The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote good
health and is not intended
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to take the
place of personalized
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professional care.
The opinions and ideas
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expressed are
those of the speaker.
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Viewers are encouraged to
draw their own conclusions
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about the information presented.
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Hi, my name is Sheryl McWilliams
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and welcome to Wonderfully Made.
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Are any of you like me,
you like things that are sweet.
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Well today we are
gonna be talking about
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the sweet things of
life particularly sugar,
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we like to welcome as
our guest Dr. Timothy Howe.
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Welcome, Dr.
Howe. Thank you Sheryl,
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it's good to be here
with you on Wonderfully Made.
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Good. Well, I have
a huge sweet tooth,
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I always have and it seems
to get worse as I get older.
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So, I am curious what
does sugar do to the body.
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Well you know there is
this idea that sugar is bad
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for you that's not
really true saying that
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sugar is bad for you
is really a little bit
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like saying
gasoline is bad for your car.
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It's not bad for
you in fact sugar
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is the preferred
fuel of the body.
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I am really glad
to know that because
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I really like it. That's good,
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but like your car
it's important to get
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just the right
amount at the right time.
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If you get too much
gasoline in your car
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at one time, the
car does not run well
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and if you have
two little the car
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doesn't run well either.
It is very important to have
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just the right mixture
of fuel and oxygen to have
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perfect combustion the
same is true with your body
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and sugar, sugar is the
preferred fuel of the body.
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Yes, we can burn fat
but even with protein
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we have to change it
from protein to sugar
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in order to burn it.
So, I understand that
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part of the food if
not much of the food that
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we eat is actually
converted into sugar
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and the digestives
process what happens?
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That's right the
foods that we eat
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if they are not
pure sugar already
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and few of them
really are pure sugar,
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but if they are not pure
sugar in order to burn them
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they are changed
into sugar. For instance,
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if you eat a baked
potato you have sugar molecules
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that are attached to
one to another to another
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to another that's call starch,
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it's long chains of
sugar and when you eat
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your baked potato
the body has an enzyme
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that cuts those
sugar molecules off one
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after another after
another, they are observed
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into the
bloodstream carried through
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the blood to the
cells, where you burn them
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and that is just how
we like it not too fast,
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not too slow
just the right amount,
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so that the body
burns that sugar well.
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How much sugar is too
much or either certain
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kinds of sugars,
certain kinds of food
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that are better with
regards to that process?
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To answer that
question we really have to look
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at blood sugar because
blood sugar is the key.
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If your blood sugar
is too high you clog
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the blood flow as we
often say sugar clogs the system
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that's true only if the
blood sugar is over 100,
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that's the fasting blood
sugar we are talking about
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provided the fasting
blood sugar stays at 100
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or even a little bit
lower sugar does not clog
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the system it's
when it gets in excess.
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Now if it goes up a
fasting sugar to 126
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or more we call
that diabetes as long as
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it's less then 126, but over 100
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we call that pre-diabetes.
It's still important though
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to remember that even
if you have pre-diabetes
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your as the sugar goes up
your risk for heart attack
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and stroke and cancer
also go up and many of us
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don't handle the
sugar we eat well
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and have to be very
careful to not dump that sugar
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into our system too
fast because if we dump it
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in too fast the body
can't get it out of the blood
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fast enough to prevent
that elevation in sugar.
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Okay so what foods
get sugar into the system
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more slowly or kinds of foods?
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It's interesting
first may be I'll tell you
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what gets food, what gets
sugar into the blood fast.
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The fastest way to
get sugar into your blood
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is to eat either
pure sugar or to drink it
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in a liquid like
soda or even juice.
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If I have a diabetic
whose sugar is too low,
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I can give them orange
juice with a little sugar
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added or I can give
them a soda they drink
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that rapidly the sugar
goes right up that's why
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it's so important
for us when we are eating
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and don't want to push
our sugar up very rapidly
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to avoid those foods
that will push it up fast
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particularly
avoiding them between meals
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those are the ones
that really cause problems
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with elevation of the
blood sugar as far as what
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foods cause the sugar
to go up in your blood
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more slowly
let's talk for a moment
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about what glycemic index is.
