WEBVTT 00:00:33.710 --> 00:00:35.369 Food for Thought, Thoughts If It Were You, by 00:00:35.369 --> 00:00:38.210 Neogentrics. We're going to try something totally 00:00:38.210 --> 00:00:40.689 new here. I'm actually going to do three different 00:00:40.689 --> 00:00:42.609 podcasts today. I'm going to go ahead and record 00:00:42.609 --> 00:00:46.649 them all now. And I am going to release them 00:00:46.649 --> 00:00:51.429 one after the other, a little bit at a time today. 00:00:51.810 --> 00:00:54.409 Okay? Now, while it sounds like my voice is a 00:00:54.409 --> 00:00:57.500 little out of it, keep in mind... Um, there's 00:00:57.500 --> 00:00:59.200 a lot of stuff going on, especially in Houston 00:00:59.200 --> 00:01:01.799 with the weather, weird weather phenomenons. 00:01:01.799 --> 00:01:05.260 And now that new, um, African dust coming over. 00:01:05.560 --> 00:01:08.180 And, um, while I don't have allergy issues, it 00:01:08.180 --> 00:01:10.180 does cause issues with your breathing and such. 00:01:10.219 --> 00:01:12.780 Okay. So keep that in mind, uh, and pray for 00:01:12.780 --> 00:01:15.480 me and my family. Okay. And I will be continuing 00:01:15.480 --> 00:01:17.519 to pray for everyone else who's affected by this 00:01:17.519 --> 00:01:21.739 as well. Okay. So before we begin, um, one of 00:01:21.739 --> 00:01:22.879 the things I'm going to go ahead and talk about 00:01:22.879 --> 00:01:25.500 today is sugar and diet. That's what this podcast 00:01:25.500 --> 00:01:27.159 is going to be. We're going to follow that up 00:01:27.159 --> 00:01:31.340 with a podcast on fats so you can know which 00:01:31.340 --> 00:01:34.840 ones are good, which ones are bad, whether or 00:01:34.840 --> 00:01:36.260 not you should be eating them or not. And then 00:01:36.260 --> 00:01:37.900 I'm going to cover what the difference is between 00:01:37.900 --> 00:01:42.099 cooking with fats and oils. After that, we only 00:01:42.099 --> 00:01:44.760 have three more topics left to cover and we'll 00:01:44.760 --> 00:01:46.819 be done with the nutrition section for a while. 00:01:48.030 --> 00:01:50.010 Now, we're going to go ahead and pick it up where 00:01:50.010 --> 00:01:52.510 I left off with sugar and diets. Now, the last 00:01:52.510 --> 00:01:53.950 time we had covered sugars and the different 00:01:53.950 --> 00:01:56.290 kinds of sugars they were, complex and simple, 00:01:56.430 --> 00:01:58.829 okay? And we already know that sugars are carbohydrates 00:01:58.829 --> 00:02:01.750 that have a short chain. They're generally cylindrical 00:02:01.750 --> 00:02:04.310 in shape and they have a sweet taste, okay? They're 00:02:04.310 --> 00:02:06.469 usually found in almost everything we eat in 00:02:06.469 --> 00:02:09.629 one form or another to different varying levels, 00:02:09.870 --> 00:02:22.530 alright? consist of single sugar units, the monosaccharide, 00:02:22.530 --> 00:02:26.710 glucose, fructose, or galitose, or even double 00:02:26.710 --> 00:02:30.210 sugar units known as disaccharides, like sucrose 00:02:30.210 --> 00:02:34.569 and lactose, okay? And the reason I brought this 00:02:34.569 --> 00:02:41.629 up is for this increase of, how do I put it? 00:02:41.669 --> 00:02:43.330 The amount of sugar that we have in our diets 00:02:43.330 --> 00:02:47.569 is rising, and dietary fats, were linked to heart 00:02:47.569 --> 00:02:49.930 disease, obesity, and high blood pressure a couple 00:02:49.930 --> 00:02:52.830 years back. So food manufacturers had to respond 00:02:52.830 --> 00:02:56.210 by replacing the fat with sugars in many products. 