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The Pantone Regi in formula.
In some cases we know, in other cases we don't.
But what is the effect that excess sugar has on our body?
The Mexican Health Department says that every year there are more than 40,000 deaths in Mexico.
And 7% of the total are attributed to the consumption of drinks, of soft drinks, that have a huge amount of sugar.
So it's not about satanizing sugar, because obviously we all like to eat a dessert, some snacks during the weekend.
But today Dr. Alexander Krugham, one of the most recognized doctors, most respected in Mexico, is coming.
He's an internal medicine specialist with a specialization in endocrinology and metabolism.
To talk to us about sugar, its possible repercussions and consequences, and how it has been put in a lot of food or products,
where we don't even realize it's there.
And Dr. Paloma de la Fuente, who is a nutrition specialist and functional graduate of the UABC,
the California University of the Arts, is also coming to give us alternatives.
She's going to give us tips to learn how to read labels, because the issue is not to live stressed over food,
or to think that everything is harmful, or much less. It's not about that.
But the issue is to take care of our health and avoid diseases, because remember that diseases cost a lot in the medium and long term.
So today we will be opening the conversation to understand what effects excess sugar has on our body,
how to avoid them, what are the healthy options, information that we should know,
and that is convenient to know to take care of our dear body, to whom we are dedicating this program this Monday.
We will open the conversation at marcoantoniorregil.com, diagonal formula,
and I want to ask you, how many cans of soda, which is where we know the most sugar comes,
how many cans of soda do you drink a day?
One option is none, I don't drink soda. The other is from one to three a day.
The other option is, I am one of those people who drink liters of soda a day,
which is where the interesting issue can be.
marcoantoniorregil.com, diagonal formula, so you can go to the confessional,
vote and tell us what the reality is.
So today we are going to learn it, we are going to have a great time,
and we are back in Mexico City to start this week.
This week we will be broadcasting live every week here from Mexico City.
I repeat, marcoantoniorregil.com, diagonal formula, so you can go to the confessional
to tell us what your habit is with regards to soda.
There is also a QR code appearing on the screen,
because if you want to read it with your cell phone and then directly go to vote,
then it is also excellent.
And we will also be sending our partners to Papachos.
We have been giving away gifts this week and we have some of the results.
Remember that marcoantoniorregil.com, diagonal formula,
you can also be partners in the program
to be participating in the special promotions that we have for you.
So we are going to have a great time, we are going to have fun,
we are going to give information in a super, super digestible way.
Today's topic is sugar in your body.
I was given it since I was little, and I would have been grateful
that my mother would have been more polite about it,
because then it becomes a habit of consuming and consuming and consuming sugar in everything.
Is it worth saying that it is an addiction?
There are doctors who do say it is an addiction,
and there are other doctors who say that it is not, that it cannot be called an addiction.
So today we will learn what we want to know about sugar
and we will be asking questions from our audience.
We will be back after a short break.
I am marcoantoniorregil, we are live, in formula.
Happy Monday, we will be back and we will be talking about the full-time program.
Stay here because the program will be very, very good.
Keep up with us.
Live from Mexico City, dedicated today to our dear body.
Before we get into today's topic of the damage that can cause us
the excess consumption of sugar, we know it or not,
because many of us consume it without knowing that we are consuming it.
Before we get into this topic, I want to send a hug to the people in Guadalajara.
We were there Thursday and Friday broadcasting live.
I want to thank the Guadalajara 89.5 FM radio group,
which was our host station, to Saul Vite, the director of radio formula there,
and also to Martín Muñoz Sánchez, technical commissioner of the Tequila Regulatory Council,
who gave us some great kits to give to our partners,
and to Dr. Ricardo Villanueva Lomeli, rector of the University of Guadalajara,
from where we were broadcasting.
The rector spoke of something wonderful in that program.
He said that it is more expensive for the government to be curing diseases
than to invest in the food of children.
If the food was given to children as a gift, if it was healthy food,
it would be a long-term savings.
If the food was given to children so that they could learn to eat healthy,
clean and not ultra-processed food,
the government would end up saving money in all the diseases
that it has to treat as a consequence of eating unhealthy, not clean,
and sugar is an important problem.
Without satanizing and looking for solutions,
today we are going to talk about the subject,
and I want to welcome someone I admire a lot and honor with his presence.
Today is one of the most recognized doctors in Mexico,
Dr. Alexander Kruham, who is an expert in internal medicine
and an endocrinology and metabolism specialist,
graduate of the University of La Salle,
and with specialization in the Jackson Memorial in the United States.
My dear Alex, welcome. Thank you for being here.
On the contrary, Marco, thank you for the opportunity.
What you were saying about the UDG rector,
very interesting,
it would be cheaper to give food to children,
healthy food in schools so that they acquire good, clean habits
than to be treating diseases.
What do you think of that statement?
100%. What happens is that we have not understood the interdependence
that exists between food habits and health costs.
And when we started talking about both simultaneously,
we realized that we would save a lot of what today costs us
all chronic diseases of generative and that have to do with
how we eat.
Of course, getting sick is expensive,
the government, us, and the dreams we lose.
I can only imagine the number of people who do not achieve their dreams
and their maximum potential when they are attacked by these diseases.
And Marco, let's go a little further back.
What about an income tax on your life expectancy?
If you see, for example,
populations that consume food that does not have an excess of sugars,
that does not have an excess of processed foods,
they live on average eight years more.
Eating badly is taking away eight years of life.
If you have obesity, it takes away 15 years of life.
And if you have insulin resistance, it takes away 20 years of life.
And it is expensive, the cheap food, in quotes,
which is not food, it is the ultra-processed products.
And sugar plays a super important role because it is put in everything
and it has a lot of names and everything.
I want to ask you why it plays such an important role in the impact of health,
the excess of sugar?
First of all, because the industry, the food industry,
knows that sugar is to a good extent addictive.
We know this.
We know that when we consume sugar,
we stimulate it with a specific nucleus in the brain called the accumbens nucleus,
which is the same nucleus that is stimulated,
for example, with nicotine, with alcohol, with drugs,
even with social networks, with pornography,
all this type of thing, because they produce a response of gratification.
So many of the processed foods have been added with sugar
to promote this way that we eat more, we consume more.
Ultra-processed foods, especially.
And sometimes, later we will talk about labels and this,
but sugar does not necessarily say sugar in the ingredients, right?