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If I gave you pure
glucose and measure it how fast
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that could it get into
your blood stream we give it
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a number of 100 if
I gave you white rice
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it has a glycemic index of 95,
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so it pushes your
blood sugar up almost
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as fast as pure glucose.
If I gave you brown rice,
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it will only push your
blood sugar up not quite
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as fast and the number we
give the brown rice is 68.
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The more complex
the carbohydrate,
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the more fiber there
is with that carbohydrate
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or more
indigestible carbohydrate
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that's what fiber is, the slower
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the blood sugar goes up.
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Okay, so what I
hear you saying is that
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all the juice that I
am drinking between meals
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may not be the best
option for me with regards
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to my health and blood
sugar. That's exactly right
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you know that juice
will push your blood sugar up
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almost as fast as a regular
soda. Many people say well
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it's good for me,
it's natural, it's juice,
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I'll just have that
between meals not so
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if you want to keep
your blood sugar down.
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Juice is not the preferred
thing for between meals
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in fact you are better off
not to eat anything between
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meals if you want to
have juice have a small amount
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with your meal
that will help prevent
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that blood sugar
from going too high.
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And then you
mentioned complex carbohydrates
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those are things,
which are not processed
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what are some examples
of a complex carbohydrates?
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Well, let's you
give you some examples
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of how this works. If
I give you a baked potato
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and measure how
fast the sugar goes
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from a baked
potato into your system
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and then I give
you mashed potatoes
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and measures how fast the
sugar from mashed potatoes
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goes into your
system you will find that
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from mashed potatoes it
goes in quite a bit faster
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then from a baked
potato. For instance,
00:08:05.18\00:08:08.89
if I give you another example,
00:08:08.92\00:08:10.66
if I give you an
orange and I measure how fast
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it takes for the
sugar from an orange
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to get in your
system versus orange juice
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you will find that
from an orange the sugar
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goes into your
system more slowly
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then from orange
juice. The reason of course
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is when you eat an
orange you have to chew it,
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you get more fiber,
the little sacks of juice
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are each separate
those have to be broken down,
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you get the sugar
and you get as much
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but you get it nice
and slow and smooth,
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where as if you have
the orange juice you dump it
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into your system rapidly
and it makes the body work
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much more, much faster
to try to get the sugar
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out of the blood
and into the cells,
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where it belongs. So,
digestion actually begins
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in the mouth not in the stomach
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that many of us
think. That's correct
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our digestion takes
place in the mouth much of it
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does in fact it's
important to chew our food
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very thoroughly
to aid in digestion.
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If I have a diabetic for
instance whose blood sugar
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is too low, we find
that if we just put some
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glucose gel under
their lip or in their cheek
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they will absorb the
sugar right through their mouth.
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And so it's good to
help keep the blood sugar low
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because high blood
sugar produces insulin,
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which is a growth hormone
and that leads me to think
00:09:34.56\00:09:36.89
that perhaps
eating foods that are
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complex carbohydrates might
actually help me to control
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my weight as well. That's
true we don't want to keep
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the sugar low, we want
to keep the sugar normal
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keeping the sugar within
the range of say 80 to 100
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or 60 to 100 is good
after meals we allow it go up
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a little bit higher
those are fasting levels,
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but even after a meal
you don't want it to go up
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too high because if
you have it go up too high
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you have problems
with elevated blood sugar
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and also as you
mentioned elevated insulin.
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Insulin is a very
interesting molecule,
00:10:15.56\00:10:18.31
it's actually
made by the pancreas
00:10:18.34\00:10:20.47
and it has many other
effects then helping sugar.
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What insulin
actually does is it move sugar
00:10:25.74\00:10:28.88
from the blood stream
into the cell and that's good
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we want that to happen,
but insulin also signals
00:10:33.48\00:10:37.18
the body that
there sugar on hand,
00:10:37.21\00:10:40.71
there calories on
hand, it's time to grow
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and that's fine if you
are a child, but in my age
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where am I going to grow
taller, no I wish perhaps
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that won't happen
I'll grow wider and
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that's really not
what I want to do.