00:02:56.449 --> 00:03:02.229 In addition, evolution of man moving forward, 00:03:02.270 --> 00:03:05.550 and I'm not saying evolution is real, to light 00:03:05.550 --> 00:03:08.490 sugar, both to ensure that we have enough energy 00:03:08.490 --> 00:03:10.810 in our diet and because fructose, a component 00:03:10.810 --> 00:03:14.219 of sugar, helps us to store fat. It was an important 00:03:14.219 --> 00:03:17.259 advantage when the food was scarce. So it's a 00:03:17.259 --> 00:03:20.439 good thing to have. So we're going to take a 00:03:20.439 --> 00:03:22.240 short break and then we'll talk about how your 00:03:22.240 --> 00:03:48.139 metabolism is affected by sugar. Next is your 00:03:48.139 --> 00:03:51.219 metabolism and how it's affected by sugar. So 00:03:51.219 --> 00:03:55.219 let's ask this question here. What happens when 00:03:55.219 --> 00:03:59.219 you consume sugar? I want you to think about 00:03:59.219 --> 00:04:01.800 that one for a minute. The metabolic pathways 00:04:01.800 --> 00:04:05.460 depend on what sugars have been ingested in your 00:04:05.460 --> 00:04:08.219 body. In general, the disaccharides initially 00:04:08.219 --> 00:04:11.360 divide into two consistent monosaccharide units 00:04:11.360 --> 00:04:14.879 prior to being absorbed by your body. However, 00:04:15.219 --> 00:04:18.040 glucose is your primary energy source for most 00:04:18.040 --> 00:04:20.759 living organisms as it can be broken down to 00:04:20.759 --> 00:04:23.639 release energy more easily than either fats or 00:04:23.639 --> 00:04:28.990 any other amino acids. makes it is how do i put 00:04:28.990 --> 00:04:31.329 this more difficult for the body to store glucose 00:04:31.329 --> 00:04:37.329 because it is more water soluble okay uh glucose 00:04:37.329 --> 00:04:41.410 is therefore converted to less soluble polysaccharides 00:04:41.410 --> 00:04:44.709 called glycogen for storage in your muscles and 00:04:44.709 --> 00:04:48.029 your liver okay glucose is absorbed directly 00:04:48.029 --> 00:04:50.089 through the intestinal wall into the bloodstream 00:04:50.089 --> 00:04:53.069 and that triggers a release of the hormone insulin 00:04:53.069 --> 00:04:57.009 from your pancreas all right and With that being 00:04:57.009 --> 00:04:59.129 said, the insulin promotes the absorption of 00:04:59.129 --> 00:05:01.569 glucose into the cells by reducing the blood 00:05:01.569 --> 00:05:04.170 glucose levels back to normal. If, for whatever 00:05:04.170 --> 00:05:06.629 reason, the energy is required by the cells immediately, 00:05:07.069 --> 00:05:10.970 glycolysis begins and the glucose is metabolized 00:05:10.970 --> 00:05:17.990 to release energy in the form of adenosine triphosphate 00:05:17.990 --> 00:05:26.819 to help your body. side effects of adrenaline. 00:05:27.199 --> 00:05:30.360 However, in the absence of the energy demand, 00:05:30.680 --> 00:05:34.959 the glucose does get metabolized into glycogen 00:05:34.959 --> 00:05:37.160 and then stored for later use. So when blood 00:05:37.160 --> 00:05:41.160 glucose levels drop too low, it converts it back 00:05:41.160 --> 00:05:45.079 to glucose either aerobically, which produces 00:05:45.079 --> 00:05:48.980 more energy per unit of glycogen and is important 00:05:48.980 --> 00:05:53.620 for endurance activities such as running, anaerobics, 00:05:55.470 --> 00:06:00.850 such but anaerobically it produces less energy 00:06:00.850 --> 00:06:05.009 per unit but it is a faster process for activities 00:06:05.009 --> 00:06:09.209 in different categories especially when you're 00:06:09.209 --> 00:06:11.230 sprinting if you're a sprinting type of person 00:06:11.230 --> 00:06:14.399 okay So with that being said, fructose also has 00:06:14.399 --> 00:06:17.699 a different metabolic pathway to glucose as it 00:06:17.699 --> 00:06:20.600 cannot be used directly by energy by your cells. 00:06:20.899 --> 00:06:22.779 Instead, it's absorbed through the intestinal 00:06:22.779 --> 00:06:24.519 wall and transported to the liver where it's 00:06:24.519 --> 00:06:27.379 metabolized through one of two pathways, either 00:06:27.379 --> 00:06:29.620 through blue glucose or, again, the glycogen 00:06:29.620 --> 00:06:34.399 levels. when they're depleted. Fructose is metabolized 00:06:34.399 --> 00:06:36.899 first though into glucose and then it's glycogen. 