just mill right and then
23:13
two hours later he would measure
23:16
their blood sugar to see how that food
23:18
had impacted their pledge okay this
23:21
is where we get to the first
23:22
problem with the study would you
23:24
like to guess how big
23:26
the groups of volunteers were for each of these
23:28
foods so a like to people and ones like his
23:30
cousin or something five to ten
23:33
people and is there big variation
23:35
between the people and how much it's biking it totally
23:37
there's individual variants the
23:39
other part of the study design is the way that they are
23:41
feeding people these foods is if you're
23:43
eating potato or an
23:45
apple they want to have the same
23:48
quantity of carbohydrates
23:50
oh they're feeding people fifty
23:52
grams of carbohydrate in a given
23:55
food wait what how much as fifty grams of
23:56
carbs is that like more than we would typically
23:59
eat in a day Oh my God, Michael,
24:01
here's some examples. A small bottle
24:03
of Coke, like 16 ounces of Coke, 50 grams
24:06
of carbs. A cup of white rice, 50
24:09
grams of carbs.
24:10
10 cups of popcorn, 50
24:13
grams of carbs, 20 cups
24:16
of cucumber, 50
24:18
grams of carbs. That gives me ADHD. So
24:20
people are sitting there eating 20 cups
24:23
of cucumber. Yeah, that's a lot of cucumbers,
24:26
man. People also don't usually fast for 12
24:28
hours and then only eat one food,
24:30
right? This is like dry toast without jam,
24:33
it's popcorn without butter, and
24:35
then it's not eating anything else for two hours.
24:38
So when you eat potatoes
24:40
alone, your blood sugar does one
24:42
thing.
24:43
When you eat potatoes with a steak, the
24:46
fat and the protein in that steak
24:48
slow down your digestion, and
24:51
they kind of flatten the curve of the
24:53
glycemic index, right? So potatoes will
24:55
have less of an effect if
24:57
you are eating them with something with a lot of
25:00
fat, a lot of fiber, some protein, whatever,
25:02
same thing is true if you put some avocado
25:05
on some toast, right? Right. Avocado
25:07
has a ton of fat and fiber
25:09
in it, both of which slow down digestion
25:12
and change the impact,
25:13
the glycemic sort of impact
25:15
of the bread, right? Mm-hmm. So basically,
25:18
you can't really say that
25:20
like potatoes have 35.7 glycemic in this because
25:24
it depends on what you're eating them with and
25:26
what you've eaten before and how much you're eating,
25:29
et cetera. Yes. And that is
25:31
the first problem of five
25:33
problems with the glycemic index
25:35
that I'm listing out here.
25:36
The second sort of issue here is
25:39
that lots of things influence
25:41
the glycemic index of a food, right?
25:44
Potatoes come in different shapes and sizes.
25:47
If you are frying potatoes in oil,
25:49
those potatoes are going to have more fat. They're
25:51
going to be digested differently and have a different
25:53
glycemic index than a baked potato
25:56
or a boiled potato, right?
25:58
the type of sh-
26:00
sugar that a given food contains
26:02
can change its clay simic a next frutos
26:06
for example has a score of twenty three but
26:08
maltose has a score of one o five
26:10
the structure of the starch
26:13
in the food can impact its
26:15
clay simic index it's ripeness
26:18
of course because of sugar yeah totally
26:20
so and unripe banana has a glycemic
26:23
index of thirty and in overwrite
26:25
banana has ugly simic index of forty eight
26:27
how of food is processed
26:29
can impact it's crazy make index for
26:31
example rolling oats disrupts
26:34
the structure of it's starches ah
26:37
right and makes them easier to digest
26:39
and therefore
26:39
raised its clay simic index and
26:43
how much weed chew food
26:46
can impact its place to make it back
26:48
now rate minors any is that like is
26:50
the very first diet
26:52
was the like chew your food
26:54
dye share your food a hundred times to maybe he
26:56
was onto something and like he was a leg and
26:58
or whatever that was not only
27:00
thing three with big like
27:02
simic index we now know that
27:04
individuals responses to different foods
27:06
vary widely from person to person
27:09
of food that doesn't really move the needle