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I read somewhere
recently that eating sugar
00:10:57.27\00:11:02.06
with a lot of fat
may not necessarily
00:11:02.09\00:11:05.16
be the best idea
with regards to health,
00:11:05.19\00:11:07.41
help me understand
that? Well at first glance you
00:11:07.44\00:11:10.59
think that eating
sugar and fat together
00:11:10.62\00:11:12.88
would be a good idea
because fat does slow
00:11:12.91\00:11:16.43
the absorption of the sugar,
00:11:16.46\00:11:17.99
but fat has another
effect on the body particularly
00:11:18.02\00:11:22.72
saturated fat effects the
pancreas and makes it less
00:11:22.75\00:11:27.45
able to secrete
insulin. We find that in people
00:11:27.48\00:11:32.28
who have high
intakes of saturated fat
00:11:32.31\00:11:34.92
they are at much
higher risk for developing
00:11:34.95\00:11:37.97
diabetes because the fat
is toxic to the pancreas,
00:11:38.00\00:11:42.56
if you get it in
excess amounts it's important
00:11:42.59\00:11:45.99
to keep that saturated
fat which is animal fat
00:11:46.02\00:11:49.88
at least four legged
fat is what I like to call
00:11:49.91\00:11:53.05
it's fat from
four legged animals.
00:11:53.08\00:11:55.11
If we keep that
level very low then the fat
00:11:55.14\00:11:58.43
in the sugar mix
isn't so toxic to us.
00:11:58.46\00:12:01.27
Interesting,
what role does sugar
00:12:01.30\00:12:04.68
play on the immune system?
00:12:04.71\00:12:06.29
Sugar has an interesting
effect on cell membranes.
00:12:06.32\00:12:11.57
One of the problems that
we have when the blood sugar
00:12:11.60\00:12:15.38
gets above normal is that
sugar attaches to proteins,
00:12:15.41\00:12:20.19
it attaches to the
protein in red blood cells,
00:12:20.22\00:12:24.31
it attaches to the
protein in white blood cells.
00:12:24.34\00:12:27.56
In white blood
cells as a result of sugar
00:12:27.59\00:12:31.98
attaching to the
cell, the membrane stiffens.
00:12:32.01\00:12:35.45
Now if you look at the
white blood cell the way it
00:12:35.48\00:12:39.06
works is it
identifies a foreign object
00:12:39.09\00:12:45.26
such as a viral
particle or bacteria.
00:12:45.29\00:12:48.95
Then once it identifies
that it actually flows
00:12:48.98\00:12:53.28
around the bacteria
or the virus pose it in
00:12:53.31\00:12:58.04
and then eats it inside.
Now you can imagine if that
00:12:58.07\00:13:02.99
viral particle is presented
to the white blood cell
00:13:03.02\00:13:07.15
and the white blood
cell membrane is stiff
00:13:07.18\00:13:09.91
it will not flow
around the viral particle
00:13:09.94\00:13:15.17
or the bacteria as
rapidly. Studies were first done
00:13:15.20\00:13:18.61
by Sanchez in the
1960's to show that if you have
00:13:18.64\00:13:22.47
the equivalent of a
banana split it would decrease
00:13:22.50\00:13:25.44
your ability to
eat bacteria by up to
00:13:25.47\00:13:28.65
50 percent for four
hours. These studies
00:13:28.68\00:13:31.49
were later repeated by
Dr. Lou also at Loma Linda
00:13:31.52\00:13:36.02
showing how much excess
sugar decrease the ability
00:13:36.05\00:13:40.35
of our white bloods cells
to phagocytize or eat bacteria
00:13:40.38\00:13:45.02
and viral particles.
A similar thing happens
00:13:45.05\00:13:48.16
with the red blood
cell, it's interesting
00:13:48.19\00:13:51.15
the red blood
cells are about 8 microns
00:13:51.18\00:13:54.37
in diameter, where as
the smallest capillaries
00:13:54.40\00:13:58.66
are about 4 microns
in diameter or about half
00:13:58.69\00:14:02.27
the width you say well
how am I going to get that
00:14:02.30\00:14:05.48
red blood cells
through that small capillary.