There are a lot of names for sugar.
I was listening precisely a few days ago
that there are 262 ways in which the food industry
uses the names of sugar, there are 262 compounds.
I'm going to be honest, I looked for it,
intentionally I said, let's see, I want to see that list,
I didn't find it, but it did seem very important to me,
at least to go a little deeper and understand when
they are really selling us a product
that has a number of chemical elements that we think are healthy,
when they are not actually.
And why would they change the name of sugar?
In a way, because this way it also generates confusion.
It is easier to make a decision when you have information,
when you have knowledge, and when there is a lot of confusion about it,
then obviously we fall into a very swampy terrain.
So the excess of sugar is expensive?
Absolutely yes.
And soda is one of those sources of sugar,
the soft drinks and the juices, these sugary drinks that are responsible,
according to the health secretary,
here I was reading the statistics, they are responsible,
let's see, official numbers, health secretary says,
every year more than 40,000 deaths in Mexico,
7% of the total are attributable to the consumption of these drinks
for increasing the risk of chronic diseases.
Why is it so expensive?
But why is sugar so harmful in these drinks?
Because they increase a lot our energy consumption,
I would not say caloric, but yes energetic,
and because this produces a series of chemical alterations in our body,
which is what gives rise to these chronic degenerative diseases.
Diseases such as diabetes, arteriosclerosis, cancer, dementia, arthritis,
are not diseases in themselves,
but are a form in which our body is expressing itself
by chemical alterations that are occurring in our body.
And many of those chemical alterations come from the consumption
of these sugary drinks and other ultra-processed foods.
Is there a relationship between sugar and cancer?
Yes, and this has to do with cellular receptors,
insulin, which is the primary hormone that our body produces
to process, metabolize sugars and fats,
is also the hormone that stimulates cellular growth.
It is one of the hormones that participate in this.
It has to do with which cellular receptor is being activated.
We know that when you have insulin resistance,
and this means that this hormone is not working correctly in your body,
and this has to compensate by producing more insulin,
the cellular receptor that is activated is the receptor that promotes cellular growth.
And that is what gives rise to different types of cancer.
That is why many people, when they have cancer,
and they get into a diet as a complement to a traditional cancer treatment,
and they get into a diet to clean their body, they take away all the sugar.
We will have to talk about this in another moment,
because this is going to be a very extensive and very interesting topic
of nutritional approach in cancer treatment.
Because this is a point that I would say is between controversy
and a lot of information.
Now, the problem is not to take a soda or a juice from time to time.
That is not the problem.
From time to time, no.
Let's see, I think that here we have to make a distinction, Marco,
that this is very important.
We are very accustomed to thinking in terms of toxins,
in terms of poisons,
for something that occurs and produces an immediate effect in the short term.
But what is the difference if you are consuming one of these products
day to day, continuously, for months, weeks and years.
And that is where we have to understand that this is what is going to generate
an effect of toxicity.
That is the issue, to be consuming it all the time.
Here I am seeing the survey, I am going to marcantorneoregil.com
diagonal formula and the survey is not loading the update here.
Well, right now I am checking it because we ask people,
if they have not voted, go vote.
How many cans of soda do you take a day?
One option is none, another is from one to three,
and another is I am from liters.
There are many people who take soda from liters.
When we did 100 Mexicans, they said, they already have the price.
Well, all television programs, I remember that the cameramen on Televisa
put a bottle of liter and a half of soda next to their camera,
or two liters.
And I saw them saying, instead of drinking water, they drink that.
Why? Because they stay awake, they have very long days,
working in the media is always very hard.
And that is where we saw that there are people who consume liters daily of soda.
In addition, you are leaving out another element.
These soda drinks, many of them have caffeine,
which is also a stimulant, and that is also part of what promotes
addictive behavior.
But very interesting, do you know what is one of the most important
components that soda drinks have?
Which one?
Sodium.
Sodium, that is, salt.
It is practically the equivalent of taking a can of soda
is practically the equivalent of eating a pizza.
So what is this doing?
It is dehydrating you.
The moment you consume sodium, you are releasing free water,
you are, let's say, you are burning liquid in your body.
What is this doing?
It generates more thirst.
So where is the sugar in the soda?
To mask the salt.
The sugar in soda is to mask the salt.
That's right.
The salt gives you more thirst, you consume more soda,
but it tastes sweet, and then you continue consuming, consuming,
consuming soda.
That's right.
And notice that here is a very sad statistic, says the
Health Secretary, says that Mexico has the region of the world
where the most cola soda is consumed, and it is our dear
state of Chiapas, where the intake of soda was calculated in
821.25 liters per year per inhabitant, that is, a daily
consumption of 2.2 liters.
That is in Chiapas.
Let's see, for when the National Institute...
Hold on, because we are going to a cut.
Back from the cut, we talk about these, we continue talking about sugar
here in formula.
Follow us.
Go ahead.
Follow the conversation with Marco Antonio Regil in formula.
We are talking about sugar, excess sugar consumption,
how it affects us, we are going to talk about solutions, but first
we have to inform ourselves well.
In my account of Thread, of ex, sorry, Marco Regil,
Marco Regil, then my surveys do not reflect the reality of the
population, because the people who do not follow are quite healthy,
the truth.
But today's question is how many cans of soda do you take a day?
70... hey, it gives me a very great pride.
71% of the people who follow me are answering.
He says none.
Imagine that this was the national survey.
How wonderful.
22% of one to three cans of soda, and 7% says that he takes
liters of soda.
And there is the problem, taking liters of soda.
You were mentioning something, Dr. Alexander Kruegham is with us,
specialist in internal medicine and an expert in endocrinology
and metabolism.
You were commenting on a statistic, right?
When the National Institute of Public Health began to work
for the development of food labeling, they did an evaluation
and found that the per capita consumption, that is, per individual,
taking into account the entire population in Mexico, of soda,
is 167 liters per person.
It is average in Mexico.
It is correct, in the year, okay?
Compared to that with other countries, in China the consumption is
three liters.
Three.
Against 167.
Per year?
Per year.
Wow.
And where does it affect us, doctor?
In the next segment, Dr. Paloma de la Fuente is going to join us
and we are going to talk about solutions and labels and what to
avoid, what not to avoid, how to read them, but what does it affect
directly on our health?
You have a book where you talk about these things.