00:06:37.120 --> 00:06:40.699 But if the glycogen stores are full, it is metabolized 00:06:40.699 --> 00:06:46.379 into triglycerides or fatty acids which are then 00:06:46.379 --> 00:06:51.079 stored in your adipose tissue. Basically your 00:06:51.079 --> 00:06:53.959 rear if you will. And high fructose consumption 00:06:53.959 --> 00:06:56.759 either from excess fruit or fruit juice ingestion 00:06:56.759 --> 00:07:00.240 or more importantly from the sugars or high fructose 00:07:00.240 --> 00:07:02.720 corn syrup which is used to sweeten foods and 00:07:02.720 --> 00:07:07.899 drinks. It is therefore becoming a major concern 00:07:07.899 --> 00:07:10.680 when you're trying to fight obesity, and we understand 00:07:10.680 --> 00:07:15.680 that. Galactose is not generally found free in 00:07:15.680 --> 00:07:20.240 nature in large quantities, but forms part of 00:07:20.240 --> 00:07:23.620 lactose. It's less sweet than glucose, but can 00:07:23.620 --> 00:07:27.040 be metabolizing to glucose when necessary. So, 00:07:27.079 --> 00:07:29.860 I mean, you have to consider this fact when you're 00:07:29.860 --> 00:07:32.670 trying to lose weight. What are the reasons why 00:07:32.670 --> 00:07:35.750 I'm obese? What's causing it? And how can I lose 00:07:35.750 --> 00:07:38.990 that weight? Alright? We'll take a short break. 00:07:44.430 --> 00:07:54.550 So, we're back. And I want to go ahead and cover 00:07:54.550 --> 00:07:58.730 sugar and health. Okay? Sugar has been associated 00:07:58.730 --> 00:08:01.490 with a number of health issues, including dental 00:08:01.490 --> 00:08:07.589 problems, even obesity and hunger. When it comes 00:08:07.589 --> 00:08:12.149 down to dental problems, extrinsic, or added 00:08:12.149 --> 00:08:15.370 sugar, is known to contribute to the development 00:08:15.370 --> 00:08:18.910 of dental caries, tooth decay, particularly in 00:08:18.910 --> 00:08:20.649 children, adolescents, and even the elderly. 00:08:21.029 --> 00:08:23.610 And in societies where sugar consumption is less 00:08:23.610 --> 00:08:27.910 than 60 grams per person per day, Those are rare. 00:08:28.209 --> 00:08:31.449 And it led the UK to set a proposed guideline 00:08:31.449 --> 00:08:34.149 that the average intake of extrinsic sugar should 00:08:34.149 --> 00:08:38.710 not exceed 60 grams or 10 % of your dietary energy 00:08:38.710 --> 00:08:42.769 per day. And with that being said, this brings 00:08:42.769 --> 00:08:46.769 up obesity. Sugar contributes to weight gain 00:08:46.769 --> 00:08:48.929 in a lot of different ways. And like I said before, 00:08:49.190 --> 00:08:53.500 it provides calories of energy per gram. Four 00:08:53.500 --> 00:08:56.879 of them to be exact. And with no additional nutrients. 00:08:57.259 --> 00:09:00.299 So in addition, the very reason that we evolved 00:09:00.299 --> 00:09:03.460 to light sugar is that it encourages fat storages. 00:09:03.779 --> 00:09:06.059 Which is great if you live in a cold area, but 00:09:06.059 --> 00:09:09.399 not normally. You know, not only does excess 00:09:09.399 --> 00:09:12.480 sugar get stored as fat, anything else we eat 00:09:12.480 --> 00:09:14.500 at the same time tends to get stored there too. 00:09:14.879 --> 00:09:17.379 So try not to eat a huge amount of sugar in a 00:09:17.379 --> 00:09:19.519 short time frame and then expect to eat regular 00:09:19.519 --> 00:09:23.210 food. Wouldn't be so bad if we didn't have that 00:09:23.210 --> 00:09:25.190 much sugar in our diets, but almost everything 00:09:25.190 --> 00:09:27.649 we eat has sugar added to it to make it taste 00:09:27.649 --> 00:09:30.990 good. And with that being said, I want to bring 00:09:30.990 --> 00:09:34.509 up hunger. Like I said before, ingesting sugar 00:09:34.509 --> 00:09:37.009 has little effect on how hungry we actually feel. 00:09:37.950 --> 00:09:40.110 Absorption of glucose causes the release of insulin, 00:09:40.289 --> 00:09:42.549 which then forces the glucose in your cells. 