Your Guide to Sugar

NOT SO SWEET AFTER ALL

This information is for educational purposes only. This information should not be taken as a substitute for qualified medical advice.

HOW ARE YOU FEELING?

• How are you feeling? What changes have you noticed?

• What is going well?

• What is hard?

• Did you Make Last Week’s Recipe of the Week?

• Portobello Personal Pizzas

• Did You Do Last Week’s Action Items?

• Replace bad fats with good fats

• Change Your Breakfast

Chauncy Morlan100 years ago, he was considered so obese that he toured in the circus as the ‘Fat Man” and people paid money to see him. Today, no one would give him a second look.

Imagine if, 100 years from now, people that we consider unusually obese – at 500 pounds or so, are considered normal?

AGENDA• Sugar is Different From Other Foods

• Sugar is Addictive

• Sugar Causes Gut Dysbiosis

• Sugar Causes Nutrient Deficienies

• Sugar Causes Fatty Liver

• Sugar is a cause of:• Obesity, Diabetes, Heart Disease, Cancer

• The Sugar Game

• Sugar Shock Test

Sugar is half glucose, half fructose.

100 calories of sugar is metabolized very differently than 100 calories of starch.

Calorically the same, metabolically very different.

Isocaloric, NOT isometabolic.

SUGAR IS NOT THE SAME AS STARCH

FRUCTOSE METABOLISM IS DIFFERENT

FRUCTOSE PROMOTES FATTY LIVER

66% of obese adults and 50% of obese children may have fatty liver.

This can lead to liver failure, liver cancer, or liver-related death.

FATTY LIVER DERANGES METABOLISM, LEADING TO METABOLIC SYNDROME

Metabolic Syndrome raises your risk of:

Heart Disease

Diabetes

Stroke

Cancer

It has the same effects on the brain as cocaine or heroin, although on a smaller scale.

SUGAR IS ADDICTIVE

REPEATED, INTERMITTENT BINGES

LEAD TO CHANGES IN DOPAMINE, ACETYLCHOLINE, AND OPIOIDS IN BRAIN

WITHDRAWAL – ANXIETY AND DEPRESSION

CRAVING DURING ABSTINENCE

WE BINGE AGAIN, REINFORCING THE CYCLE

SUGAR IS ADDICTIVE

• Study after study after study shows that sugar has the same effects on the brain (dopamine, acetylcholine, opioids) that opiate drugs do, albeit milder.

• Repeated, intermittent bingeing

• Withdrawal – anxiety, depression

• Craving during abstinence

• Leads to another binge

SUGAR CRAVINGS MAY REALLY BE FAT CRAVINGS

• Food cravings and increased appetite are strong indicators of a micronutrient deficiency

• That’s why it is critical that you be WELL NOURISHED if you want to lose weight

• Multivitamin, bone broth every day, liver once a week, plenty of eggs, meats, quality saturated fat, leafy greens, cruciferous veggies, some fruit, some dairy….etc

• Our taste receptors for sweetness may have been designed to detect NUTRIENT DENSE FATS (this argument is long and complex)

• So when you are craving sweets, ask yourself, STEAK or SALMON?

SUGAR CAUSES NUTRIENT DEFICIENCIES

• Sugar isn’t just EMPTY calories, it’s NEGATIVE nutrition!

• “To deal with the sugar onslaught, the body has to use available minerals, vitamins and enzymes at an alarming rate, finishing up being depleted of these vital substances.

• One molecule of sugar requires 56 molecules of magnesium to metabolize it.

• “Consumption of sugar is a major cause of the widespread magnesium deficiency in this country, leading to high blood pressure and neurological and immune problems.”

Dr. Natasha Campbell-McBride

Obesity, Diabetes, Heart Disease, Cancer

SUGAR AND THE BIG DISEASES

SUGAR AND OBESITY

• Sugar decreases secretion of insulin and leptin, two hormones that tell our bodies we are full and should stop eating

• More sugar

• Less Leptin

• Less Insulin

• Eat more

• Gain weight

• Sugar causes obesity faster than other foods b/c it tricks the body’s metabolism

SUGAR AND OBESITY

• The fructose in sugar is shunted directly to the liver for disposal to keep it away from the rest of the body.

• The liver detoxifies fructose by converting it to fat.

• Much of the fructose you eat will be converted to FAT!

SUGAR AND DIABETES

• High intake of sugar 2x as likely to have diabetes (Nurse’s Health Study)

• Drinking fruit punch each day doubles risk of diabetes

• Drinking one extra soda per day increased risk by 80%

• Sugar demand on pancreas to secrete huge amounts of insulin pancreas depleted/insulin resistance diabetes

SUGAR AND HEART DISEASE• Sugar raises triglycerides and LDL and decreases HDL -That blood profile

leads to heart disease

• Shifting 25% of dietary calories from glucose to fructose:

• Raises small dense LDL, the worst blood lipid, by 45%

• Increases triglycerides 100%

• Increases abdominal fat 4x faster than glucose alone

• Rats fed a diet of 60% fructose compared to rats fed conventional chow, after 5 weeks:

• 15% higher blood pressure

• 198% higher triglycerides

• 90% cholesterol

• Women fed 25% of calories from fructose for 10 weeks

• 140% increase in triglycerides

SUGAR AND CANCER• Dr. Block, medical director for Block Center for Integrative

Cancer and asst. prof at UIC College of Medicine:

• “A major ingredient in the recipe for getting cancer is a diet high in refined sugar and high in unhealthy fats.”

