Note: this one is a long article – My original intention was to make it short and to the point to help you understand exactly why three certain foods cause disease. The problem I came across is that there are many, many ways by which these three foods drive the progression of poor health and modern disease, and I want to give you all this information so that you have many good reasons to start working to avoid them. That being said, I know that most of you probably don’t want to sit around reading on and on about the many reasons these industrial not-so-foods are so dangerous. To solve this problem I wrote this article in a particular format: the article is written to provide as much information as you want. Begin reading and, when you’ve decided you’ve got your fill, feel free to head over to the final section, in which I wrap up and give you practical advice you may want as you go on your merry way. If you feel like being a champ, or have found yourself with ample time to read through, feel free to go all the way through, which will give you extra reasons to avoid these three not-so-foods.
So again, I encourage you to start reading, and when you feel like you’ve gotten the point, head over HERE for a wrap-up and some practical advice!
Over the millennia the human diet has changed drastically. Imagine back to where we started – from our primate roots spending long days munching on plant foods, to the more evolved hunter-gatherer species getting ample nutrition from both plants and animals. Fast forward to around 10,000 years ago to the days when our ancestors learned to grow their own food (agriculture), and then even further along to the past century where we gained the ability to produce these foods in large quantities (industrial food production).
Each step forward has given us added benefits, most of which is a more stable, more efficient food supply. As our species has progressed we have designed newer, more efficient ways to produce the nourishment we need, and thus have enabled the support of increasingly large populations. Unfortunately, each step has brought along other changes, many of which may not have been for the best.
People (myself included) love to debate the topic of dietary progress from an evolutionary perspective, discussing how each step forward in time may have been a step closer to poor health. For example, the shift to agriculture, in which we began consuming large amounts of grain, may (or may not) have greatly harmed our health. Similarly, many have argued that we would all benefit from stepping away from the hunter-gatherer shift to relying heavily on animal foods, back to one focused heavily on plant foods. Meanwhile, others argue that this adaptation to eating meat has greatly improved the functioning of our bodies, and thus it should be a component of a healthy diet.
Now, many of the viewpoints on the dietary advancements of our species are controversial, but there is one thing that is not controversial. This well-established, non-controversial topic is the focus of today’s article. That is, the latest shift – the shift to diets based on industrial foods – has been disastrous for the health of our species.
It is clear that numerous problems have arisen from the switch to a civilization based on industrial food. With this article I will show you why.
Beginning with the basics
When learning the basics of building a healthy diet, we must understand that today there is much unnecessary confusion over which foods are healthy and which ones are not. This dietary confusion arises not because the decisions for how to begin eating healthy really are that complex – but rather, because the method of studying nutrition has been not-so-scientific. But we won’t get into that (remember, we discussed this back here), and instead will jump straight into how the decision to consume healthy foods can be simplified down by choosing to avoid industrial not-so-foods.
The bottom line is, as our species evolved over millions of years, our diet changed drastically with various ratios of plants:meat:grains, but one thing was always constant: we ate food. The stuff that we ate came from the earth. It was organic and still in its whole form (“whole” meaning the cellular structure was still intact; nothing had been processed out of the food itself), with only minimal processing due to slicing, sprouting, fermenting, or cooking.
This all changed in the last century when technology got ahead of biology, and people started making strange forms of ingredients that no longer fit the traditional defintion of food. With this latest advancement, the integrity of the food itself was dismantled, and the product was something far from a food that the human body is capable of processesing safely and effectively. The implications for our biology have been disastrous, as our biological bodies no longer fit in this industrial world where they are fed industrial foods.
The bottom-line is, you can fuss all you want over which foods should be in your diet, but unless you get these industrial not-so-foods out of your diet, there is a fair chance your time and energy is better spent elsewhere.
Industrial Not-So-Foods
The human diet made a rapid shift in the last century from one centered on a variety of real foods to one centered on foods made from not-so-food ingredients. These ingredients now form the foundation of the western, industrial diet, and the implications to our health have been disastrous.
Industrial not-sofoods are made up of numerous dangerous components, but today I want to focus on the three key components that play the most significant role in programming the human body for poor health: sugar, refined grains, and vegetable oils.