00:09:48.080 --> 00:09:50.919 rapidly reduces your blood sugar levels and leaves 00:09:50.919 --> 00:09:55.659 you feeling hungry again and in addition fructose 00:09:55.659 --> 00:09:58.200 inhibits the release of hormone leptin which 00:09:58.200 --> 00:10:00.740 tells the brain that you're full so in the absence 00:10:00.740 --> 00:10:03.399 of the leptin signal you never actually feel 00:10:03.399 --> 00:10:06.179 full so we are not prompted to just basically 00:10:06.179 --> 00:10:09.620 stop eating and it's not good okay The worst 00:10:09.620 --> 00:10:12.019 thing that can happen is insulin resistance. 00:10:12.840 --> 00:10:15.000 Ingestion of glucose or the glucose portion of 00:10:15.000 --> 00:10:17.899 sucrose causes the pancreas to release insulin 00:10:17.899 --> 00:10:20.779 into the bloodstream, which facilitates the absorption 00:10:20.779 --> 00:10:23.440 of glucose into cells. If there is a continued 00:10:23.440 --> 00:10:27.500 high glucose intake, cells become resistant to 00:10:27.500 --> 00:10:30.000 the effect of insulin and need more and more 00:10:30.000 --> 00:10:32.639 to trigger the glucose absorption. Therefore, 00:10:32.740 --> 00:10:35.019 the pancreas releases more insulin in order to 00:10:35.019 --> 00:10:38.799 maintain your glucose regulation. In an insulin 00:10:38.799 --> 00:10:41.220 -resistant person, high blood insulin levels 00:10:41.220 --> 00:10:44.480 combined with a fairly normal blood glucose level 00:10:44.480 --> 00:10:51.059 is not healthy. Insulin has an additional role 00:10:51.059 --> 00:10:54.120 in fat metabolism, promoting the synthesis of 00:10:54.120 --> 00:10:57.820 fatty acids in the liver and when the glycogen 00:10:57.820 --> 00:11:00.399 stores are full and inhabiting the breakdown 00:11:00.399 --> 00:11:05.649 of fat. In adipose tissue, when energy is required, 00:11:05.889 --> 00:11:11.409 it does cause high insulin levels. So with that, 00:11:11.409 --> 00:11:14.230 it's understood that high insulin levels can 00:11:14.230 --> 00:11:20.450 contribute to obesity. Alright? Sorry, I'm having 00:11:20.450 --> 00:11:32.480 a hard time breathing. Let's go ahead and cover 00:11:32.480 --> 00:11:35.879 something important for a second here. Metabolic 00:11:35.879 --> 00:11:39.460 syndrome. It is related to sugar, so I might 00:11:39.460 --> 00:11:43.419 as well cover it. It is under the umbrella term 00:11:43.419 --> 00:11:47.039 that it covers a cluster of conditions, including 00:11:47.039 --> 00:11:50.419 obesity, large waist size, high blood levels. 00:11:51.440 --> 00:11:53.840 low HDL, cholesterol levels, insulin resistance, 00:11:54.120 --> 00:11:56.639 and high blood pressure. And in order to be classified 00:11:56.639 --> 00:12:00.299 as having metabolic syndrome, at least three 00:12:00.299 --> 00:12:02.820 of the risk factors have to be present. And the 00:12:02.820 --> 00:12:08.299 risk of it increases, metabolic syndrome increases 00:12:08.299 --> 00:12:11.360 the risk of developing type 2 diabetes or heart 00:12:11.360 --> 00:12:14.620 disease. So, I mean, with that being said, I 00:12:14.620 --> 00:12:17.080 feel like I should at least cover diabetes a 00:12:17.080 --> 00:12:22.440 little bit. Type 2 diabetes generally follows 00:12:22.440 --> 00:12:25.799 a period of insulin resistance. As the cells 00:12:25.799 --> 00:12:27.200 become more and more resistant to the effect 00:12:27.200 --> 00:12:29.860 of insulin, there comes a point at which the 00:12:29.860 --> 00:12:32.259 pancreas is unable to produce sufficient insulin 00:12:32.259 --> 00:12:35.080 to trigger the uptake of glucose into muscles 00:12:35.080 --> 00:12:37.639 and liver cells. At this point, the blood sugar 00:12:37.639 --> 00:12:41.279 levels become, well, way too high, and the result 00:12:41.279 --> 00:12:45.059 is diabetes. High blood glucose levels can lead 00:12:45.059 --> 00:12:48.600 to the hardening of arteries and heart disease. 