There are eight chemical processes, eight alterations, let's say,
of the functioning of our body, of which the appearance of all
these chronic diseases depends.
That is, let's understand that having diabetes or having cancer or
arteriosclerosis or dementia is the way in which your body is
expressing that something essentially decomposed.
But where did all this come from?
I think we have to touch on a very important point here.
I think we have to make a distinction between the science of
food, nutrition and molecular health.
What do I mean by this?
The science of food is what happens from the moment you start
your process of harvesting and obtaining food and everything you
do is modifying them until they finally get to your mouth.
That is food science.
When there is a label on food, it means that something was done to
that product.
It is not the real natural food as it would come from nature.
Then comes nutrition.
Nutrition implies what happens with that food from the moment you
eat it, you eat it in your mouth until it reaches the cell.
And then comes what happens at the cellular level.
And at the cellular level, these eight processes determine that
our body is sick and we begin to have all these diseases.
And many of these alterations depend precisely on the consumption of
processed foods and sugar.
Our partners are asking if sugar affects hormonal imbalance.
Yes.
It turns out that one of the processes, this is very interesting, but
many of the proteins of the hormones that our body manufactures,
for example, thyroid hormones, sexual hormones, are glucoproteins.
This means that they are proteins that also have a glucose fragment.
Depending on how much glucose we have, that will influence if our
hormones work correctly or not.
And it is also part of why we present certain sufferings depending on
the age we are getting as we age.
They also ask us about aging. Is there any connection,
any connection about excessive sugar consumption and premature aging?
Yes, because we are entering into these processes, these eight biological processes
that I was telling you about. Let me mention them quickly.
Glycation, which means how those proteins are obtaining that glucose
and that is transforming it.
Oxidative stress, which means that we lose balance, we are oxidizing
because we are literally losing antioxidants.
That is aging.
Mitochondrial dysfunction, which means that we are altering the functioning
of the cellular structures where energy is generated.
Membrane instability, we make the cells more fragile.
Then we have the process of insulin resistance.
We begin to have to produce more insulin to compensate for that load.
Inflammation, which is the response through which our body
tries to compensate.
Methylation, which is one of the processes through which we detoxify.
And finally autophagy, how our body destroys and eliminates
those products damaged at the cellular level.
Wow. Now, many people, as I mentioned earlier, take the soda,
or several liters of soda a day, or several cans, for energy.
I remember when I recorded two or three programs a day on television,
I would take it in those times, I don't consume it anymore,
I don't consume soda anymore, but I would take two or three soda a day
to have energy and continue my day.
But in fact there are studies that show that it is the other way around,
that the excess of sugar takes away energy, is that correct?
What happens is that you have that initial push, that initial peak of energy,
but after a while, what does your body have to do?
It has to produce insulin.
And the problem is, you loaded this amount of glucose,
well, the term is not glucose, it is really sugar,
and then your body has to make insulin.
And what is insulin going to do?
Try to handle that, it will introduce that sugar to the cells
so that it is used as a source of energy.
So you spend the whole day with peaks and valleys, peaks and valleys.
Why? Because you are giving it this push,
your body tries to compensate, the levels go down,
and again you fall back into this.
And this also takes us a little bit to the topic of tolerance and addiction,
because the cellular receptors are getting used to it,
and then what initially produced a stimulus with a small amount,
it is not enough, and then you need more,
and you reach more or less the same stimulus,
but then you need more, and then the moment comes when it doesn't matter how much you consume,
that is what happens with drugs.
Eventually the moment comes when you no longer have an answer,
that is what is called tolerance.
Hey, does it affect in some way memory and concentration,
excessive sugar consumption?
There is a very interesting statistic, politically,
one of the moments in history in which there began to be a change in sugar consumption in the United States
was in 1971, when Richard Nixon was concerned about re-election,
and there was a very important variability in the cost of food.
So to solve that what they did was introduce several, let's say,
substitutes of sugar and they modified the food so that there was greater stability in prices.
Among other things, they also conditioned that in schools,
the cafeterias had to be self-sufficient,
so that made them have to have external suppliers.
Who were those external suppliers?
The fast food industry.
And what happened?
Since then, if there is documentation, there has been a decrease in the intellectual coefficient
in the aptitudes for solving problems of mathematics and understanding,
if you compare what was happening in the population in the United States before 1971
and after 1971, which has to do specifically with this decision.
So you have to give your children a soda, in excess, not a soda on the weekend.
In my time, when I was little, they would buy a bottle of soda for the weekend.
It was a special thing, it was a bottle of one liter for my three brothers and my mother.
It was a glass for everyone. That is not the problem.
The issue is daily consumption.
It is to think about this toxicity when you are doing it continuously for a long time.
There is the problem.
So it is expensive. In the next segment we are going to talk about Dr. Paloma de la Fuente.
We are going to talk about the subject of formulas, sugar in the formulas.
We are going to talk about healthy snacks, which are becoming more and more brands
that are marketed as healthy snacks.
How can we know if a snack is really healthy or not?
I am also going to ask you about how to choose if I want to have a coffee
and I want to put something sweet on it.
White sugar, mascarpone sugar, pink or blue, green or whatever.
Which is the snack that does the least damage to me or that is more balanced with my health?
We are also going to talk about what are the products that if you are going to eat,
because we are not perfect and you are going to throw yourself a little bottle or something,
what are the products that I really, really recommend avoiding completely?
And what are the ones that are not so bad and that from time to time do not do damage?
And we will also talk about something that the food industry says a lot.
It says that everyone consumes what they want.
We are all free to consume what we want.
And I know that Dr. Krugham has something to tell us, something very important to tell us about.
That and more will come in the next segment.
MarcoAntonioRegil.com, diagonal formula.
There you can become a partner or partner of the program.
We have giveaways and every day we are giving you the opportunity to ask questions.
We tell you what content comes tomorrow and we ask you to ask us things for our guests.
There are many of today's questions from our partners and partners coming out.
We will be back after a short break.
I am MarcoAntonioRegil. We are in Fórmula, today dedicated to our dear body
and the controversial and important subject of sugar.
We are in Fórmula.
Start the week dedicated to our dear body.
And it is important to understand what effect sugar has on our body.
The conversation is added by Dr. Paloma de la Fuente,
graduate of the University of Baja California, Cachanilla.
She studied varietal nutrition and functional.
And obviously she has many cases of people who consume excessively sugar.