Why are these the chosen three? Quite simply, because they are dangerous in high doses and are regularly consumed in high doses. See the problem here?
As you go throughout your day, take a few moments to look at the ingredients in everything you eat. Unless you have taken care in the past to do some serious work on your diet, I can almost assure you that everything you eat contains at least one or two of these industrial ingredients. Even worse, it is likely that most of what you eat is made up of all three.
Because most people get most of their calories (around 60%) from sugar, refined grains, and vegetable oils, and because these foods are so incredibly detrimental to the health of the human body, then until they are removed from your diet, any other dietary choices you make will likely lead to only modest gains and will very likely lead to much frustration. This is why I highly recommend making the removal of these three industrial products the first step on your road to good health. If you begin by removing the foods that we all agree are programming your body for disease, then you can begin by making a large leap forward.
How to disrupt a healthy body
Let’s shift gears here and begin thinking about the big picture of what makes a healthy body. When embarking upon the road to good health there are several key ideas to keep in mind:
First, a healthy body is a body that can easily burn both fat and glucose
- We are omnivores, and therefore our diet is composed of a mix of macronutrients. A healthy body is one that can properly manage any source of energy
- From a mechanistic point of view, this means high insulin sensitivity and low resting insulin levels, which in turn will result in normal, stable blood sugar levels.
Second, a healthy body is a body that has low systemic inflammation and proper oxidative stress management.
- Inflammation and stress are both important biological processes, but it is important that both of these mechanisms are properly managed.
- Generally speaking, both inflammation and oxidative stress should be acute responses – this means they are elicited by the body when the need is there, but they then go away quickly, along with the original problem.
- When either inflammation or stress turns chronic, meaning that they do not return to baseline once elevated, then they can be incredibly dangerous.
When I think about the many reasons that sugar, vegetable oil, and refined grains are dangerous, I think about how these three industrial concoctions disrupt these key factors making up a healthy body. These three industrial ingredients send direct, dangerous signals to the body, disrupting our ability to handle both fat and glucose by causing insulin resistance and inflammation. Furthermore, they interact with biomolecules and tissues throughout the body, playing key roles in causing inflammation and oxidation.
To get started, let us be clear on exactly what we are discussing:
Sugar: When I use “sugar” in this article, I specifically mean the combination of fructose & glucose. This most often comes from the white, grainy, sweet stuff that we generally think of as sugar. This also expands to include any type of syrup – high-fructose corn syrup, brown rice syrup, etc.
Take care to note that the concepts involving sugar also include fructose from fruit, if taken in high doses or from refined foods (e.g. fruit juice). Fruit sugar is fructose, so processing fruit and consuming its juice falls under the same umbrella as all other fructose
Vegetable Oil: Canola, cotton, soy, rapeseed, sunflower seed, etc. These are polyunsaturated oils that are extracted from foods that contain small quantities of oil.
Refined Grains: Any grain that has been processed beyond the basic level of sprouting or cooking. If it isn’t “whole grain” it is a refined grain. Some of the ideas presented for refined grains can also be extended to include whole grain.
Overview – why are these foods so bad?
- Sugar, vegetable oil, and refined grains are empty calories – they don’t deliver any nutritional value and, rather, are sort of just like fillers that don’t do any good, and instead just do bad.
- Moreover, each of these foods is really bad for specific reasons:
Sugar – specifically fructose:
- Fructose is particularly dangerous because of the unique way in which it is processed by the body. It has its own metabolic pathway, which differs from glucose. Because glucose can be used by every cell in the body, it is much easier and efficient to break down. Fructose, on the other hand, can only be processed in special locations, the most significant one being the liver.
- When sugar is processed by the liver it can be used directly for energy. However, sugar is not typically consumed in a system that is low on glucose and calories overall. Instead, the liver tends to put it straight into storage, which means that sugar gets converted straight to fat and ships it out in lipoprotein particles – these are the particles well known for clotting arteries (e.g. LDL).
- Because sugar also contains glucose, it spikes insulin, putting the body in a vicious insulin cycle and chronic fat storage mode.