27:11
on my blood sugar might make yours
27:13
go through the roof this is true of two diabetic
27:16
friends that i had years ago
27:18
one of whom could eat popcorn
27:20
all day and will like it's totally vinyl a popcorn
27:23
and the other one could have one handful
27:25
and her blood
27:25
sugar would go bananas rape
27:27
or yeah but this is like not very
27:30
well known to people who are not sort
27:32
of managing their blood sugar for medical reasons
27:34
right there is not a
27:37
diet or a dietary intervention
27:39
for people with diabetes or insulin
27:41
resistance that is considered to be evidence based
27:43
ah there's nothing so how do they tested for
27:45
people
27:46
with diabetes how they figure out how much it spiking
27:48
to they just do it on an individual basis and
27:50
then go from there you get a blood sugar monitor
27:52
you test your blood sugar and i think
27:54
in many cases folks are instructed by
27:56
their health care providers to try out different things
27:59
and test your blood
28:00
and see what it does. Wow. Problem
28:02
number four, the glycemic index is
28:05
billed
28:05
in popular diets as a
28:07
method of weight loss, but research
28:09
consistently shows it does not
28:11
deliver weight loss. One meta-analysis
28:14
of randomized controlled trials on low
28:16
glycemic diets followed for up
28:19
to 17 months that looked at 2,300
28:22
fat people found no
28:24
difference in body weight and waist
28:26
circumference. Another
28:29
review from Cochrane analyzed
28:31
six RCTs with 202 participants
28:34
who followed low GI diets
28:36
for five weeks to six months.
28:39
And they found that they lost an average
28:42
of one kilogram more
28:44
than people on other diets, right? And sounds
28:46
like every diet study. And then the last thing
28:48
to know about the Glacemic Index is
28:51
that it isn't actually recommended
28:53
for individual use. Oh. Medical
28:56
associations and institutions don't actually
28:59
recommend generally that individuals
29:01
use the glycemic index as a standalone
29:04
tool to decide what to eat. The
29:06
NHS has this to say, quote, foods
29:08
with a high GI are not necessarily
29:11
unhealthy and not all foods with a low
29:13
GI are healthy. For example,
29:15
watermelon and sometimes parsnips are
29:18
high GI
29:18
foods, while chocolate cake
29:20
has a lower GI value. Also,
29:23
foods that contain or or are cooked with fat
29:25
and protein, slow down the
29:28
absorption of carbohydrate, lowering
29:30
their GI. For example, crisps
29:33
have a lower GI than potatoes cooked
29:35
without fat. In the UK, they use the
29:37
word crisps to mean elevator. Tinfoil.
29:41
The last thing I'll say on this point is
29:43
that the glycemic index also isn't
29:45
recommended for individual use by the American
29:47
Diabetes Association for people
29:49
with diabetes. They rate the current
29:51
data as poor quality. There
29:54
is some evidence that the glycemic index may
29:56
be helpful in prevention, but
29:58
it is not recommended. in treatment.
30:01
So again, the folks who ostensibly
30:04
need it the most are not recommended
30:07
to use this as their tool for
30:09
deciding what to eat, right? So basically
30:11
it's like any other framework
30:13
I guess where it's like maybe useful in certain circumstances.
30:16
I mean maybe people use it and like it
30:18
and that's fine, but
30:20
as a sort of population level of recommendation
30:23
it just isn't very meaningful. Yeah and it's hard
30:25
to figure out. It's not very intuitive.
30:27
You have to have these tables with all these
30:29
pages and pages of results. And then,
30:31
of course, all
30:32
this stuff breaks down to as soon as you go to a fucking
30:34
restaurant. These conversations are mostly
30:36
happening among people who are not diabetic, don't
30:39
have PCOS, and don't necessarily have insulin
30:41
resistance. So they're
30:43
mostly people as a result who have a
30:45
very imprecise understanding
30:48
of blood glucose and how it all
30:50
works, right? Like me. Like
30:53
you. But you haven't taken me to
30:55
the rats yet. Myth three is where we get to
30:57
the rats. Let's do small mammals.
31:00
Saving the best for rats.