Palomita, welcome. Dr. Alexander Krugham is with us.
Paloma, I want to ask you.
You are a fanatic of health.
I ask you, are we exaggerating?
Because you say that you are satanizing sugar.
If everything is harmful and brings labels,
then why not live happily and one day God will take me?
No, we are not exaggerating.
Definitely the issue of sugar is a problem in our population because there is not much education about it.
If we as a population were more educated about the issue of label reading,
about ultra-processed foods, we could make better decisions,
find a balance and balance and not abuse this type of food.
Right now you commented something important, which is the reading of labels and nutritional information,
and I think it is important to address it.
We have to read labels.
Yes, we have to learn to read labels and ingredients,
because as the doctor mentioned,
in the ingredients the name of sugar is hidden with many names.
We can find sugar as a name, for example, of
the three most abundant ingredients in the product.
In this case, all ultra-processed foods,
which we find from bread, fried potatoes, sweets, cookies, and others,
among the three first ingredients is sugar with some of these names.
So we have to learn to read it and also see the portion that we are eating from the product.
Because many times when we read the nutritional information,
we are only told the calories, the macronutrients, the sugar,
but we are not seeing how many portions we are eating from that product.
I would like to give you an example of soda, because we are talking about soda.
It is a very famous soda.
If you read the label of this soda in 100 milliliters,
you will read that the sugar that it has is 7.5 grams of sugar in 100 milliliters,
but the bottle is 600 milliliters.
So we only have those 7.5 grams if we do not read that label well.
So if we multiply 7.5 by 6, it is 45 grams of sugar in 600 milliliters of a soda.
How many teaspoons are those?
Well, if 25 grams of sugar is between 5 and 6 teaspoons, double, about 12-15 teaspoons of sugar.
In a can of soda, not a bottle of soda, 15 teaspoons of sugar.
The World Health Organization gives us the recommendation that we only consume 5% of sugar
out of 100% of our caloric requirement.
That 5% is equivalent to 25 grams of sugar, which is between 5 to 6 teaspoons a day.
So in a soda, we are already consuming more than double what we need in a single day.
Obviously, it will have an important impact on our health.
As the doctor mentioned, hormonal disorders, for example, which is what we see the most today,
cancer problems, insulin resistance.
Many people have insulin resistance and do not know why.
Because they do not do studies in the corresponding laboratory, or go to a medical consultation,
and we know that there is abuse of this type of food.
And I would like to add one point, because those 25 grams are for adults.
For adults, exactly.
But the child, 12 grams.
12 grams.
And we repeat, how many grams does 600 milliliters have?
45 grams of sugar in 600 milliliters of soda.
And the recommended for a child is 12 grams.
12 grams.
I'm like the boy in the eight.
And how did he say, how many grams does he have?
The soda, 45 grams.
You went through...
About three days of sugar.
Three days of sugar, to a child.
Exactly.
And the consequence is that that child will believe.
Then they criticize us, they say, is that sugar is not an addiction?
There are doctors who say, they cannot say addiction to sugar, because it is not an addiction.
Addiction is cocaine, addiction is an addiction, or is sugar not an addiction?
I have already mentioned the stimulation of the brain nucleus, the accumbens nucleus,
when you consume fructose, which is really what we are talking about.
Because here we have to make a distinction.
Glucose is one thing, glucose is this source of life, it is this energy,
it is the way in which our body makes everything work,
that all the cells in the body work.
The problem is not that, the problem is those aggregated sugars, that fructose,
and how our body metabolizes it.
And that fructose is what directly stimulates this nucleus in the central nervous system,
which is the gratification, which is the addiction.
And many of these ultra-processed products,
I remember the podcast we did about this same subject, Dr. Krugman, of sugar,
you said that it does not even have sugar, it has high fructose corn syrup.
What is the difference between sugar and high fructose corn syrup?
Well, sugar, we are going to have different types of sugars.
As the doctor mentioned, we have glucose, we have fructose.
For example, table sugar, which we would like to mention,
this table sugar we know as sucrose, and it is formed by glucose and fructose.
Fructose metabolizes differently in our body.
Our cells need glucose as a source of energy.
For example, the cells of the muscle, the cells of the liver, the fat cells,
all these cells need glucose.
Fructose metabolizes differently.
This fructose that enters our body goes to our liver,
and that is what causes us the famous fatty liver,
or the non-alcoholic hepatic osteotosis, because it does not metabolize the same.
Our cells do not use it as a source of energy.
So what we really need would be glucose, not so much fructose.
And glucose is found in whole foods as well, in carbohydrates, for example.
There are complex carbohydrates, there are simple carbohydrates.
We should be consuming complex carbohydrates,
which are those that come from whole foods.
Integral cereals, legumes, fruits, vegetables, simple carbohydrates,
are in ultra-processed foods.
Has anyone been sick? Do you know anyone in the consultation
who has been sick from eating a lot of bananas, or mangoes, or apples, or pineapples?
Because a lot of people, and on social networks there are many anti-fruits, right?
Satanizing food.
No, but there are two points, because what we are basically talking about
is that these fruits and many of these foods have fiber,
and fiber is the fundamental element that will prevent absorption
of these carbohydrates very quickly through the intestine.
But before we get to that, I think it is worth adding a point.
The standard of sweetness of these elements mentioned by the doctor,
let's take glucose as a reference level,
a level of sweetness of 100, okay?
Well, the fruit syrup, the high-fructose corn syrup,
how much does it have? It has 120.
It is sweeter than sugar.
And if you see the fruit itself, 173.
So we are using certain products that are sweeter than the standard,
but we are using them in the same quantities.
So it is not that we reduce the quantity in the foods because it is sweeter.
No, we maintain the same quantity and that increases this level of sweetness.
Okay, time is running out for a formula of conclusions and solutions.
Because they say, okay, they already told me what the problem is, I understand,
a lot of sugar does not do me any good.
What is it that I can consume? That is why I put you the example of mangoes.
I mean, if I eat three mangoes a day,
does it give me a problem of hormonal imbalance, aging, memory, energy?
It all depends on each patient as well and if there is an established disease, right?
But the ideal is to consume the whole fruit, not fruit juices,
try to sweeten, in this case we can, for example,
use dates to sweeten some foods.
Stevia could be an option, but natural stevia,
because nowadays we know many artificial sweeteners that look like stevia,
they are read as stevia, but they are not stevia.