00:14:05.51\00:14:08.87
What exactly happens is the
red blood cell folds in half
00:14:08.90\00:14:12.79
and then slides
down that's smaller tube,
00:14:12.82\00:14:15.72
however, if you have
high sugar in your blood
00:14:15.75\00:14:19.61
and you have sugar
attached to the hemoglobin
00:14:19.64\00:14:24.06
in the red cell what
happens is the red blood cell
00:14:24.09\00:14:27.66
stiffens and then
when it comes to those
00:14:27.69\00:14:30.07
small capillaries it can't
flow through, it just stops
00:14:30.10\00:14:34.75
and you get a
process called low formation,
00:14:34.78\00:14:38.56
where the red cells come
to that small blood vessel
00:14:38.59\00:14:42.79
and they just stack up
like pancakes and the blood flow
00:14:42.82\00:14:45.63
just stops all from high sugar.
00:14:45.66\00:14:48.14
We see these in
diabetics and in fact
00:14:48.17\00:14:50.59
the higher the blood
sugar, the faster we see
00:14:50.62\00:14:54.26
deterioration of the
blood vessel membranes
00:14:54.29\00:14:57.90
and of the arteries
themselves in diabetes.
00:14:57.93\00:15:02.04
As a result there are
higher rates of not only
00:15:02.07\00:15:05.76
heart attacks and
strokes, but higher rates
00:15:05.79\00:15:08.98
of amputations
of the extremities,
00:15:09.01\00:15:11.51
there are higher
rates of kidney disease
00:15:11.54\00:15:14.90
and also of
neuropathy and blindness
00:15:14.93\00:15:17.98
all from high sugar. We
don't see that of course
00:15:18.01\00:15:20.99
in a normal
individual as far as the eyes
00:15:21.02\00:15:25.39
and the kidneys and the nerves,
00:15:25.42\00:15:26.66
but increase in blood
sugar does increase your risk
00:15:26.69\00:15:31.49
for having a heart attack.
Remember I said for every
00:15:31.52\00:15:34.88
one percent for every one
point that your blood sugar
00:15:34.91\00:15:38.89
exceeds one hundred
fasting your risk of having a
00:15:38.92\00:15:42.63
heart attack goes up to
one percent doesn't sound
00:15:42.66\00:15:45.74
like much, but if you
are fasting sugar is 110
00:15:45.77\00:15:48.86
you are not a diabetic,
but you are at 10 percent
00:15:48.89\00:15:51.73
increase risk for
having a heart attack.
00:15:51.76\00:15:54.34
Interesting so all
the sugar that I am eating
00:15:54.37\00:15:57.96
is actually not only
putting me at greater risk
00:15:57.99\00:16:00.86
for diabetes, but is also
putting me at greater risk
00:16:00.89\00:16:04.58
for vascular disease.
Yes, it certainly does put you
00:16:04.61\00:16:09.38
at higher risk
for vascular disease.
00:16:09.41\00:16:11.33
It also puts you at
higher risk for infections.
00:16:11.36\00:16:14.49
I know that in my
office I am going to be busiest
00:16:14.52\00:16:18.58
after Thanksgiving also
after Christmas and Easter.
00:16:18.61\00:16:23.79
Why? Well people say
it's the flu season doc.
00:16:23.82\00:16:27.57
Why is it the flu season?
Well it's also the season,
00:16:27.60\00:16:31.06
where you eat lots of sweets
00:16:31.09\00:16:32.40
and if we eat lots
of sweets and decrease
00:16:32.43\00:16:34.82
our bodies
ability to phagocytize
00:16:34.85\00:16:37.91
or eat the viral
particles and the bacteria;
00:16:37.94\00:16:41.64
infection rates will go
up. I've often thought may be
00:16:41.67\00:16:45.67
I should give people a
discount for eating sweets.
