Download Week 4 1: Sugar Free

Week 4 Download 1​
:​
Sugar Free
Before you’ve even realised, we’ve chatted about and added in so much good nutritious food, that
you are well on your way to naturally crowd out the bad guys.
Now, I think it’s time to kick it up a notch and delve into the first of the foods that would be best left
off your plate, bowl, mug, spoon….well let’s just say, out of your diet.
Before I expand on what sugar I want you to look at eliminating from your diet, I want us to all be on
the same page with the different forms of sugar.
Understanding Carbohydrate Metabolism
Carbohydrates start out as Monosaccharides, the simplest form of sugar. Monosaccharides such as
glucose, fructose and ribose, are the building blocks for other carbohydrates, disaccharides,
oligosaccharides and polysaccharides.
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Disaccharides, are made up of 2 chemically bonded monosaccharides. e.g. sucrose (table
sugar), lactose (milk sugar) and maltose (from starch).
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Oligosaccharides, are made up of 3-10 chemically bonded monosaccharides. eg. cruciferous
vegetables, beans and wheat.
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Polysaccharides, are made up of more than 10 chemically bonded monosaccharides, such as
starch, fibre (soluble fibre like pectin and insoluble fibre, like cellulose) as well as starch and
resistant starch. eg. starchy vegetables, leafy green vegetables, apples, capsicums, carrots.
Once the carbohydrate is eaten (with exception to insoluble fibre), the Monosaccharide chains are
broken down by digestive enzymes (or in the case of oligosaccharides, by bacteria in the colon), and
ultimately transported into the bloodstream as glucose.
Once in the bloodstream, glucose can be sent to cells throughout the body, to be used immediately as
energy, or it can be stored in the liver and muscle, as glycogen for later use.
Maltose:
Starches
Let's start with the digestion of starches, from foods such as bread, pasta and flour products, potatoes
and other starchy vegetables.
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When starches are consumed, products are broken down firstly into the disaccharides called
maltose and finally glucose. The glucose moves directly from the small intestine and into
bloodstream.
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This causes an immediate elevation of blood sugar (glucose) levels and gives these products
their high ‘Glycaemic Index’.
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The speed at which glucose hits the bloodstream and raises blood glucose levels (and
therefore insulin), depends on the type of food consumed and the amount of protein and fat
consumed alongside the food.
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The increase in glucose stimulates the pancreas to release insulin. Insulin transports the
glucose into the cells of the tissues and organs, to be used as energy (or stored as fat in times
of inactivity).
Sucrose:
Sugar
Table sugar (and all the products made from the sweetener) is the sugar we all know and (at some
point) fell in love with. Nutritionally, this is referred to as sucrose.
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Sucrose, is made up of one glucose molecule bonded to one fructose molecule. Therefore, it is
naturally 50% glucose, 50% fructose (remember this, as we’ll come back to this fructose
content).
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When eaten, the body breaks down the glucose and fructose bond and the glucose moves
into the bloodstream, which as above, raises blood sugar levels.
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Just as I discussed about previously with starches, the speed at which glucose hits the
bloodstream and raises blood glucose levels (and therefore insulin), depends on the type of
food eaten and the amount of protein and fat consumed alongside the food.
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The fructose portion of sucrose on the other hand, must be transported from the small
intestine and into the liver to be metabolised. Fructose rich foods are mistaken as a healthier
option, because the fructose doesn’t raise the blood sugar levels as rapidly as glucose and
therefore they have a lower Glycaemic Index. Instead it does much worse (more on this in
later downloads).
Eliminate Sucrose:
Sucrose (sugar) consumption is plain and simple detrimental to your health.
Although fruits and vegetables contain sucrose, it is also surrounded by fibre and other nutrients to
slow down its effects. Table sugar and any products made from sugar, such as lollies, chocolate,
syrups, cakes, biscuits, soft drinks, juices, sauces, yoghurts and many other packaged foods are a
different story.
Products with these sweeteners are refined; nutritionally depleted and contribute to the following
detrimental health effects:
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A dramatic increase in our blood sugar levels, triggering the body to produce insulin. High
insulin surges (due to high glucose) over time contribute to obesity, insulin resistance, type-2
diabetes, high cholesterol, triglyceride production and fatty liver.
The high blood glucose levels are followed by a state of low blood glucose levels or
hypoglycaemia, due to the over-stimulation of insulin. This leaves the body and brain starved
of glucose and can lead to headaches, dizziness, mood swings, shakes, behavioural issues,
poor concentration, fatigue and excessive sweating.
Initially, the glucose surge also stimulates the happy neurotransmitter serotonin. Over time,
this altering of brain chemistry leads to addictions and cravings for more sugar.
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The body requires greater levels of vitamins, enzymes, and minerals when it is hit with a sugar
load. This leads to nutritional deficiencies, resulting in signs and symptoms in the body. It is
common to have a Magnesium deficiency after regular sugar consumption (think stress,
insomnia, restless legs, muscle pains, cramps or spasms, anxiety, heart palpitations).
Dr Natasha Campbell-McBride states in her book, ​
Gut and Psychology Syndrome​
, that for one
molecule of sugar consumed, we require 56 molecules of magnesium! (1 Pg. 112)
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Although to a lesser extent than fructose, sucrose forms Advanced Glycation End Products
(AGEs) when it reacts with amino acids and fats. This leads to premature ageing and metabolic
debris building up in your joints, organs and skin tissue.
Yep, this includes the dreaded wrinkles!
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Oxidative damage (rust) in the body, causing a higher demand for antioxidants and an
acceleration of the ageing process. Remember, this is the same effect the dangerous trans fats
have in our body.
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Sugar will damage levels of healthy good bacteria, throughout the gastrointestinal tract. This
imbalance leads to many digestive upsets and has a detrimental effect on the strength and
function of the body’s immune system. An overgrowth of the yeast Candida albicans is
common with high sugar intake.