![This is how much sugar you are [possibly] eating.](https://lemmy.world/pictrs/image/9694cd80-f133-4b02-80e3-1e937a78ea83.png){kind=link}
I was explaining this to my daughter in quite simplified terms the other day- we evolved to taste sugar and enjoy it because finding a sweet edible plant meant we had a source of energy to help us hunt that day. Pretty useful if you’re a hunter-gatherer.
So we seek out sugar. Now we can get it whenever we want it, in much more massive quantities than we are supposed to be processing. Most of us are addicted. I’m not an exception.
Oh yeah - I’ve had to start watching my carbohydrate intake for health reasons and it’s amazing just how much of that stuff is in processed food: for example “American Style Onion Rings (frozen)” from Lidl is over 40% carbohydrates - so basically the 450g pack of it has 180g of sugars and the kind of stuff your digestive system will turn into sugars.
One would think it would be only starchy foods (like bread, pasta, rice and such) and cakes and sweets that have lots of it, but no, most processed food is loaded with carbohydrates, often already directly as sugars, probably because the cheapest ingredient to bulk it up is flour.
Mind you, lots of natural or lightly processed foods have quite a bit of it - for example natural yoghurt with nothing added has maybe 6% of carbohydrates (tough yoghurt with fruit is way worse, since the adding of fruit is generally mixing it with fruit jam which has a lot of sugar) and most fruits have quite a bit of sugar (for example, common varieties of apple have about 14% of sugar - so your run of the mill apple comes with 1 spoonful of sugar included - and some varieties have a lot more) which is why there’s this funny paradox that natural fruit juice has a lot more sugar in it than the same amount of Coca-Cola (since when you make the fruit juice you throw away the fiber and most of the protein leaving a much higher percentage of sugar than originally).
Generally, the kind of stuff that has almost no carbohydrates are veggies, like lettuce or broccoli.
It’s great that you found a diet that helps with your health and works for you!
You probably know this anyway and most likely implied it, but I just want to stress that carbohydrates per se are not bad. Yes, eventually everything is being broken down to sugar, but you should not reduce carbohydrates to this function only. Oats are mostly carbohydrates, but they are whole grain with a lot of fiber and are a great source for iron (if not eaten with dairy). Their GI is in the 50s but you would have to take the whole dish into account, as rarely you’ll just sit there munching oats like a horse. Buckwheat and quinoa are often praised for their high protein content (and it’s true, they have like 10-12g of protein per 100g) but they still consist mostly of carbohydrates. A slow breakdown of complex carbohydrates gives you long term energy without raising blood sugars too much.
Yeah, it it makes a massive difference the GI index of the sugars in the food one eats, so for example it’s a lot better to consume pulses (like chickpeas) than it is pasta, since the latter is pretty much just starch and (after cooked) water whilst the former is a far more complex food with also lots of protein and fiber (only talking about macronutrients here).
Mind you, this diet of mine is not because of overweight, it’s to keep Type II Diabetes under control with as little insulin as possible and to get it into remission (so far, it has worked very well having reduced the need of insuline by about 80%), so it’s based on studies that have been done on this and is much more tightly controlled with regular checking of blood sugar levels.
But yeah, a lot of it is to reduce the intake of low GI sugars (I used to be a big consumer of bread, for example, since I live in a country with really good bread, and that stuff is for special occasions only nowadays), which means quite a lot of cuting down on carbohydrates consumption but also means replacing some with better sugars (so, say, pulse or peas instead of potatoes or pasta)
Mind you, part of the problem is that my work is sitting down in front of a computer, so even with regular exercise I simply need a lot less sugars than I used to eat - if was naturally more physically active in most days beyond the whole walk to work and back thing and two 10km runs a week, cutting down so much on carbohydrate-rich foods would’ve been a bad thing.
Still, its pretty amazing by comparison just how much excess of sugars there was in my diet previously and that was even with some care with what I ate and quite a lot of sweets avoidance.
Meat and cheese has no sugar/very low sugar too.
Yeah, but they have a lot of calories via fat (especially cheese) and what I’ve seen in my own diet (which includes regular checking of blood sugar levels), if I eat more of it (again, especially cheese) the sugar levels in the blood go up all else being the same.
Don’t ask me the exact details of how the human body does that, I’m not a specialist and this is just what I observe happens if start eating more cheese.
Which is a shame, 'cause I love cheese :(
Yeah the metabolism is crazy, crazily complicated too, we have mapped it out (badly) at around 15%…
The liver can make sugar (glycose) and there are a lot of ‘magic’ going on everywhere, but for me cutting out sugar and only eating veggies, meat and cheese was a great diet, have forgotten aboug it maybe I should check it out again…
What a shame for the cheese! Does it do that for all kind of cheese, like goat, sheep, roquefort, hard cheese (there are so many)?
Also, did you eat something specific around the same time you ate cheese?
I would get two of the local small (about 50g each) cured cheeses made out of goat and sheep milk a week and eat them, and was having trouble cutting down on blood sugar until I stopped doing it and that one change with all else being roughly the same consistently reduced the blood sugar level increases - since I have Type II Diabetes - between my “running days” (I run 10km twice a week, which by itself has a huge positive impact on it).
Around here there’s also what we call “fresh cheese” (basically cheese that hasn’t been cured) and I usually get a couple of those made of goat cheese and they don’t seem to be a problem.
Of course, this is all a bit so-so and anecdotcal since its pretty hard to control all other variables plus blood sugar seems to also be affected what you consumed days before (I’ve seen blood sugar go up long after the last meal and during a fasting period - so supposedly not because of sugar intake or digestion - which I suspect is due to the sugar stored in the liver or maybe yet another unexpected methabolic pathway).
In my experience of trying to control blood sugar levels with food and exercise, it is exactly as you said: metabolism is crazy, crazy complicated :/