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Sugar and Fats Good vs. Bad By: Mary Taylor and Spenser Jennings Good Sugars Not all sugar is bad But all simple sugar is bad; during digestion simple sugars and complex starches break down into single molecules of glucose Natural sugar Simple sugar Good Sugars Fruits, vegetables, nuts and whole grains contain simple sugar When simple sugars are naturally found in whole foods, the contain vitamins, minerals, and phytochemicals • Good Sugars Natural sugars also contains fiber When there is fiber found in natural sugar, it slows the absorption of sugar Good Sugars Natural sugar in whole food is good sugar When you add sugar to foods, your are consuming fibers without any nutrients or fiber Good Sugars When you add sugar to food it is called added sugar Added sugar is also called bad sugar Bad Sugars A bad sugar is any sugar that is not naturally found in any food Bad sugars increase your risk of weight gain Bad Sugars It can also increase your risk of type 2 diabetes When sugar enters your blood stream, your pancreas releases insulin Bad Sugars When this happens , the sugar stays in your blood, and that is what increases your risk of type 2 diabetes Extra sugar increases your risk of getting triglycerides, which contributes to cardiovascular disease Bad Sugars The average American consumes at least 22 teaspoons of sugar every day Cutting back on processed foods and sweets is the best way to reduce your intake to bad sugar Bad Sugars Sodas and candy are sweetened with refined sugar Refined sugar is another term for bad sugar Bad Fats Saturated and trans fat; Raises cholesterol For athletes saturated fat are fuel for the body High levels of LDL can cause the arteries to narrow due to calcification and inelasticity. Eventually, sufficient oxygen-rich blood is prevented from reaching the heart and causing damage to the heart. Bad Fats Clogging arteries Risk of too much can lead to heart attack or stoke Saturated fat should be less than 7% of all the fat you eat Bad Fats Trans fat been linked to certain cancers; breast and colorectal Harvard Study suggest that eliminating trans fat could help prevent a quarter of heart attack related deaths Quick Fact For every 2% of calories from trans fat eaten daily the risk of heart disease rises by 23 % Good Fats 1960 the American Heart association told people to eat less fat and more carbohydrates because Post World War II research lead to a link of foods with saturated fats Without natural fats food had to be loaded with sugar to taste good Good Fats 7 years study showed that Mediterranean diet for women with high-fat, low-carb lost most weight and lower cholesterol than low-fat, high carb Healthy fats for body Avocados Butter Coconut oil Extra Virgin Olive Oil Omega 3 Good Fats Monounsaturated fat -nuts -vegetable oils -avocado -eating these types of food can improve your blood cholesterol level -decrease cardiovascular disease Good Fats polyunsaturated fats = heart healthy They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of. Resources http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good h https://draxe.com/healthy-fats/ http://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats http://healthyeating.sfgate.com/good-bad-sugars-7608.html http://www.shape.com/latest-news-trends/good-sugar-vs-bad-sugar-become-moresugar-savvy
