Sugar and Your Quality of Life Healing your relationship with sugar

Certified Holistic Health Coaches Donna Reese AADP & Louise Kulig AADP

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What we will cover tonight:

  Some Background about Sugar

  What is Sugar, Refined Sugar & HFCS?

  How to identify unhealthy sugars in your food – Read Labels!!

  Common ailments and symptoms of sugar addiction

  Deconstructing Sugar Cravings

  Some Healthy Alternatives to Sugar-filled Foods

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Some Background about Sugar

  Starting back in 1689, the 1st sugar refinery was built in NYC. Within 10 years, the average sugar consumption was 4 lbs/ person/ year. (mostly used to sweeten their porridge)

  The US is now the largest consumer of sweeteners in the world

  We are also one of the largest global sugar importers. We love sweets!

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Refined Sugar Consumption

  Today it’s > 130 lbs/ person/ year vs. 8 lbs of broccoli !

  USDA recommends < 10 teaspoons per day, yet the avg. person consumes > 30 teaspoons per day

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Refined Sugar Consumption (cont)

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Obesity Trend

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Obesity Facts (cont.)

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Diabetes trend

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So …. What Happened ??

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What makes a sugar good or bad?

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What is Sugar?

  Sugar is a carbohydrate that occurs naturally in foods such as grains, beans, fruits and vegetables.

  Unprocessed, it contains a variety of vitamins, minerals, enzymes, fiber and proteins.

  When these foods are chewed and digested, the natural carbs break down uniformly into separate glucose molecules that enter the bloodstream, where they are burned smoothly and evenly, allowing your body to absorb all the good stuff and give it energy.

  Glucose is the energy fuel for all your body’s cells

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What is Refined Sugar? (BAD)

  Refined table sugar (sucrose) has NO nutritional value, just calories

  Extracted from sugar cane or beets, it lacks vitamins, minerals, enzymes and fiber, and thus requires extra effort from the body to digest it. The body must deplete its own store of minerals and enzymes to absorb it.

  Instead of providing the body with nutrition, it creates deficiency

  Sucrose enters the bloodstream rapidly and wreaks havoc on the blood sugar level. First it spikes way up, then crashes down

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Sucrose (sugar’s formal name) is comprised of two molecules bonded together:

Because they are bonded together, there are always equal amounts of glucose and fructose in sucrose. Every Calorie of

Fructose heads straight to your Liver to be turned into Fat! Fructose can only be metabolized by the Liver!

Glucose Fructose

Glucose = Needed by the body

Fructose = The “F” word!

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What is High Fructose Corn Syrup?

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Refined Sugar & HFCS are linked to:

•Obesity & Diabetes

•Fatty Liver

•Candida/Yeast Infections

•High blood pressure

•Inflammation

•Nervous tension

•Depression

•Headaches

•Fatigue

•Acne & skin irritation

•Violent behavior

•Aching limbs

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Where is your sugar hiding?

  According to the American Heart Assoc. these food groups contain the highest % of total added sugar:

  Regular soft drinks 33.0 %

  Candy & table sugar 16.1 %

  Cakes, cookies & pies 12.9 %

  Dairy desserts & milk products 8.6 %

  Other grains (cinnamon toast, waffles) 5.8 % *Added sugar is sugar added to food during the manufacturing process or at the table, not sugars that occur naturally in foods like fruit.

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Sugar is everywhere! Let’s see where it’s hiding in your foods and beverages.

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READ LABELS !! (4 grams = 1 tsp)

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Understanding Food Labels

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Simple vs. Complex Carbohydrates

 All carbs contain sugar, but depending upon their chemical structures (simple or complex) they are processed differently within the body.

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Simple Carbohydrates – Pasta, Breads, Bagels, etc

  Most Simple carbs are highly processed, contain refined sugars & have few vitamins or minerals. They contain short chains of sugar, and cause a rush of glucose and fructose into the cells.

  Simple carbs lead to weight gain, as our cells do not require large amounts of glucose at one time. The extra sugar then gets stored as fat.