00:12:49.070 --> 00:12:52.509 kidney disease, blurred vision, even nerve damage. 00:12:52.970 --> 00:12:56.409 Symptoms of type 2 diabetes include excessive 00:12:56.409 --> 00:12:59.230 thirst, frequent urination, increased hunger, 00:12:59.409 --> 00:13:02.169 weight loss in some people. Although many people 00:13:02.169 --> 00:13:04.590 do not experience symptoms immediately, it does 00:13:04.590 --> 00:13:07.830 take time for it to happen. One of the things 00:13:07.830 --> 00:13:10.759 that can cause this is addiction. And sugar is 00:13:10.759 --> 00:13:13.759 very addicting. It causes the release of neurotransmissions 00:13:13.759 --> 00:13:16.019 known as dopamine in the brain in a similar way 00:13:16.019 --> 00:13:18.580 to drugs such as cocaine, heroin, and alcohol. 00:13:18.980 --> 00:13:21.779 And in a similar fashion, dependencies can result 00:13:21.779 --> 00:13:24.620 in needing more and more sugar just to get the 00:13:24.620 --> 00:13:27.320 same good feeling that you like so much. You 00:13:27.320 --> 00:13:29.100 know, for example, many people start off taking 00:13:29.100 --> 00:13:31.559 a half teaspoon of sugar in their coffee, but 00:13:31.559 --> 00:13:35.440 this may increase to two or more teaspoons over 00:13:35.440 --> 00:13:39.750 time. Okay? Studies at Princeton have shown that 00:13:39.750 --> 00:13:42.190 laboratory rats fed sugar have exhibited all 00:13:42.190 --> 00:13:45.750 the classical components of addiction such as 00:13:45.750 --> 00:13:48.090 binging, craving, withdrawal, cross sensitivity, 00:13:49.730 --> 00:13:55.009 and although the same experiments have obviously 00:13:55.009 --> 00:13:57.899 not been carried out on humans. Well, obvious 00:13:57.899 --> 00:14:00.460 reasons. Many individuals would report similar 00:14:00.460 --> 00:14:02.919 experiences. And then there's the whole sugar 00:14:02.919 --> 00:14:05.080 withdrawal symptoms thing in humans. I mean, 00:14:05.100 --> 00:14:07.840 it can cause headaches, nausea, even mood swings. 00:14:08.659 --> 00:14:10.940 And while in some people it does cause a lack 00:14:10.940 --> 00:14:13.720 of concentration and the shakes, these will only 00:14:13.720 --> 00:14:16.039 last for a short while. And they can be lessened 00:14:16.039 --> 00:14:19.379 by slowly reducing sugar intake rather than cutting 00:14:19.379 --> 00:14:22.740 it off completely all at once. And the last thing 00:14:22.740 --> 00:14:24.320 we want you to do is go through a sugar withdrawal. 00:14:31.529 --> 00:14:35.850 Okay, so let's go ahead and consider a thought 00:14:35.850 --> 00:14:39.090 here. Would you ever consider sugar as a white 00:14:39.090 --> 00:14:42.710 deadly poison? I know it sounds like a weird 00:14:42.710 --> 00:14:46.429 question, but apparently Robert Lustig did back 00:14:46.429 --> 00:14:51.070 in 2009, and he's a leading expert in child obesity 00:14:51.070 --> 00:14:55.750 at the University of California, located at the 00:14:55.750 --> 00:14:59.399 San Francisco School of Medicine. He gave a lecture 00:14:59.399 --> 00:15:03.139 entitled Sugar, The Bitter Truth, in which he 00:15:03.139 --> 00:15:05.879 claims that sugar, irrespective of the calories, 00:15:06.019 --> 00:15:09.059 is a poison in its own right. Now, while this 00:15:09.059 --> 00:15:12.679 view does seem a bit extreme, there was a lot 00:15:12.679 --> 00:15:14.600 of evidence that supported the argument and promoted 00:15:14.600 --> 00:15:17.480 the idea that moderation may well be the best 00:15:17.480 --> 00:15:20.419 approach to our sugar intake. Unfortunately, 