If they say stevia outside, but you see the ingredients,
and they are not stevia, aspartame, other things.
And something important is that natural stevia is not white, it is green.
So most of the sweeteners are white.
It has a maximum of 2.5% of stevia, for example.
So even if I say stevia, it can have only 2.5% of stevia.
Yes, the importance of reading the ingredients.
And what else do they put in the little envelope that says stevia, then?
Sucrose. Sucrose. What is sucrose?
The yellow envelope.
Ah, okay. The yellow envelope.
And there are other substances, saccharin, sucralose, aspartame.
Today we know that aspartame can cause cancer, for example.
So we have to be very careful with what we are putting in our body
and try to return to the root.
To the root, which are the most natural foods,
and not so much the ultra-processed ones.
Yes, I have stopped consuming those little envelopes
because I don't trust anyone anymore, and I have eaten sugar again.
When I want to put sugar in coffee or something,
I put sugar in more coarsely.
That is the... I mean, what is it that I can eat? What is it that I can't?
It would be a better option, but it is also sugar.
So we have to be careful with quantity.
Remember that in quantity, there will also be poison, and in habit.
Because habits are these actions that we do every day,
and if we are doing it every day, then there will be a great dose of our lifestyle.
We have little time, but can we trust in healthy butanas?
Nowadays, these healthy fried foods such as nopal and sweet potato are growing a lot.
It depends. We have to read ingredients.
Because many times when we do this conversion of the nutritional information that I was telling you about,
we realize that it can have more sugar, more calories, more fat,
which is perhaps a better known ultra-processed product, and it is sold as healthy.
We have to read ingredients.
Ok, we have little time left, doctor, but the Nova system of processed foods,
could we summarize what this is and what it has to do with ultra-processed food?
Yes, the Nova system was designed to identify the degree of processing of food.
I am going to give you an example because there are four stages, okay?
Level 1, let's think about an apple.
You took it from the tree, that is level 1.
Level 2, you removed the peel and you removed the seeds.
That is level 2.
Level 3, you made from that apple, for example, a puree or a juice.
Level 4, for example, you go to one of these fast food places and you ask for an apple cake.
Are you sure that if there is even an apple there?
No.
And those are the levels that allow us to identify the degree of processing of food.
So, what is the tragedy?
The tragedy is that we are consuming many foods of level 4 when we should be privileging level 1 and level 2.
Level 1 and level 2 do not have nutritional labels, Marco.
They are products that come from nature.
That is what we should be consuming.
The less processed, the better.
And we are so used to the sweet of the ultra-processed that we forget that vegetables and fruits,
for example, beetroot, carrots and sweet potatoes, are sweet.
But we can no longer detect it because of this addiction that we have to them.
And let's say, if I already atrophied my palate by drinking a lot of soft drinks and ultra-processed food,
or ultra-processed products, because they are not really food,
can I, or can the palate return to perceive again?
We can definitely reprogram ourselves with gradual changes, gradually reducing the consumption of these products.
Of course, it can be done.
And return to that root and enjoy these flavors that nature gives us.
Now, if we had to make a list, we all eat a snack on the weekend, from time to time.
We do not have to satanize anyone, nor do we have to be perfect,
because trying to be perfect can even affect our health in another way.
Of course, it gives us more stress.
So we no longer enjoy the healthy lifestyle.
So the issue is like 80% super healthy and 20% where I get my abs.
Balance and balance.
And you will compensate it in another way.
What are you doing with your exercise?
What are you doing with your stress management, among other things?
So it's like everything, it's a balance, a balance in life.
Ok, so let's see if what I'm going to ask is correct.
If I'm going to avoid, there are products that are flat at the medical level, it would be a recommendation.
To avoid completely?
I have five.
Five that you recommend to avoid completely.
Definitely, the soft drinks, the juice of a container, which are really not fruit juices.
The cereal boxes that contain a lot of sugar.
The sandwiches and sauces, jam and admixtures, all the creamy that it has a lot.
Those five.
Now, being fair with the food industry, there are many new brands that are out there.
There is a soda that even asks you for forgiveness.
It is a healthy soda, in quotes, that has very little sugar, which is basically mineral water with a little fruit.
They sell it in Mexico, I have not seen it yet, but in the United States it says soda.
Sorry, I have been bad, I have caused many diseases, but I am willing to change.
It is a healthy soda brand.
They are getting cereals, for example, there is a cereal brand that I have been buying lately,
that does not bring any stamps, it is not a stamp.
It was released from excess of sodium, excess of sugar, and it says that it is a healthy cereal.
There are options.
Read ingredients and read the nutritional information.
Very important to know if I am really consuming sugar or not.
But in general, those five that you just mentioned are the ones that you would avoid flat.
Preferably.
Ok.
I think we cannot fall into an ingenuity of satanizing everything that the food industry does
and as Quijote, fight against the mills of Viet.
I think what we should do is have the capacity to establish bridges of understanding,
of conversation, of analysis, where the industry feels with health specialists,
but also with public health specialists, and that we dimension the problems
that all this type of behavior is really causing in society.
And from that, see what we can do, how we can handle it.
If 35 years ago someone had told you that you were going to buy bottled water,
would you have believed it?
No, how do you think?
And now you have these drinks that are not milk, but they are drinks of coconut,
or almond, or rice, which are an alternative too.
It is possible.
Simply and sensibly, let's be creative and understand.
Let's understand of course that industries have a goal,
and the goal is sustainability and they have to give results to their shareholders.
Of course.
But yes, let's not do it at the expense of the health of the population.
Yes, and there are many companies that are still not trading in the stock market
that are of local, Mexican, family companies,
that are making a huge effort to produce healthy things.
That's why we can't give to everyone,
and on the contrary, we have to support these enterprises
of people who are making a huge effort to produce healthy alternative things.
Yes, and consume more locally, support all this,
this entrepreneurship that finally also helps us in our health.
Exactly.
Well, I want to thank you very much for these tips.
We are going to stay in the second part of the program in Radio Fórmula.
We are going to continue, for Telefórmula we are saying goodbye.
If you want to go to marcoantoniorregil.com diagonalfórmula
there you can become partners and partners of the program.
Today we would send you the content of the program tomorrow.
We are going to ask you what you want to ask our guests.
The survey was on my website,
as we have a healthy audience, very healthy.
82% say that it does not consume soda,
of those who came to marcoantoniorregil.com diagonalfórmula.