31:01
Oh. Oh,
31:04
that's actually pretty good. You've
31:06
topped yourself. So Michael, our third
31:09
and final big idea that
31:11
we're gonna tackle today about sugar is
31:13
the idea that sugar is addictive and
31:16
particularly that sugar is
31:19
as addictive as cocaine. I
31:21
know
31:22
where you're going with this shit. I always
31:24
hate this where oftentimes you hear this
31:26
rhetoric that's like it affects the
31:28
same part of your brain as
31:30
heroin or whatever. That just seems
31:33
like the pleasure part of the brain. Yes,
31:35
absolutely. I think particularly this
31:37
claim that sugar is as addictive as
31:39
cocaine has really gained
31:42
traction in the last five or so
31:44
years, right? I wanted
31:46
to start us out by saying that this is kind of
31:48
a tough one because feelings run high
31:50
about this one, right? Focus cocaine is so fun.
31:53
I genuinely would not know. I have not done
31:55
cocaine. I thought due
31:58
to the DARE program... that I
32:00
would constantly get offered cocaine.
32:02
And like, I am not cool enough to have ever
32:05
been offered cocaine in my whole life. And like, I absolutely
32:08
would have done cocaine if someone had offered it to me.
32:10
So listen, I had a coworker at one point who
32:12
described me as having a two drink personality.
32:15
That's good. Right?
32:19
He was like, it's like you've already had a couple of drinks. That's
32:21
kind of your vibe. I might
32:23
say there is already a whisper of
32:25
cocaine
32:26
in your default setting,
32:28
right? Yeah, a little bit. up the volume on that
32:30
is really something. Imagine
32:32
my little voice and personality.
32:34
So I sent you a little clip
32:36
of how this is getting sort of billed
32:39
in mainstream media outlets. This is a clip
32:41
from Good
32:41
Morning America from about two years ago.
32:44
The fucking title is studies
32:47
show added sugar can be just as addictive
32:49
as street drugs. Street drugs.
32:52
Again, I'm living that I've never been offered cocaine
32:54
on the street.
32:55
All right, everybody. Time to
32:57
check your sweet tooth. Are you
32:59
addicted to sugar? Some studies
33:02
in the field of nutritional science and medicine show
33:04
that diets high in added sugar can
33:06
be as addictive
33:08
as some street drugs like cocaine. So
33:10
cutting added sugar from your diet if you're
33:12
consuming too much can have some powerful
33:15
and significant and positive effects
33:17
on your overall health. There's
33:19
actually been a very significant
33:22
body of medical research,
33:24
nutritional science research that shows
33:27
using a test called a functional MRIs,
33:29
that when people ingest foods that are
33:31
high in added sugar, that the same
33:34
part of their brain that gets stimulated
33:36
when they get exposed to cocaine,
33:38
also gets triggered
33:40
and stimulated with foods that are high in added
33:42
sugars. In general, the
33:45
more added sugar in a food, the
33:47
more that brain reward center will
33:49
be triggered, making you want more
33:52
and more of it.
33:55
Okay, so I should stop doing cocaine and I should stop eating
33:57
sugar. And at first, not eating sugar. sugar that will have the same
33:59
benefit. with this cocaine. We should say that the
34:01
research that exists around sugar
34:03
and the dangers of sugar are all about added
34:06
sugars. So we're not actually talking
34:08
about the sugar that exists in a
34:11
nectarine or the sugar
34:13
that exists in oats or
34:15
whatever, right? Like we're not talking
34:17
about sort of naturally existing sugars. We're
34:19
talking about in the preparation of a food, someone
34:22
adds cane sugar,
34:24
honey, fructose, whatever,
34:27
and sweetens a
34:28
food. That's what we're talking about with most
34:30
of this research, but
34:33
we're not very good at making those distinctions
34:35
individually and it has allowed quite
34:38
a few diets and quite a few spurious
34:40
claims about any form of
34:42
sugar. This is a tough
34:44
one because again, like feelings run high
34:46
here. I know and love
34:49
a number of people who consider themselves,
34:51
like deeply consider themselves to be addicted to
34:53
sugar. I also
34:55
know and love people who are in
34:58
recovery from addiction to drugs and alcohol,
35:01
who are profoundly frustrated
35:03
with this discourse around sugar addiction.
35:06
My goal here isn't to get in between
35:09
anyone and their understanding of their own body,
35:11
but to take a look at what the research says
35:13
about this thing that's popping up more and more as
35:15
kind of a buzzword and a really snappy
35:18
kind of claim. I think one of the problems
35:20
is that the term addicted has
35:22
a bunch of different kind of individual and social
35:24
meanings, and also has this element
35:26
of physiological addiction,
35:29
like you go through actual withdrawals,
35:31
but then there's also psychological addiction.