- Overall, consuming fructose puts a heavier load on the liver – in response, the liver converts fructose to fat (in turn raising your cholesterol and LDL), and can cause fatty liver disease, which affects around 100 million people in the U.S.
Vegetable Oil:
- These oils come from plants, which can even be plants we wouldn’t consider food, like cotton or rapeseed. These plants generally contain low amounts of oil – try finding the oil in the flowery rapeseed plant. Because the oil is not easy to remove, we need industrial methods to retrieve it – this means lots of heat, lots of pressing, some more heat, and then some chemicals.
- The product is a highly damaged lipid. In more technical terms, the fragile polyunsaturated lipid is easily oxidized – this means that the lipid has been chemically modified and the molecule is primed for dangerous reactions in the body
Refined Grains (or more generally, Refined Starches):
- Refined grains can be dangerous for two main reasons. Chief among them is their tendency to spike insulin. Grains are composed of starches, which are long chains of glucose – glucose is the primary molecule which causes an insulin response, putting the body in fat-storage mode. This isn’t a problem in and of itself, but when that grain is refined the glucose is easily and quickly absorbed, and this causes a large load of insulin to be released (an insulin spike).
- Compared to the other two, refined grains may seem rather benign. The problem is that refined grains now form the base of pretty much every single food we eat. These large quantities of refined grains can be disastrous because, when consumed all day every day, they put the body in a chronic insulin spiking cycle
- Furthermore, refined wheat contains gluten, and it is common (up to 30% of the population) these days to have a sensitivity or allergy to gluten.
Damaging the metabolism
Now that you understand why these three industrial ingredients can be dangerous, let’s get into the mechanisms by which they disrupt a metabolically healthy body.
Remember, a metabolically healthy body is one that is:
- insulin sensitive – it responds to glucose with lower amounts of insulin
- metabolically flexible – it can handle both glucose and fat
- low-inflammatory – the inflammatory response is short-term; systemic inflammation is low
- low levels of circulating fats and glucose – due to high insulin sensitivity and normal energy balance
This metabolically healthy body is damaged by:
- irregular and excessive insulin stimulation – this leads directly to fat accumulation, insulin resistance, diabetes, and all the other diseases that go hand-in-hand
- excess fat accumulation – high levels of circulating fats interfere with insulin signaling, can cause inflammation, and can increase the risk of artery clogging
- excess oxidation and stress – high amounts of these cause damage to biomolecules and tissue throughout the body
Refined sugars and grains spike insulin
Let’s start with irregular and excessive insulin stimulation, and in turn, excess fat accumulation. Insulin is the body’s energy storage hormone. When we eat, insulin is released, telling the body that energy is coming in and that it needs to store some of that energy. This way the body has energy during times of the day when we are not eating, like at night. While this was once a beautifully balanced system keeping the body in a homeostatic state of healthy weight, the day that these industrial ingredients were added to the diet changed everything.
First off, refined grains and sugar, due to their highly refined nature, quickly release glucose into the bloodstream. This spike in glucose causes a spike in insulin, causing the body to jolt into fat-storage mode. This, itself, is a problem because a large spike in insulin results in a strong signal to store fat – but it gets worse because that large insulin spike causes a blood-sugar crash. When blood sugar crashes, the body goes into a panic, and the result is a race for anything that will get blood sugar up again – something containing more refined glucose. When blood sugar is spiked again, insulin spikes again, and all of a sudden you are in a vicious blood sugar / insulin cycle, putting you in a stressful fat-storage mode all day.
When you are put in fat storage mode all day every day, fat gets stored all day AND fat is not allowed to be burned throughout the day. The result is the accumulation of excess fat, and in turn, the loss of insulin sensitivity (click here for the full story on this mechanism).
Let me recap: consuming refined grains and sugar causes a spike in insulin. When these are consumed throughout the day the body is put into a chronic fat-storage mode. When the body is put in a chronic fat storage mode it loses its ability to handle both glucose and fat, which is termed metabolic inflexibility. This is why fat accumulates so easily in the body in this day and age.
