Diploma in Weight Loss

Lesson 6

Is Sugar A Drug

Presented by:

Sarah Devine Course Educator

BS Health EducationEQF Level 4 Personal Training

Type: INFO

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Lesson 5 Recap You understand why diets don’t work for long

term weight loss

You have gained the knowledge of how you digest

food, absorb nutrients, & increase good gut

bacteria

We explored the best foods to feed your digestive

tract

Lesson 6

You will learn why sugar is so dangerous for us

You will know how to increase your knowledge of

REAL honey

You will understand the where the hidden sugars are

that we are consuming

You will developed skills to understand how to help

manage your cravings and reduce sugar intake

Summary

New Challenge Winner!

Q & A

Question Time…

Is any type of sugar in fruit bad for weight loss?

Let’s Begin

The effects of sugar on our health?

SUGARS EFFECT ON HEALTH

Sugar

OBESITY

DIABETES

High blood pressureHypoglycaemia

DepressionHyperactivity

AcneHeadaches,

Fatigue, violent behaviourHardening of the arteries

Aching extremitiesTooth decay

Sugar Consumption & Disease

SUGAR CRAVINGS

Hooked from the first bite

Feeling low

Depressed or anxious

Tired and sluggish

OUR BRAIN ON SUGAR

Dopamine

Insulin

Blood

Sugars

Blood

Sugars

Dopamine

SUGAR FACTS

Women - 6 teaspoons or 24 grams of sugar

Men - 9 teaspoons or 36 grams of sugar

Taste

Colour & flavour

Bulk & texture

Fermentation

Preservation

Why Do We Add Sugar?

Sugars Many Forms

Sucrose Foods

Sucrose is commonly known as table sugar, and is obtained

from sugar cane or sugar beets

Sugar Facts

Glucose

Fructose

How is glucose used in the

body?

Glucose

Too Much Sucrose

How is Fructose used in the

body?

Too Much Fructose

HIGH FRUCTOSE CORN SYRUP

Is bad due to its SYNTHETIC NATURE

Refined HFCS is metabolized by your liver and does not

cause the pancreas to release insulin the way the body

normally does. Thus it converts to fat more than any other

sugar

COMMON HOUSEHOLD FOODS CAN CONTAIN HFCS

READ THE FOOD LABELS

Maize syrup

Glucose syrup

Glucose/fructose syrup

Tapioca syrup

Dahlia syrup

Fruit fructose

Crystalline fructose

FRUCTOSE IN ITS MANY FORMS

Fructose causes a lower blood sugar spike than sucrose

or glucose

Fruits have fibre –slows down the

absorption of the sugar in food

Vitamins & antioxidants -

The key is knowing the difference between the different fructose foods

HOW MUCH IS TOO MUCH?

READING THE LABEL

• Less than 5g per 100g is low

• More than 15g per 100g is high

• Check the ingredients

CEREAL BARS

• Average containing 250-300kcal

• Top tip - Naturally flavoured bars free from trans-fats and preservatives and factor the calorie count into your daily intake

VITAMIN WATER

• Stick to good old-fashioned

water instead. It will save your

wallet AND your waistline in

one fell swoop. Result!

LOW FAT YOGURT

Natural, flavour-free Greek yoghurt instead, keep your portion sizes small, and if you need sweetness, add it yourself with a small drizzle of honey and fresh fruits

ADDED SUGAR

What about he sugar alternatives?

SUGAR ALTERNATIVES

IS BROWN SUGAR HEALTHIER?

• White sugar mixed with molasses

• Molasses has more nutrients than white sugar and

therefore would be slightly healthier if you had to choose

one

• Dietary fibre and small amounts of calcium,

magnesium and B vitamins

Facts:

• 1 teaspoon of packed brown sugar provides 17 calories

• 1 teaspoon of white sugar contains 16 calories

100 GRAMS OF MAPLE SYRUP

Vitamin Recommended Daily Allowance

Calcium 7%

Potassium 6%

Iron 7%

Zinc 28%

Manganese 165%

2/3 Sucrose

THE TRUTH ABOUT MAPLE SYRUP

WHAT ABOUT ARTIFICIAL SWEETENERS?

ARTIFICIAL SWEETENERS

• Equal, NutraSweet - Mostly used to sweeten diet soft drinks.

• Saccharin - (Sweet'N Low, Sugar Twin) Used in many diet foods and

drinks.

• Sucralose (Splenda) - It's in many diet foods and drinks.

• Acesulfame K (Sunett) It's often combined with saccharin in diet soft

drinks.

• Sugar Alcohols are also used to sweeten diet foods and drinks. These

plant-based products include mannitol, sorbitol and xylitol.

• Agave Nectar – Agave nectar is high in fructose. Replace syrups like

maple, 30% sweeter than sugar

Artificial sweeteners have also been found

to promote weight gain

HEALTHIER SUGAR ALTERNATIVES

Xylitol - Made from the bark of birch trees and looks and tastes like sugar. Lower in calories, doesn’t cause tooth

decay, 1:1 Ratio

Stevia (Truvia, PureVia, SweetLeaf) Stevia is made from a herbal plant and is used in foods and drinks.

Fruits & Vegetables

1.Naturally sweet fruits including dates, raisons, bananas, grated apple, figs, apricots

2.Naturally sweet vegetables including grated carrots, parsnip & beetroot

HONEY

• Instantly boosting performance – absorbed quickly by the body

• Increases endurance – fructose absorbed more slowly

• Helps prevent fatigue (more so for training)

• Antioxidant & anti-bacterial properties can not only help build your immune system to fight infection but also improve digestive functioning

• Honey is high in calories and increases blood sugar levels

A great natural

source of carbohydrate

PROCESSED HONEY

• Most honey you buy in your local supermarket is far from the

health promoting powerhouse raw unpasteurised ‘cousins’

• Processed honey (everywhere)

• Dangerous for health – CVD, Insulin resistance & obesity

• Contains high fructose corn syrup

Ultra filtering is a high-tech procedure where honey is heated,

sometimes watered down and then forced at high pressure

through extremely small filters to remove pollen, which is the

only fool proof sign identifying the source of the honey

Conclusion

Is sugar in fruit bad for weight loss?

Lesson 6 Recap

You have learnt why sugar is so dangerous for our

bodies

You have gained the knowledge of how your brain

functions when you consume sugar

You know where to find REAL honey

You understand where the hidden sugars are that

we are consuming

You developed skills to understand how to help

manage your cravings and reduce sugar intake

Lesson 7

You will learn: What the Dawn effect is and how

does this impact our metabolism

You will gain the knowledge of how to plan a

healthy diet that suits your lifestyle

We explore the pitfalls that cause us to eat calories

unknowing

You will increase your healthy eating habits

You will develop the skills to understand how to

make smart food swaps

A Mean Green

2 broccoli stalks

2 medium apples

½ medium cucumber

2 stalks celery

½ medium lemon, peeled

½ lettuce head

1 kiwi

(optional 1 scoop powdered barley grass for extra nutrients)

Combine all ingredients in a juicer. Alternatively, you could also combine then in a blend and add water.

Peanut Brittle Bars Ingredients:

1 cup packed dates or figs

¼ cup honey

¼ cup creamy/nutty natural peanut butter or almond butter

1 cup roasted nuts

1 ½ cups rolled oats

Method:

Toast your oats in the oven at high heat until golden

Cut nuts into small pieces and dry fry in a pan over medium heat

Blend the figs or dates in blender or food processor until chunky

Heat the honey and peanut butter together in saucepan

Mix all the ingredients together

Then, spread over parchment paper and let cool

Once cooled, eat and enjoy