The bitter truth about fructose alarmism. Dr. Robert Lustig, professor of pediatrics at the University of California at San Francisco, is the star of the video above. While he presents some material that’s scientifically sound, he also makes enough errors to warrant a healthy dose of criticism. There’s a ton of material he goes over, so instead of writing a multi- chapter opus, I’ll discuss the aspects that I feel are the most relevant and interesting. Bravo, Doc. Lustig’s delivery is clear, confident, charismatic, and engaging overall. I’m sure many would think that his style is annoyingly smug and preachy, but I find it entertaining. This is a good thing, since the video is about 9. Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of. 9781407416861 1407416863 The Woods, Harlan Coben, Carol Monda, David Chandler 9781436753203 1436753201 A Summer Flight (1911), Frederick Adelbert Bisbee. For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis. Your personal information and card details are 100% secure. ![]() Amidst the folly that prompted this post, he offers a few good observations. First off, he makes a valid point that the public health movement against dietary fat that started in the early 1. The climb in obesity to epidemic proportions over the last 3. It was also accurate of him to cite the significant increase in overall caloric consumption over this same time period. Furthermore, he shows an interesting progression of Coca- Cola’s 6. Lustig acknowledges the First Law of Thermodynamics as it applies to changes in bodyweight. ![]() ![]() ![]() Complete Protein Diet Weight-loss Systematic Theology LouisHe attacks the vague expression that “a calorie is a calorie” by pointing out that different nutrients impart different physiological effects and have different roles within the body. His concluding recommendations included kicking out liquid calories except milk, which is generally a good strategy for children. Okay, so far so good. But what does he say that’s so misleading? Let’s take a look. Boooo, Doc. While Lustig correctly points out that the nation’s overall caloric consumption has increased, he proceeds to blame carbohydrates as being the primary constituent. The thing is, he uses data spanning from 1. ![]() ![]() Robert Lustig, professor of pediatrics at the University of California at San Francisco, is the star of the video above. While he presents some material that’s. BibMe Free Bibliography & Citation Maker - MLA, APA, Chicago, Harvard. On my way to GCG tonight, I was conversing with a girlfriend of mine about how I felt during a recent fast. A doorway of communication of my prayers to God had been. Survey data is far from the gold standard of evidence, but if you’re gonna cite it, you might as well go with something more recent that includes adults. Here’s the latest from the USDA Economic Research Service (ERS), which tracked the percent of total daily calories of the range of food groups from 1. The actual spreadsheet of the following figures can be downloaded here, click on the “Percents” tab at the bottom (note that these figures are updated regularly by the ERS, so the version you download may be different from what’s reported here) . By 2. 00. 7 this hiked up to 2. Taking a hard look at the data above, it appears that the rise in obesity is due in large part to an increase in caloric intake in general, rather than an increase in added sugars in particular. Lustig insufficiently addresses the . According to the research, it’s possible that over the last couple of decades, we’ve become more sedentary. King and colleagues recently compared the physical activity data in the National Health & Nutrition Examination Survey (NHANES) from 1. NHANES data from 2. From a personal observation standpoint, that figure seems conservative (internet surfing for hours after your desk job shift, anyone?). It’s safe to say that all 6. It’s also safe to say that all this finger- pointing at carbohydrate is just as silly as the finger- pointing toward fat in the ’8. Lustig takes the scapegoating of carbohydrate up a notch by singling out fructose. Perhaps the most passionate point he makes throughout the lecture is that fructose is a poison. Well, that’s just what we need in this day and age – obsessive alarmism over a single macronutrient subtype rather than an aerial view of the bigger picture. Fructose is evil, context be damned. So, is fructose really the poison it’s painted to be? The answer is not an absolute yes or no; the evilness of fructose depends completely on dosage and context. A recurrent error in Lustig’s lecture is his omission of specifying the dosage and context of his claims. A point he hammers throughout his talk is that unlike glucose, fructose does not elicit an insulin (& leptin) response, and thus does not blunt appetite. This is why fructose supposedly leads to overeating and obesity. Hold on a second. You’d have to go out of your way to obtain fructose without the accompanying glucose. Sucrose is half fructose and half glucose. High- fructose corn syrup (HFCS) is nearly identical to sucrose in structure and function. Here’s the point I’m getting at: contrary to Lustig’s contentions, both