  The exception is Fruit, (but only in its original form) which is high in Fiber and slows down the digestive process, limiting the amount of glucose that flows into the cells.

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Fruit is a Simple Carb but OK !

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Complex Carbohydrates (Good)

  These appear in whole foods like vegetables, beans and whole grains

  They are composed of long chains of sugar, which are bound within the food’s fiber.

  The body processes the sugar by breaking the chains and releasing fiber into the bloodstream. This is a slow process, therefore the sugars are absorbed at a steady rate over a period of hours, providing long-lasting energy

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Complex Carbs (for great sources of natural sweetness, nutrients, energy & fiber) Root Vegetables Fruits

- Butternut Squash - Berries -  Acorn Squash - Apples -  Sweet Potatoes - Pears -  Beets - Oranges -  Carrots - Mango

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Avoid chemically processed sugars:

  White & Brown sugar

  Confectioners or powdered, corn syrup,

  High fructose corn syrup,

  Dextrose, glucose, lactose, maltose, levulose, fructose, sucrose (table sugar),invert and turbinado

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Choose healthier natural forms   Honey

  Maple Syrup

  Agave nectar

  Coconut sugar

  Brown rice syrup

  Sucanat

  Stevia

  Evaporated organic cane sugar, and vegetable glycerin (Mechanically processed)

  Sugar Alcohols: (all from natural plants and fruits)

  Xylitol

  Erythritol

  Mannitol

  Malitol

  Sorbitol

Caution: Gastric distress can occur If eaten in large amounts

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Sugar Substitutes (Artificial Sweeteners)

  Sucralose (Splenda)

  Saccarin (Sweet’N Low)

  Aspartame (NutraSweet, Equal, Canderel)

  Neotame (made by the manufacturers of NutraSweet) for people with PKU who cannot safely use Aspartame

  Acesulfame K (produced by Hoechst in Germany – widely used in foods, beverages and pharmaceuticals)

Please refer to your handouts for detailed information

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Why is Sugar Considered Addictive?

  Eating even a small amount creates a desire for more

  Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings and fatigue

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Why is Sugar Considered Toxic?

  Sugar has been linked to > 60 different ailments including obesity, type 2 diabetes, high blood pressure, inflammation, heart disease, headaches, cancer and depression.

  While white refined sugar consumption has decreased in recent years, sugar substitutes have increased. These artificial sweeteners contain known neurotoxins.

  Sugar contributes to saliva acidity, tooth decay and periodontal disease

  It interferes with absorption of calcium and magnesium, etc.

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Deconstructing Sugar Cravings

  Are cravings a bad thing? How many think Yes?

  Many people view cravings as weakness, but in reality they are important messages meant to help you understand what your body needs to maintain balance

  It doesn’t matter what you crave (sugar, salt, caffeine), the important thing is to understand WHY you crave it.

  Sugar cravings are as natural as our desire for air. Humans have been programmed to desire sweet-tasting foods for thousands of years!

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The Primary Causes of Cravings

•Dehydration

•Ancestry

•Lifestyle – Primary Food

•Seasonal foods

•Lack of nutrients

•Hormones

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What Nourishes You?

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Craving Sugar? Go-To Questions:

  What am I really hungry for?

  Will this give me the nourishment I crave?

  Is this worth the crash I will feel later?

  Is there a better choice?

  Am I really just thirsty?

Reminder: The human body needs water, and a balanced diet of carbs, protein and healthy fats to function normally - NOT sugar !

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Summary - Now you know:   History of sugar consumption in the US and it’s impact to

obesity.

  How to identify hidden sugars – by reading labels!

  Why you should eat a diet rich in whole grains, fruits and vegetables (Complex Carbs)

  To use healthier, naturally occurring sugars

  To avoid artificial sweeteners, unless medically advised.

  The best way to curb sugar cravings is to provide the body with the sweetness it needs by eating naturally sweet foods and making sure you have sweetness and balance in all other areas of your life!

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Thank you

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