Sugar Alternatives: Natural sugar alternatives like honey and table sugar both contain glucose and fructose. While honey is often perceived as healthier, understanding their similarities and consuming all types in moderation is crucial for maintaining good health.
Sugar is commonly found in many foods, and while too much can be harmful, people often look for alternatives like honey or maple syrup, believing they are healthier options. However, it's essential to understand that both table sugar and natural sugars, like honey, contain similar components—glucose and fructose. Table sugar, or sucrose, consists of these two sugars bound together. Natural alternatives may have different ratios of fructose to glucose, affecting their sweetness and potential health impact. Just because a sugar is labeled 'natural' doesn't automatically mean it is a better choice for your health. It's important to be mindful of the quantity consumed, regardless of the type of sugar, as moderation is key in dietary habits to maintain good health and well-being. Hence, replacing table sugar with honey might not be the solution if it leads to higher intake overall.
Understanding Sugar: Eating sugar causes a quick rise in blood sugar levels. This can lead to negative health effects if consumed in excess. Natural alternatives can offer some nutrients but still impact our bodies like regular sugar.
When you eat sugar, your taste buds react to its sweetness, making you want more. Sugar then breaks down in your body into glucose and fructose. Glucose enters your bloodstream quickly, causing a spike in blood sugar levels about 15 minutes after eating, which can return to normal within two hours. However, large spikes in blood sugar can lead to negative health effects, like inflammation. Natural sugar alternatives, like honey, may taste sweeter and also bring some micronutrients, even though they still contain sugars like glucose and fructose. Ultimately, while sugars can differ in taste and micronutrient content, they fundamentally impact your body similarly, potentially affecting your health if consumed excessively.
Sugar Insights: Both honey and table sugar affect blood sugar similarly, causing dips that increase hunger. Erythritol linked to heart risks, caution advised with sweeteners.
Consuming sugar, whether from table sugar or honey, leads to similar effects in the body, including potential dips in blood sugar levels. These dips can cause increased hunger and lead to overeating, resulting in consuming around 300 more calories per day. While honey might seem more natural, it still has comparable metabolic effects to regular sugar. On the other hand, sweeteners like stevia and erythritol, which is a sugar alcohol, may pose health risks, including a higher chance of cardiovascular issues. Ultimately, it's essential to be mindful of sugar consumption and its various forms, as they can impact overall health in similar ways.
Sugar Alternatives: Sugar substitutes like erythritol and agave syrup have limitations and may affect blood sugar and gut health. Most added sugars in our diet are hidden in foods, which poses a greater risk than choosing sweeteners carefully.
There are many sugar alternatives like erythritol and agave syrup that people use in place of regular sugar, but we should be cautious. Research shows artificial sweeteners might harm blood sugar levels and gut health. Although agave is natural and has some benefits, most store varieties are highly refined and don’t offer many minerals or nutrients. Agave contains mostly fructose, which is processed differently than glucose and can lead to fat production if overconsumed. Overall, many sugars we eat are hidden in processed foods, which is more concerning than the type of sweetener we choose to add ourselves. More research is necessary to understand the health effects of these alternatives before making any dietary changes.
Sugar Insights: Fear of sugar often leads people to avoid healthy fruits, ignoring their benefits. In menopause, dietary changes may reduce symptoms by 37%—tools like the menoscale can help manage this journey.
Many people fear sugar due to misconceptions, believing it only leads to health issues. However, sugar found in whole fruits is different because it comes packaged with fiber, vitamins, and minerals, promoting better health, including lower cardiovascular risks. Additionally, menopause symptoms can be severe but may improve with dietary changes. A recent study on menopause and nutrition found that some women experience over a dozen symptoms related to this phase of life, like weight gain and fatigue. Positive changes in eating habits can help alleviate these symptoms by up to 37%. For anyone experiencing menopause, taking control of your health is vital, and tools like themenoscale calculator can help better understand and manage these symptoms, allowing for a more informed health journey.
Recap: Is honey really better than sugar? | Dr. Sarah Berry
enSeptember 24, 2024
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ZOE Science & Nutrition
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Recent Episodes from ZOE Science & Nutrition
Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati
Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?
In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.
Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.
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Timecodes:
00:00 The sunshine vitamin
01:50 Quickfire questions
04:05 What is vitamin D?
07:12 Is sunlight the best source of vitamin D?
09:40 Does vitamin D keep my bones strong?
15:34 Are vitamin D levels a marker of good health?
20:00 What counts as normal levels of vitamin D?
24:42 Supplement controversy
29:10 Do calcium supplements help bones?
31:29 Can I take too much vitamin D?
37:50 Could vitamin D prevent these health conditions?
42:54 Tim’s sunscreen controversy
46:46 Vitamin D and immunity
Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal
Other ZOE Science & Nutrition episodes to try:
What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE Science & Nutrition
enOctober 10, 2024
Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake
Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.