Now let’s talk about how this insulin signaling problem gets worse:
Fructose: consuming sugar creates a load of calories that the liver must deal with. Because the body is in fat-storage mode (due to the high insulin), the liver understands that it needs to store the energy from the fructose calories. When this happens the liver creates triglycerides from the fructose molecules and ships these out in lipoproteins – these lipoproteins contain triglycerides and cholesterol, and therefore high levels of triglycerides and cholesterol are created.
Vegetable oil: When we consume vegetable oil (or any highly concentrated fat source) while in this high insulin, fat-storage mode, this is just an extra dose of calories that the body must store. Because vegetable oil is a highly reactive form of fat, when it gets stored it is free to react with other molecules or tissues wherever it ventures to throughout the body (much more on this later).
Recap: Consuming refined grains puts the body in fat-storage mode. While in this fat storage mode the consumption of fructose or vegetable oil puts an extra load on the liver to store fat.
- The consumption of either fructose or vegetable oil alongside refined grains results in the synthesis of lipoprotein particles comprised of both fat and cholesterol.
- When the triglycerides come from vegetable oil they are likely in a damaged, highly reactive state, primed to react with other fats inside the particle, the particle itself, the artery wall through which it travels, or any number of other molecules or tissues it interacts with as it travels throughout the body.
Interlude
By this point it should be easy to see that consuming refined grains, sugar, and vegetable puts the body in a dangerous state. In this state energy is stored, fat is unable to be burned, and high levels of dangerous fats circulate throughout the body wreaking havoc wherever they go.
This is the state you put your body in when you consume these three industrial not-so-foods throughout the day.
By this point you probably have enough reason to begin cutting these foods out of your diet. If you feel you’re there, feel free to head over HERE for a brief recap and some practical information to get you started on this journey to a diet based on real food.
If you feel like you need more information regarding the dangers of these frankenfoods, please do keep reading. The story is really only just beginning.
Excess fat accumulation, insulin resistance, and diabetes
Excess fat accumulation in conjunction with insulin stimulation causes insulin resistance, a state in which higher-than-normal levels of insulin are needed to handle a load of glucose. This results in the release of even more insulin to force blood sugar levels down. Unfortunately, this is a vicious feedback loop, as insulin resistance puts the body in a state where energy is stored and it is very difficult to oxidize (burn) fats, which leads to more fat accumulation, higher levels of insulin, and therefore even more insulin resistance. This state eventually turns into full-fledged diabetes when the cycle is repeated over years.
Currently, an estimated 50% of Americans are insulin resistant, meaning they are incapable of properly managing carbohydrate. 70% of Americans are overweight and over 30% are obese, reflecting the incredible fat accumulation problem we have on our hands. As is very easy to see, when our primary fuel source is refined carbohydrate, sugar, and vegetable oil, the implications are disastrous.
As just discussed, consuming refined grains and sugar stimulate insulin, putting the body in fat-storage mode, causing excess fat storage and the inability to burn fat. When that fat is unable to get oxidized it accumulates in the blood and spills over into other organs – by this point this excess fat can interfere with the insulin receptor causing insulin resistance.
This fat accumulation problem is exasperated by the excess calories that are put into the body from vegetable oils, refined grains, and sugars. All these extra calories that enter the body while in fat-storage mode just result in more fat. This extra fat leads to a larger overflow of fat, resulting in more fat interference with the insulin receptor.
Now let’s see how insulin resistance gets worse when the calories come from vegetable oil.
Let’s zoom down to the level of the insulin receptor. This receptor is on most cells in the body, the most relevant of which are the liver, muscle, adipose (fat-storage) tissue, and pancreas. In each of these cells is a large number of mitochondria which are responsible for burning fat to create usable energy (i.e. ATP). Burning food calories for ATP is an incredibly complicated process, consisting of the production of a whole host of molecules, the balancing of ions, and much more. Don’t worry about any of these details, just understand that it is an incredibly complex system that nature has worked out to work in a beautiful, delicate balance.
