FED UP

Fed Up, directed by Stephanie Soechtig, takes aim at the root causes of the obesity epidemic in the United States, particularly focusing on the role of sugar and the food industry.

It is a call to action for individuals, policymakers, and the food industry. It advocates for:

  • Increased public awareness about the dangers of hidden sugars in processed foods.
  • Stricter regulations on sugar content and marketing practices of the food industry.
  • A shift towards a healthier food system that prioritizes whole foods and reduces reliance on processed options.

Sugar: The Hidden Culprit

  • The documentary argues that excessive sugar consumption, particularly hidden sugars in processed foods, is a major contributor to obesity, diabetes, and other health problems.
    • Reducing sugar intake is a gradual process. Start by making small changes and focus on finding healthy alternatives you enjoy.
  • It criticizes the lack of emphasis on dietary sugar in the first US dietary guidelines, which contributed to a surge in sugar intake over the past few decades.
  • Fed Up highlights how sugar can be addictive and disrupts the body’s natural ability to regulate metabolism, leading to weight gain and associated health issues.
  • Avoiding hidden sugars in processed foods requires becoming a savvy label reader and making informed choices at the grocery store. Here are some key strategies:
    • Master Label Reading
      • Don’t be fooled by marketing claims: Words like “healthy,” “natural,” or “whole grain” don’t necessarily mean sugar-free.
      • Focus on the Ingredients List: This is where you’ll find hidden sugars. Look for ingredients ending in “-ose” like sucrose (table sugar), high fructose corn syrup, dextrose, maltose, and agave nectar.
      • Check the Sugar Content: Pay attention to the grams of sugar per serving. The American Heart Association recommends limiting added sugar intake to less than 25 grams (6 teaspoons) daily for women and 36 grams (9 teaspoons) for men.
      • Compare Sugar Content: When choosing between similar products, opt for the one with a lower amount of sugar per serving.
    • Go Beyond the Total Sugar Number
      • Beware of Multiple Sugar Sources: A product might have a seemingly low total sugar content, but contain several sources of sugar listed in the ingredients.
      • Fiber Matters: Sugars naturally occurring in fruits and vegetables are accompanied by fiber, which helps regulate blood sugar spikes. Added sugars in processed foods lack fiber.
    • Choose Whole Foods Over Processed Options
      • Prioritize fresh fruits, vegetables, whole grains, and lean proteins. These naturally contain some sugar, but in much lower quantities and with the benefit of fiber and other nutrients.
      • Limit sugary drinks: Swap sugary sodas, juices, sports drinks, and sweetened coffee drinks for water, unsweetened tea, or black coffee.
    • Healthy Swaps for Sweeteners
      • Use natural sweeteners sparingly: While options like honey, maple syrup, or dates are natural, they still contain sugar. Use them in moderation.
      • Explore sugar substitutes: Consider sugar substitutes like stevia or monk fruit extract if you crave sweetness. However, note that some research suggests these substitutes may have their own health implications, so use them judiciously.
    • Become a Kitchen Pro
      • Cook more meals at home: This gives you more control over the ingredients and sugar content.
      • Prepare healthy snacks: Instead of relying on packaged snacks, cut up fresh fruits and vegetables, make your own trail mix with nuts and seeds, or try homemade yogurt parfaits with minimal added sugar.
    • Read Food Labels Vigilantly
      • Food manufacturers are required to update labels reflecting new FDA regulations. Look out for “Added Sugars” listed on the label, making it easier to identify how much sugar has been added during processing.

The Food Industry’s Influence

  • The food industry prioritizes profits over public health.
  • It exposes tactics like lobbying against stricter regulations on sugar content and marketing unhealthy foods directly to children.
  • The industry manipulates food formulations to be highly palatable and addictive, leading to overconsumption.

Government’s Role and Missed Opportunities

  • The documentary criticizes the government’s agricultural subsidies that favor the production of corn, a key source of high fructose corn syrup, a form of added sugar.
  • It highlights missed opportunities to implement stricter policies on sugar labeling and marketing, potentially slowing the rise of obesity.

Focus on Children’s Health

  • Fed Up emphasizes the alarming rise of childhood obesity and diabetes.
    • Obesiety
      • In 1999-2000, the prevalence was 13.9%.
      • By 2017-2018, it had risen to 19.3%.
      • That’s a nearly 40% increase.
    • Diabetes
      • Studies suggest a 2-3 fold increase in type 2 diabetes diagnoses in children and adolescents since the late 1970s.
    • It showcases the negative health consequences for children facing these issues, like fatty liver disease, sleep apnea, and early signs of heart disease.
  • The documentary calls for better school lunches and a reduction in sugary drinks and processed snacks available to children.

Critique of the “Calorie-Counting” Approach

  • The traditional focus on “calories in, calories out” (CICO) is an oversimplification.
  • The type of calories consumed, particularly the high sugar content in processed foods, has a greater impact on health compared to just total calorie intake.
  • Focus on Quantity Over Quality
    • CICO emphasizes total calorie intake without considering the source of those calories.
    • The documentary argues that 100 calories from a sugary soda will have a different metabolic impact compared to 100 calories from nuts or vegetables.
    • Sugary processed foods tend to be lower in nutrients and fiber, leading to blood sugar spikes and crashes, potentially triggering cravings and increased hunger. This cycle can make it difficult to maintain a calorie deficit for weight loss.
  • Hormonal Impact
    • Fed Up suggests that the type of calories you consume can influence hormone levels that regulate hunger and satiety.
    • For example, sugary processed foods can trigger insulin release, which promotes fat storage and can leave you feeling hungry sooner.
    • Conversely, complex carbohydrates and protein found in whole foods may help regulate hormones like leptin, which signals fullness, promoting satiety and reducing overall calorie intake.
  • Metabolic Effects
    • The documentary argues that CICO doesn’t fully account for the thermic effect of food (TEF). TEF is the energy your body burns while digesting and processing food.
    • Protein and fiber have a higher TEF compared to carbohydrates and fat. This means your body burns more calories digesting these foods.
    • Sugary processed foods often have a low TEF, leading to less calorie burning after consumption.
  • Individual Differences
    • Fed Up acknowledges that metabolism can vary significantly between individuals. Factors like age, genetics, muscle mass, and activity level all influence how efficiently your body burns calories.
    • A one-size-fits-all approach to CICO might not be effective for everyone.