35:35
I remember years ago I interviewed a psychologist about sex
35:37
addiction, and what he said is that on
35:39
some level you can get addicted to anything. You can get
35:41
addicted to skiing to the point where it disrupts your
35:44
work life and your social life,
35:45
and that's a real thing, and you
35:47
don't want to take that away from people if they say that
35:49
they're addicted to something, but it's also
35:52
distinct from physiological
35:54
symptoms of addiction. Yeah, absolutely.
35:56
I mean, like there are lots of ways to
35:58
talk about addiction.
36:00
dependency. And sugar
36:02
addiction as a concept in the research
36:05
is debated. There was one 2016 review
36:09
in the European Journal of Nutrition
36:11
that reviewed the available data.
36:13
And here
36:15
is what they
36:18
said. I'm sending you a brick. It says, we find
36:20
little evidence to support sugar addiction in humans.
36:23
And findings from the animal literature suggest that
36:25
addiction like behaviors such as binging
36:27
occur only in the context of intermittent
36:29
access to sugar,
36:31
not the neurochemical effect of sugar."
36:34
Okay, so we don't find it in humans and when
36:36
we find it in animals, it's like
36:38
if you restrict their sugar
36:40
intake for a while, then they kind of like
36:42
binge on it when they finally get access to it. Right.
36:45
So that's a 2016 review. Here's
36:49
a 2018 review from the British Journal of Sports
36:51
Medicine. It says, consuming sugar
36:54
produces effects similar to that of cocaine,
36:56
altering mood, possibly through its ability
36:58
to induce reward
36:59
and pleasure leading to the seeking
37:02
out of sugar." It's not a great sentence. It's
37:04
not a great sentence. That's true. When
37:07
this study came out, one of the authors
37:09
went even further and told the Guardian,
37:11
quote, in animals, it is actually
37:14
more addictive than even cocaine.
37:16
So sugar is pretty much probably the
37:18
most consumed addictive substance
37:21
around the world, and it is wreaking
37:23
havoc on our health. OK. That 2018
37:27
meta-analysis that says sugar
37:30
is as addictive as cocaine led
37:32
to really significant backlash
37:34
with nutrition researchers. But
37:37
the sound bite, sugar is
37:39
as addictive as cocaine,
37:42
made it much further than the backlash,
37:44
which is more nuanced, more reasoned,
37:47
you have to talk to more people, versus
37:49
somebody makes a graphic on Instagram and
37:51
is like, sugar is as addictive as cocaine and it gets share
37:53
it a hundred thousand times and then there you are, right? Here
37:57
is what appears to have happened.
38:00
Okay. It appears that the authors
38:02
of the 2018 study may
38:04
have straight up misunderstood the
38:06
animal studies. Oh, those
38:09
studies restricted rats
38:11
to having sugar for two hours every day. Okay.
38:15
But
38:15
when you take away the restriction, the
38:17
quote unquote addictive behaviors also
38:20
went away. Oh, okay. The rats did
38:22
the same thing. They had the same quote
38:25
unquote addictive behaviors for
38:27
saccharin
38:28
for the artificial sweetener. Oh.
38:31
So this appears to be about sweetness,
38:33
not about sugar per se. Or like the
38:35
taste sensation. In this study
38:38
rats were offered sugar water,
38:40
saccharin water, or cocaine water.
38:43
Dude seriously? Yeah.
38:44
I've never been offered that either. I'm
38:48
livid. These rats
38:50
are offered these different things and then they're given levers
38:52
right to get more of the thing. And
38:55
the evidence here is is the sugar
38:57
rats wanted the most of the sugar, but
38:59
also so did the saccharin rats, and the cocaine
39:01
rats didn't necessarily want
39:04
a huge amount of cocaine water.
39:06
The cocaine rats were too busy explaining the podcast
39:08
they're about to launch.
39:11
There's a piece in The Guardian
39:13
about this called Is Sugar Really As Addictive
39:15
As Cocaine? Scientists row over
39:17
effect on body and brain. Row
39:20
was invented
39:21
to help headline writers fit
39:23
their headlines. In this piece, they talked to a Cambridge
39:25
psychiatrist who was like, yeah,
39:28
I mean, rats are gonna eat food and not
39:30
cocaine? Yeah. Fair point,
39:32
Cambridge psychologist.
