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