Download Not So Sweet:

NOT SO SWEET AFTER ALL
Your Guide to Sugar
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 Morlan
100 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
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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 NOT THE SAME AS STARCH
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.
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
SUGAR IS ADDICTIVE
It has the same effects on the brain as cocaine or
heroin, although on a smaller scale.
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
SUGAR AND THE BIG DISEASES
Obesity, Diabetes, Heart Disease, Cancer
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
Grams of Fructose/Day
80
70
60
50
40
Grams of Fructose/Day
30
20
10
0
1890
1935
1977
1994
2004
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!
HOW HARD OR EASY IS IT TO GET TO
124 GRAMS?
Do you think you eat that much sugar each day?
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?
4 g sugar in 9 crackers
1 g sugar in 11 chips
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?
21 g sugar in 1 dessert
16 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?
13 g sugar in 1 T
3 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!
52 REASONS WHY SUGAR IS TOXIC TO
THE BODY
Read this at home.
SUGAR SHOCK SURVEY
Take the survey at home.
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