00:16:45.70\00:16:49.07
You know, it gives
me business in a way,
00:16:49.10\00:16:51.42
but how much better it
would to chose carefully
00:16:51.45\00:16:55.77
what we ate and at
what times we ate the sweets
00:16:55.80\00:16:59.05
if we were going to
keep our blood sugars normal,
00:16:59.08\00:17:02.42
keep our immune
system in good shape
00:17:02.45\00:17:04.92
and also avoid
those chronic diseases
00:17:04.95\00:17:08.94
that we would like
to. I remember when I
00:17:08.97\00:17:11.91
was in school and
preparing for exams or tests
00:17:11.94\00:17:16.19
or studies that the
teachers would tell us
00:17:16.22\00:17:18.89
during those exams
don't eat sugar that it would
00:17:18.92\00:17:23.24
actually help us
to think more clearly,
00:17:23.27\00:17:25.37
is there any validity
to that? Sure there is,
00:17:25.40\00:17:28.66
it's really interesting
it's an experiment that
00:17:28.69\00:17:31.86
you can do to
yourself or you can think back
00:17:31.89\00:17:34.56
to the time you ate
at Thanksgiving dinner.
00:17:34.59\00:17:37.38
How did you feel after you
ate at Thanksgiving dinner?
00:17:37.41\00:17:41.20
I was pretty
stuffed. Stuffed may be
00:17:41.23\00:17:44.62
a little sleepy.
Absolutely sleepy.
00:17:44.65\00:17:47.13
And why is that, why do
we get sleepy after we eat
00:17:47.16\00:17:50.70
a meal like that two
reasons one is we increase
00:17:50.73\00:17:54.01
the fat in the blood and
that slows the blood flow,
00:17:54.04\00:17:58.69
the other is sugar and
if you increase the sugar
00:17:58.72\00:18:01.56
in the blood, stiffen
the red cell membranes,
00:18:01.59\00:18:04.26
you can't get the
blood flow through those
00:18:04.29\00:18:06.81
small capillaries as well.
You can't think as clearly,
00:18:06.84\00:18:10.73
they did a study where
they gave people a series
00:18:10.76\00:18:14.38
of math tests just
simple additions, subtraction,
00:18:14.41\00:18:17.99
multiplication, division,
well may be not too simple
00:18:18.02\00:18:21.54
but four columns of addition,
00:18:21.57\00:18:23.55
some multiplication and
division, and they had them
00:18:23.58\00:18:27.93
do those problems
and then they gave them
00:18:27.96\00:18:30.91
a very sweet drink
waited 10, 15, 20 minutes
00:18:30.94\00:18:35.23
and then they had
them do the problems again,
00:18:35.26\00:18:38.33
it was a speed
test and they found that
00:18:38.36\00:18:40.67
after the sweet drink
the speed at which they could
00:18:40.70\00:18:44.30
perform those calculations
was reduced markedly.
00:18:44.33\00:18:48.42
Additionally,
there were more errors.
00:18:48.45\00:18:50.96
If you have a high
blood sugar you are not
00:18:50.99\00:18:53.71
going to be
thinking as clearly of course
00:18:53.74\00:18:56.73
if your sugar is very
low, if you are a diabetic
00:18:56.76\00:18:59.22
and you take too much
insulin or you don't eat
00:18:59.25\00:19:01.85
in time and your
sugar drops slow,
00:19:01.88\00:19:03.62
you won't be
thinking clearly either,
00:19:03.65\00:19:05.71
sugar is the only food
that the brain likes to burn.
00:19:05.74\00:19:09.92
Oh, in a very hard time
it may burn a little bit
00:19:09.95\00:19:13.85
of fat, but it doesn't
like too; it will break down
00:19:13.88\00:19:16.72
protein to make sugar so
it can function optimally.
00:19:16.75\00:19:20.20
The brain needs just the
right amount not too much,
00:19:20.23\00:19:23.49
not too little
just the right amount.
00:19:23.52\00:19:26.22
Fortunately, most of the
foods we eat if we eat them
00:19:26.25\00:19:29.60
naturally provide the
brain with just the right amount
00:19:29.63\00:19:33.59
of sugar to function optimally.
00:19:33.62\00:19:35.58
What about during
the cold and flu season,
00:19:35.61\00:19:38.78
I see these school children
eating you know Fruit Loops
00:19:38.81\00:19:42.46
for breakfast, a
very sweet breakfast
00:19:42.49\00:19:45.16
and then there is a mid
afternoon snack of cookies
00:19:45.19\00:19:48.40
and milk or whatever it
seems that there is a lot
00:19:48.43\00:19:50.79
of sugar consumed
during times when people might
00:19:50.82\00:19:54.86
actually try to avoid
sickness. Well you know
00:19:54.89\00:19:58.50
if I have a
patient and they come in
00:19:58.53\00:20:02.26
and they say doc you
know I am really worried
00:20:02.29\00:20:04.60
that I am gonna get
the flu what can I do?
