Issue #46: Wait, so Carbs are Good?
Good morning. It’s Tuesday, October 18th. Sorry about the delayed newsletter yesterday. We were trying something new and, well, it didn't go exactly as planned. But we're back bright and early today!
“Every man, woman and child consumes, on average, 43 teaspoons of Sugar a day. In 13 days, that adds up to a five-pound bag of Sugar.”
From the Lab: Sugar = Energy
Take Action: Starch is Another Name for Sugar
Speed Read: Special K and Other Cereals Aren't so Special After All
Tuesday QR: Crudites with Cashew Sriracha Mayo
Bucket List: Glacier Paddleboarding
The amount of ATP (energy) our body makes every day (we only eat 3-4 lbs of food per day). Where does it go? It's used by our 39 trillion cells - even when we're sleeping. (Credit)
From the Lab
Carbs aren’t evil - actually they’re essential.
Carbs —> Glucose —> ATP (energy)
Adenosine triphosphate (ATP) is the energy that powers our cells.*
Compared to protein and fat, glucose is actually our most efficient fuel. For you keto lovers, studies show that ketones (fat) can only supply 30% of the energy we need in our body and brain. (Don't worry - there's still value to SOMETIMES going keto - more to come on this topic).
Plus, nearly all of the plant-based, whole foods that give us the nutrients we need for an optimal diet (e.g., broccoli) include carbs.
The problem is too much glucose.
*Want a more in-depth diagram of what's happening. Check out this blog from Levels
Imagine a crowded, sweaty bar without any room to walk and a line out the door because the bouncer won't let anyone else in.
This is what happens when we eat sugar all the time. The glucose outside the mitochondria (the line) triggers insulin. If our body has persistently high insulin levels it thinks that we just ate (and got glucose) thus it doesn’t need to release stored energy in fat.
So we’re stuck with fat cells that can’t convert into energy.
* Thanks to Dr. Steven Gundry for the crowded bar analogy in his book Unlocking the Keto Code
Take Action
Nutritional labels are only required to report “Added Sugar.”
But the Total Sugar is still in there. Use this formula to see the real sugar amount:
Total Carbs - Total Fiber = Total Sugar
Check it out:
All Purpose Flour (1 cup): Carbs (95g) - Fiber (3g) = 92g of sugar*
Almond Flour (1 cup): Carbs (28g) - Fiber (15g) = 13g of sugar
*This translates into 37g of sugar per sandwich (2 slices). Here's a Guide to alternative flours.
Thrive25 Partner Spotlight
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Go to Seed Health and check out their DS-01™ for adults and PDS-08™ Pediatric Daily Synbiotic for kids ages 3-17.
Speed Read
Health & Longevity in the News
Et Tu, Brute?: The FDA released updated guidance for cereals. Previously “healthy” options are now above the targets of 250mg sodium and 2.5g added sugar per serving (don't forget to calculate the real sugar content). The naughty list now includes Special K, Raisin Bran, Corn Flakes, and Honey Nut Cheerios among others. (Find out more)
Health for Our Kids: The Biden Administration provided an additional $50M in grants to improve school food service to better serve nutritious meals. This is in addition to $460M in other direct programs, as well as $2.5B in supply chain assistance this year. (USDA)
Steve Nash in the News: And it's not about the Nets or Kevin Durant. Nash co-founded BLOCK, an athletic training platform. BLOCK focuses on injury prevention, recovery, and performance to help people feel better, for longer. (Check it out)
Tuesday QR (Quick Recipe)
Trust us - it's not like regular mayo. New way to get some veggies with an awesome dip from cashews with a little kick. Think of it as a healthy app as you watch your team this weekend.
Bucket List
Glacier Paddling
Here's a way to get your cold plunge/cryotherapy and stand-up paddle going all at the same time. Check out glacier paddling in Alaska - we're in!
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.