Huberman Lab Podcast筆記：糖和加工食品如何影響健康
Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health
https://www.youtube.com/watch?v=n28W4AmvMDE
“So if you could pick one thing to recommend to people that want to improve their health..”
“Get rid of the sugar. Period.”“如果你只能給大家一個改善健康的建議..”
“戒糖。”— Dr. Robert Lustig，專長神經分泌學的UCSF教授 & 小兒科醫師)
最近聽到資訊最爆量的podcast
討論的主題有點多，不過都圍繞著糖跟加工食品的危害
這邊偷用https://podcastnotes.org/huberman-lab/46040/的takeaway，斷章取義簡化成個人的理解，還是建議聽原podcast比較完整
[果糖有多壞？ ]
“fructose inhibits three enzymes necessary for normal mitochondrial function (AMP kinase, acyl-CoA dehydrogenase long chain, carnitine palmitoyl transferase) — the dose determines the poison”
果糖抑制三種幫助粒線體正常作用的酵素，吃太多有毒
“Fructose: 70% of all items in the average American grocery store have added sugar because it’s highly addictive — it activates the reward center of the brain as effectively as drugs like cocaine
Fructose also dulls dopamine like drugs so you want more and more — it preferentially activates the reward center in the brain like cocaine, heroin, etc.”
70% 的超市食物有添加糖，因為糖會直接刺激獎勵中樞，令人上癮，就跟古柯鹼和海洛因一樣
（註：食品工業希望你上癮買更多）
“Fructose is a driver of leaky gut”
果糖會導致腸漏症（註：讓許多有害物質可以鑽進人體內）
“Sucrose and high fructose corn syrup are metabolically indistinguishable”
蔗糖跟高果糖糖漿對身體代謝是沒有區別的（註：一樣壞，都是一半葡萄糖一半果糖，只是蔗糖多一個鍵結所以可以結晶）
“Fructose does not mean whole fruit! The fiber in whole fruits makes fruit ok (though fiber is present in varying degrees), but not fruit juice with added sugar”
不過吃水果沒問題，因為水果有很多纖維（註：可以在腸胃形成保護層降低果糖的作用），但果汁不行
“The recommendation for children is no more than 12g of added sugar per day”
小孩子一天不應該吃超過12克的添加糖（註：隨便都會超過）
[脂肪與代謝問題]
“Fat is not fat — there are three fat depots: (1) subcutaneous fat — ‘big butt fat’; (2) visceral fat — ‘big belly fat’; (3) liver fat
It takes about 22 pounds of subcutaneous fat to become metabolically ill
It takes about 5 pounds of visceral fat to become metabolically ill
It takes about ½ pound of liver fat to become metabolically ill”
不同的脂肪對於身體的影響不一樣，要10公斤皮下脂肪才會造成代謝問題，2.2公斤的內臟脂肪，或0.22公斤的肝脂肪
“Understanding fat: alcohol and sugar are the most metabolically egregious because they affect the liver directly; stress is the second most metabolically egregious because it affects visceral fat; fat is the least important in terms of metabolic health — it looks the worst but is least important”
對肥胖/代謝健康而言，酒精跟糖是對最糟的，因為會直接造成脂肪肝，再來是壓力，最後才是皮下脂肪
“Glucose travels through your body and generates an insulin response; fructose goes straight to your liver and generates fat”
葡糖糖刺激胰島素（註：刺激脂肪堆積）；果糖直接在肝臟堆積脂肪
“Fats release pro-inflammatory cytokines: the fat cell has a storage place; the storage cell fills up and spills over — the breakdown of this ‘grease’ is the problem that causes inflammation”
脂肪太多會造成身體發炎
“It has nothing to do with calories — “If you get the insulin down, you’re not shunting energy to fat. You can lose weight. Your fat will give up the triglyceride stored in it as soon as the insulin goes down.” — Dr. Robert Lustig
減肥跟卡路里沒什麼關係 — 重點是胰島素。胰島素低，就不會在脂肪儲存能量，就會瘦
“What makes insulin go up: refined carbohydrates, sugar, byproducts in cornfed meats”
什麼會刺激胰島素分泌呢？精緻澱粉，糖和用玉米飼肉的副產品
“Intermittent fasting gives your liver a chance to offload what it’s stored”
間歇性斷食如168可以給肝臟一點喘息的空間，釋放儲存的脂肪
[對自己負責？]
“The food industry mantra: you have your own choice and personal responsibility
The problem is, that personal responsibility doesn’t work!”
菸商和食品業者跟你說你可以自己做決定、為自己負責，但大部分的人其實沒辦法！
“Four criteria for personal responsibility: (1) knowledge — most don’t even know what the problem is; (2) access — in this case, access to healthier choices; (3) affordability; (4) externalities — your choice can’t hurt anyone else”
要讓人們能為自己的選擇負責有四個條件：了解問題的知識、可得的替代方案、負擔得起的成本、你的選擇不會傷害他人
[超加工食品]
“NOVA food classification, understanding through example:
NOVA class 1: apple picked off a tree
NOVA class 2: apple slices, destemmed, deseeded, deskinned
NOVA class 3: apple sauce, cooked, macerated, possibly added preservative
NOVA class 4: McDonald’s apple pie”
NOVA 1 Unprocessed or minimally processed foods 原型食物，如蘋果本人
2 Processed culinary ingredients 加工食材，如蘋果乾
3 Processed foods 加工食物，如蘋果醬
4 Ultra-processed foods 超加工食物，如麥當勞蘋果派
“go look at the nutrition facts label and anything that has more than four is NOVA class 4”
如果你不知道什麼是超加工食品，那就看看成分表，有超過四種原料的基本上都是超加工食品
“Ultra-processed foods are not food — they’re consumable poison”
超加工食物根本不是食物，只是可以吃的毒藥
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目前戒糖對我來說還太困難，要戒添加糖可能都有點勉強（畢竟連滷肉飯都會加糖…），還是先從避免超加工食品跟降低添加糖/酒精攝取開始好了
或許哪天就可以下定決心跟添加糖還有冰淇淋說再見…