00:20:04.63\00:20:07.22
I tell them two
things, well three,
00:20:07.25\00:20:10.09
one I say get plenty
of rest there are quite
00:20:10.12\00:20:13.73
a few studies that show that
00:20:13.76\00:20:15.96
if you want to get a
cold the best way to do it
00:20:15.99\00:20:18.34
is don't get enough
sleep, get a little more stress
00:20:18.37\00:20:22.95
and not enough sleep
and you will get a cold.
00:20:22.98\00:20:25.32
Another thing that I tell
them is drink enough water
00:20:25.35\00:20:28.84
that's very important
because if our secretions
00:20:28.87\00:20:32.62
are thin in our nose and
in our mouth we can wash those
00:20:32.65\00:20:36.87
viral particles out
that enter through the nose,
00:20:36.90\00:20:39.69
but the third
thing is certainly sugar
00:20:39.72\00:20:42.93
if you want to avoid an
infection during flu season
00:20:42.96\00:20:46.56
when other people
are not avoiding sugar
00:20:46.59\00:20:49.38
then you avoid it
because if you will avoid
00:20:49.41\00:20:52.45
that sugar particularly
the sugar between the meals
00:20:52.48\00:20:56.64
that's snacking that
will really help you reduce
00:20:56.67\00:21:00.20
the risk of
developing an infection.
00:21:00.23\00:21:03.11
So, whatever you
are saying is it okay
00:21:04.03\00:21:06.61
to eat sugar, we just
need to eat it small amounts
00:21:06.64\00:21:09.12
and be careful when we eat it.
00:21:09.15\00:21:10.96
When is the best time to eat it
00:21:10.99\00:21:13.16
because we are
all going to eat it?
00:21:13.19\00:21:15.02
We are all going to
eat it, well yet I suppose
00:21:15.05\00:21:17.77
so I do like sugar
myself. If you are going to have
00:21:17.80\00:21:21.62
some sugar remember what
your mother said you can't
00:21:25.25\00:21:26.22
have your dessert until
you finish your vegetables,
00:21:26.23\00:21:28.32
you want to eat that
sugar at the end of the meal,
00:21:28.35\00:21:33.11
but also remember what
she said save room for you
00:21:33.14\00:21:36.90
pie if you are
going to have sugar
00:21:36.93\00:21:39.89
save room for it. You
know, I can eat a nice meal
00:21:39.92\00:21:46.01
and I am all full and my
wife can say would you like
00:21:46.04\00:21:49.43
some more squash.
No, I am full up to here
00:21:49.46\00:21:53.07
with squash I don't want
another bite I am just full,
00:21:53.10\00:21:56.36
full as a tick
and she will say well
00:21:56.39\00:21:59.33
how about some dessert.
Oh, well now I have more room
00:21:59.36\00:22:02.59
for dessert, we have
selective fullnesses,
00:22:02.62\00:22:06.76
so the first principle
is if you are going to have
00:22:06.79\00:22:10.02
a sweet make sure
it's with the meal.
00:22:10.05\00:22:12.37
The second is save room
for it, don't overeat to have
00:22:13.21\00:22:17.18
that sweet. If you
can't have any more squash
00:22:17.21\00:22:20.29
you are full up
to here you shouldn't
00:22:20.32\00:22:22.01
have the dessert either,
save room for that dessert
00:22:22.04\00:22:25.07
don't over eat,
have it with your meal
00:22:25.10\00:22:27.52
and chew sweets
that aren't too sweet.
00:22:27.55\00:22:31.39
When you make your
sweets it's best to use
00:22:31.42\00:22:35.29
whole grain flours
with them or oatmeal.