39:38
Yeah, man. Yeah. I should say
39:41
that this one is debated in part because
39:43
the data just isn't there yet. Multiple
39:46
reviews on this topic describe the data as
39:48
nascent or in its infancy. Right.
39:51
Many of the studies that we're talking about are
39:54
mouse and rat studies, they're
39:56
animal studies, There are some human studies,
39:58
but not as many as there are.
40:00
are rat studies, it's
40:02
also debated because dopamine
40:04
and brain response alone may
40:07
not actually constitute the same
40:09
kind of dependency as drugs
40:12
or alcohol. The core
40:14
argument about sugar addiction is
40:17
that sugar consumption leads
40:19
to dopamine release lighting
40:22
up the same part of our brain
40:23
as drug use. As
40:25
you noted, that is kind
40:27
of just a pleasure center of the brain. Sugar
40:30
has a little bit more of an impact,
40:32
right? It creates more of that
40:35
response, but lots of foods create
40:37
that response in your brain, right? It
40:39
appears that drugs like cocaine,
40:41
like heroin, like opiates sort of writ large,
40:44
actually hijack the controls
40:47
of that reward center and make it stop
40:49
working or work less effectively over
40:51
time. We don't really have
40:53
data that shows that with sugar. I get
40:55
a dopamine response every time I get a poke on Facebook.
40:58
Who's poking? Are we getting in
41:00
the time machine going back to 2007? I
41:03
wanted to see what reaction that would get from you. Nothing.
41:06
You gave me nothing. I gave you nothing.
41:08
I have nothing to say about. This
41:12
episode has about one million sources,
41:15
but there are two books
41:17
that were particularly helpful and
41:20
both of them are forthcoming later this
41:22
year. Oh, how did you read them? How did you get
41:24
these? I'm fancy. Ooh.
41:26
Because of our show, people sometimes email us
41:29
and say, hey, do you want to read this book before it comes out?
41:31
And I say, yes. Will you open those
41:33
emails?
41:34
I don't know about those emails. Also,
41:36
one of them is a book that I read and ended up blurbing
41:38
because I liked it so much. What you read?
41:41
Wow.
41:43
Betrayal. Like a chump. Wow.
41:47
So those two books that are coming out later
41:50
this year our fat
41:52
talk, Parenting in the Age of Diet
41:54
Culture by Virginia Oh Virginia, yeah. We
41:59
love Virginia.
42:00
And the second is by someone
42:02
I don't know. It is called
42:04
Sugar Rush, Science, Politics,
42:07
and the Demonization of Fatness. It's
42:10
by Karen Thrasby and it's out
42:12
in August. I'm livid that you didn't rely
42:14
on any
42:14
YouTube videos for this. This is
42:16
a quote from Fat
42:19
Talk, Parenting in the Age of Diet Culture
42:21
by Virginia Soullsmith. Virginia.
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Out later this month, by the way, pre-order
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it, team. She says,
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Dopamine is also known as the feel-good
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hormone. It surges in our brains whenever
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we experience pleasure and defenders of the sugar
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addiction model
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cite this as evidence because the sugar dopamine
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response can look like the response seen in
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the brains of people using narcotics. But
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we also get dopamine responses from purely
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benign activities
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like seeing a puppy, hugging
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a loved one, or feeding our babies. People
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who feel addicted to sugar interact with it quite
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differently than people who struggle with alcohol or
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drug dependency. So-called food addicts
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don't endanger their children or lose their life
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savings to obtain their highs. So even
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the chair of the
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UK organization Action on Sugar acknowledges
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that sugar is fundamentally different
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than other substances
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that we consider addictive.
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In 2014,
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Graham McGregor, who's
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the chair of Action on Sugar told the Times,
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quote, "'I agree that sugar is
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not like tobacco. "'It's not as addictive,
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"'but it's a major source of hidden calories.
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"'And if you get it down, it will
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help with obesity.
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It's an overstatement. Sometimes
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to get your point across, you need to make it stronger.
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This is the thing we've confronted
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a lot before, where
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it's like a lot of this stuff that sort of seems like scientific
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messaging is actually like policy
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messaging. Yeah, it's social. Yeah,
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it's designed to be rhetorical or to like
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reach a goal. Part of what happens when you
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invoke an addiction model is
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that you also invoke all the trappings
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of that model, right? Right. And
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the main way, certainly in the
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US that we engage with addiction is abstinence.
