The real culprit behind high cholesterol and many other common health problems.

Animal products, fat or something else?

The most common response to a blood test with unhealthy levels of cholesterol is usually to cut out red meat and fat. Is this the correct response? Probably not. Many people report a huge change after cutting out meat from their diet. ‘I lost weight, gained muscle, my blood work is way better’. More often times than not, what truly has happened here is a change in lifestyle. The person gets concerned about cholesterol, cuts meat - but then starts regular exercise, less unhealthy snacking, more sleep. So what really caused the improvement? Cutting meat or change of lifestyle?

The true culprit of high cholesterol seems more likely to be processed sugar and processed carbohydrates. I will explain why these types of foods are the main driver of high cholesterol and why we need to start looking at them as the real culprits.

First of all, let's talk about processed sugar. It's no secret that consuming too much sugar can lead to a variety of health issues, including high cholesterol. When we consume sugar, our bodies release insulin to help regulate our blood sugar levels. However, when we consume too much sugar, our bodies become resistant to insulin, leading to increased levels of triglycerides and LDL cholesterol (the "bad" cholesterol). This can ultimately lead to a higher risk of cardiovascular disease and other health problems.

Similarly, processed carbohydrates, such as white bread, pasta, and rice, can also contribute to high cholesterol levels. These types of carbohydrates are quickly broken down into sugar in our bodies, leading to the same insulin resistance and increased levels of triglycerides and LDL cholesterol. In addition, processed carbohydrates can also lead to weight gain, which is another risk factor for high cholesterol.

So, why do we tend to blame fat for high cholesterol instead of processed sugar and processed carbohydrates? Part of the reason may be due to a lack of understanding about the role of different nutrients in our diets. For years, fat has been demonized as the main cause of high cholesterol and heart disease, leading to the popularity of low-fat diets. However, research has shown that these diets are not as effective as we once thought, and in fact, consuming healthy fats can actually have a positive impact on our cholesterol levels. The body’s cholesterol is mainly produced by our liver - 70-75%. Only 25-30% of our cholesterol is due to exogenous intake.

Let’s revisit some of the problems associated with excess sugar intake:

1. Insulin resistance: Consuming high amounts of processed sugar and carbohydrates can lead to insulin resistance, which in turn can increase the production of cholesterol in the liver.

2. Triglyceride levels: Processed sugar and carbohydrates can increase triglyceride levels in the blood, which is often associated with high cholesterol levels.

3. LDL cholesterol: Processed sugar and carbohydrates can increase levels of low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol, which can contribute to high cholesterol levels.

4. Obesity: Consuming excessive processed sugar and carbohydrates can contribute to obesity, which is a risk factor for high cholesterol levels.

5. Liver function: Excessive consumption of processed sugar and carbohydrates can lead to fatty liver disease, which can disrupt cholesterol metabolism and contribute to high cholesterol levels.

6. Systemic inflammation: Processed sugar and carbohydrates can promote inflammation in the body, which can lead to an increased risk of high cholesterol levels.

7. Dyslipidemia: Consuming high amounts of processed sugar and carbohydrates can lead to dyslipidemia, an imbalance in the levels of lipids in the blood, which can contribute to high cholesterol levels.

Historically, the food industry and the FDA has played a significant role in promoting the idea that fat is the main culprit of high cholesterol as well as many other ailments that people often suffer from. This has led to an increase in the production and consumption of low-fat and fat-free processed foods, which often contain high levels of sugar, carbohydrates, harmful additives and preservatives which give it a longer shelf life and compensate for the lack of flavor and texture.

Its past time for us to shift the blame from fat to processed sugar and processed carbohydrates when it comes to high cholesterol. By understanding the true culprits, we can make better dietary choices and take control of our health. Let's start focusing on greatly reducing our consumption of sugar and processed carbohydrates, and instead, embracing a diet rich in whole foods and healthy fats. When pairing that with regular exercise and good quality sleep, it can make a huge difference. It’s time for a paradigm shift in our approach to cholesterol and overall health.

Stay gold

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