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Podcast #127 from http://www.bengreenfieldfitness.com/2011/01/episode-127-why-saturated-fat-wont-kill-you-but-vegetable-oil-will/ Introduction: In this podcast, why saturated fat isn’t bad and vegetable oil couldkill you; what’s the difference between fructose in fruit and highfructose corn syrup; how to use hemp protein; is it OK to take Advil before exercising, advice from an 80 year old guy who raced anIronman; what is the difference between threshold and VO2 max;and do special breathing techniques make you perform better?Ben: Hey, folks. Ben Greenfield here, and in today’s feature topic, I’vegot Udo Erasmus coming on. This is a guy who knows more aboutfat than just about anybody on the planet. He’s written a book, FatsThat Heal Fats That Kill, so I would highly recommend that if you want to understand this whole fat debate a little bit more that youlisten to that interview. We have a Q&A, and a very important announcement about theQ&A that you shouldn’t miss if you’re a regular listener to thepodcasts or somebody who wants to ask questions for the podcast. And of course, just a few special announcements before we rock androll. Let’s jump right in to this week’s content forBenGreenfieldFitness.com. Folks, I am no longer taking questions for theBenGreenfieldFitness.com podcast via e-mail. I’ve instead set up aform on the website. And that form can be found on the show notesfor any podcast episode. So whenever you have a question, just gotoBenGreenfieldFitness.com, click on the show notes. So forexample, you’d click on the show notes for this episode, this isEpisode No. 127, and down by the Q&A, there is a little form that you can fill up. So that will allow you to effectively ask me aquestion and have that question get directed straight into a Q&A folder that I am able to view. The reason I’m doing that is because I was literally getting hundreds of e-mail questions each week, andit’s getting very difficult for me to navigate through, filter thosequestions and effectively be able to take care of you. So now we areusing that form. The only exception to that rule is that if you havethe free BenGreenfieldFitness i-Phone app, you can continue to ask  your questions through that i-Phone app and then of course, youcan also ask your questions toll free 877-209-9439, or you canSkype me at username pacificfit.The other announcement that I have for you is that I will bespeaking in Sacramento, California, on January 22
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at a health
 
event. That’s going to be a Saturday evening, and I will put a link inthe show notes of this episode, Episode No. 127, if you’re interestedin attending that event and meeting me, or in listening to thespeech that I’m going to be giving on how to make your health moreprosperous in 2011. So let’s go have a move on to this week’slistener Q&A.Patrick asks: Is there any validity to the claim that taking in natural sugars issomehow less damaging to your body than processed high fructosecorn syrup (HFCS) or refined (white) sugars? I’ve heard that it hasto do with what your body “recognizes as food,” but haven’t heardany convincing evidence that your body knows the difference
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Ben: To make this question a little bit more specific, let’s go ahead anddelve in and look at the difference between a natural sugar, like thetype of sugar you’d get from, say, fruit, versus the type of sugar youget from high fructose corn syrup, because as most of you probably know, fructose is the primary sugar in fruit and of course, fructoseis also a component of high fructose corn syrup. Fructose itself is basically what’s referred to as a simple sugar. There are threesimple sugars that are in our diets or in our foods or in nature, andthose are glucose, galactose and fructose. Now, fructose isinteresting because it is processed by the human body a little bitdifferent than glucose. And the reason for that is because fructosegets absorbed by the intestine the same way as the other sugars that you consume do. And it gets basically transported from theintestine via a special type of transport protein into your bloodstream. But the interesting thing is that this process is notregulated by the hormone, insulin. When you consume somethinglike glucose, insulin is released by your pancreas and it either willtransport the glucose into your liver where the glucose could bestored as carbohydrate or converted into fat, or it’ll transport thatglucose into your muscles. Fructose, however, is not somethingthat is controlled by insulin. So when you consume fructose, youdon’t get that same insulin release. Now the reason that that might be a bad thing for some people is because if you don’t get thatinsulin release, and you don’t get that surge in insulin afterconsuming a meal that contains fructose, you don’t get the sametype of appetite suppressing effect as you would from a meal that iscausing that release in insulin and the storage of the blood sugars.In addition, fructose has been associated with a high conversion inthe liver into what are called triacylglycerols or triglycerides, whichare circulating fatty acids and so they can really have an effect interms of your weight gain, as well. Now, of course, that’s only anissue for you if you’re sitting down to a meal of say, four apples, oreight tablespoons of high fructose corn syrup. In most cases, mostpeople, especially physically active people don’t need to worry or
 
fret too much about moderate amounts of fructose intake. But thequestion is, what is the difference between getting your fructosefrom something like a fruit, or something like high fructose cornsyrup. And although the actual fructose molecule per se is very similar between high fructose corn syrup and the fruit that you would get in say, something like an apple, there are other elementsin a piece of fruit that go way beyond the high fructose corn syrup.Specifically, you’re getting fiber, you’re getting water, you’re gettingphytonutrients and you’re getting the synergistic interaction of allthe components in that fruit. And you take something as simple asthe fiber in that fruit, and that’s going to automatically slightly lower the glycemic index or the rate at which that fructose is goingto be released into the blood stream. And so you get a little bitmore stabilization of blood sugar levels when you consume yourfructose from a fiber and water and phytonutrient-containingsource versus consuming your fructose from a high fructose cornsyrup source. Now, one of the bigger issues to me for high fructosecorn syrup is the corn part of high fructose corn syrup. Becausemost of the corn that you’re going to find in a high fructose cornsyrup that’s in processed foods or preserved foods is going to begenetically modified corn. And there are a lot of unknowns outthere when it comes to genetic modification and its potential effecton the human body. I wouldn’t necessarily come right out and say that you’re going to get cancer, you’re going to grow a third eyeball, but I personally try to steer clear of these many genetically modifiedagricultural products as possible simply because I don’t really see alot of research out there proving that they’re going to be safe toconsume. I don’t see a lot of research out there either that provesthe opposite, but I like to play it on the safe side and not consume alot of genetically modified food. So you’re getting that corncomponent of high fructose corn syrup and then there are a lot of issues that high fructose corn syrup in terms of the damage that ithas been shown to cause. For example, the consumption of highfructose corn syrup is linked to diabetes and insulin resistance. It’shighly correlated to obesity and deposition of especially abdominal- based belly fat cells. It’s linked to high blood pressure; it’s linked tohigh triglycerides, which I mentioned that because it so efficiently converted into triglycerides in the liver, furthermore it can causedamage to the liver with something called fatty liver disease. It canproduce a higher amount of uric acid in the blood, which can lead touric acid crystals forming in your joints and the name for that isgout. A lot of people who drink a lot of soda, especially with highfructose corn syrup, increase the risk of gout. High fructose cornsyrup can potentially have detectable levels of mercury in it, andthat’s because they use caustic soda to separate the corn starch fromthe kernel when they make the corn part of high fructose cornsyrup. And that caustic soda actually contains traces of mercury.
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