00:15:20.899 --> 00:15:24.480 our dependence on processed foods and drinks 00:15:24.480 --> 00:15:27.340 makes this difficult to achieve, but it is... 00:15:27.629 --> 00:15:31.090 still an effort worth making so while we're on 00:15:31.090 --> 00:15:32.909 that topic let's go ahead and consider giving 00:15:32.909 --> 00:15:35.909 up sugar okay it doesn't into the world health 00:15:35.909 --> 00:15:38.450 organization recommended that sugar should account 00:15:38.450 --> 00:15:42.409 for more no more than 10 percent of dietary calorie 00:15:42.409 --> 00:15:45.409 requirements which works out around 50 grams 00:15:45.409 --> 00:15:48.149 per day per for a person of average weight however 00:15:49.279 --> 00:15:53.000 Those same said guidelines issued by WHO in 2014 00:15:53.000 --> 00:15:57.299 revised this to recommend that sugar should make 00:15:57.299 --> 00:16:01.059 up less than 10 % of the total calorie intake, 00:16:01.440 --> 00:16:04.899 with 5 % being the target. However, reducing 00:16:04.899 --> 00:16:06.980 the amount of sugar in our diets, or even giving 00:16:06.980 --> 00:16:10.879 up on it altogether, is technically easier said 00:16:10.879 --> 00:16:13.419 than done. I mean, it's due to the amount of 00:16:13.419 --> 00:16:16.899 hidden sugars in the food that we eat, you know? 00:16:17.870 --> 00:16:21.269 And if you do intend to give it up, you will 00:16:21.269 --> 00:16:25.190 need to be determined to succeed in reducing 00:16:25.190 --> 00:16:27.850 or giving up sugar. But here are a number of 00:16:27.850 --> 00:16:31.029 things that you could do to help with that. First 00:16:31.029 --> 00:16:33.470 off, read the label. Anything that ends in O 00:16:33.470 --> 00:16:37.129 -S -E is definitely out, as they are most likely 00:16:37.129 --> 00:16:40.129 syrups, honeys, fruit, juice concentrates, etc. 00:16:41.199 --> 00:16:43.960 Start preparing food yourself. Processed food 00:16:43.960 --> 00:16:46.299 of any sort, even savory foods, will contain 00:16:46.299 --> 00:16:49.620 sugar. Watch out for the amount of fruit you 00:16:49.620 --> 00:16:51.559 consume. Fruit is a great source of vitamins 00:16:51.559 --> 00:16:54.500 and fiber, but they also contain fructose. So 00:16:54.500 --> 00:16:58.220 get in the habit of visualizing spoonfuls of 00:16:58.220 --> 00:17:01.190 sugar every time you look at an apple. Fruit 00:17:01.190 --> 00:17:03.450 juice and smoothies are even worse. I don't even 00:17:03.450 --> 00:17:06.450 explain why. Allow more time to shop and cook. 00:17:06.670 --> 00:17:08.230 Tell your friends and family you're going to 00:17:08.230 --> 00:17:10.910 go sugar -free. Throw out the forbidden foods 00:17:10.910 --> 00:17:13.710 so you can resist night cravings. No alcohol 00:17:13.710 --> 00:17:18.220 whatsoever. And now that one must suck. Be prepared 00:17:18.220 --> 00:17:20.359 for some withdrawal symptoms. Such as headaches, 00:17:20.539 --> 00:17:23.960 irritability, cravings, muscle aches, etc. And 00:17:23.960 --> 00:17:26.279 then focus on the good. Increase energy levels, 00:17:26.380 --> 00:17:30.200 better sleep, and you'll lose weight. And you'll 00:17:30.200 --> 00:17:33.839 be a lot healthier for it. And with that, that 00:17:33.839 --> 00:17:35.640 pretty much wraps up everything I have to say 00:17:35.640 --> 00:17:39.039 about sugars. I'm going to go ahead and end this 00:17:39.039 --> 00:17:43.170 podcast right here. I hope you guys have a great 00:17:43.170 --> 00:17:44.589 rest of your day, and I thank you for listening. 00:17:44.890 --> 00:17:47.609 I look forward to the next two podcasts coming 00:17:47.609 --> 00:17:51.710 out later today. Like I said before, the next 00:17:51.710 --> 00:17:56.630 one will be on fats, and then after that, cooking 00:17:56.630 --> 00:17:59.470 fats and oils. All right? Enjoy the rest of your 00:17:59.470 --> 00:17:59.650 day.