of these compounds have substantial research showing not just their ability to elicit an insulin response, but also their suppressive effect on appetite . In studies directly comparing the effect of fructose and glucose preloads on subsequent food intake, one showed no difference . A recent review of the literature on fructose’s effect on satiety found no compelling case for the idea that fructose is less satiating than glucose, or that HFCS is less satiating than sucrose . So much for Lustig’s repeated assertion that fructose and fructose- containing sugars increase subsequent food intake. I suppose it’s easier to sensationalize claims based on rodent data. In the single human study I’m aware of that linked fructose to a greater next- day appetite in a subset of the subjects, 3. This amounts to 1. Is it really that groundbreaking to think that polishing off a half- dozen soft drinks per day is not a good idea? Demonizing fructose without mentioning the dose- dependent nature of its effects is intellectually dishonest. Like anything else, fructose consumed in gross chronic excess can lead to problems, while moderate amounts are neutral, and in some cases beneficial . This is because people have a tendency to think in either- or terms that strictly involve extremes. I’ll quote an elegant review by independent researcher John White that echoes my thoughts . Thus, studies using extreme carbohydrate diets may be useful for probing biochemical pathways, but they have no relevance to the human diet or to current consumption. Atkins, Japan, & alcohol – oh my! One of Lustig’s opening assertions is that The Atkins diet and the Japanese diet share one thing in common: the absence of fructose. This is flat- out false because it implies that the Japanese don’t eat fruit. On the contrary, bananas, grapefruits, Mandarin oranges, apples, grapes, watermelons, pears, persimmons, peaches, and strawberries are significant staples of the Japanese diet . Lustig’s claim also implies that the Japanese do not consume desserts or sauces that contain added sucrose. This is false as well. Another oversimplification Lustig makes is that fructose is “ethanol without the buzz,” and that fructose is toxic to the liver. This once again helps me illustrate my point that even in the case of alcoholic beverages, their risk or benefit to health is dose- dependent. Just like his extremist treatment of fructose, Lustig bases his case on the effect of chronic isolated ethanol consumption in large doses. It’s easy to examine ethanol out of its normal context within beverages such as wine, because then you can conveniently ignore the evidence indicating its potential health benefits when consumed in moderation . To a degree, this is a valid claim. However, in building this stance, he uses sugarcane to illustrate just how fiber- dominant natural sources of fructose are, and this is the exception rather than the rule. He claimed that, “Wherever there’s fructose in nature, there’s way more fiber.” That statement is far from universally true. Drawing a few common examples from the major fruits consumed in Japan, a midsize banana contains roughly 2. A midsize apple contains 2. Two cups of strawberries contains 2. I would add that fiber is only one of the numerous phytochemicals in fruit that impart health benefits. Thus, it’s not quite as simple as saying that fructose is evil, but once you take it with fiber, you’ve conquered the Dark Side. Summing up. I have a great deal of respect for Lustig’s professional accomplishments, and I share his concern for the nation’s penchant for sitting around and overconsuming food and beverages of all sorts. However, I disagree (as does the bulk of the research) with his myopic, militant focus on fructose avoidance. He’s missing the forest while barking up a single tree. So, what’s the upper safe limit of fructose per day (all sources considered)? Again, this depends on a number of variables, not the least of which are an individual’s physical activity level and lean body mass. Currently in the literature is a liberal camp reporting that fructose intakes up to 9. Hb. A(1c), and no significant effects are seen for fasting triacylglycerol or body weight with intakes up to 1. The conservative camp suggests that the safe range is much less than this; roughly 2. The big picture solution is in managing total caloric balance with a predominance of minimally refined foods and sufficient physical activity. Pointing the finger at fructose while dismissing dosage and context is like saying that exercise should be avoided because it makes you fat and injured by spiking your appetite and hurting your joints. Note: for those with little tolerance for reading through over 4. Loss- Adjusted Food Availability Data. Updated Feb 2. 7, 2. Adherence to healthy lifestyle habits in US adults, 1. Ju; 1. 22(6): 5. 28- 3. High- fructose corn syrup, energy intake, and appetite regulation. Am J Clin Nutr. 2. Dec; 8. 8(6): 1. 73. S- 1. 74. 4S. No differences in satiety or energy intake after high- fructose corn syrup, sucrose, or milk preloads. Am J Clin Nutr. 2. Dec; 8. 6(6): 1. 58. Sugars and satiety: does the type of sweetener make a difference? Am J Clin Nutr. 2. Jul; 8. 