I know that is not the national record,
but I am very happy that our audience is healthy.
But this audience can be our health ambassadors.
Yes, definitely.
That is what we should do.
This audience already has a level of consciousness.
Well, together we work to spread this message of health.
There is more and more.
And if you give your children good habits since they are little,
you are saving years and years of being fighting against bad habits
that we acquire as children.
Of course, habits also inherit.
After the break, we will return to Radio Fórmula,
we will talk about the formula of babies,
which also causes a lot of controversy,
because there are brands that have the same sugar levels as soda.
There are brands.
And what about moms who cannot breastfeed
and who need to give formula to their children?
We will talk about that, myths and realities,
questions from our partners that have left us.
So we will be back after a break in Radio Fórmula.
And friends of Telefórmula,
stay with the queen of the Maxing Good Side radio,
who is not going to talk about sugar,
but surely has some interesting gossip
and interesting news from the show.
We will be back on Radio Telefórmula.
See you tomorrow. Thank you. Have a good time.
Connect and build through our conversation.
Through our conversation.
Through emotion.
We return with Marco Antonio Regil in Fórmula.
And today's program will be dedicated to talking about sugar,
the temptation of sugar and the problems
when we eat too much sugar, consume too much sugar.
And talking about sweet things,
how beautiful it is to be able to welcome her.
I feel funny because I've been in Fórmula for a week
and I have to welcome her.
The new one welcoming a newer one
who today premieres her program, ending ours.
Here is Daniel Ditturbi, welcome, friend.
How are you, Marquita?
I started getting nervous with the presentation
because I said, what does it taste like with the consumption of sugar?
Nothing.
But it was for sweetness.
You do not consume that excess of sugar?
Not at all, never.
On Sundays.
You premier the program at 11.30 in the morning.
Yes, Marco.
What did I have to do to see you daily?
I always saw you once a year on the TV.
And what I had to do...
It's a privilege.
Everything is mine.
Happy, happy, grateful.
What is your program going to be about?
With Fórmula Group for this opportunity.
We are going to talk about the topics that we all talk about, Marco.
The topics that are trends, the topics of current affairs,
the topics that affect people in their homes from all perspectives.
We are going to listen to testimonies,
we are going to listen to the occasions that are relevant to the authority,
to talk about the problems.
But we are also going to put solutions on the table,
and that is what makes me most excited.
For example, today we are going to premiere with the one that,
from my point of view, is the most serious problem today,
and that is water.
The lack of water, the shortage of water in the world,
in the country, markedly in Mexico City and in the center of the country.
But we are going to talk about Mexicans who have been trying for years
to find a solution for this problem.
We are going to do a little historical recount
of why water is lacking and how long it has been lacking.
Do you remember the commercials that a whole generation remember?
Close it!
Yes, be careful with the water because it will run out.
Close it!
Well, Enrique Cuenca, who was the little boy who was there,
is going to talk to us because he has been very active since then.
It's been 30 years since that commercial,
it's been 30 years since the water problem is on the table.
Until now, we are in a critical situation,
which for many specialists, day zero is near.
What does day zero mean?
Well, there will be no water in Mexico City, basically.
We will talk about the trends,
we will talk about everything that is being talked about
at the moment we are outdoors.
All people who have something to say about current issues,
we will try to have them on the radio-formula table
from 11.30 to 1.00.
Today, a problem that almost nobody talks about
when it comes to water is livestock.
No, agriculture, for example.
Agriculture, livestock.
Farmers who have had to change their crops
because of a business issue that now occupies much more water
and that is a serious, serious, serious problem
because they are taking water,
yes, also for livestock farms, as you said.
It is the biggest water consumption in the world,
for cows, pigs, chickens.
For human consumption, almost.
Yes, exactly.
A vegetable milk 14 times less water than a cow's milk.
You said...
Of course.
Of course, vegetarian.
Nobody talks about that.
We save water and we don't bathe with so much water,
but a food based on plants saves you a lot.
It's like saving 30 days of not bathing.
It's a problem that we all have something to do with,
from one, as a citizen who opens the door every day,
to, of course, the authorities who have not had
the best water management historically in this country.
Yes, very interesting.
Daniel, I wish you much success.
Thank you, Marco, likewise.
Monday, Friday, 11.30 in radio-formula.
Thank you very much.
I thank you very much for these minutes.
Hopefully, people stay with us in 104.1.
And how do you do it to get from TV to radio-formula?
Today, on a motorcycle...
Today, on a motorcycle,
that's why the hairstyle was perfect,
but with the helmet it became imperfect.
Thank you very much, Daniel.
Very excited.
We'll wait for you in a few minutes.
11.30.
27 minutes.
Daniel D'Iturbino, from Sennaul, in radio-formula.
Thank you, Marco. I love you very much.
Thank you for the invitation.
I'm delighted to meet you.
I love you and admire you.
Me too.
You're a great human being.
Thank you very much.
It's an honor to have you here with us.
We'll wait for you in a little while.
So you can prepare for your program.
I'd like to talk about sugar,
but I'd rather work.
I'd get anxious if I had my hair here.
That's why I broke your table.
It's not true.
Thank you, Marco.
Thank you, Daniel. Take care.
We'll continue the conversation.
We have Dr. Alexander Kruham,
an internal medicine specialist
and an endocrinology and metabolism specialist,
and Dr. Paloma de la Fuente,
a graduate of the University of California,
as a doctor and also a student of varicose and functional nutrition.
We were talking,
we're on Radio Fórmula,
about formula for babies.
Many women can't breastfeed
and they give formula to their child,
and obviously we don't want them to feel
guilty or anything like that,
but we have to be aware of sugar
and formula, which is a controversial topic, Dr. Kruham.
Yes, but no.
It is controversial, but no.
Nobody is going to deny that there are many instances
in which you have to resort to formula.
Simply and simply, it is possible that,
for different reasons,
the mother may not be able to breastfeed her baby.
But we have to be aware, however,
of what we are feeding it with.
And it turns out that many of these formulas
have exactly the same equivalent
of this fructose, of this added sugar
that the soft drinks have.
And what we know today
is that we start with how much sugar
the mother consumed during the gestation period.
This already has an impact on the baby
and on the adult life of this human being.
And on the other hand, as soon as we expose
these children to this exaggerated sugar consumption,
greater dependence will have on their body.