So, how can we take advantage of this mushroom magic?
Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.
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🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
ZOE Science & Nutrition
enOctober 08, 2024
The truth about protein shakes, according to science | Dr Federica Amati
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.
But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?
Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Are protein shakes worth it?
01:30 What is protein?
02:59 The liver's surprising role
03:32 Why do we need protein?
05:01 You probably don’t need more protein
07:30 Can I get enough protein from plants?
09:15 The protein supplement explosion
11:20 Are protein bars ultra processed?
15:30 Does extra protein promote weight loss?
17:33 Should I drink protein shakes?
Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode
Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition
Amino acids and immune function (2007), published in British Journal of Nutrition
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE Science & Nutrition
enOctober 03, 2024
Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector
Today we’re discussing ultra processed food.
Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.
But why are these foods so addictive?
Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
ZOE Science & Nutrition
enOctober 01, 2024
Simple ways to improve gut health | Dr. Karan Rajan
Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.
On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo.
Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes:
00:00 Your second brain is in your gut
01:39 Quickfire questions
03:50 Why your gut is more than your stomach
05:41 Why is digestion so important?
08:23 How your nervous system impacts gut health
12:17 Common ways we irritate our gut microbiome
17:11 Antibiotics and gut health
23:30 Why gut health starts at birth
27:25 The mystery of IBS
30:19 IBS vs IBD
35:07 Why is bowel cancer on the rise?
37:19 How to keep your gut happy
41:32 Do probiotic supplements work?
45:48 Why fermented foods are so powerful
48:01 Can good gut health improve mental health?
49:30 How often should you go to the toilet?
54:50 Should we hold in farts?
Get Karan's book 'This Book Could Save Your Life' here
Mentioned in this episode:
Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology
IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders
Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health
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Why are young people getting colon cancer?
Why one in ten children have a food allergy
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE Science & Nutrition
enSeptember 26, 2024
Recap: Is honey really better than sugar? | Dr. Sarah Berry
Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?
Or are we jumping out of the frying pan and into the fire?
Professor Sarah Berry is here to explain the science of sugar.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
ZOE Science & Nutrition
enSeptember 24, 2024
Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry
Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.
Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes:
00:00 Can chocolate be healthy?
01:32 Quickfire questions
03:37 From cacao bean to chocolate bar
05:30 What is cocoa butter?
08:03 Healthy chemicals in chocolate
09:19 Is chocolate healthier than other treats?
14:16 Why chocolate melts in your mouth
16:20 Chocolate and cholesterol
23:30 Why savouring flavour improves health
23:25 Can we trust the chocolate industry?
33:00 Is mainstream chocolate healthy?
40:30 The unhealthiest ingredient in chocolate
43:45 Craft chocolate tasting session
44:45 How to make your chocolate last longer
Mentioned in today's episode:
Chocolate cravings in American and Spanish individuals: biological and cultural influences (2006), published in Appetite
Health benefits and mechanisms of theobromine (2024), published in Journal of Functional Foods
Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons (2005), published in American Journal of Clinical Nutrition
Effects of chocolate on cognitive function and mood: a systematic review (2013), published in Nutrition Reviews
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE Science & Nutrition
enSeptember 19, 2024
How to heal your gut health after taking antibiotics | Prof. Tim Spector
Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too.
Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?
Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics.
Learn how your body responds to food 👉 zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
ZOE Science & Nutrition
enSeptember 17, 2024
Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry
The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.
So why is there so much fear? And are any of the accusations true?
In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.
Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.
🥑 Make smarter food choices. Become a member at zoe.com/podcast for 10% off
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Seed oils are in everything
02:07 Quickfire questions
03:29 What is seed oil?
05:31 Are seed oils full of chemicals?
10:41 Why are seed oils everywhere?
12:46 3 types of fat you should understand
19:32 Are seed oils toxic?
24:03 Is omega 6 dangerous?
26:57 These fats reduce disease risk
29:24 Key seed oil science
37:15 Are seed oils unnatural?
44:57 Seed oil vs palm oil
49:50 Is it safe to cook with seed oil?
Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Fibre Fuelled by Dr Will Bulsiewicz
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
Mentioned in today's episode:
Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review (2011) published in Nutrition & Metabolism
Effect of Dietary Linoleic Acid on Markers of Inflammation in Healthy Persons: A Systematic Review of Randomized Controlled Trials (2012) published in Journal of the Academy of Nutrition and Dietetics
Too much linoleic acid promotes inflammation—doesn’t it? (2008), published in Prostaglandins, Leukotrienes and Essential Fatty Acids
Dietary linoleic acid and human health: Focus on cardiovascular and cardiometabolic effects (2020), published in Atherosclerosis
The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses (2006), published in Current Atherosclerosis Reports
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
ZOE Science & Nutrition
enSeptember 12, 2024
Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann
Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.
We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?
Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.
Learn how your body responds to food 👉 zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
ZOE Science & Nutrition
enSeptember 10, 2024