00:22:35.32\00:22:39.86
For instance, if
you are going to make an
00:22:39.89\00:22:41.55
oatmeal cookie alright
make an oatmeal cookie,
00:22:41.58\00:22:44.56
but don't make a sugar
cookie with white flour
00:22:44.59\00:22:47.42
and lots of sugar and
saturated fat with it,
00:22:47.45\00:22:50.97
choose a good sweet to
eat and eat a small amount
00:22:51.00\00:22:55.88
with your meal. You
know, some people tell me
00:22:55.91\00:22:58.60
I just don't get
satisfaction from eating
00:22:58.63\00:23:01.99
just one cookie, I
like to have a three or four
00:23:02.02\00:23:05.06
and I ask them this
I say how much pleasure
00:23:05.09\00:23:08.14
do you get from that cookie
when it's in your stomach.
00:23:08.17\00:23:11.39
Oh, well if I have
eaten three I don't get much
00:23:11.42\00:23:15.06
pleasure at all in fact
I feel a little bit full.
00:23:15.09\00:23:18.23
Oh, there is the key if
you are going to have a sweet,
00:23:18.26\00:23:21.73
have a good one at
the end of your meal
00:23:21.76\00:23:25.14
and eat it slowly, enjoy
it because we get pleasure
00:23:25.17\00:23:29.49
from our sweets in our
mouth not in our stomach.
00:23:29.52\00:23:33.49
Too many people I
think they know oh well
00:23:33.52\00:23:37.33
I shouldn't be eating
sweets and so they look
00:23:37.36\00:23:39.84
around and they
say nobody is looking,
00:23:39.87\00:23:42.84
I'll have it and
they eat it real fast
00:23:42.87\00:23:45.33
and then it's all down,
but they didn't enjoy it much
00:23:45.36\00:23:49.73
so they have to have
another one and they eat
00:23:49.76\00:23:51.49
that really fast too.
Now you don't want to do that
00:23:51.52\00:23:54.54
if you are going to
have a sweet be proud
00:23:54.57\00:23:56.96
that you are eating a
sweet, show your friends
00:23:56.99\00:23:59.36
that you are
eating a sweet, enjoy it,
00:23:59.39\00:24:01.38
but have a small
amount, eat it slowly,
00:24:01.41\00:24:04.28
get the best kind you can
and have it with your meals
00:24:04.31\00:24:08.51
not between meals by all means.
00:24:08.54\00:24:11.77
So it's okay to have sweets
we probably. Occasionally.
00:24:11.80\00:24:15.08
Occasionally, we
should probably save them
00:24:15.11\00:24:16.58
for special occasions.
I personally have lived
00:24:16.61\00:24:19.18
around the world in
a number of different
00:24:19.21\00:24:21.05
countries and if
I tried really hard
00:24:21.08\00:24:22.92
I could find those
special occasion almost everyday
00:24:22.95\00:24:25.39
so at our family we have
actually set aside Saturday
00:24:25.42\00:24:31.19
or Sabbath afternoons is
our time to have dessert.
00:24:31.22\00:24:34.39
We know we are gonna
have it every Saturday,
00:24:34.42\00:24:36.60
my daughter looks
forward to it and the other days
00:24:36.63\00:24:39.79
of the week we try
not to have the desserts
00:24:39.82\00:24:42.10
and that is something
that's worked really well
00:24:42.13\00:24:43.70
in our family. The
other thing is that
00:24:43.73\00:24:46.11
we should have it with
our meal because hopefully
00:24:46.14\00:24:48.93
in our meal there
has being some fiber
00:24:48.96\00:24:51.04
and having that fiber
on board is gonna help
00:24:51.07\00:24:54.38
to get the blood,
you know, the sugar
00:24:54.41\00:24:57.12
into our blood more
slowly. That's right.
00:24:57.15\00:24:59.40
Any other words of wisdom,
as it relates to eating sugar
00:24:59.43\00:25:02.63
or particular kinds of
sweeteners, are they all
00:25:02.66\00:25:05.58
pretty much the
same. No all sweeteners
00:25:05.61\00:25:08.26
are not the same,
if you took sweeteners
00:25:08.29\00:25:12.05
you can divide them
into several categories
00:25:12.08\00:25:14.44
you have refined
sugars and you have
00:25:14.47\00:25:17.15
concentrated
sugars. For instance,
00:25:17.18\00:25:20.11
maple syrup is not
refined it's concentrated.