• “We know that tumors are glucose (sugar) guzzlers. If you strangulate the supply of sugar to a tumor, it may actually trigger a form of biological suicide among the malignant cells.”

• Cancers related to sugar: breast, gallbladder, prostate, colon, uterine, pancreatic

HOW MUCH SUGAR ARE WE EATING?

GRAMS OF FRUCTOSE PER DAY

1890 1935 1977 1994 20040

10

20

30

40

50

60

70

80

Grams of Fructose/Day

Grams of Fructose/Day

SUGAR CONSUMPTION RISING!

• Sugar is now 20-25% of average person’s daily food intake

• We eat 124 grams of sugar per day

• That’s 31 teaspoons

• That’s more than 2/3 cup

• That’s more than 500 calories per day

• And many of us eat FAR more!

Do you think you eat that much sugar each day?

HOW HARD OR EASY IS IT TO GET TO 124 GRAMS?

WHICH HAS MORE SUGAR?

11 g sugar in ¾ cup 12 g sugar in ¾ cup

WHICH HAS MORE SUGAR?

28 g sugar in 11 oz 33 g sugar in 8 oz

WHICH HAS MORE SUGAR?

1 g sugar in 11 chips4 g sugar in 9 crackers

WHICH HAS MORE SUGAR?

0 g sugar in 1 cup 19 g sugar in 1 cup

WHICH HAS MORE SUGAR?

16 g sugar in 1 pastry 21 g sugar in 1 bar

WHICH HAS MORE SUGAR?

16 g sugar in 1 dessert21 g sugar in 1 dessert

WHICH HAS MORE SUGAR?

12 g sugar in 1 bar 24 g sugar in ¼ cup

WHICH HAS MORE SUGAR?

3 g sugar in 1 T13 g sugar in 1 T

WHICH HAS MORE SUGAR?

20 g sugar in 1 muffin 20 g sugar in 4 oz

WHICH HAS MORE SUGAR?

25 g in 6 oz 26 g in 8 oz

WHICH HAS MORE SUGAR?

65 g in 20 oz 63 g in 3.5 Ho-Hos

IT’S PRETTY EASY ON THE SAD!

• Raisin Bran

• Clif Bar

• Wheat Thins

• Raisins

• Yogurt

• Grape jelly

• Applesauce

• Smart Ones Dessert

127 grams!

Read this at home.

52 REASONS WHY SUGAR IS TOXIC TO THE BODY

Take the survey at home.

SUGAR SHOCK SURVEY

SUMMARY• Sugar is metabolized by the liver

• Fatty Liver Disease

• Metabolic Syndrome

• Addiction

• Obesity

• Diabetes

• Heart Disease

• Cancer

ARE SUGAR SUBSTITUTES OKAY?

• Saccharine, Aspartame, and Splenda have been linked to cancer

• Your body can “read” sugar substitutes as sugar and still spike your blood sugar and insulin

• Agave nectar is higher in fructose than sugar, so is WORSE than sugar

• Natural sugars like raw and turbinado may have less processing, so you can do that if you want to spend the extra money, but the effect on your blood sugar will be the same

HOW MUCH SUGAR IS OKAY?• Remember, you can have:

• 15 g sugar per day - that is 3.5 teaspoons per day

• Honey is your best choice

• Raw, local, unfiltered honey has some beneficial properties and may help with seasonal allergies

• Honey contains over a hundred different compounds ,and has a small amount of minerals, amino acids, and vitamins

• 100% pure maple syrup is fine in small amounts

• Can use small amounts of real sugar

• Stevia in the raw is your best choice for a no-calorie sugar substitute

TO SATISFY A SWEET TOOTH• First try some FAT!!!! Steak or Salmon? Cream or Cheese?

• Level 1 – Less sweet

• Smoothie, dark chocolate, dip bacon or sausage in maple syrup, berries w/ coconut milk or heavy cream, tea with honey and coconut oil, coffee with heavy cream, spoonful of honey, cheese, berries with whipped cream

• Level 2 – More sweet

• Dried fruit, Apple Crisp, Jello Cream, Crustless Cheesecake, saute apples in butter with a little honey

ACTION PLAN – WEEK 3

• Read “Your Guide to Sugar”

• Read “Dealing with Food Addiction: Dying to the Self Every Day and Counting on God’s Help” – other sugar/food addiction articles on there as well

• Check out blog post: “15 School Lunch Ideas”

• Action Item: Reduce sugar to no more than 15 grams per day (1 teaspoon = 4.2 grams, so about 3 ½ teaspoons per day)

• Action Item: Change your Lunch to be Fit4God (see blog entry)

• Recipe of the Week: Baked Apple Dessert

NEXT TIME: GRAINS!

Eliminate Grains

Change Your Dinner