Now imagine taking highly reactive fats from the vegetable oil you consumed and throwing it into this system, along with the system that is your body. The results are not good, and include things like DNA damage, malfunctioning proteins, damage to arterial walls, dyslipidemia and more (check out Grootveld et. al. for some insight into the details).
A damaged metabolism is a primary cause of heart disease
Let’s rewind back to an overloaded liver that is in fat-storage mode. When refined carbohydrates are consumed (e.g. sugar an refined grains) the body gets put in fat-storage mode. Because high levels of sugar in the blood is incredibly dangerous, the body knows that this excess energy must be taken care of (i.e. stored away) ASAP.
When we talk about excess carbohydrate that must be stored away we must understand a process called de novo lipogenesis (DNL). When excess carbohydrate is delivered to the liver it is converted to fat via DNL. This fat then gets shipped out via lipoprotein particles – these are the vesicles that transport fat throughout the body. Specifically, the liver ships out this newly made fat in the form of triglycerides, and these triglycerides ride along in vehicles called VLDL, which later gets turned into LDL (the well known “bad cholesterol”).
If you are following along, you can easily understand what this means. Consuming high levels of refined carbohydrate causes excess production of triglycerides and VLDL, which results in high levels of LDL – yes, this means that consuming refined carbohydrate puts you at a higher risk of developing atherosclerosis.
This problem gets worse when that carbohydrate source is fructose, because if you remember, fructose is not metabolized throughout the body and instead is primarily metabolized by the liver. This means that when you consume sugar, the liver gets an even larger load from which it is forced to synthesize triglycerides (DNL), causing high levels of triglycerides, increasing LDL levels, and overall producing a pro-atherogenic lipid profile.
Atherosclerosis is more than just the clogging of arteries due to high levels of circulating fats. Other factors must also be present, such as damage to the arterial walls. This damage can be caused by a number of mechanisms, most of which relate to oxidative damage and inflammation, which I will discuss in depth next. For a full overview of the process, check out my article on atherosclerosis.
Recap: When sugar, refined carbohydrates, and vegetable oil are consumed in a chronic fashion, dyslipidemia (e.g. high levels of triglycerides and LDL) occurs because the liver is forced to produce high quantities of triglycerides. Furthermore, these foods cause insulin resistance (discussed previously), which in turn causes high blood sugar levels. High blood sugar results in damage to the arterial wall, creating opportunities for LDL particles to slip through and begin the clot formation process.
Interlude
As you can see, consuming sugar, refined grains, and vegetable oil is an incredibly efficient method to program your body for disease. It is easy to see why removing these three foods from your diet can have major benefits for your health.
If, by this point, you get the message and are ready to move on to some practical information, head over here.
However, if you still aren’t convinced, or are ready for even more reasons why these three industrial not-so-foods are so terrible, keep on reading.
Oxidative Stress and Inflammation
Oxidative stress and inflammation are hallmarks of disease promotion and aging.
- Inflamed adipose tissue goes hand in hand with obesity and insulin resistance.
- Inflamed arteries are primed for developing plaques, leading directly to heart attacks, strokes, or any number of other vascular diseases.
- Inflamed brains result in dementia, Alzheimer’s disease, and any number of other neural degenerative diseases
Let’s talk a little bit about how each of our three frankenfoods causes these problems.
Vegetable oil
To fully appreciate the deleterious effects of vegetable oil, we need to understand a little bit more about biochemistry of lipids. I know that might sound boring or intense, but I will do my best to make it simple and straightforward.
Lipids are generally categorized by their level of saturation. Less saturation means there are more opportunities for reactions, meaning a lipid like a polyunsaturated fat is much more unstable than on that is more saturated.
If “less stable” sounds scary to you, you’ve got it correct. Polyunsaturated fats can be dangerous because, when damaged, they easily react with other molecules or tissues. While, yes, the key here is “when damaged,” don’t take that to mean that it is a rare event, as vegetable oil is full of damaged lipids.
Polyunsaturated fats are important for a well-functioning body (e.g. structurally sound cell membranes), and this is why consuming good quality sources of these fats (e.g. nuts, seeds, and fish) is really important. However, when these polyunsaturated fats come from sources that have been subject to all sorts of mutilation (e.g. high heat and/or high pressure), they get damaged, as is the case with all vegetable oils. Once these oils are damaged and consumed they are free to go off and wreak havoc wherever they go.