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Right. And it is not
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very feasible for people
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to fully abstain from all
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forms of sugar. And it's also not great
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for your body to not have any kind of
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glucose
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entering your system. Yeah. In the absence
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of a clear sort of scientific consensus
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here, our cultural attitudes
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about sugar and addiction both have sort
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of moved in hard to like
44:22
fill the gap.
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Right. Sugar has long
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been discussed as a possible
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sort of dietary cause of people
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getting fat. It's been long discussed
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as a dietary cause of people getting diabetes,
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all kinds of stuff that we heavily
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stigmatize. Addiction
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is also something that we heavily
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stigmatize, right? Right. So when someone
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proposed that sugar was addictive,
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it reinforced two very
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deeply held sets of biased
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beliefs that fat people can't
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control themselves and that
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addicts are sort of like wretched and
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to be pitied and don't have self-control
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and they sort of did it to themselves, sort of the vibe,
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right, with addiction? And
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what it's rhetorically trying to do
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is bring some of the suspicion
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and fear and alarmism that we bring
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to conversations about drugs to
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sugar now. But again, we
45:18
don't actually have research that bears that
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out. We might at some
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point, who knows? But as it
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stands, we don't have research
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that very clearly
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illustrates any kind of like, again,
45:32
scientific consensus that sugar is an addictive
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substance. Yeah, I don't understand why people are doing
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this. I think they're doing it for like marketing
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or like public relations purposes. Cause
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like it doesn't seem
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like it's supported by the biological
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evidence at all. It seems like they're doing this maybe
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as a way of like reducing stigma.
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like, oh, they can't help it. They're addicted
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or something. But like, I don't think this is going to have
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that effect. I think this is probably
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coming from a similar place as the
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redefinition of quote unquote obesity
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as a disease, right? Which is sort of
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the desire to garner more attention
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to an issue that some researchers feel like
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isn't getting the attention that it deserves. It's
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messaging that's designed to kind of grab you
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by the lapels and shake you, right? It
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has the side benefit, quote
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unquote benefit, right? Of reinforcing
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how we already feel about food,
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making more fear about food in a
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time when
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we're sort of moving in a slightly
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more anti diet direction or have
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been. Right. This is a
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way that you can reclaim your deep
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fear and discomfort around food that feels
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beyond reproach. Right. And
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it's a way that you can think and talk about
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fat people without
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explicitly saying fat people. You
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can talk about sugar addicts and sugar addiction
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and the scourge of sugar addiction. I
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think there is this idea that that might be less
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destructive. Right. That like an addiction frame
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is less stigmatizing. I would say have
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some conversations with some addicts. I
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just don't think
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that these like very superficial
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relabeling of the terminology
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around widely stigmatized
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groups like really does anything. I
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think you can call like fatness a disease or
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not call it a disease, but like fat people are very
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stigmatized in our society. Yeah. So the only
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thing that's going to happen is they're just going to attach the stigma
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to the new term.
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I am of a mind that if there are new
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terms coming about to describe a particular
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minoritized community, that that should
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be the decision of that community, not
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the decision of doctors who are like, I've
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decided this is what's best for you. And
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any sort of
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rhetorical move that you use to
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amplify your message has some
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consequences, some of which you will foresee and some
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of which you will not. I mean, this is clearly
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a rhetorical move to get people to
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think differently about sugar. But
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what it has done is created a really
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fundamental misperception of
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the sort of like
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chemical functions of sugar. in
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your body, right? This sort of use
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of an addiction parallel really
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lends a sense of urgency,
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right? That this is like a matter of life
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and death, that we can't fuck around.
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And that's not actually what's happening with sugar,
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right? There is no such thing as one
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day you have too much sugar and then you die if you're
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not like diabetic or something else, right? Yeah,
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there's no opioid
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overdose analogy to
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sugar. Right, what we're talking about is for
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say the onset of diabetes
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years and years and years of creeping
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up blood sugar that can be caused
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by lots of things. And as we learned earlier,
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different things for different people and
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different sugars for different people.
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Right? Caused by cucumbers. That's what
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I
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learned in the last hour. That's what you, that's where we left it.
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Right? Oh, that's why I'm fat. I
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keep drinking tea. Hahahaha
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You
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