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Making Peace With Sugar 2019 LIVING IN VITALITY KICK-OFF BREAKFAST - - PowerPoint PPT Presentation
Making Peace With Sugar 2019 LIVING IN VITALITY KICK-OFF BREAKFAST - - PowerPoint PPT Presentation
Making Peace With Sugar 2019 LIVING IN VITALITY KICK-OFF BREAKFAST Jane Murray, MD Lisa Markley, MS, RDN What is sugar Simple vs Complex carbohydrates based on number of carbon molecules Glucose is important! It is the fuel our
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What is ”sugar”
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Simple vs Complex carbohydrates – based on number of carbon molecules
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Glucose is important! It is the fuel our cells use to make energy, and we need it!
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But too much glucose that we take in and do not metabolize causes many health problems:
Diabetes Fatty liver Elevated cholesterol –
heart disease/stroke
Inflammation Weight gain Impaired
mitochondrial function = decreased energy
Immune suppression
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….and sugar is highly addictive!
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Sugar is more addictive than crack cocaine
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Sugar/Additives PER PERSON
1900
Sugar-15 lbs per year Chemical additives- 0
/year
Pesticides -0/year in
widespread use
High fructose corn syrup-
none
2017
Sugar –152 lbs a year Chemical additives -
10,000lbs/year
High fructose corn syrup-
37lbs/year (maybe more)
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What about non-sugar additives??
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Any health benefits??
No evidence of any health benefit for non-
sugar sweeteners
May actually INCREASE the risk of obesity,
diabetes and cancer
Sweet taste increases desire for more sugar People who drink diet drinks actually take
in more calories
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Why is sugar added to food?
Taste Helps extend shelf life Texture, body, color, browning
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Two Main Types of Sugars
- 1. Naturally occurring sugars
found as a natural component in foods
Examples:
lactose in dairy fructose in fruit
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Two Main Types of Sugars
- 2. Added sugars include any caloric sweeteners that
are added to foods or beverages during preparation
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Common Names for Added Sugars
- Agave or Agave Syrup
- Brown Rice Syrup
- Brown sugar
- Corn sweetener
- Corn syrup
- High-fructose corn syrup
- Evaporated Cane Juice
- Raw sugar
- Sugar
- Sugar molecules ending in
“ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Honey
- Pure maple syrup
- Coconut Palm Sugar
- Molasses
- Fruit juice concentrates
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How much added sugar is ok?
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Label Reading
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Where do you think we get the most added sugars in our diets?
- A. Breakfast cereals
- B. Desserts like cake, cookies, pies
- D. Adding sugar to our meals from the sugar bowl
- C. Sugar-sweetened beverages (soda, energy drinks,
juice drinks)
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Image credit: https://www.sugar.org/diet/sources-of-added-sugars/
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Image credit: Alliance for a Healthier Vermont
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How can I curb my sugar intake?
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1. Rethink your drink – greatly reduce or eliminate sugar sweetened beverages.
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- 2. Add it up – identify other frequent sources of sugar
intake most commonly consumed throughout your day and try not to exceed daily added sugar limit.
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- 3. Remove temptation.
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4. Balance blood sugar by eating real, minimally processed whole foods containing quality protein + complex carbohydrates + healthy fat.
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- 5. Tame your sweet tooth, naturally!
Add cinnamon to coffee, tea, or oatmeal Season with fresh herbs like basil and mint Eat roasted vegetables (e.g. sweet potatoes, fire
roasted tomatoes)
Snack on fresh or frozen fruit Cashews and pecans >70% dark chocolate Swap soda with sparkling water
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What about natural sweeteners?
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Cane Sugar vs. Coconut Sugar
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Honey and Maple Syrup
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Monk Fruit
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Stevia
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- 6. Forgo the fake stuff – limit/avoid
non-nutritive artificial sweeteners.
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- 7. Be sweet to yourself.
It will take time and effort to reduce your sugar
intake.
Identify and stay focused on your “why.” If you get thrown off track, try try again.
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QUESTIONS?
This Photo by Unknown Author is licensed under CC BY-NC