And well, where do they go?
They circulate throughout the bloodstream, where they are free to react with the arterial wall, causing damage to that wall. A damaged, inflamed arterial wall is a prime spot for an atherosclerotic plaque to form.
Where else do they go? They get packaged inside lipoproteins where they can react with the particle itself, causing a damaged LDL particle, which can then get stuck in an artery wall and cause a plaque to form.
How about one more spot for you: that damaged fat typically gets stored somewhere, and wherever it is stored it is free to react with neighboring molecules. If that damaged lipid is stored in adipose tissue, which is where it really should be stored, it can react with other fats or the adipose cell itself, causing insulin resistance and inflammation in the adipose tissue. If that damaged lipid is stored in muscle it can react with the insulin receptor in the muscle, causing insulin resistance in the muscle.
And then, of course, the scariest of all – polyunsaturated fats are a major structural component of cellular membranes throughout the body, including the brain. These membranes are central to a well-functioning body. When the structural integrity of cellular membranes is disrupted, such as when the membrane is made up of damaged, reactive lipids, then the ability for the membrane to do its job will be disrupted. This includes crucial functions like keeping bad things (e.g. infections) out, general cell communication, and signal propagation.
Sugar and refined grains
Elevated blood sugar, termed hyperglycemia, is a very efficient way to cause inflamed blood vessels. Glucose is actually toxic, which is why blood sugar levels are tightly controlled in a healthy body, and is also why diseases like diabetes can be deadly. When the body loses the ability to control that blood sugar, as is the case with insulin resistance, blood sugar levels can rise. That excess sugar in the blood then reacts with arterial walls, along with other molecules in the bloodstream, creating dangerous compounds like AGE’s, aptly named because they, well, damage tissue and make you age.
When that excess sugar in the blood interacts with the artery wall, inflamed, damaged arterial tissue ensues – at this point you know what this means – arterial plaques and heart attacks.
There is an additional mechanism by which refined grains can cause inflammation: gluten. While I try to stay away from this topic because it seems to have gotten too much publicity, gluten can be incredibly dangerous for those that negatively react to it. Yes, this of course includes those with celiac, but it also can cause problems of a lesser degree to many others. Even if you don’t have a full-blown allergic reaction to gluten, there is a good chance that gluten is negatively affecting your health, causing chronic inflammation and all the problems that come along with it.
While it is highly debated as to how many people are negatively affected by gluten and the extent of this reaction, understand that up to 30% of the population may be sensitive to gluten. Even if you don’t notice that gluten is causing inflammation, that low-level inflammation, mixed with all the other deleterious effects discussed today, can result in pathophysiological conditions.
Wrap Up
If you’ve made it this far, congratulations, you are well on your way to understanding how industrial foods made of sugar, refined grains, and vegetable oils are primed for causing disease. At this point I hope you understand that chronic disease is a product of a diet based on these industrial not-so-foods, and that you have a general idea of the underlying mechanisms by which they cause disease.
I want to give a word of caution here – if you have made it this far and feel a sense of foreboding – a sense that we are all destined to die an early death due to clogged arteries, inflamed body tissues, and a glucose/insulin system that has gone off the rails – I want to ensure that this sense of foreboding is used productively.
Yes, consuming a diet based on industrial foods will likely lead to a broken down body that suffers from any number of diseases. However, it doesn’t have to be this way.
It is absolutely possible to shift your diet to one focused on whole foods – one that rarely includes industrial foods and thus, one relatively free of the problems described herein.
I use the term “relatively” in that previous sentence because, even if you remove all industrial foods from your diet, you may find that you have some problems that continue. This is nothing to be afraid of because, rather unfortunately, there may still be some work to do going beyond this point that has to do with finding an ideal real foods diet for you.
Nevertheless, getting industrial foods out of your diet is an important first step towards good health. Moreover, it very well could be the only step that you need for your body.
To find out how to get started, continue here.
References
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