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Presented by:
Stacey Machesney Course Educator
Associate NutritionistMc Public Health Nutrition
Diploma in Weight Loss – Part I
Lesson 5
The Sugar Devil
• Generally it is more prebiotics in raw and unripe fruit and vegetables than it is cooked and mature.
There are three main ways to get in the prebiotic is the food:
• Water-soluble fibre: onion, artichoke, starchy roots, fruits and vegetables
• Resistant starch: Green bananas and cooked and then chilled potatoes.
• Supplements: Inulin and galacto oligosaccharides and resistant starch (potatoes)
Prebiotics in food
Question Time…
Is sugar in fruit bad for weight loss?
Lesson Recap
You have learnt why diets don’t work for long term weight loss
You have gained the knowledge of how you digest food and
absorb nutrients
You know how to increase your good gut bacteria
You understand the best foods to feed your digestive tract
You developed skills to understand why you need to eat more
prebiotic foods for a flat tummy
Today’s Lesson
You will learn why sugar is so dangerous for our bodies
You will gain the knowledge of how your brain functions when you consume
sugar
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
Course Interaction
Next Steps
Q & A
Shaw Academy Lifetime MembershipWinner will be announced at the end of the lesson
Let’s Begin
What are 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
OUR BRAIN ON SUGAR
Hooked from the first bite
oWhen you eat sugar a message is immediately sent to the brain awakening your reward system sending chemical messengers to different hormones
oDopamine is one of the main hormones involved in making you feel happy and ‘high’
oWhen your body has absorbed the sugar and your blood sugar levels drop you then crave sugar to get that feeling back
SUGAR FACTS
• Two out of three adults and one out of three children in
the United States are overweight or obese
• The nation spends an estimated $190 billion a year treating
obesity-related health conditions
• Rising consumption of sugary drinks has been a major
contributor to the obesity epidemic
• Women - 6 teaspoons or 24 grams of sugar no more than
50 calories per day
• Men - 9 teaspoons or 36 grams of sugar
A typical 20-ounce soda contains 15
to 18 teaspoons of sugar and
upwards of 240 calories
WHERE IS IT ALL COMING FROM?
• Most added sugar comes from processed and prepared foods
1. More Palatable
2. Cheap
3. Instant lift
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
GLUCOSE UPTAKE
IMPROPER INSULIN FUNCTIONING
How is Fructose used in the body?
Fructose
TOO MUCH FRUCTOSE
FRUCTOSE IN ITS MANY FORMS
• The key is knowing the difference between the different fructose foods
• Eating a banana compared to drinking a can of coke – both contain fructose
but there are key differences between the two
1. Fruits have fibre – Fibre is going to help you feel fuller for longer, as it
slows down the absorption of the sugar in food
2. Vitamins & antioxidants
Strawberries and blackberries are 2 of the richest, most antioxidant-dense
and vitamin-packed fruits available – and also are very low in fructose.
Fructose causes a lower blood sugar spike than sucrose
or glucose, and therefore has a low
glycaemic index
COMMON FOODS CONTAINING SUCROSE
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!
FRUIT JUICE
One glass of freshly pressed rather than those made from concentrate.
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
WHAT ABOUT BROWN SUGAR?
• 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
IS MAPLE SYRUP BETTER?
Maple syrup comes from the sap of maple trees
Over 80% of the worlds supply is produced in Canada
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
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
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
http://greatist.com/health/are-artificial-sweeteners-really-
going-kill-me
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
A great natural source of carbohydrate
1. Instantly boosting performance – absorbed quickly by the body
2.Increases endurance – fructose absorbed more slowly
3.Helps prevent fatigue (more so for training)
4.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
PROCESSED HONEY
• Most honey you buy in your local supermarket is far from the
health promoting powerhouse raw unpasteurised ‘cousins’
• Processed honey (everywhere)
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?
Summary 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
o Now we can start building on the foundations of our health from
understanding the inside
o Attend all of the lessons live to ask Questions in real time and benefit
the most
o We’re here to help, so contact us anytime!
Next Lesson
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
Summary
Course Interaction
Next Steps
Q & A
Go to www.shawacademy.com and then the Top Right Corner – Members Area