6(1): 1. 16- 2. Effects of glucose- to- fructose ratios in solutions on subjective satiety, food intake, and satiety hormones in young men. Am J Clin Nutr. 2. Nov; 8. 6(5): 1. 35. Effects of fructose and glucose preloads on subsequent food intake. Apr; 8(2): 1. 35- 4. Metabolic effects of fructose and glucose: implications for food intake. Am J Clin Nutr. 1. Apr; 4. 7(4): 6. 83–9. Reflection on My 4. Day Fast. Recently, God led me to pray and fast for forty days. I feel a little funny writing that because fasting is something that should often be done in secret (Matt. However, not all fasts must be done in secret (Acts 1. And some fasts cannot be done in secret. When you pass up one meal it’s possible that no one will ask questions. But when you pass up 1. When you lose 3. 0 pounds people start to ask questions. Fasting for 4. 0 days can be done Godwardly, but it would be hard to do secretly. Because it is no secret that I have been fasting, I want to share some thoughts with you on fasting. I hope my experience will stir up a revival of seeking the Lord through prayer and fasting in you. To that end, here are some thoughts after forty days of fasting. DISCLAIMER: Before you choose to fast it’d be wise to seek sufficient counsel from the Bible, fellow Christians, pastors and perhaps even from a medical doctor. Not everyone should fast for forty days. Forty- day fasts are rare in the Bible. Moses fasted for forty days and forty nights during the giving of the Law on Mount Sinai (Ex. Deut. And he did it again after he found Israel breaking the Law by worshipping the golden calf (Deut. Elijah fasted forty days as well (1 Kings 1. And Jesus began his earthly ministry by fasting for forty days (Matt. Moses, Elijah, Jesus. Three people in the Bible. Not everyone should fast for forty days and forty nights. Everyone should fast. During his teaching ministry Jesus did not say “if you fast,” but “when you fast.” He assumes we will fast and tells us how (Matt. No one who wants to grow in Christ should neglect the gift of going with less so you can seek God more. Not all fasting is the same. Moses did not eat or drink (Deut. This is deadly unless God is miraculously sustaining you.) Jesus did not eat (Matt. Daniel did not eat delicacies for a season. He gave up meat and wine for three weeks so that he could give himself to seeking the Lord (Dan. Fasting can be for different durations and it can give up different things. A good friend of mine told me yesterday that he is not eating dessert for three months so that he can seek God’s power for a church he is hoping to plant. That’s fasting. You don’t have to go to the most radical extreme of fasting to make your fasting “real fasting.”4. Not all fasting is good. In Isaiah 5. 8 the people of God were seeking God with fasting. However, we’re told their fasting was not good because they were living in wickedness when they should have been showing mercy with their lives. God told them, “Behold, you fast only to quarrel and to fight and to hit with a wicked fist. Fasting like yours this day will not make your voice to be heard on high” (Isa. Then he instructed them, “Is not this the fast that I choose: to loose the bonds of wickedness, to undo the straps of the yoke, to let the oppressed go free, and to break every yoke? Is it not to share your bread with the hungry and bring the homeless poor into your house; when you see the naked, to cover him, and not to hide yourself from your own flesh?” (Isa. Fasting that is not accompanied by repentance and obedience is rejected by God. We can pray and fast all night but if we do not move to obey, God warns us, “If one turns away his ear from hearing the law, even his prayer is an abomination” (Prov. Not all fasting is good because food is very good. About two weeks into my fast I casually overheard my daughter say, “I’m going to have a toasted cheese bagel with butter.” I thought to myself, “Man, what amazing gifts I often overlook!” Toasted cheese bagel with butter! Nothing about fasting should be a rejection of the goodness of food. God created all food good (Gen. For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving” (1 Tim. Fasting that runs away from the good gift of food is really running away from God. Fasting is an intensifier. Fasting is a way of intensifying our ordinary pursuit of God. In the words of John Piper, fasting says,“This much, O God, I want you.”