Description

In this episode of Walk, Don't Run to the Doctor, Dr. Miles Hassell discusses the potential health effects of refined sugars, with a particular focus on cognitive function, dementia, heart disease, and stroke.

The conversation explores how refined sugars and refined carbohydrates—including sugar-sweetened beverages, white flour, white rice, baked goods, and processed foods—may affect the body through processes such as glycation, oxidation, inflammation, and changes in cholesterol metabolism.

The episode also explains why naturally occurring sugars in whole fruits are different from refined sugars, discusses the uncertain evidence surrounding artificial sweeteners, and offers practical strategies for reducing your sweet tooth without feeling deprived.

Key Takeaways

• Sugar-sweetened beverages are a major source of refined sugar and may contribute to cardiovascular and cognitive health risks.
• Refined carbohydrates such as white flour, white rice, and many processed foods can behave similarly to sugar in the body.
• Excess refined sugar may contribute to inflammation, glycation, oxidation, and changes in cholesterol metabolism.
• Whole fruits are different from refined sugar products because they contain fiber and other nutrients that affect how the body processes their naturally occurring sugars.
• Artificial sweeteners are discussed, with the hosts noting that observational evidence about their long-term health effects remains conflicted.
• Reducing sweets, making food at home, and gradually changing your taste preferences can help reduce refined sugar consumption.

Chapters

00:00 Introduction
06:09 Refined Sugar and Your Health
10:10 Sugar, Cognitive Function and Dementia
14:01 Refined Sugar and Heart Disease
19:15 Sugar vs. Naturally Occurring Sugar
22:10 Fruit Juice and Refined Sugar
25:06 Artificial Sweeteners and Practical Strategies

Do you have a health or nutrition question for Dr. Hassell?

Reach out to us: Web: GreatMed.org Call/Text: 503-773-0770 Email: info@GreatMed.org Mail: 4804 NW Bethany Blvd., Suite I-2, #273, Portland, OR 97229

This podcast is fully funded by our generous listeners. Support our mission at GreatMed.org/donate (EIN: 88-326-7056) Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM