111: What Exactly is Sugar?

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve breaks down the fundamentals of sugar—what it is, how it works in our bodies, and why it’s so important to understand its impact on our health. From the chemistry of glucose, fructose, and sucrose to the effects of high fructose corn syrup and the rise of carbohydrate addiction, he dives deep into how sugar consumption has skyrocketed over the decades and the health challenges that come with it. He shares practical insights into why avoiding sugar and plant-based carbohydrates can transform your health and improve your quality of life.

[00:01 - 08:22] What is Sugar?

Sugar molecules come in simple forms (glucose, fructose, galactose) and combined forms like sucrose (table sugar).

Sucrose vs. High Fructose Corn Syrup: Sucrose and High Fructose Corn Syrup are both similar but high fructose corn syrup is slightly more toxic due to its higher fructose content.

Glucose is the primary energy source but becomes harmful in excess.

The total glucose in your bloodstream equals just two teaspoons of sugar—much less than what most people consume daily.

[08:23 - 12:17] The Rise of Sugar Addiction

Sugar intake has risen dramatically, from two teaspoons per day in the 1960s to up to 65 teaspoons in 2015.

Food companies add sugar to products to increase sales by fostering addiction.

Blood sugar refers specifically to glucose, not combined sugars like sucrose.

Carbohydrates fail to satisfy hunger and instead stimulate constant eating.

[12:18 - 16:35] What Happens When You Eat Sugar?

Enzymes in your saliva begin breaking down sugar into glucose immediately.

Sugar gets used for immediate energy, stored as glycogen, or converted into fat.

High sugar intake raises insulin levels, blocking fat burning and keeping hunger elevated.

Even non-sugar sweeteners can trigger insulin production and hunger responses.

[16:36 - 26:25] Health Risks of Carbs

Excess sugar consumption is linked to obesity, diabetes, and other severe conditions.

Limited glycogen storage proves glucose isn’t the body’s primary energy source.

Fat provides cleaner, more efficient energy compared to glucose.

Glucose metabolism generates free radicals, increasing the need for antioxidants.

[26:26 - 28:41] Closing Segment

Avoid table sugar, high fructose corn syrup, and processed foods.

Focus on animal-based foods for energy and nutrients.

Limit vegetables that grow below ground and ultra-processed foods.

Reducing carbs keeps insulin low and promotes fat burning.

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Tweetable Quotes:

“Your body can make all the glucose it needs because it doesn't need that much, all the glucose it needs out of fat and out of protein. So you never have to eat a plant ever.” - Dr. Steve Hughlett

“The way you keep your insulin levels low, is don't put glucose in your blood. The way you don't put glucose in your blood is, don't put carbohydrates in your mouth. It's really that simple.” - Dr. Steve Hughlett

“Carbohydrates increase hunger. Why do we eat all the time? Because we're eating carbohydrates that don't keep us full.” - Dr. Steve Hughlett

“If you're very obese, I would not eat plants that grow underneath the ground.” - Dr. Steve Hughlett