00:25:20.14\00:25:24.05
We make maple
syrup, where in Maine
00:25:24.08\00:25:26.83
where I live my boys and I
in years past have gone out
00:25:26.86\00:25:31.66
and tapped the trees and
we don't have sugar maples,
00:25:31.69\00:25:36.14
we have red maples and
it takes about 40 gallons
00:25:36.17\00:25:39.22
of sap boil
down slowly overtime,
00:25:39.25\00:25:42.82
we do it over an
open fire, we boil it down
00:25:42.85\00:25:45.87
until we get one gallon
of syrup that's not refined.
00:25:45.90\00:25:49.86
That's the lot of
sap. It's concentrated
00:25:49.89\00:25:52.18
and it is very concentrated,
00:25:52.21\00:25:54.18
but the
minerals and the vitamins
00:25:54.21\00:25:56.88
what few there
are, are concentrated
00:25:56.91\00:25:59.68
so it is a little
better then refined sugar.
00:25:59.71\00:26:02.79
For instance refined white
sugar comes most frequently
00:26:02.82\00:26:07.57
from cane, sometimes from beets,
00:26:07.60\00:26:10.16
but they take a
lot of things out
00:26:10.19\00:26:12.39
to get the refined
sugar. We don't want that
00:26:12.42\00:26:16.60
so much it would be
better to have molasses
00:26:16.63\00:26:19.21
it still has quite
a few of the vitamins
00:26:19.24\00:26:21.29
or if you want
sucanat or purified,
00:26:21.32\00:26:25.94
let's says it's
dehydrated cane juice that's it.
00:26:25.97\00:26:31.60
You just take the cane
juice and you dehydrate
00:26:31.63\00:26:34.43
it similar to maple syrup,
you just take the water out
00:26:34.46\00:26:38.97
then you still have the minerals
00:26:39.00\00:26:40.86
and some of the
vitamins its a little better
00:26:40.89\00:26:43.24
honey is another one
as one of my teachers
00:26:43.27\00:26:45.97
said the nice thing
about honey as you get
00:26:46.00\00:26:47.85
lots of bees spit in
it. Well, I don't know
00:26:47.88\00:26:50.56
about the bee
spit, but it is okay
00:26:50.59\00:26:52.84
provided you have it
with the meal, with fiber
00:26:52.87\00:26:57.46
a small amount, the Bible
says Thou hast found honey,
00:26:57.49\00:27:02.07
eat quiet a sufficient
on to thee lest thou vomit.
00:27:02.10\00:27:06.74
Now, we don't want
to eat so many sweets
00:27:06.77\00:27:08.97
that we have that sort of
a reaction that's for sure,
00:27:09.00\00:27:12.03
small amount of
sweet with the meal never
00:27:12.06\00:27:15.13
between meals that's the key.
00:27:15.16\00:27:17.36
So, we should be
wise in the sugars that
00:27:17.39\00:27:21.31
we choose hopefully
we choose one has some
00:27:21.34\00:27:24.16
nutritional value
like a maple syrup
00:27:24.19\00:27:26.39
or something of that
nature. Don't think about
00:27:26.42\00:27:30.44
necessarily
eliminating all sugar at least
00:27:30.47\00:27:32.57
that would be difficult
for me, but be wise in how
00:27:32.60\00:27:34.71
we incorporate
sugar into our lifestyles,
00:27:34.74\00:27:36.64
eat the sweets and enjoy them,
00:27:36.67\00:27:38.71
savor them small portions
with the meal not between
00:27:38.74\00:27:42.54
meals are best for
our long-term health.
00:27:42.57\00:27:45.48
That's right and eat them slowly
00:27:45.51\00:27:46.99
and really truly
enjoy them. The Lord gave us
00:27:47.02\00:27:50.26
a desire for sweets for
a purpose we should enjoy
00:27:50.29\00:27:53.69
them, but with
control remembering that
00:27:53.72\00:27:57.70
we need to be in
control of our body rather
00:27:57.73\00:28:01.73
then it in control of us.
00:28:01.76\00:28:03.79
Thank you Dr. Howe
and thank you guests
00:28:03.82\00:28:05.80
for joining us
today on Wonderfully Made.
00:28:05.83\00:28:08.31