“Pure, White And Deadly, How Sugar Is Killing Us And What We Can Do To Stop It,” by John Yudkin. This book warns us of the negative effects sugar has on our health. For anyone who is dealing with heart disease, diabetes or obesity this book could be a life saver. The average person is eating over 100 pounds of sugar a year – two pounds or more a week!
If being healthy is a concern of yours read this book. Maybe you are facing heart disease, diabetes or obesity read this book. Or, if you just want to survive the holiday season without adding 5 pounds to your waistline read this book!
I read Pure, White And Deadly two years ago and what a difference it has made in my life! No cookie, cake or croissant crosses these lips without careful consideration. Reducing refined sugar in our diets has also helped the rest of my family loose weight, gain energy and eat healthier foods. I believe my sister will agree, less sugar feels good!
John Yudkin(1910-1995) was a British physiologist and nutritionist. Many of the experiments cited in Pure, White And Deadly were carried out at the Nutrition Department of Queen Elizabeth College, University of London. Over the years the book received a great deal of criticism and backlash from the sugar industry. In fact, the powerful sugar industry went to great lengths to have the statements and conclusive evidence of Yudkin’s research seem faulty. You can read about these outrageous attempts in the last two chapters(20-21) of the book.
Just A Sprinkle
Pure, White And Deadly is overflowing with research data to much to cover in this blog article. I have put together lists highlighting important topics Yudkin presents in the book. All of the following statements are taken directly from the pages of Pure, White And Deadly.
Two statements no one can refute
- There is no physiological requirement for sugar; all humans nutritional needs can be met in full without having to take a single spoon of white or brown or raw sugar, on its own or in any food or drink.
- If only a small fraction of what is already known about the effects of sugar were to be revealed in relation to any other material used as a food additive, that material would promptly be banned.
Sugar, the Digestible & Indigestible
Digestible carbohydrates consist almost entirely of sugars and starch. They are all made up of units called monosaccharides.
- glucose: first product of photosythesis in plants
- fructose: together with glucose and sucrose, if found in fruits
- galactose: only in the animal kingdom, as part of milk sugar, lactose
Undigestible carbohydrates, which pass through the body virtually unchanged is fiber or roughage. It consists mainly of cellulose.
- cellulose: an insoluble substance that is the main constituent of plant cell walls and of vegetable fibers such as cotton.
How Sugar Is Killing Us – The DEADLY Part
Everything on this list is directly or indirectly effected by the consumption of sugar. John Yudkin discusses in detail how and why each of these afflictions results from the intake of sugar. Pure, White And Deadly is what I would consider an “Emergency read”!
- increases fatty substances like cholesterol and triglyceride in the blood.
- high blood pressure
- insulin resistance
- increase risk of developing heart disease
- excess weight
- enlargement of adrenal glands
- chronic and severe indigestion
- peptic ulcer
- hiatus hernia
- Crohn’s disease
- damage to the eyes
- damage to the teeth
- damage to the skin
- damage to the joints
- disease of the liver
THE BIG TAKE AWAY
The biggest take away, reduce your daily sugar intake. The average American takes in 88 grams of sugar per day. To optimize your health reduce intake to 20 grams per day. By reducing your daily sugar intake you might loose weight, feel better and live a healthier life. Check out the youtube video with Dr Robert Lustig M.D. in my recent article about Corn Syrup. Sometimes it’s fun to jump down a rabbit whole….:)
If you must take sugar, Yudkin suggests choosing a good clean, dark muscovado sugar(dark brown). This type of sugar contains the greatest proportion of molasses and unidentified nutrients. White refined sugar is out!
“Pure, White And Deadly How Sugar Is Killing Us and What We Can Do To Stop It,” is an important read for the future of not only our own health but also the health of our entire modern society. Eliminating sugar from our diets is not the panacea to curing all disease. However, knowing how sugar effects our bodies function and the damage it causes is worth knowing. Stick to real food, the diet your great grandmother ate and be well.
Check out our post, Avoiding Artificial Halloween Candy to learn about a few ways to avoid sugar and find a link to a great sugar free treat!