So you are not pediatricians, obviously,
but what is the recommendation in general
from a medical point of view
for a mother to breastfeed?
Obviously, it is much better.
There is a whole lactivist movement
because of lactation,
because many people find it more comfortable
to breastfeed.
But if you cannot breastfeed and you have to give formula,
how can you find one?
Because what we have been told is that there are formulas
that are not all the same.
We have to read ingredients, definitely,
read the amount of sugar in the formula,
and we also have to see the risk-benefit.
As you say, not all moms can breastfeed,
and we also live in a population
where more education is needed.
So not all people know what kind of formula
they can give their baby
in case they cannot breastfeed the baby.
So reading ingredients is the most important thing,
to see the risk-benefit,
in case it is already very necessary to add the formula,
to do it, but I always go to that,
to the ingredients, risk-benefit.
Because each person is different,
the lifestyle, the economy, and so on.
So I think everything is important when it comes to breastfeeding.
We have to read the labels.
We have to read the labels, as in everything.
Claudia Patricia Fuentes,
from Ciudad de México, who is our partner,
has already signed up for the program.
She says, how much does sugar consumption affect children
with attention deficit disorder?
Is there any science or research on this?
Yes, there is evidence on the attention deficit
and sugar consumption.
In fact, something that is closely related
to attention deficit and sugar consumption
is the issue of intestinal microbiota.
We know that we have a microbiome ecosystem
that performs different functions,
metabolic, hormonal, and hormonal.
And patients with attention deficit
tend to have more alterations at the microbiota level.
So when we consume a lot of sugar,
in this case patients with attention deficit,
there are alterations in the intestinal microbiota.
We know that it is our second brain.
So there is information that is shared
between the brain, intestine, and vice versa.
We have a bidirectional axis.
And the symptoms of attention deficit are affected.
Patients with attention deficit
can be more hyperactive
and with more lack of attention
if there is excessive sugar consumption.
So we have to have a more reduced amount of sugar
in our diet,
as clean as possible,
and even avoid some other ingredients
that we could touch later on.
What can you give them when they touch something sweet,
something tasty,
something that we want to reward?
I was going to say something else,
but I want to ask the table
what are the options,
what we can eat when we have these cravings.
But doctor, you were going to say something else.
Not only attention deficit, but also depression.
Depression, anguish.
There is a new field,
which is functional psychiatry,
that is not only sustained by prescribing medicines,
but in understanding what is missing in the organism,
what is what is left over.
And it turns out that in many of these cases,
attention deficit, depression, anxiety,
panic attacks, etc.
What is happening is that the organism is missing
a good amount of nutrients.
And that is where it comes in,
not only what we eat,
but what the doctor was saying,
which is fundamental,
the participation of the intestinal microbiota in all this.
The microbiota is your second brain,
is what we have talked about.
Yes, 80% of the immune system is in the intestine,
90% of serotonin is produced in the intestine.
So if we do not take care of those bacteria,
those microorganisms,
we will have many symptoms,
not only at the intestinal level,
but also at the brain level,
skin problems, metabolic problems, etc.
When we return,
Evelyn Hernandez Vargas from Mexico City,
who is also our partner in the program,
asked us several questions about glucose peaks.
And right now in this segment we are not reaching the next one.
She asks,
in reality glucose peaks are a problem?
Who should control their glucose peaks?
We can answer this in a couple of minutes.
But first I will not let the other question pass,
what were you saying?
What do we eat? Fruit.
Whole fruit.
That is, do you want a sweet? Whole fruit.
Or it recurres as we were talking about a while ago.
How about some products like amaranth?
It occurs to me, for example.
So I think there are options,
and you don't necessarily have to look for ultra-processed foods.
If you go to that scale that we were talking about,
level 1, 2, 3 and 4,
the less processed, the better.
But there are sweet options that we can resort to.
Yes, for example, when on television and in filming
this is given a lot,
that they bring you from Botanica,
cucumbers, with gica, carrot corn,
and yes, they put the spicy one,
which I know has salt and everything,
but that is a much better level of Botanica
than eating some fried chips.
Of course, definitely.
You are eating the vegetables, you are eating the fiber,
you are balancing a little.
Now, even if you put the salt or the sauce
that they give you in the Botana,
you are already eating vegetables.
We need, exactly, vitamin C, for example.
Because there it is like an 80-20, right?
Exactly.
Because it is cucumber, gica, carrot.
We cannot satanize.
If at the moment we are satanizing,
we cannot satanize or glorify food.
Of course, we know that there are healthier foods than others,
but we cannot reach that point,
because otherwise it becomes stressful.
Very well, we return after a short break
and we are going to talk about glucose peaks.
They are really a problem.
Who should control glucose peaks?
Why should they be controlled now?
And if there are recommendations to reduce sugar consumption
gradually and sustainably.
A little break and we return.
We are in Fórmula.
We are already with conclusions about excessive sugar consumption.
Before we go to the conclusions,
I want to remind you that you love listening or watching podcasts
that our new program is called
The Sugar
Podcast.
We have a super expert called Marifer Centeno
who tells us how to detect a liar based on his writing.
The episode is great on my YouTube channel,
Marco Antonio Regil TV,
and also available in all podcast applications.
And obviously this program,
Marco Antonio Regil in Fórmula,
is available every day in the afternoon
in the Radio Fórmula podcasts.
And there you just search for Marco Antonio Regil in Fórmula
and you have the full program in podcast version
and the YouTube channel of Grupo Fórmula.
You have the version of an hour that we broadcast for Telefórmula.
So if it happened to you or you want to see it again or listen,
there is no excuse.
And today we have Dr. Alexander Kruham and Dr. Paloma de la Fuente.
And to close, two very important topics.
The question from Evelyn Hernandez Vargas.
In reality, glucose peaks are a problem
and who should control them?
Who wants to answer?
Let's see, I'll start.
First of all, glucose peaks are a physiological event,
a natural event.
We have to understand that glucose is not an element
that remains stable, static, all the time in the organism,
but there are fluctuations.
We also have to understand that glucose is the primary source of energy
for our entire body, but there are particularly,
for example, the brain,
organs that require this glucose more than any other.
The brain is not very good at obtaining energy from another source
that is not glucose.
Now, obviously, the moment we consume food,
there will automatically be a glucose peak,
but it also depends on all this we talk about.
How do these foods come?
Does it come with high fiber content?