(See John Piper, A Hunger for God: Desiring God Through Fasting and Prayer . Foreword by David Platt and Francis Chan. A free downloadable PDF of the 2. Desiring. God. org/books/a- hunger- for- god)7. Fasting can intensify our seeking of God. In Daniel, we read, “Then I turned my face to the Lord God, seeking him by prayer and pleas for mercy with fasting and sackcloth and ashes” (Dan. Notice he was seeking God “by prayer and pleas for mercy with fasting and sackcloth and ashes.” He intensified his prayer with pleas. He provoked his hunger by fasting and channeled that hunger towards God. He provoked his discomfort with sackcloth and directed that discomfort towards God. Fasting helps us intensify our seeking of God by redirecting the energies and passions we normally fix on food to the Living God. Fasting can intensify our repentance. In the book of Joel, God tells his people, “’Yet even now’, declares the LORD, . Fasting accompanies repentance. It belongs in the company of intense actions like weeping and mourning. Fasting reminds us that repentance is nothing glib or light. Real repentance is like an “earthquake upheaval” in our souls. Isaiah describes real repentance as a seismic upheaval where, “Every valley shall be lifted up, and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain” (Isa. If your soul needs the upheaval of repentance then fasting is a great intensifier. Fasting is a fitting response to an intense situation. Sometimes the situation we are in is already intense. In such cases fasting is the right way to say to God, “I get it!” Wayne Grudem (who has influenced my last three points) writes, “. In response to the intense threat of genocide they responded with intense prayer and fasting. Fasting is often mightily used of God. After Moses’ second fast God relented from his wrath. After Jesus’ fast he was anointed by the Holy Spirit for His redemption ministry. When the leaders of the church at Antioch fasted the Holy Spirit spoke and sent out two of the most powerful apostolic missionaries the world has ever seen (Acts 1. Before God does a mighty work he often moves in His people to seek His face with prayer and fasting. I needed to fast. For a number of months and years I have been feeling what Octavius Winslow (1. I did not seem to be making progress in my walk with God and my victory over sin. I have felt my time for prayer crowded out. I have felt my conscience grow duller. I have felt my hunger for God grow faint. I looked at the people I pastor and–although I see great marks of grace in them–see a great need for more of God’s Spirit upon them. I needed to fast. I was moved to fast for revival. I believe wherever there are true Christians the Spirit of God is at work. Even when Christians are at their lowest–like when the Corinthians were visiting prostitutes–they are still the people of the Spirit (1 Cor. Having said that, how can we ever be satisfied with such a sad state of affairs. If you can be satisfied with such a sad state of affairs you are probably not a Christian. Christians were made to be filled with the Spirit, to walk by the Spirit and to repeatedly experience fresh baptisms of the empowering Holy Spirit of God (Eph. Acts 1: 8, 2: 4, 4: 3. Christians were meant to drink of the living waters of the Lord Jesus Christ. When they do they are promised that out of their hearts “will flow rivers of living water” (John 7: 3. I was not experiencing that so I set myself to fasting and prayer for a revival of religion in my soul and in God’s people. I was moved to fast for repentance. My wife Christy and I have seen that there is too much anger in our home. Our home is not a raging volcano of rage. We have a lot of love for one another and our kids. But far too often it is a place of anger, irritability and frustration. Despite the plain teaching of the Bible, we seem to believe the lie that the anger of man can produce the righteousness of God (James 1: 2. We felt compelled to deal with that more severely. We long to commend the gospel to one another and to our children so we fasted, asking the Lord to forgive us and to change us. I was moved to fast for self- control. I like food. I like it a lot. I don’t just like seconds, I like thirds. I like ice cream. No, I love ice cream. I like ice cream too much. Now earlier I wrote that food is good. I still believe that’s true. Nevertheless, 1 Peter 4: 7 tells us, “The end of all things is at hand; therefore be self- controlled and sober- minded for the sake of your prayers” (1 Pet. When you lose self- control you lose prayer. In my case, too much food made me too sluggish to pray. Food became my comfort instead of seeking God’s consolations in prayer. I needed to gouge out an eye and cut off a hand in my battle against sin (Matt. I fasted. 1. 5. I was moved to fast for a building. For over two years our church has been praying for a building. During that time we have seen remarkable answers to prayer. God has surprised us with how much money He has directed our way. It’s been marvelous but it hasn’t gotten us a building. Every time we get close to getting a building our Sovereign God moves the building to slip through our hands. I felt compelled to keep praying. Words like these from Jonathan Edwards (1. In Old English prose, the American Puritan wrote,It is very apparent from the word of God, that he is wont often to try the faith and patience of his people, when crying to him for some great and important mercy, by withholding the mercy sought, for a season; and not only so, but at first to cause an increase of dark appearances. And yet he, without fail, at last succeeds those who continue instant in prayer, with all perseverance, and . Packer, A Quest for Godliness: The Puritan Vision of the Christian Life (Wheaton, Ill.: Crossway, 1. God blesses those who will not let Him go (Gen. I fasted and prayed for a building. I was moved to fast for prayer.
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