Because if that is the case, then the absorption at the intestinal level
will be much more gradual and we will avoid those peaks.
If they do not come with fiber, then we will quickly have
an increase in glucose in the organism
and this automatically generates a compensatory response
through the production of insulin.
Of course, there are peaks to peaks.
There are peaks to peaks and for this reason,
recently, continuous glucose monitoring has also become popular.
You have these devices that you check your glucose levels
at every moment for two weeks.
And it is very interesting to realize that when I have a certain symptom
or emotion or an alteration,
I try to correlate that with the glucose levels and see
why I felt like that.
And if you can realize that at a given moment,
those alterations correspond to fluctuations in your glucose levels.
The ideal would be for the curve to be as flat as possible
and in the case of food, what we can do is
small strategies so that those peaks are not so big,
they are abrupt and the descent is not so abrupt,
which is the order of our food.
Start consuming first the protein, then the fat and finally the carbohydrates.
That is something that helps us to keep the peaks of glucose and insulin more stable.
And these are the tools that we can implement.
Or if we want to eat a slice of cake,
we can start with some protein,
then we eat our slice of cake and that peak is not so big,
the curve is flatter.
But you will agree that there is a lot of controversy in all this
with the issue of the revolution of glucose,
which has now become so fashionable,
that we start all our food by consuming first a little vinegar,
prior to, so that in this way we process the food.
A tablespoon of vinegar?
Yes.
Okay.
With your salad or in water,
because it is supposed that this will degrade carbohydrates
and the issue is, according to this suggestion,
not to start directly with protein, but first with vegetables,
anything, fiber.
Yes, always see our plate and that half of our plate at least be vegetables.
A good salad, that would be ideal and start with that.
And in the morning, for example, instead of fruit,
first, better some protein.
Something of protein.
Vegetable or animal, but protein first.
And they are finally tools.
Evelyn Hernandez also asks us what it is.
Evelyn, you can be a journalist,
she sent us a lot of very good questions,
our partner says that it is good to control the peaks of glucose
with supplements such as anti-spike or vinegar, precisely.
Vinegar, yes, because it is acetic acid,
so it degrades, acetic acid will have different functions,
among other things, how we are degrading those carbohydrates
and how they are being absorbed at the level of the intestine,
but it also has another very interesting effect,
gastric emptying, it decreases the speed of gastric emptying,
so it makes that more gradually that food that you consumed
pass from the stomach to the intestine.
Ah, well, what the medicines do is that they are so fashionable
so that the food in the stomach lasts longer.
That's right.
And it is a good option also for the microbiota intestinal.
And vinegar, I go to the supermarket and buy it,
and bottle of vinegar?
Any type of vinegar, but it is for flavor and availability
and for ease of use, generally apple vinegar.
Apple vinegar, and those anti-spike supplements,
that is, anti-peaks, have you heard of them?
I have not heard of them.
I think it is a new supplement that has just come out.
I do not know the ingredients, I have not studied it,
but it is designed just so that the peaks of glucose
and insulin are not so high.
But really with vinegar and apple you can have the same effect.
The same effect, perfect.
And more economical.
I want to talk about responsibility,
because who is the responsibility?
To conclude the program, the time is running out,
but if we know that the excess of sugar in the soft drinks,
in ultra-processed food, that they put sugar everywhere,
and sodium too, if it does so much damage
and it costs so much to the Mexican government,
to those who pay taxes, to families,
if it costs so much to get sick from excess sugar,
from sodium, who is responsible?
The government to regulate, to prohibit,
to put higher taxes on ultra-processed people,
who consumes it, that is, I, life is free,
and I am responsible for what I consume,
or is there some responsibility in the manufacturers of these products?
The issue of individual responsibility arises in 1962,
and who brought it, who put it on the table was the tobacco industry,
because it was defending itself from all the science
that showed that smoking generated negative effects.
And then that's when they argued and said,
let's see, everyone is free to do whatever they want,
I am not putting the cigarette in the individual's hand,
and it is individual responsibility.
However, today we know that you require several elements
to actually make a correct decision.
What are those elements?
And that's where you'll realize that it no longer depends on the individual.
Number one, education.
Because if you don't have the information, you can't judge,
you can't really know if what you are doing is correct or incorrect.
Number two, access.
And when we are talking about accessibility,
when you are talking about food, there are certain foods.
What does a certain food mean?
Where you have no availability of anything.
So there you can't choose what is what,
you have to take the best advantage.
But there are also food swamps,
where food is flooded with processed food,
food of poor quality, okay?
A third element that has to do with this whole situation
is the economic question.
So do you have or do you not have availability?
And finally, what would be properly externalities,
the fact that your behaviors are affecting others.
So blaming consumers on the part of the industry is not worth it.
No.
That's what the tobacco industry did.
If I am generating an obesity epidemic,
it is costing us all too.
And the taxes, the government that has so many expenses,
ends up paying for the diseases,
because the social security system ends up
treating all these people with cancer, diseases.
And they are diseases that could be prevented in some way.
Of course, it costs a lot.
Thank you very much for being with us today.
Dr. Paloma de la Fuente, where can we find you on social networks?
You can find me on all of them, dra.palomafuente.
If anyone wants a date with you, I know you have a full schedule.
I sent an email.
Suddenly, spaces open.
Right now, the schedule is a little bit busy,
but we'll see if we can add someone else.
But on your Instagram, there you can follow.
Yes, there I have all the information.
Okay. And we send a hug to Guadalupe Hernández Parra,
who won the papacho you left from Puebla to Puebla.
He will be contacting you.
Thank you for that papacho for our partner.
Dr. Kruham, your social networks are getting better and better.
Congratulations, because you are a full-time doctor, not a blogger.
So, just like Paloma, they are real doctors who attend all day.
They are involved in this.
But where can we find you?
On social networks such as dr.kruham,
which is the letter K-R-O-U-H-A-M.
And I think one of the important points is that we are creating an organization,
when I say we are, with the doctor, Vitaplenos,
and that soon we will be ready to offer much wider services of health care.
Well, I invite you to come back here to the program very soon.
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Thank you, we listen to you and see you tomorrow on Telefórmula, Radio Fórmula.
I am Marcantoniorregil, in Fórmula.
Thank you, have a good time.
Happy Monday. Take care.
Achieve your maximum potential.
Marcantoniorregil, in Fórmula.
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